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)
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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.
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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.