Chronicles of Becoming a Man
- Thread starter JamesPTA
- Start date
JamesPTA
Level 7 Valued Member
10/9/2023 BTS3
Week 5 Day 1
OS resets
24kg Get up 1/1 x 2
32kg MP Heavy
2x28kg DFSQ Medium
28kg Row Light
Bar Hangs
Brettzel
Presses felt strong. I hate doing presses with my 32kg bell. The brand is Yes4All and the handle is significantly wide, and if I don't have my hand in the sweet spot, I struggle on the left. I believe that is why I was struggling on programs like ROP and Giant with the 32kg because the grip would reset after every clean. MP works a lot better for me with this bell.
Week 5 Day 1
OS resets
24kg Get up 1/1 x 2
32kg MP Heavy
2x28kg DFSQ Medium
28kg Row Light
Bar Hangs
Brettzel
Presses felt strong. I hate doing presses with my 32kg bell. The brand is Yes4All and the handle is significantly wide, and if I don't have my hand in the sweet spot, I struggle on the left. I believe that is why I was struggling on programs like ROP and Giant with the 32kg because the grip would reset after every clean. MP works a lot better for me with this bell.
JamesPTA
Level 7 Valued Member
10/16/2023 BTS3
Week 6 Day 1
OS resets
24kg Get up 1/1 x 2
32kg MP Heavy
2x28kg DFSQ Medium
28kg Row Light
Bar Hangs
Brettzel
Week 6 is always a Plan Strong peak week, and it showed. I woke up a little tired after sleeping past my alarm today. Per the manual, if you are pressed for time, you can do your exercises in a slow circuit style, and that is what I did for the squats and rows. Almost a perfect pair. Due to a lingering hip issue I've been dealing with for the last few weeks, I've had to reduce the squat depth a bit to be symptom free. It's a combination of iliopsoas tightness as well as femoral acetabular impingement. My nights have been spent doing a lot of rehab on myself.
Week 6 Day 1
OS resets
24kg Get up 1/1 x 2
32kg MP Heavy
2x28kg DFSQ Medium
28kg Row Light
Bar Hangs
Brettzel
Week 6 is always a Plan Strong peak week, and it showed. I woke up a little tired after sleeping past my alarm today. Per the manual, if you are pressed for time, you can do your exercises in a slow circuit style, and that is what I did for the squats and rows. Almost a perfect pair. Due to a lingering hip issue I've been dealing with for the last few weeks, I've had to reduce the squat depth a bit to be symptom free. It's a combination of iliopsoas tightness as well as femoral acetabular impingement. My nights have been spent doing a lot of rehab on myself.
JamesPTA
Level 7 Valued Member
10/30/2023 BTS3
Week 8 Day 1
OS resets
24kg Get up 1/1 x 2
32kg MP Heavy - TEST
2x28kg DFSQ Medium
28kg Row Light
Bar Hangs
Brettzel
32kg MP went from 4RM to 5RM. I didn't expect much of jump, especially today after the weekend we had. As my wife said: "We weekended the s**t out of the weekend."
Week 8 Day 1
OS resets
24kg Get up 1/1 x 2
32kg MP Heavy - TEST
2x28kg DFSQ Medium
28kg Row Light
Bar Hangs
Brettzel
32kg MP went from 4RM to 5RM. I didn't expect much of jump, especially today after the weekend we had. As my wife said: "We weekended the s**t out of the weekend."
JamesPTA
Level 7 Valued Member
11/3/2023 BTS3
Week 8 Day 3
OS resets
24kg Get up 1/1 x 2
Band Assisted PU Heavy - TEST
28kg MP Medium
16kg Bulgarian Squat Light
Bar Hangs
Brettzel
4RM became 6TRM. Overall, I really enjoyed this program and the progress I made. One thing I would do differently is be more diligent with testing the medium load for the MP as I misjudged my 8-11RM.
One thing of note is I actually lost 12lbs. This was due to my wife wanting to start the Whole 30 Diet about 3 weeks into the program. I never counted calories, but from taking out any inflammatory foods and eating whole, unprocessed foods for a month really paid off. As advertised on Strong and Fit, I look as strong as I feel as the muscles are popping out.
What's next?
My plan now is complete Iron Cardio and AXE Snatches on the ABA-BAB format. 3 days per week with the other 2 days focusing on mobility and low intensity rowing. Hopefully my mental game is strong because I would like to make this template more of a long term plan.
Week 8 Day 3
OS resets
24kg Get up 1/1 x 2
Band Assisted PU Heavy - TEST
28kg MP Medium
16kg Bulgarian Squat Light
Bar Hangs
Brettzel
4RM became 6TRM. Overall, I really enjoyed this program and the progress I made. One thing I would do differently is be more diligent with testing the medium load for the MP as I misjudged my 8-11RM.
One thing of note is I actually lost 12lbs. This was due to my wife wanting to start the Whole 30 Diet about 3 weeks into the program. I never counted calories, but from taking out any inflammatory foods and eating whole, unprocessed foods for a month really paid off. As advertised on Strong and Fit, I look as strong as I feel as the muscles are popping out.
What's next?
My plan now is complete Iron Cardio and AXE Snatches on the ABA-BAB format. 3 days per week with the other 2 days focusing on mobility and low intensity rowing. Hopefully my mental game is strong because I would like to make this template more of a long term plan.