Han Shot First

[cgeorg]

Thanks for pitching in, that's a special thing you did.

[Aaron Montgomery]

9/12/17

THE BRIDGE: Week 3 Day 1 (Repeating Week 3)

206.8lb

- Squat (5@RPE6, 5@7, 5@8 x3 sets)(5 min rest)
185x5
225x5@6?
245x5@6.5-7?
265x5@8?
270x5@8
275x5@8
- CGBP (4@7, 4@8, 4@9 x2 sets)(4 min rest)
135x4
155x4@RPE6-7?
165x4@7.5
180x4@9
180x4@RPE9
- Rack Pull, just above mid shin (7@6, 7@7, 7@8 x2 sets)(5 min rest)
135x7
225x7
265x7@7?
280x7@8
295x7@9
285x5@9 (lower back was fried)
----------
9/14/17

206.8lb

The Bridge: W3D2 (Repeat Week 3)

- Pin Squat (4@7, 4@8, 4@9 x2 sets)(4-6 min rest):
135x4
185x4@5?
225x4@6?
245x4@7?
260x4@8?
275x4@9.5
265x4@9.5 (hard time holding breath at bottom)
- OHP (5@6, 5@7, 5@8 x4 sets)(3-4 min rest)
85x5@6-7?
95x5@8
95x5@8 (TnG)
95x5@8 (TnG)
95x5@8 (TnG)
- P. Rows (8@6, 8@7, 8@8 x3 sets)(3-4 min rest)
135x8@5-6?
150x8@6-7?
160x8@7.5
170x8@8
170x8@8
170x8@8

Notes: This session was done after tying, tagging, and lifting some 80 bags that weighed 60lb each onto a trailer.
--------------
9/16/17

The Bridge W3D3 (Repeat Week 3)

- DL (5@6, 5@6, 5@8 x3 sets)(5 min rest):
135x5
225x5
265x5@5-6?
280x5@7
295x5@8
295x5@8
295x5@8
- 1ct paused Bench (5@6, 5@7, 5@8 x4 sets)(3-5 min rest):
135x5@6?
150x5@6.5?
165x5@8
167.5x5@8
170x5@8
172.5x5@8
- 3-0-3 Tempo Squat (8@7, 8@8, 8@9 x2 sets)(3 min rest):
45x8
95x8
135x8
145x8@8-8.5 (beltless)
145x8@8.5
145x8@9 (beltless)

Notes: Some tendon/ligament/thing under my bicep next to my elbow is really bugging me. Probably from all the 60lb bags I was lifting the last couple days. Calories have been insufficient this week due to being focused on other things. In the middle of trying to get a PT job with Fedex Ground, which will require working 4-8am. Not sure what that will mean for my lifting routine since I'm also in school 3 days/week.

I've been able to go down 1 notch on my belt, which means I've probably lost an inch on my gut, so that's a good thing. I haven't been eating as much, and I've noticed that I haven't felt bloated like I used to all the time.

[Aaron Montgomery]

9/19/17

THE BRIDGE: Week 4 Day 1 (High Stress)

- Squat (5@RPE6, 5@7, 5@8 x4 sets)(5 min rest)
185x5
225x5@5?
255x5@7?
275x5@8
275x5@8.5
270x5@8
270x5@8.5
6,725lb (25 reps)
- CGBP (4@7, 4@8, 4@9 x3 sets)(4-5 min rest)
135x4@5?
160x4@6?
175x4@8?
185x4@9
187.5x4@9.5
185x4@9
4,240lb (24 reps)
- Rack Pull, just above mid shin (7@6, 7@7, 7@8 x2 sets)(5 min rest)
135x7
225x7
265x7@7?
280x7@8 (felt uber fatigued after this
280x7@8.5
280x7@8.5
7,735lb (28 reps)
- BB Curls @ 7min (50lb x63 reps total)

Main lift tonnage: 18,700lb (77 reps)

Notes: Squats feel good the first 3 reps, then form tends to deteriorate. My estimated 1RM on CGBP is currently higher than my 1ct. bench. Had some weird popping/crunching sounds coming from my shoulder during the warmups on CGBP, but it isn't hurting, yet. Amazing how slight increases in weight on the bench drastically reduce bar speed. 7 rep rack pulls suck. By rep 5 my energy is sapped. Not liking all this lower body volume at all. Personal preference, but I'd prefer to find minimum effective dose on lower lifts, and maximum effective dose on upper lifts.

[Aaron Montgomery]

Ummm, why can I edit a post in E&P, but I don't have permission to edit a post in my training log?!?!

[Chad Mynhier]

Ummm, why can I edit a post in E&P, but I don't have permission to edit a post in my training log?!?!

I noticed this, too. See this post.

[Mr. Bingley]

you're not allowed to make mistakes here; in E&P it's expected

[Aaron Montgomery]

I noticed this, too. See this post.

HA! Never noticed the existence of this sub-forum. Figured if I behaved like a good non-troll I'd probably never get into trouble.

you're not allowed to make mistakes here; in E&P it's expected

It seems like having an edit feature in E&P would result in extra trolling. I just had a habit of making a post in my own training log, and then going back and editing it for formatting and typo stuff. Maybe if I continue to behave I'll get my permission to edit back :P

[Mr. Bingley]

lol they'll be watching!

[Aaron Montgomery]

9/21/17

206.8lb

The Bridge: W4D2

- Pin Squat (4@7, 4@8, 4@9 x3 sets)(4-5 min rest):
135x4
185x4
225x4@5?
250x4@6.5?
265x4@8
280x4@9
280x4@9
275x4@9
- OHP (5@6, 5@7, 5@8 x4 sets)(3 min rest)
85x5@6?
95x5@7.5?
100x5@8
102.5x5@8
105x5@8.5
100x4@9 (energy zapped)
- P. Rows (8@6, 8@7, 8@8 x4 sets)(3-4 min rest)
135x8
150x8@tired
160x8@meh
160x8@?
160x8@?
160x8@?
160x8@8

Notes: Entire back was uber sore this morning when I woke up. Odd. Pin squats felt solid, much better than last week. OHP sucks, as always. Didn't have any energy for the P. Rows, so I just stuck with 160lb. Looking forward to ending week 4 of the Bridge. Sick of all this volume which makes the sessions drag on.

[Euby]

Aaron, if you're sure those last few squat ses were @9 then my understanding is that this will do you in at that volume. I know Jordan says do sets across ideally but if your work capacity isn't quite up to handling this then I'd think dropping a little weight prepemtively is better than grinding out several sets at such a high intensity. What do you think?