Bobby Barbells

[Robert D]

BW 186-187

06Jan2024
Press: 185x1, 195x1, 205x1, 205x1, 205x0, 195x1, 200x0
Light/Volume Bench: 250x5x3

10Jan2024
Pin Squats: 365x1, 315x3x2 These suck
Press: 180x3x5
Halting Deadlift: 410x8

12Jan2024
Bench Press: 310x1, 315x1 (310 moved so fast I had to) 265x3x2 (one less triple than usual because I did two heavy singles)
Barbell Row: 230x5x3 (figured out how to do these better, going to run them up with bigger jumps now)
Volume Press: 147.5x8x3

18Jan2024 (missed some days because I was sick)
Rack Pull: 540x2, 540x0 (I'm not sure what happened. My gut says its because I was sick, but maybe I'm doing too much heavy pulling. I'm going to try to do another heavy pull on this day next 4 day block and see what happens)
Pin Press: 220x5 (these moved well, which is something that makes me think I'm doing too much pulling)
Light Squat: 320x5x3 (also easy)

[Robert D]

BW 186-188

20Jan2024
Press Singles: 185, 195, 205, 205, 210(miss), 210(miss), 195, 200
Bench Press: 255x5x3
Chins: (+10)x5x3

22Jan2024
Squat: 430x1, 345x3x2
Press Triples: 185x3x5
Halting Deadlift: 415x8

25Jan2024
Bench Press: 320x1, 270x3x3
Barbell Rows: 245x5x3
Volume Press: 150x8x3

31Jan2024 (had to miss some days again because I've been sick. Had the worst sinus infection)
Deadlift: 450x5
Pin Press: 225x5
Skipped the light squats because my ear feels like shit from the sinus infection, the Valsalva was too much pressure. I still got the meat of this workout done though

[Robert D]

BW Not Good

01Feb2024
Been sick since 26Jan2024 with a sinus infection. Found out it really negatively affects my ability to hit singles when I'm sick
Press: 185x0, 185x0, 185x0 (I did this weight for triples a week ago)
Bench: 260x5x3 (at least these went smoothly)

05Feb2024
Feeling almost better now
Pause Squat 375x1x3, 325x3x2 (I had to repeat the top single 3 times because I jumped the gun on the pause, luckily I was filming so I caught it)
Press Triples: 187.5x3x4, 187.5x2 missed the last rep, chalking it up to not being 100%. 9-10 days from now I think I'll be able to get 190
Halting Deadlift: 420x8 (need to work on not jerking these off the floor)

09Feb2024
Still have no energy
Bench Press: 325x0, Going to try again when I feel better, 275x3x2
Barbell Rows: 255x5x3

10Feb2024
Rack Pull: 540x5
Pin Press: 230x5

Hopefully feeling better by next block

[Robert D]

BW 181 (lost a lot of weight from being sick for two weeks)

14Feb2024
Press: 190x2x3
Bench Press: 265x5, 265x4

Finally feeling normal and finished a workout
16Feb2024
Pin Squats: 405x1, 325x3x2
Medium Press: 165x5x3
Halting Deadlift: 425x8

20Feb2024
Bench Press: 300x1, 325x0, 275x3x2, 275x2
Rows: 265x5x3

21Feb2024
20 mins incline treadmill
Chins: 9,8,6
Cable Tricep Extension: 135x10x3
Preacher Curlz: 45x10x3

24Feb2024
Deadlift: 455x5
Pin Press: 235x5
Light Squat: 315x5 (lungs being sore from Bronchitis is really holding me back on these)

[Robert D]

BW 182

26Feb2024
Press: 192.5x2x3
Volume Bench: 250x5x3
Power Cleans: 60, 70, 75, 80, 85, 90, 95 miss, 95 kg

28Feb2024
Chins: 10, 6, 5
Cable Tricep Extension: 140x10x3
Preacher Curls: 35x10x3 (I'm actually not sure how much this bar weighs)

02Mar2024
Squat: 435x1, 350x3

05Mar2024
Bench Press: 305x1, 260x3x3
Barbell Row: 275x5x3
Volume Press: 135x8x3

09Mar2024
Rack Pull: 545x3
Pin Press: 240x2
(I think I've run out this program)

[Robert D]

Time to do some Andy Baker stuff

11Mar2024
Squat: 330x6 (supposed to be 8, but my back wasn't recovered from Saturday yet, get it next week, or maybe I'll start at 315, we'll see)
Hack Squat: 225x10, 185x10, 135x10 (Have no idea how much the machine weighs, so I'm just pretending its 45 lbs)
Leg Press: 135x50 (Density Set)
Didn't do the calf raises, my legs aren't adjusted to this yet and I need to be able to walk to do my job

13Mar2024
Bench Press: 225x8x3
Incline Bench: 135x8x3 (had the angle way to vertical, can definitely do more weight)
Close Grip Bench: 95x50 density
Barbell Curl: 66, 60, 55, 50, 45x10

15Mar2024
Deadlift: 460x5
Deficit Deadlift: 225x8x3
Light Squat: 275x5x3

[Cheesepuff]

Great work! keep at it

[Robert D]

19Mar2024
Squat: 315x8
Hack Squat: 225x8x3
Leg Press: 225x30 density (building up to 50)

20Mar2024
Bench Press: 250x5x3
Incline Bench Press: 185x5x3
Close Grip Bench: 95x50 density
Curlz: 70, 65, 60, 55, 50x10 drop sets

21Mar2024
Halting Deadlift: 405x8
Light Squat: 275x5x3
Deficit Deadlift: 235x8x3
Standing Calf Raise: 135x50 density

25Mar2024
Press: 155x5x3
Seated Press: 115x8x3
Close Grip Bench: 100x50 density
Lateral Raise: 13x50 density
Barbell Curl: 50x10x3

Been Wonderfully Inconsistent trying this new program

[Robert D]

Missed a week of training because of life. Getting back on track. The 8s, 5s, 2s thing 5 days a week might be a little too ambitious for my schedule. Doing 3 sets of 8 is going to be too long of a workout for me as well. So I'm going to apply the same principles to some other rep schemes that Andy Baker cooked up
I'd rather do one all out set to failure than lots of lower volume sets across. If it works it works, if it doesn't then I'll learn my lesson

Top Set / Back Off Set Programming - Andy Baker

"...Magnanimity implies greatness, just as beauty implies a well developed body: ie. small people can be neat and well proportioned, but not beautiful." - Aristotle saying you can't be beautiful if you aren't jacked

01Apr2024
Squat: 405x1, 335x3x2 (I hadn't figured out what my approach was going to be when I decided to do a single/backoffs, going to do 300 or 315 x8 next week and just work my way up)
Hack Squat: 245x8x3
Leg Press: 225x50 density
Calf Raise: 135x50 density

02Apr2024
Bench Press: 230x8, 205x10
Incline Bench: 157.5x8x3
Close Grip Bench: 105x50 density
Barbell Curls: 70, 65, 60, 55, 50x10

06Apr2024
Rack Pull: 550x3
Light Squat: 275x5x2
Barbell Row: 185x8x3

09Apr2024
Press: 155x7, 135x10 (didn't push this as hard as I should have, need to remember to basically go to failure)
BtN Press: 95x8x3
Seated Press: 95x12x3 (going to be able to run up the press accessories pretty quick I think)
Curlz: 55x10x3

13Apr2024
Squat: 335x7, 285x10 (could have gotten 8 on the 335, I had to film it because I suspected that I need to readjust me perception of what my limit is at this rep range, based on bar speed I should have done at least 8, so next time its 340x8 or bust basically. 285x10 ended two reps short of where I would have capped it because I lost my balance and put it on the pins)
Power Clean: 60kgx3x3
Lat Pulldown: 135x12x3

20Apr2024
Deadlift: 465x2
Light Squat: 300x5x3
Press: 157x7, 135x10
BtN Press: 105x8x3

[Robert D]

23Apr2024
Bench: 225x9, 205x12
Incline Bench: 167.5x8x3
Chins: BWx7x2
I donated blood a few hours before hand so I cut some of the stuff out at the end

26Apr2024
Squat: 340x8, 275x12 (I'm not sure how helpful the back off set is on these seems like it just takes a long time to recover from)
Bar Speed still isn't really slowing down on these. Based on my footage, I could have gotten 9 or 10 at 340. Even if this program doesn't work, I'll definitely learn about grinding/perceived limits
Snatch: 60kgx1x10
Lat Pulldown: 135x12x3

01May2024
Press: 157.5x7, 137.5x11
BtN Press: 125x5x3
Close Grip Bench: 205x5x3
Curlz: 75x10x3
Pressing once a week doesn't seem like its going to be sufficient, so I'll have a bench variant on my press day, and a volume press on my bench day

03May2024
Rack Pull: 550x0, 525x3, 475x5
Light Squat: 305x5x3
Barbell Row: 275x5, 245x5x2