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  1. #421
    barbell junkie thejosef's Avatar
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    1.26.18 - Week 4, Day 2
    Barbell Medicine - 12 Week Strength Progression
    Fri. 5:55-7:00am
    Bw: 152.9 lbs.

    _____________________________________

    DEADLIFT: w/ belt
    135 x 5
    185 x 4
    225 x 2
    275 x 1 @ 7.0
    300 x 1 @ 8.0 (vid)
    250 x 5
    250 x 5
    250 x 5
    250 x 5 @ 7.0



    PRESS: w/ belt
    45 x 5
    75 x 5
    95 x 3
    120 x 2
    140 x 1 @ 8.0 (vid)
    116 x 5
    116 x 5
    116 x 5
    116 x 5 @ 8.5



    3-0-3 TEMPO SQUAT:
    n/a

    Bicep Curls:
    60 x 10
    60 x 10
    60 x 10


    _____________________________________

    Comments:
    -Whoa.. Zero elbow pain today after doing bicep curls yesterday.. Lol. We'll see if this continues, or maybe it's just that squats really wreck it for that workout session.. we'll see on Day 3.
    -Form continues to be a work in progress on DL. Felt fine, but started 300 with hips too low, I think. 275 was fine, just didn't go through my mental checklist before 300. Also, doing volume after a heavy-ish DL is pretty challenging, but glad to see it's paying off.
    -Trying to adjust back to mornings.. Goal is to be IN the gym at 5:30am. Wasting too much time sipping pre-workout and checking emails when I wake up. Booooo

    *Color Code: PR = green,Tied PR = orange, Failed Prescribed Work = red; All weight listed is in Lbs.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  2. #422
    barbell junkie thejosef's Avatar
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    1.27.18 - Week 4, Day 3
    Barbell Medicine 12 Week Strength Progression
    Sat. 3:05-4:10pm
    Bw: 152.6 lbs.

    _____________________________________

    Warmup:
    Hip Circle

    SQUAT: no belt
    45 x 5
    115 x 4
    165 x 4
    205 x 1 @ 6.0
    235 x 4 @ 7.0 (Last rep 0.53 m/s)
    250 x 4 @ 8.0 (last rep 0.48 m/s)
    265 x 4 @ 9.0 (Last rep 0.40 m/s)
    260 x 4 @ 8.5 (Last rep 0.46 m/s)
    260 x 4 @ 8.5 (Last rep 0.42 m/s)

    SLINGSHOT BENCH PRESS:
    45 x 5
    135 x 4
    165 x 4
    185 x 4 *add slingshot (forgot earlier.. lol)
    205 x 4 @ 7.5 (Last rep .28 m/s)
    215 x 4 @ 8.5 (Last rep .23 m/s)
    222.5 x 4 @ 9.0 (Last rep .23 m/s)
    222.5 x 4 @ 9.0 (Last rep .19 m/s)

    PIN PRESS:
    n/a


    _____________________________________

    Comments:
    -Played around with new toy today: OpenBarbellV3. Will be interesting to track velocity for a bit and see how it correlates to the RPEs I'm rating. Who knows if it'll end up being useful or useless, but it's fun to play with.
    -Squats felt good today..
    -Squeezed in the session during the day so didn't get to Pin press. Bummer.



    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  3. #423
    barbell junkie thejosef's Avatar
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    1.29.18 - Week 4, Day 4
    Barbell Medicine 12 Week Strength Progression
    Mon. 5:55-6:00am
    Bw: 152.0 lbs.

    _____________________________________

    RACK PULLS: mid shin, w/ belt, w/ straps
    115 x 5 (Last Rep .57 m/s)
    165 x 3 (LR .47 m/s)
    205 x 3 (LR .51 m/s)
    245 x 4 @ 7.0 (LR .29 m/s)
    265 x 1 @ 8.0 (LR .33 m/s) *Stopped here.. Lower back Very fatigued..

    CLOSE GRIP BENCH PRESS:
    45 x 5
    95 x 4 (LR .49 m/s)
    135 x 4 (LR .5 m/s)
    175 x 4 @ 7.0 (LR .34 m/s)
    190 x 4 @ 8.5 (LR .27 m/s)
    197.5 x 4 *PR @ 9.5 (LR .17 m/s)
    195 x 4 @ 9.0 (LR .2 m/s)
    192.5 x 4 @ 9.0 (LR .23 m/s)

    RDL:
    95 x 10 @ <6.0
    115 x 10 @ <6.0
    135 x 10 @ <6.0

    _____________________________________

    Comments:
    -Man. Low back is VERY sore today. Definitely not an injury, just feels like muscle soreness. Odd. Maybe I didn't warm up enough (um.. at all)? Could be from Saturday's squat session? Who knows? My sleep was crap last night (thanks kiddos.. lol), so maybe that's related. I didn't push it on rack pulls as I just don't play around with back pain. Will take it easy today and tomorrow. I also need to start bringing back some core work. I've been very lax on that since starting this program. I will take tomorrow off main lifts to focus on accessory and core work.
    -2.5 # PR on CGBP. No biggie. Bench press is moving up, but very sloooowly.
    -Went light on RDL too, but I'm really digging this movement. Hope to go heavy later this week on it if the back is back to normal..


    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Last edited by thejosef; 01-29-2018 at 09:27 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  4. #424
    barbell junkie thejosef's Avatar
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    Pretty much had low back pain/soreness all day Monday.. ~2/10 dull pain all day. Hurt to turn at the waist. I feel much better this morning. Couple things I think led to this: not doing a proper warm-up (lazy), and not respecting the lower weights on rack pulls & other pulls. I've got to start treating all sets the same, even with light weights. Also, I have to get serious about core work and make time for it. Anyways, I think I dodged a bullet here, and I think I'll be back to 100% in a few days.. but have to make a few changes going forward if I wanna move heavy weights.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  5. #425
    barbell junkie thejosef's Avatar
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    2.1.18 - Week 5, Day 1
    Barbell Medicine 12 Week Strength Progression
    Thurs. 6:00-7:10am
    Bw: 153.1 lbs.
    Sleep: ~6.5 hrs

    _____________________________________

    "Low Stress Week"

    Warmup:
    Hip circle squats
    Hip circle side to side walks

    SQUAT: w/ belt w/ sleeves
    45 x 5
    115 x 5
    165 x 4
    205 x 3 (Avg. Velocity .59 m/s)
    250 x 1 @ 6.0 (.54 m/s)
    280 x 1 @ 8.0 (.39) *went too deep on this one, making it a bit tougher
    290 x 1 @ 8.0 (.38) *vid

    --15% off single for 2 sets x 4--
    246 x 4 @ 7.0 (.52)
    246 x 4 @ 7.0 (.49)
    *Zero back pain on squats. Sweet.


    BENCH PRESS (1 sec. pause): w/ belt
    45 x 5
    95 x 4
    135 x 4 (.46 m/s)
    165 x 1 (.41 m/s)
    190 x 1 @ 7.0 (.31 m/s)
    205 x 1 @ 8.0 (.25 m/s)
    215 x 1 @ 9.0 (.14 m/s) **My 3 y/o came in was yelled to "put on more weights!!" during the rep. LOL. Little distracting, but he's awesome. .. Also I was supposed to stop at RPE 8.0. Whoops.
    --15% off single for 2 sets of 4--
    185 x 4 @ 8.0 (.32)
    185 x 4 @ 8.5 (.29)

    3 COUNT PAUSED BENCH PRESS:
    n/a - cut short due to time

    KB Swings:
    20kg x 10
    20kg x 10

    Supermans:
    10, 10

    Tricep Pull Downs: red band
    10, 10

    _____________________________________

    Comments:
    -Must not get on internet prior to lifting. SUCH. A. WASTE. OF. TIME.
    -Zero back pain during squats was awesome. Very minor low back pain during bench. Gotta keep working on getting properly warm before heavy weights and proper bracing/tightness during the lifts. Low back seems to be getting better. Some minor R elbow paint still present.. been working on squat form changes to address elbow pain. Mostly gripping closer with hands to provide tighter back and keeping elbows down/neutral rather than cranking them up to hold bar in place.
    -Looking at my e1RM for the main lifts over 4 weeks, squat and deadlift are both on the rise, while bench press hasn't done much. Interesting. Will ride out the 12 weeks and see what happens. My best benching program was a DUP type where I was benching every workout at 4x/week (3 BP and 1 CGBP). This program has been 3x week (BP, CGBP, Slingshot BP) so far, but does start changing stuff in week 5.


    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  6. #426
    barbell junkie thejosef's Avatar
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    2.2.18 - Week 5, Day 2
    Barbell Medicine 12 Week Strength Progression
    Fri. 5:50-7:10am
    Bw: 151.6 lbs.
    Sleep: ~8.0 hrs

    _____________________________________

    "Low Stress Week"

    Warmup:
    Row 2:00
    KB Swings 20kg x 10, 10

    DEADLFIT: w/ belt
    95 x 5
    135 x 5
    185 x 3 (Avg. Velocity .49 m/s)
    225 x 1 (.41 m/s)
    265 x 1 @ 5.0 (.41 m/s)
    305 x 1 @ 8.0 (.31) *vid

    --15% off single for 2 sets x 4--
    260 x 4 @ 8.0 (.39) *vid

    260 x 4 @ 8.0 (.37)

    PRESS: w/ belt
    45 x 5
    75 x 5
    95 x 3 (.68)
    125 x 1 @ 7.5 (.43)
    135 x 1 @ 8.5(.35 m/s)
    --15% off single for 2 sets of 4--
    110 x 4 @ 8.0 (.32)
    110 x 4 @ 8.5 (.29)

    5-3-0 TEMPO SQUAT:
    115 x 7 (.69)
    135 x 3 (.69)
    135 x 4 (.59)

    3 COUNT PAUSED BENCH PRESS:
    --squeezed some of these in today since i missed them yesterday--
    95 x 8
    115 x 8 @ 6.0
    135 x 8 @ 8.0


    _____________________________________

    Comments:
    -More work.. Did much better today not getting on the interwebz before lifting, though I woke up too late, but still, that's progress. Next week I'll get in there 5:30am or earlier. Will probably take Saturday & Sunday off from main lifts and maybe get a run in and/or some accessory stuff.


    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  7. #427
    barbell junkie thejosef's Avatar
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    2.5.18 - Week 5, Day 3
    Barbell Medicine 12 Week Strength Progression
    Mon. 5:30-6:35am
    Bw: 153.4 lbs.
    Sleep: 6:00 hrs

    _____________________________________

    "Low Stress Week"

    Warmup:
    Hip Circle Squats & Side to Side walks

    5-3-0 TEMPO SQUAT:
    45 x 5 (.79 m/s)
    95 x 4 (.57 m/s)
    135 x 2 (.68 m/s)
    175 x 1 (.59 m/s)
    205 x 1 @ 7.0 (.42 m/s)
    225 x 1 *PR @ 8.0 (.36 m/s)
    205 x 4 @ 8.0 (.38 m/s) *video


    FLOOR PRESS:
    45 x 5
    95 x 5
    135 x 3
    165 x 1
    185 x 1
    205 x 1 @ 7.0
    215 x 1 * PR @ 9.0 *video
    205 x 4 @ 8.0
    MY GYM IS SMALL.. LOL.



    PIN PRESS:
    75 x 8 @ 7.0
    85 x 8 @ 8.0
    95 x 8 *PR @ 9.0

    Bicep Curls:
    60 x 10

    Tricep Pull Downs:
    Red band x 10, 10

    _____________________________________

    Comments:
    -FINALLY got into the gym early enough. No internet surfing in the morning is UUUGE.
    -5-3-0 tempo squat is Waaaaay more fun than 3-0-3 tempo. That slow 3 second rise is terrible.
    -First time doing floor press.. will upload funny video later on the interesting set up.


    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Last edited by thejosef; 02-05-2018 at 03:42 PM. Reason: added floor press vid.. lol
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  8. #428
    barbell junkie thejosef's Avatar
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    2.7.18 - Week 5, Day 4
    Barbell Medicine 12 Week Strength Progression
    Wed. 5:30-6:45am
    Bw: 152.9 lbs.
    Sleep: ~6:00 hrs

    _____________________________________

    "Low Stress Week"

    Warmup:
    .5 mile run: 4:14
    8:25/mile pace

    PAUSED DEADLIFTS (2 CT):*video
    95 x 5 (.66 m/s)
    135 x 3 (.62 m/s)
    185 x 3 @ 6.0 (.47 m/s)
    225 x 1 @ 8.0 (.40 m/s)
    205 x 4 @ 7.0 (.45 m/s)


    BENCH PRESS (TOUCH N GO):
    45 x 5
    95 x 5
    135 x 6 @ 2.0 (.57)
    165 x 3 @ 3.0 (.48)
    205 x 1 @ 6.0 (.33)
    225 x 1 @ 8.0 (.24) *stupid video cut out so did another.. lol.
    225 X 1 @ 8.5 (.23) *video
    205 X 4 @ 9.0 (.25, last rep .20)


    SLDL:
    115 X 8 @ <6.0
    135 X 8 @ <6.0
    155 X 8 @ <6.0

    DB Rows:
    50 x 10 ea
    50 x 10 ea


    _____________________________________

    Comments:
    -Focused a lot on deadlift form today. Wore flat shoes, focused on tension on bar before pull, setting lats/upper chest and pushing ground away. Continued work in progress.. Video'd and posted all sets so I can review later. First time doing paused deadlifts.. I forgot to pause on a few reps. LOL.
    -Bench was flying up today. 225 moved WELL for first time in about 9 months. PROGRESS!!!
    -I need heavy dumbbells. Why did I sell those again?? Dumb.
    -Both kiddos are sick right now with a cold virus/fever Sleep was interrupted about 4 times last night. Rough man.


    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  9. #429
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    2.11.18 - Week 6, Day 1
    Barbell Medicine 12 Week Strength Progression
    Sun. 9:20-10:40pm
    Bw: 153.8 lbs.

    _____________________________________

    Warmup:
    Hip circle squats
    Hip circle side to side walks
    KB Swings 16kg x 12

    SQUAT: w/ belt
    45 x 5
    115 x 5
    165 x 4 (.76)
    205 x 2 (.65)
    255 x 2 @ 5.0 (.57)
    295 x 1 @ 7.5 (.42)
    305 x 1 @ 8.5 (.35) *vid



    --15% off single--
    260 x 4 @ 7.5 (.43) *vid
    260 x 4 @ 7.0 (.46)
    260 x 4 @ 7.5 (.44)
    260 x 4 @ 7.0 (.42)




    BENCH PRESS (1 sec. pause): w/ belt
    45 x 8
    115 x 5 (.74)
    155 x 3 (.45)
    190 x 1 @ 6.0 (.33)
    205 x 1 @ 7.5 (.25)
    212.5 x 1 @ 8.5 (.19) *vid



    --15% off single--
    178.5 x 4 @ 6.0 (.34)
    178.5 x 4 @ 8.0 (.31)
    178.5 x 4 @ 8.5 (.27)
    178.5 x n/a exceeded RPE 8.0 on last set so stopped

    3 COUNT PAUSE BENCH PRESS:
    n/a - cut short due to time


    Misc:
    Bicep curls- 30s x 12
    Supermans- 12
    Chin ups- 5
    Crunches- 12
    Low Back stretches


    _____________________________________

    Comments:
    -305 squat felt fine, but I'm not sure why I put on my Adipowers on. They tend to put me in a bad position and make my knees shoot forward a bit.. I put Metcons on for my 4x4 volume after and it felt better.
    -Bench press is adjusting to the 1 count pause.. that's new for me this cycle.
    -Low back is feeling great when I lift and the day/s after. It tightened up a bit during the weekend from holding our 15 lb. baby around and not lifting at all (Kiddos were sick so we stayed in all weekend). Will continue to due some low back exercises/stretches after all workouts.


    *Color Code: PR = green,Tied PR = orange, Failed Set = red; All weight listed is in Lbs.
    Last edited by thejosef; 02-15-2018 at 10:21 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  10. #430
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    2.14.18 - Week 6, Day 2
    Barbell Medicine - 12 Week Strength Progression
    Wed. 9:20-10:42pm
    Bw: 150.8 lbs.

    _____________________________________

    Warmup:
    Run 0.5 Mile = 4:38 (9:13 pace)
    KB swings 20kg x 12

    *Tweaked deadlift form. Tried like hell to set lats and pull slack out of bar before lift.. and also tried to keep hips somewhat high at start*
    DEADLIFT: w/ belt
    115 x 5
    155 x 5 (.51) *video.. all DL sets
    205 x 3 @ 3.0 (.50)
    245 x 2 @ 5.0 (.41)
    285 x 0 @ lol.. new form changes were not ready for this weight.
    265 x 1 @ 8.5 (.36)
    205 x 4 @ 4.0 (.45)
    225 x 4 @ 6.0 (.41)
    225 x 4 @ 6.0 (.41)
    225 x 4 @ 7.0 (.45)



    PRESS: w/ belt
    45 x 5
    75 x 5
    100 x 3
    120 x 2
    135 x 1 @ 8.0 (vid)
    115 x 4 @ 7.0
    115 x 4 @ 7.0
    115 x 4 @ 7.0
    115 x 4 @ 7.0

    SQUAT: no belt
    135 x 8
    175 x 8 @ 6.0
    195 x 8 @ 8.0

    Ab Roll-Outs:
    12, 12

    _____________________________________

    Comments:
    -Deadlift.. how I hate thee. Trying to get better though. Form looks better in videos to me on most reps.. though it feels weird, like I'm "stacking" my spine when I pull back my lats. It didn't cause any pain, but it definitely felt different. Will continue to focus on DL form going forward..
    -Fasted today (2 very small meals, 1 normal meal, no snacks or other food) due to Catholic holy day.. Lost 3 lbs. That's nuts. Will regain it tomorrow. Lol.


    *Color Code: PR = green,Tied PR = orange, Failed Prescribed Work = red; All weight listed is in Lbs.
    Last edited by thejosef; 02-15-2018 at 03:52 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  11. #431
    barbell junkie thejosef's Avatar
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    thejosef is offline
    Well, I made it through Week 10 of BBM's strength template (didn't log those last few weeks, unfortunately). Fatigue really got the best of me, physically and mentally, and I'll be moving on.. to a different program and I'm also saying goodbye to this journal. It's been fun. Learned a ton. Hit a lot of PRs. Moving the log over to the good guys at Exodus Strength.. here's the link:

    New log:
    goo.gl/qKVFBK

    Thanks and happy lifting.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
    Reply With Quote

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