Workout Progression (A Quick Look at Mike Matthews' Bigger Leaner Stronger Program)

First off, my apologies for not posting last week. With the holiday, I honestly forgot and here is my post that should have released yesterday. I have also adjusted the site a good amount so check out my other pages if you haven't in a while.

I just started my 6th week on Mike's weightlifting program that goes along with his book, Bigger Leaner Stronger. Last week (week 5), I took the week off to deload since it had probably been 10-12 weeks since I had taken a break from working out 4-5 days a week. From here on, I'll have a deload week every 6 weeks.

Bigger Leaner Stronger is based on what Mike calls double progression in the 4-6 rep range. I go into detail about this in my post when I originally started - Exercise Plan Change - Low Rep, Double Progression. Essentially, this program highlights the importance of progression so I'll show you the progress I have made between Week 1 and Week 4 on my major lifts.

Week 1

Barbell Bench Press
     Set 1: 140lbs * 6reps
     Set 2: 150lbs * 4reps
     Set 3: 150lbs * 4reps

Romanian Deadlift
     Set 1: 140lbs * 6reps
     Set 2: 150lbs * 4reps
     Set 3: 150lbs * 5reps

Kettlebell Goblet Squat
     Set 1: 70lbs * 8reps
     Set 2: 70lbs * 7reps
​     Set 3: 70lbs * 9reps

Barbell Curl
     Set 1: 90lbs * 6reps
     Set 2: 100lbs * 4reps
​     Set 3: 100lbs * 4reps

Week 4

Barbell Bench Press
     Set 1: 150lbs * 6reps
     Set 2: 160lbs * 2reps
     Set 3: 150lbs * 4reps

Romanian Deadlift
     Set 1: 170lbs * 5reps
     Set 2: 170lbs * 6reps
     Set 3: 180lbs * 5reps

Kettlebell Goblet Squat
     Set 1: 70lbs * 12reps
     Set 2: 70lbs * 12reps
​     Set 3: 70lbs * 13reps

Barbell Curl
     Set 1: 110lbs * 4reps
     Set 2: 110lbs * 4reps
​     Set 3: 110lbs * 4reps

It may not seem like a dramatic change, and it really isn't for my barbell bench press and barbell curl but the important thing is that I am seeing progression. Even if I am only gaining 1 rep per set in each workout I do, I see that as an improvement and am happy with that. This is just the beginning of this program and I really enjoy it so far.

Mike really improved my workout in 2 big ways:

1. Focusing on The Big Three compound lifts (Bench Press, Deadlift, Squat)
2. Recording each workout on a notepad

If those two things are not part of your workout regimen, I highly suggest doing those two things in order to really see progression.

​If you like this topic and want any more tips on progression, I highly suggest getting Mike's book Bigger Leaner Stronger if you are a guy, and Thinner Leaner Stronger​ if you are a girl. He also shows how to do these lifts with proper form and outlines which muscle groups these lifts affect.

​If you have any questions or comments, comment on this post!

Here are a couple discussion questions:

Maybe you have some tips for me if you think I should be progressing quicker?

What exercise program have you done that you've really enjoyed?