New Year, New Me
As of 19/08/2024 I'm running Alex Bromley's Bullmastiff.
Bullmastiff
4 day program wave periodisation program with each day emphasising one primary movement of squat, bench, deadlift, and overhead press.
Full explanation of program
Spreadsheet
Personal goal : Get back into the habit of following a structured program. Increase squat and deadlift. I don't think I can squeeze much more of my bench/OHP but any progress will be welcome.
Primary movement: 3 week wave blocks consisting of 4x6+, 5x5+, 6x4+, with the + being an AMRAP that determines weight for the next week.
I will follow the program with a couple of variations.
Life commitments allowing, I will split the deadlift day in two. Deadlifting on the first day with some back work. Followed by squats/squat variation on another day with some back/leg work. This is because I prefer a 5 day split and don't think following deadlifts with squats is great for fatigue management.
I won't follow the prescribed developmental movement. I already tend to do a secondary compound to complement that primary movement. Although I will be a bit smarter about my selection by picking a movement that has more specificity to the main lift. RDLs, SSB squats, deficit deadlifts, etc.
Nutrition My diet is fine right now as I'm meal prepping breakfast and lunch at least 5 days week and most of my evening meals are solid. Will cut down on the takeaways and a go easy on the snacking. Try to get some whey in each day even if I hate drinking it.
Bullmastiff
4 day program wave periodisation program with each day emphasising one primary movement of squat, bench, deadlift, and overhead press.
Full explanation of program
Spreadsheet
Personal goal : Get back into the habit of following a structured program. Increase squat and deadlift. I don't think I can squeeze much more of my bench/OHP but any progress will be welcome.
Primary movement: 3 week wave blocks consisting of 4x6+, 5x5+, 6x4+, with the + being an AMRAP that determines weight for the next week.
I will follow the program with a couple of variations.
Life commitments allowing, I will split the deadlift day in two. Deadlifting on the first day with some back work. Followed by squats/squat variation on another day with some back/leg work. This is because I prefer a 5 day split and don't think following deadlifts with squats is great for fatigue management.
I won't follow the prescribed developmental movement. I already tend to do a secondary compound to complement that primary movement. Although I will be a bit smarter about my selection by picking a movement that has more specificity to the main lift. RDLs, SSB squats, deficit deadlifts, etc.
Nutrition My diet is fine right now as I'm meal prepping breakfast and lunch at least 5 days week and most of my evening meals are solid. Will cut down on the takeaways and a go easy on the snacking. Try to get some whey in each day even if I hate drinking it.
(edited 7 months ago)
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Thursday
Bench 130kg 3x3
CG bench 80kg 3x8
Shoulder press 100kg 3x8
Cable curl 50kg 2x8
Friday
My post-work drinks late night squat volume session didn't quite go to plan as my slightly intoxicated brain got distracted....
Deadlift 150kg x3 170kg x3 190kg x3
Sumo deadlift 150kg x3 170kg x3 180kg x3
Zercher squat 110kg 2x6
Squat 110kg 3x8
Bench 130kg 3x3
CG bench 80kg 3x8
Shoulder press 100kg 3x8
Cable curl 50kg 2x8
Friday
My post-work drinks late night squat volume session didn't quite go to plan as my slightly intoxicated brain got distracted....
Deadlift 150kg x3 170kg x3 190kg x3
Sumo deadlift 150kg x3 170kg x3 180kg x3
Zercher squat 110kg 2x6
Squat 110kg 3x8
(edited 1 year ago)
Saturday
Pendlay row 100kg 5x5 (strict form, isometric hold at top)
Barbell row 90kg 4x6
Lat pulldown 79kg 3x8
Straight arm pulldown 77kg 3x8
Sunday
Bench 120kg x1, 130kg x1, 140kg x1, 110kg x8 (conservative single, relatively easy)
Converging shoulder press 54kg 3x8
Converging chest press 82kg 3x8
Tricep pushdown 92kg 2x8, 82kg x8 (had to drop the weight as was struggling)
Preacher curls 36kg 3x8
Daily calorie average 3581, daily protein intake 164g
This week was effectively a test run. There was no attempt to actively diet, although I avoided my usual weekly 1 or 2 takeaways. Looking to cut the calories to 3000-3200 each day and improve my micronutrient intake. My breakfasts and lunch are already nutritionally sound, just less snacking on chocolate and better choices later in the day.
Pendlay row 100kg 5x5 (strict form, isometric hold at top)
Barbell row 90kg 4x6
Lat pulldown 79kg 3x8
Straight arm pulldown 77kg 3x8
Sunday
Bench 120kg x1, 130kg x1, 140kg x1, 110kg x8 (conservative single, relatively easy)
Converging shoulder press 54kg 3x8
Converging chest press 82kg 3x8
Tricep pushdown 92kg 2x8, 82kg x8 (had to drop the weight as was struggling)
Preacher curls 36kg 3x8
Daily calorie average 3581, daily protein intake 164g
This week was effectively a test run. There was no attempt to actively diet, although I avoided my usual weekly 1 or 2 takeaways. Looking to cut the calories to 3000-3200 each day and improve my micronutrient intake. My breakfasts and lunch are already nutritionally sound, just less snacking on chocolate and better choices later in the day.
Wednesday:
Bench 120kg 2x5, 1x4
Concerning shoulder press 45kg 3x8
Tricep push down 82kg 3x8
Facepull 73kg 2x8
Friday:
Squats 170kg 3x3
Seated leg press 175kg 3x10
Prone leg curl 36kg 3x8
Single arm seated row 60kg 4x6
Straight arm pulldown 73kg 3x8
Dumbbell reverse curl 7kg 3x10
Preacher curl 45kg 3x8
Wretched midweek due to travelling for work and insomnia. Made up for it a bit today.
Bench 120kg 2x5, 1x4
Concerning shoulder press 45kg 3x8
Tricep push down 82kg 3x8
Facepull 73kg 2x8
Friday:
Squats 170kg 3x3
Seated leg press 175kg 3x10
Prone leg curl 36kg 3x8
Single arm seated row 60kg 4x6
Straight arm pulldown 73kg 3x8
Dumbbell reverse curl 7kg 3x10
Preacher curl 45kg 3x8
Wretched midweek due to travelling for work and insomnia. Made up for it a bit today.
Saturday:
Trapbar deadlift 218kg x1, 258kg 2x3, 218kg x6
Pendlay row 90kg 3x6
Bench 100kg 3x8
Barbell back extension 6kg 3x8
Woke up today with a slight rotator cuff strain. Not taking the risk in going to the gym until it clears up. Long walk around the park instead.
Daily calories: 3887 Protein 175g
Messed up the week a bit due to consuming 6390 calories yesterday. The large takeaway pizza was good though.
Trapbar deadlift 218kg x1, 258kg 2x3, 218kg x6
Pendlay row 90kg 3x6
Bench 100kg 3x8
Barbell back extension 6kg 3x8
Woke up today with a slight rotator cuff strain. Not taking the risk in going to the gym until it clears up. Long walk around the park instead.
Daily calories: 3887 Protein 175g
Messed up the week a bit due to consuming 6390 calories yesterday. The large takeaway pizza was good though.
(edited 1 year ago)
Original post by Gazpacho.
Saturday:
Trapbar deadlift 218kg x1, 258kg 2x3, 218kg x6
Pendlay row 90kg 3x6
Bench 100kg 3x8
Barbell back extension 6kg 3x8
Woke up today with a slight rotator cuff strain. Not taking the risk in going to the gym until it clears up. Long walk around the park instead.
Daily calories: 3887 Protein 175g
Messed up the week a bit due to consuming 6390 calories yesterday. The large takeaway pizza was good though.
Trapbar deadlift 218kg x1, 258kg 2x3, 218kg x6
Pendlay row 90kg 3x6
Bench 100kg 3x8
Barbell back extension 6kg 3x8
Woke up today with a slight rotator cuff strain. Not taking the risk in going to the gym until it clears up. Long walk around the park instead.
Daily calories: 3887 Protein 175g
Messed up the week a bit due to consuming 6390 calories yesterday. The large takeaway pizza was good though.
258kg is a very heavy weight to lift off the ground.
Original post by Smack
258kg is a very heavy weight to lift off the ground.
To be fair, it is the high handles on the trapbar. Easy option.
(edited 1 year ago)
Thurs
Bench 130kg 3x3
Incline DB Press 50kg 3x6, 2x8
Converging shoulder press 45kg 4x8
Unilateral kettlebell shoulder press 20kg 5x8
Rear delt fly 73kg 3x8
Cable lateral raise 14kg 3x8
More bench 100kg 2x8
Fri
Single arm chest supported row 80kg 3x5
Pendlay row 110kg x3, 105kg 3x5
Barbell row 80kg 3x8
Diverging lat pulldown 59kg 3x8
Dumbell reverse curl 10kg 4x10
Cable curl 45kg 3x10
Straight arm pulldown 77kg x8, x6 at which point my body gave up.
Skipped Mon and Tues due to concerns about shoulder. DB pressing with the 50s felt a bit rough as its been a while since I've used dumbbells with any frequency. Poor form on Pendlay rows. Maybe I went too heavy on the previous rows, maybe I'm just weak.
Bench 130kg 3x3
Incline DB Press 50kg 3x6, 2x8
Converging shoulder press 45kg 4x8
Unilateral kettlebell shoulder press 20kg 5x8
Rear delt fly 73kg 3x8
Cable lateral raise 14kg 3x8
More bench 100kg 2x8
Fri
Single arm chest supported row 80kg 3x5
Pendlay row 110kg x3, 105kg 3x5
Barbell row 80kg 3x8
Diverging lat pulldown 59kg 3x8
Dumbell reverse curl 10kg 4x10
Cable curl 45kg 3x10
Straight arm pulldown 77kg x8, x6 at which point my body gave up.
Skipped Mon and Tues due to concerns about shoulder. DB pressing with the 50s felt a bit rough as its been a while since I've used dumbbells with any frequency. Poor form on Pendlay rows. Maybe I went too heavy on the previous rows, maybe I'm just weak.
Saturday
Squat 140kg 4x5
Zercher squat 90kg x10
Leg press 200kg x8, 2x8
Prone leg curl 36kg 3x8
Back extension 3x10
Sunday
Bench 100kg 2x8
Machine shoulder press 85kg 2x8
Hugging tricep extension 82kg 2x8
Preacher curl 41kg 2x8
Unilateral kettlebell shoulder press 24kg 2x8 using a fat kettlebell that was really awkward to hold
Dumbbell reverse curl 10kg 2x8
Quick session today as felt quite fatigued.
Daily calories: 3691 Protein 191g
Some good days, some bad days. Will see if I can get it under 3400 cals next week. Down 0.8kg since the start of the year.
Squat 140kg 4x5
Zercher squat 90kg x10
Leg press 200kg x8, 2x8
Prone leg curl 36kg 3x8
Back extension 3x10
Sunday
Bench 100kg 2x8
Machine shoulder press 85kg 2x8
Hugging tricep extension 82kg 2x8
Preacher curl 41kg 2x8
Unilateral kettlebell shoulder press 24kg 2x8 using a fat kettlebell that was really awkward to hold
Dumbbell reverse curl 10kg 2x8
Quick session today as felt quite fatigued.
Daily calories: 3691 Protein 191g
Some good days, some bad days. Will see if I can get it under 3400 cals next week. Down 0.8kg since the start of the year.
Mon
Skipped due to work commitments.
Tuesday
Squat 150kg 3x5
Leg press 220kg 3x8
Bad girl 66kg 2x8
Good girl 66kg 2x8
Prone leg curl 36kg 2x8
I purchased an Ironmind Captain of Crunch No. 1 to improve my poor grip strength. It was more humbling than I thought. After three days, I've managed to close it with my right hand once. The 0.5 has now been ordered.
Skipped due to work commitments.
Tuesday
Squat 150kg 3x5
Leg press 220kg 3x8
Bad girl 66kg 2x8
Good girl 66kg 2x8
Prone leg curl 36kg 2x8
I purchased an Ironmind Captain of Crunch No. 1 to improve my poor grip strength. It was more humbling than I thought. After three days, I've managed to close it with my right hand once. The 0.5 has now been ordered.
(edited 1 year ago)
Original post by Smack
Strong stuff. Aside from using an upper/lower split, do you aim to use any particular progressions or 1RM percentages?
It's meant to be more of a PPL split focusing on the big three but doesn't seem to work out like that. I've been going through a long hypertrophy phase over the past few months with a focus on building up my volume after my commitment waned (loss of motivation, health issues, life events, etc.).
I intend to switch to a more structured powerlifting program with the intention of competing for the first time since leaving university.
Thursday
Trapbar deadlift 238kg 2x5
Pendlay row 100kg 3x8
Straight arm pulldown 77kg 2x8
Lat pulldown 79kg 3x8
Preacher curl 36kg 3x8
Friday
Incline DB press 50kg 3x6 40kg 2x8
Viking press 110kg 2x5 130kg x5 (PR)
Tricep pushdown 82kg 3x8
Converging chest press 82kg 2x10
Saturday
Squat 180kg x3
Bench 110kg 2x8
Leg press 230kg 3x8
Prone leg curl 41kg 4x8
Trapbar deadlift 238kg 2x5
Pendlay row 100kg 3x8
Straight arm pulldown 77kg 2x8
Lat pulldown 79kg 3x8
Preacher curl 36kg 3x8
Friday
Incline DB press 50kg 3x6 40kg 2x8
Viking press 110kg 2x5 130kg x5 (PR)
Tricep pushdown 82kg 3x8
Converging chest press 82kg 2x10
Saturday
Squat 180kg x3
Bench 110kg 2x8
Leg press 230kg 3x8
Prone leg curl 41kg 4x8
Sunday
Bench 120kg, 130kg, 140kg, 147.5kg, 130kg x3
Close grip bench press 80kg 3x8
Converging shoulder press 45kg 3x8
Tricep pushdown 82kg 3x8
Dumbbell reverse curl 10kg 3x8
Cable lateral raise 14kg x8 9kg 2x8
Preacher curl 36kg 3x8
Monday
Squat 120kg 3x8
Prone leg curl 36kg 3x8
Leg extensions 25kg 3x10
Barbell back extension 60kg 3x8
Good girl 59kg 3x8
Bad girl 66kg 3x8
Leg press 200kg 2x10
Used a bench with a relatively new pad so my shoulders stayed in place. Went for 152.5kg but failed. The subsequent roll of shame has left me with bruising on my abdomen.
I've got terrible mobility when it comes to knee extension. Going heavier than 25kg on leg extensions hurts. I'm going see if doing leg extensions and mobility exercises can bring about some improvement. Want to see some improvement in overall lower mobility as well. I can shift weight up and down but that's about it. I can't use the hack squat, I've got limited hip abduction, etc.
Nutrition for last week: 3703 cal protein 177g
My sweet tooth getting the better of me again.
Bench 120kg, 130kg, 140kg, 147.5kg, 130kg x3
Close grip bench press 80kg 3x8
Converging shoulder press 45kg 3x8
Tricep pushdown 82kg 3x8
Dumbbell reverse curl 10kg 3x8
Cable lateral raise 14kg x8 9kg 2x8
Preacher curl 36kg 3x8
Monday
Squat 120kg 3x8
Prone leg curl 36kg 3x8
Leg extensions 25kg 3x10
Barbell back extension 60kg 3x8
Good girl 59kg 3x8
Bad girl 66kg 3x8
Leg press 200kg 2x10
Used a bench with a relatively new pad so my shoulders stayed in place. Went for 152.5kg but failed. The subsequent roll of shame has left me with bruising on my abdomen.
I've got terrible mobility when it comes to knee extension. Going heavier than 25kg on leg extensions hurts. I'm going see if doing leg extensions and mobility exercises can bring about some improvement. Want to see some improvement in overall lower mobility as well. I can shift weight up and down but that's about it. I can't use the hack squat, I've got limited hip abduction, etc.
Nutrition for last week: 3703 cal protein 177g
My sweet tooth getting the better of me again.
(edited 1 year ago)
Reply 17
Original post by Gazpacho.
Decided the New Year was the perfect opportunity to begin my gym journey to get in better shape, tone up, lose some belly fat, recover my former strength, and become irresistible to all the girls.
So thought I'd start one of these for a bit of accountability.
Bit of a weird mixed session today as I was in a busy and very grotty gym.
Squat 120kg x3, 140kg x3, 160kg x3, 170kg x3
Bench 100kg 3x8
Viking Press 110kg 3x8
Prone leg curl 36kg 3x8
Barbell back extension 45kg 3x8
Face pull 77kg 2x8
So thought I'd start one of these for a bit of accountability.
Bit of a weird mixed session today as I was in a busy and very grotty gym.
Squat 120kg x3, 140kg x3, 160kg x3, 170kg x3
Bench 100kg 3x8
Viking Press 110kg 3x8
Prone leg curl 36kg 3x8
Barbell back extension 45kg 3x8
Face pull 77kg 2x8
well done!
Original post by Smack
Strong stuff as usual. Hope you're OK after the bench roll.
Bit strange about your knee extension mobility. If you have the ROM but it hurts, is it actually a mobility issue?
Bit strange about your knee extension mobility. If you have the ROM but it hurts, is it actually a mobility issue?
That's the problem. Even an unweighted leg extension and I can feel some discomfort in the patella at the top of the movement. 25kg is manageable but 32kg and the pain is too great to get full range of motion. No history of knee injuries but it wasn't like this a few year ago.
I'm going to see how it goes over the next month or two then possibly consider a physio.
Two lazy to post full details of the last four training sessions. Mostly focused on volume.
Did have a lot of fun with Zercher squats this afternoon. Top set was 130kg x3. I started doing them as squat accessories as I hate choking myself when doing front squats. They are just so enjoyable. PR was 155kg over the summer. May try to beat it at some point.
No idea how effective they are for improving my back squat but they do wonders for my mental fortitude.
Did have a lot of fun with Zercher squats this afternoon. Top set was 130kg x3. I started doing them as squat accessories as I hate choking myself when doing front squats. They are just so enjoyable. PR was 155kg over the summer. May try to beat it at some point.
No idea how effective they are for improving my back squat but they do wonders for my mental fortitude.
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