EvoMuse BMP Beta Testing

Thanks man! Agree with you on the mobility work, this is what I usually do - Invalid Link Removed - has helped a ton, most notably on squats and deads.

My bench workout from Wednesday -

Flat bench -
225x5
240x5
275x4, rest for 90 seconds, 275x3 - was really disappointed with the 275x4, I sprained my right thumb last week and I could feel it hindering my grip as I went up in weight.

Banded flat bench -
200x10 for 5 sets

Dips -
Bodyweight x 10, 10, 10, 9, 9

Incline bench -
185x8
185x8
185x8
185x7
185x6

Overall felt pretty good other than occasional issues with grip as I went heavier or later in sets. Will be doing deadlifts/back tomorrow.
 
Have you tried a false grip IE thumb under the bar not wrapped around? Whenever my thumb is giving me issues I use it. Other than that I usually do the MobilityWOD which is a combo of stretching, foam rolling and other drills
 
I've never tried the suicide grip, always scared I'd drop it. I know I've seen a ton of people use it, including some really strong people. I just jammed my thumb playing football on thanksgiving, I'd imagine it'll be all fine by bench time next week. Was not giving me any problems on deadlifts today.

Deadlift/back workout today -
340x5
395x5
445x5 - normally I'd AMRAP this last set, but I use my buddy's belt and he wasn't able to make it today. I just got the 5 reps and left it at that as I have not done much heavy deadlifting without the belt

Assisted pullups - 5 sets of 10

T-bar Row - 135 for 5 sets of 10

Also just started doing conditioning with the prowler today. Had never tried it before, really liked it. Seemed like it'll give me some extra leg/back strength and is intense enough that I can get a good cardio workout in ~15 minutes

Will weigh in again on Monday, wanted to stay off the scale this week and get a more accurate progress figure because I ate like a disgusting pig last week.

One thing I have noticed that I don't think I ever posted in here - I have not gotten the ~20 mins of euphoria after dosing in quite awhile? Fine by me, it was just fun because it'd make the end of my day at work a little more interesting.

Also, as mentioned earlier I am trying the extra half dose in the morning this time around - I just started dosing again on Monday of this week and am starting to notice the burn/pump already. Think it took ~2 weeks to show up previously?
 
Been feeling sick since last night but was able to suck it up and have a great leg day today. Feel pretty bad now though, but hoping I will be okay for bench on Wednesday.

Looked like this:

Squats
290x3
330x3
370x4 (AMRAP), form was a little shaky on the last rep but overall felt really good.

Leg press -
360x10
410x10
410x10
410x10
410x10, 30 second static hold, 360x6, 270x8 drop set

45 degree hypers - 5 sets of 10 with 45 lb plate

Short cardio workout with the prowler, was feeling pretty sick by the end of this. flu-ish. I was able to get in the hot tub beforehand and really warm up and that helped a ton.

I am noticing the increased muscular endurance again, also really noticing the burn as I am working out. Really liking this stuff and think I will make some nice strength gains as I go through this cycle. I am on a progressive overload program and my first month of BMP was towards the beginning and had somewhat light weights, so I am really intrigued to see how this goes as the weight ramps up.
 
Ended up being pretty sick with the flu for most of this week after leaving the gym on Monday, happy I was able to get a good leg workout in Monday night.

My fever stopped yesterday AM so I went ahead and lifted today. Felt good going in but once I got going I could tell my strength and lungs still weren't at 100%.

Doubled up and did my Wednesday and Friday workouts together, took me forever to finish this workout. Here's what it looked like:

Bench:
230x3
260x3
295x1, rest 30 seconds, 275x1 - this was really disappointing, was trying to AMRAP 295 and wanted at least 3. Felt heavy as hell, this was when it hit me that I wasn't going to be full strength today

Flat dumbbell press
95x10 for 5 sets - felt pretty good actually, little harder than I anticipated but I got all of them with a little to spare

Dips
Bodyweight x 10, 8, 7, 5, 5 - struggled here too compared to what I can normally do

Deadlifts
370x3
420x3
475x2 - this was disappointing too, was trying for at least 3

Deficit deadlifts -
225x8 for 5 sets - this was the first time I'd tried these, a guy at the gym recommended these to continue improving my speed off the floor. felt pretty good, will keep mixing these in

Nautilus pulldowns -
230x10 for 5 sets - felt okay, I'd normally use 40-50 more lbs

Overall I was happy to be back in the gym after sitting in bed sweating for most of the week, was hoping for a little better though.

Probably obvious but just to clarify the sickness was definitely not BMP related at all - I have already used it for over a month with nothing remotely like this and my wife had the flu this week as well. Had not been this sick in years, definitely a terrible experience. Going to rest up and hydrate this weekend and hope to be back at full strength next week.
 
Leg workout from yesterday

Squats
315x5
350x3
390x2 (AMRAP) - second rep was pretty ugly and crooked but went all the way down and up. was pretty pleased with this as I adjusted my form in the last month or so and brought my feet in closer to be able to go deeper, I have been able to stay around the same weight

Leg press
450x10 for 5 sets, last rep followed by a 45 second static hold lock out

Good mornings
115x8
135x8 for 4 sets (these felt pretty good, kinda a scary lift but I really feel it in my lower back/hamstrings in a good way with a nice slow movement)

~10 mins on the prowler for a quick cardio workout

Overall felt pretty good, still feeling winded a little more quickly than normal due to being congested but still a good workout. Still really noticing the muscular endurance from BMP, it's a big help with the extra volume I have been trying to do.
 
Chest workout today, actually was pretty disappointing. Not sure what's going on, I am thinking it may be due to being sick? About a week removed from my last fever now but my lungs still feel pretty bad. I did notice that I was up to 268ish and was down to 264 today, seems like I haven't been eating as much as I should while I've been sick. Shoulders also felt really tight/stiff. Workout today:

Bench
245x5
275x3
315 - tried on two separate occasions and couldn't even get one either time. i did 325 fairly easily 4-5 weeks ago so this was really disappointing, was thinking I'd get two.

Banded bench press
200x10
200x10
200x8
200x6
185x10

This one was 200x10 for 5 sets last time and it felt pretty good, this was disappointing too.

Dips
Bodyweight x 10, 9, 8, 6, 6

DB Flat bench (switching it up from incline for awhile) -
105s x 8
105s x 6
95s x 8
95s x 8
95s x 8

Overall this one was pretty disappointing, being sick last week really threw me off. I am going to reevaluate my bench routine and maybe add in a second speed workout to help my bench more, it's been really stagnant for awhile. When I deadlift and to a lesser extent when I squat I feel very explosive and quick. When I get heavy on bench I feel like I move too slow and controlled, almost like I am subconsciously holding back for some reason.

Despite my work sets being down some I definitely felt the intense burn and muscle connection I notice on BMP, particularly on my higher rep sets. I also noticed that my right tricep was twitching some after I got out of the shower, not sure if I was dehydrated maybe? I have had twitches like that after workouts but they've always been almost exclusively lower body, typically in the calves. This is first instance of this while on BMP, will keep an eye out for if it happens again.
 
Felt pretty good today but still pretty congested. Ready for this to go away.

Deadlift day:

Deadlifts
405x5
445x3
500x1

Deficit deadlifts
225x10 for 3 sets
245x8
265x5

Chin ups - Body weight x 5 for 6 sets

Quick cardio workout on the prowler

Overall felt good, I can tell my muscular endurance is strong again but my wind is still pretty bad. One thing I noticed - for most of my BMP run I have had really fast recovery, but I am still pretty sore from my chest workout on Wednesday still. I am actually planning on going in and doing a speed workout for my bench tomorrow, I have been stagnant on bench for awhile and want to switch it up.

Also noticing light acne on my back and shoulders again, had this earlier in my run too. Again, nothing over the top or gross, just a little bit that's not normally there. I am estimating I still have ~3 weeks worth of BMP left, will keep logging and see where this goes and will probably transition into Myosynergy.
 
Decided to work in a couple of dynamic/speed workouts, I will keep mixing these in some as I have read about them helping increase 1RM. Basic idea is ~60% of max done in sets of 3 with the reps being done as fast as possible, maximum explosion.

Saturday - dynamic bench/shoulders

Flat bench press - 185x3 with bands, 10 sets of 3 - felt pretty good, it was nice to work on doing these as explosively as possible. My bench is often too slow and controlled and I think it is hurting my max

Barbell shoulder press -
140x6, 160x3, 180x1 - didn't get the 180x1 all the way up, going to need to move this to a different day. I could tell I definitely wasn't at full strength for my shoulder workout after the dynamic bench workout. Also may switch to standing overhead press, currently doing seated and the seated shoulder press at my gym has a terrible setup if you don't have a spotter

DB Shoulder press -
60s x 10
70s x 10
70s x 10
70s x 10
70s x 8

Today's workout - dynamic deadlifts/back

Deadlifts for speed -
315 x 3 for 10 sets, done as quickly as possible. this felt good, I feel I am pretty good off the floor but want to keep improving this.

Chin ups - 6 sets of 5. like doing these, they are hard when you are heavy but it's a good exercise, feel like it really hits back, bis, and forearms hard. I superset these with fairly light straight arm lat pushdowns, I have ready this is a nice complement that can help with both deads and bench.

T-Bar row - 135x10 for 5 sets. Usually do these before my pulldowns but since I have switched to chins I moved the chinups first, was happy I was able to get all 5 sets here. Really noticed the extra boost of muscular endurance from the BMP here.

Still really liking this. I had dropped down from 268 to 264 while I was sick, I was back up around 267 today. Still noticing some light acne, but really have not had any negative sides whatsoever beyond that. I saw on the Evomuse facebook page that dsade has found a new ingredient for this as well, I am intrigued to see what it is.

This felt pretty good, hadn't done these in awhile. My shoulder press has been lagging and I think standing overhead press and dumbbell shoulder press would be a good combination to increase it.
 
dynamics do help for speed work. I used them when traditional pauses didn't work anymore and needed help breaking the bar off my chest or getting out of the hole in the squat, it really helps emphasis the motor patterns to hit it and quit it. Be very careful with speed deadlifts, it's easy to hurt yourself
 
Back at it, was out of town for ~2 weeks during the holidays and took a week off followed by a deload week. I continued dosing BMP the whole time, albeit I have cut out the morning dose.

A few small changes - ditching the AMRAP for some heavy singles after my work sets every other week, also de-emphasizing squat and adding a 2nd deadlift dynamic work day to go along with a bench dynamic day.

Also, one pretty big change - I have switched to a low carb diet and trying to shed some weight via keto for a little while. Started this on 12/30.

Monday -
Deadlift
380x3
445x3
495x1 (was going for 3, missed)
495x1
515x1

Assisted pullup - 5 sets of 10

Nautilus Row - 320 for 5 sets of 10

Today
Bench
235x3
275x3
295x1
295x1
300x1
305x1

One thing I have noticed on bench, (non-BMP related) - I have been trying to train with a pause at the bottom like I'd have to do in a powerlifting competition, but it makes a massive difference in how much weight I can do.

I found this exercise somewhere but can't find the link now, it's a regular bench press but stopping an inch or so short and pausing and then going back up. The idea behind this one is keeping your back and rear delts tight all the way through. This is something I have a huge problem with so I have added 5 light sets of 8 with this.

185x8 for 5 sets

Dips -
bodyweight x 10, 10, 10, 9, 7

DB flat bench -
80s x 10 for 5 sets (was pretty dead at this point so backed the weight down)

Interesting note on BMP/Keto - I have done low carb diets in the past and usually drop 5-8 lbs in water/glycogen within a week or so, right now I am 9 days in and within 2 lbs of where I started. I have had issues doing high volume on keto before so I am pleased with the increased muscular endurance I am having with BMP
 
Missed my dynamic workouts on Friday and Saturday, was sick again - this has been a terrible winter for me, no clue what's going on. I usually don't get sick but now this is twice in the last month.

Was back at the gym last night for deadlifts/back though, looked like this.

Deadlifts-
350x5
405x5
455x5

These felt pretty good, last set was really hard but got them all.

Rack pull -
365x5
405x5
405x5

Sumo deadlift -
315x5
315x5
315x5

Kept these pretty light, my back was pretty tired at this point and I have not done many sumos. Felt good.

Nautilus pulldown - 5 sets of 8 with 270

Machine row - drop set to failure

The boost in muscular endurance from BMP is really helping here. I expected a dropoff in my volume work once I cut the carbs way back but that has not been the case at all. Still feel really good in the gym other than being sick repeatedly. Still have not noticed any real sides other than light back/shoulder acne.
 
Bench workout from Wednesday -

Bench -
230x5
260x5
280x3 (was going for 5, this was disappointing.)
225x5

Dips - Bodyweight x 10 for 5 sets

Floor press - 185x8 for 5 sets (first time trying this, felt good)

Overall solid workout, was still feeling pretty sick.
 
Friday deadlifts/legs/shoulders -

Deficit deadlifts (standing on bumper plate 45s) - 315 x 3 for 8 sets
Good mornings - 115x10 for 5 sets
Leg press -
360x10
410x10 for 4 sets
Standing overhead press - 135x5, 155x5, 165x5
Lateral raises - 25s x 10 for 5 sets

Saturday - dynamic bench
Dynamic bench w/ band - 185x3 for 8 sets
Incline DB press - 80s x 10 for 5 sets
Skull crushers - 75 x 10 for 5 sets
Tricep pushdown drop set
 
Tuesday - Deadlifts/back
Deadlifts -
385x5
435x3
495x1
515x1

Chin ups -
body weight x 6 for 6 sets

T-bar row -
145x10 for 5 sets

Straight arm lat pushdown - 5 sets of 10

Wednesday - bench
Bench-
245x5
275x3
295x1
295x1
305x1

Bench w/ pause 1 inch short of chest -
185x10 for 5 sets

Dips -
bodyweight x 10 for 5 sets

Still feeling really good, been on low carb for ~3 weeks now and down about 7 lbs but still been able to keep most of my strength. Still noticing some light acne on shoulders but haven't had any issues beyond that. Probably have about a week's supply left, will post up final thoughts when all done.
 
Just ran out of BMP yesterday, thanks again to Matt for letting me try this out.

My last two workouts from this past weekend -

Legs/shoulders -
Box squat
275x5 for 6 sets

Straight leg deadlift -
185x5
205x5
225x5 for 3 sets

Pullups -
bodyweight x 6 sets of 5

Standing overhead press -
145x5
165x3
185x2

DB shoulder press -
70s x 10 for 5 sets

Dynamic bench day -
Dynamic bench w/bands - 185x3 for 8 sets

DB Bench -
80s x 10 for 5 sets

Overhead ez bar skull crusher -
75x10 for 5 sets

This week is my deload so that will be my last logged workouts for this run...I will be back later to update with final thoughts and any observations as I get a few days removed from the BMP. Particularly looking for any decreases in weight, strength, and muscular endurance.
 
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