Dan's Log

[Daniel Raimondi]

12/8
7 min abs
7 min chin ups: 50 total

12/9
Deadlift: single at 435, then 390-395x4x3
1ct paused bench: single at 265, then 235x4x4
beltless squats: 260,275,290x6x4

[Daniel Raimondi]

12/12
Squat: heavy single at 385, then 350x3x4
Pin Bench: 225,235,245x3x2
2 ct paused dl: 335,350,365x3x2(all sets done beltless)

12/14
Pin squat: 295,310,325x3x3(all sets done beltless)
Press: heavy single at 180, then 170x3x4, felt good
rows: up to 245x6x4

[Daniel Raimondi]

12/15
chin ups: 44 reps in 7 minutes

12/16
Deadlift: heavy single at 445, felt good, tore a little callus on my thumb, then did 410x3x4(video of 2nd set)
Bench(1 ct pause) heavy single at 270(video), then 250x3x2, 240x3x2
Squat(beltless), 265,280,295x6x4

[Daniel Raimondi]

12/19: Week 8 of the Bridge
Squat: single at 345, then 315x3x2
3 ct pause bench: 185,205,225x3
2 ct pause DL(beltless) 315,340,365x3
Rough lift. Was rushed to complete, but moreso was recovering from some kind of a stomach issue the day before.

12/23
Pin squat: 290,305,320x4, all done beltless
Press: 175x1, then 165x3
Rows, up to 250x6x2
*The stomach issue returned after I thought I was recovering, so didn't train Wednesday/Thursday. Felt much better today. Lifts felt good overall.

[Daniel Raimondi]

12/26: Bridge round 2
Squat: 315, 330, 345x5
CG Bench:210,225,240x4
block pull: 335,355,375x7

12/28
2 ct pause squat: 275,295,305x4
press:140,150,160x5
rows:up to up to 235x8x2

[Daniel Raimondi]

12/30
Deadlift: 350,370,390x5
1 ct pause bench:215,225,235x5- overshot 235.
tempo squats(beltless)-235,245,255x8

Brutally cold in the garage today. Outside temp was in the -25 range. Little space heater inside did little to help.

[Daniel Raimondi]

1/1
Squat: 305,325,340x5, then 325/330x5
*Overshot a little at 340
CG Bench 215,230,245x4x2
Block pull: 340,360,380x7x2(beltless)

1/3
2 ct pause squat(beltless) 280,295,310x4x2
Press: 140,150,155x5x3, then 145x5 (3rd set at 155 was closer to a 9, so dropped down to finish)
rows: 185,195,205x8x3

[Daniel Raimondi]

1/6
Deadlift: 355,375,395x5x3
1 ct pause bench: 205,215,225x5, then 215x5x3(overshot on 225)
tempo squat(beltless), 235,245,255x8x2

[Daniel Raimondi]

1/8 Week 3, day 1
Squat: 300,315,330,340,350x5
CG bench: 225,235,250x4x2
Block Pull: 365,385,390,370x7

I've been meaning to post some random thoughts thus far on the Bridge, and this is mostly stuff that's been said before in regard to RPE and such, but maybe reiterating it will help it sink in more:
-Do the program as written: my first time through I ignored the advice to do the assistance work beltless

-RPE is harder to gauge the higher the reps go, and the lower the RPE (I notice my block pulls and tempo squats get harder to gauge, but as has been said before, there's room for error, and that okay. My weights trend upwards, and even though it's not perfect, it's still a useful tool).

-Have a number in mind, but be willing/able to change. I look at the top set of the day, compare it to the previous week(if the rep/RPE prescription is the same) and try and do a little more(+5lbs). Then, I work back in about 5% increments in weight to figure out the other sets. Going in to my lift I know in general what I want to do, and I may call an audible as I get closer, or even during the work sets.

-Think of RPE from the performance standpoint and not the "feeling" standpoint. Reflect on the RPE after the set is done. How fast did the bar move? Where did I slow down, if at all? Did my technique hold up? Just a few questions to think of. Also, if you find that you ted to overrate RPE on certain lifts, video yourself for objective feedback. Squats often for me seem to move much slower than video reveals.

-When switching rep ranges, have an estimate of your 1 rm to compare to what you hope to do in the new rep range. The equation is in the book, and, going with the point above about having a number in mind, this also helps me see progress.

-Warm up with sets in the rep range you'll be working in. I normally would taper down my reps as the weight got heavier. In learning how to gauge RPE, keeping the reps the same as the working weights helped understand a bit better what my weights might be for the day.

Nothiing I've written here is groundbreaking information, but just some things I've noticed along the way.

[SLOUGHPUMPER]

Hey Dan, Mike G from the twin cities here. Just wanted to drop in and say thanks for the coaching session on 12/27. Feedback you gave me helped out a ton.

Some good lifting in this log, subscribed. Been keeping mine over in the SSTL.

Stay warm up there.