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Monday
BW - 187.8
Squat
1 @8: 320 @8.5
3 @8: 285x2 sets
3 @8: 275x2 sets
3ct Paused Bench
3 @7: 175
3 @8: 185
3 @9: 200x2 sets
2ct Paused Deadlift
3 @7: 275
3 @8: 285
3 @9: 295x2 sets
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Wednesday
Pin Squat
3 @7: 205
3 @8: 215
3 @9: 225 @8
3 @9: 235x2 sets
Strict Press:
1 @8: 145
3 @9: 135x2
3 @9: 135 @9.5
3 @9: 130
Pendlay Rows
6 @6: 155
6 @7: 175
6 @8: 185x4 sets
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Friday
Deadlift
1 @8: 345
3 @8: 320x4 sets
1ct Paused Bench
1 @8: 230
3 @9: 210 @8
3 @9: 215 @9.5
3 @9: 215 @10
3 @9: 205 @9
Beltless Squat
6 @6: 185
6 @7: 195
6 @8: 205
6 @8: 215
6 @8: 225x2 sets
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Monday
BW - 185.8
Squat
1 @8: 320 @9
3 @8: 285x2 sets
3ct Paused Bench
3 @7: 175
3 @8: 190
3 @9: 205
2ct Paused Deadlift
3 @7: 245
3 @8: 265
3 @9: 285
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Wednesday
Pin Squat
4 @7: 245
4 @8: 260
4 @9: 270
Strict Press
1 @8: 150 @8.5
3 @9: 140 @9.5
Pendlay Rows
6 @6: 165
6 @7: 185
6 @8: 195x2 sets
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Friday
Deadlift
1 @8: 355
3 @9: 340
1ct Paused Bench
1 @8: 235
3 @9: 225
Beltless Squat
6 @6: 225
6 @7: 235 @6.5
6 @8: 255x2 sets
Mocked by a new trainer who I asked to spot my bench today. Said 225 should be baby weight at my BW. Yea whatever. I know i have a poverty bench number, but i'm happy with the recent progress both in weight and technique.
Last edited by Shawnlock; 07-20-2018 at 08:05 AM.
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After the GPP day today, The Bridge is officially wrapped up. Analysis time:
Before:
Squat tested 1RM: 340
Bench tested 1RM: 230
Deadlift E1RM: 387
Press E1RM: 140
After:
Squat E1RM: 332
Bench E1RM: 255
Deadlift E1RM: 385
Press E1RM: 159
While I do feel good about the progress on Bench and Press, the regress/stall on Squat and Deadlift is real. I have chewed on the reasons and here are three I've come up with:
1. The back tweak on Week 3. I was happy and surprised about my recovery speed, and really really proud of my self-management. I just didn't think of it as a serious issue, and it almost felt like an excuse to explain my regress.
2. The lack of compliance on my part. I've missed week 4 for two days (not because of pain, but due to stress and laziness) and redone it. There were also days that I didn't train and pushed off to the next day, breaking the training consistence. I distinctly remembered struggling with deadlift on Week 2 with 315 and had to reduce the weight significantly to stay @8. Plus I was new to using RPE in training and conservative in weight choices. I may have done the RPE wrong for a few sessions. Perhaps.
3. The Bridge wasn't an appropriate program for me. The 9 weeks of HLM I did right after LP may have advanced me past the phase of an ideal candidate for The Bridge. Maybe.
I have never looked back at my training logs like this before. After all, lifting weight is just a hobby and I have been blindly following programs after programs. However, in all, this wasn't a successful run for me on this program and I wanted to learn a lesson and hopefully make more intelligent choices in the future. I could be wrong on all of the reasons above, especially #3, which was just a pure speculation.
p.s. Forgot to mention, because of the bigger volume, shorter rest periods and the GPP days, my work capacity did increase significantly. While I did doubt the usefulness of RPE before and during the program, I have to admit now that auto-regulation is a valuable tool for a lone trainer and it's worth the learning curve. Something to be cheery and positive about after this program.
Last edited by Shawnlock; 07-21-2018 at 05:10 PM.
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Monday
BW - 186.4
Squat - 245x6, 255x6, 275x4, 265x2 (fatigue. maybe more mentally than physically)
Comp. Bench - 155x6, 160x6, 175x6x4
Pendlay Rows - 155x15, 155x5x2, 155x4
Bicep Curls - 65x12x3
Tricep Cable Pressdown - 65x12x3
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Wednesday
Overhead Press - 95x6, 100x6, 110x6, 115x6, 110x6x2
Romanian DL - 135x8, 145x8, 155x8, 165x8, 175x8, 185x8
Bench Press TnG - 135x10, 3, 2
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Friday
Deadlift - 240x6, 250x6, 265x6x4
CG Inclined Bench - 110x8, 115x8, 120x8x2, 125x8, 130x8
2ct Paused Leg Press - 270x16, 5, 5, 5, 5, 5, 3
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