Luis's Training Log

[LuisAntunes]

1/8
The Bridge W1D1
weight: 97.4kg

Squat -- 134kg x5 @6, 140kgx5 @7, 144kgx5 @8
Bench -- 104kgx4 @6, 106kgx4 @7, 112kgx4 @8.5
Rack Pulls -- 130kgx7 @6, 134kgx7 @8, 130kgx7 @8.5

Its going to take a while for me to get decent at RPE. Pretty sure i went too heavy on both the Squat and the Rack pulls and too light on the bench.

[LuisAntunes]

1/10
The Bridge W1D2

2ct Paused Squat -- 120kgx4 @6, 126kgx4 @7, 132kgx4@8 -- these are slow cause they start from a dead stop so its hard to rate RPE properly.
Press -- 70kgx5 @6, 74kgx5 @8, 74kgx5@8
BB Rows -- 80kgx8 @6?, 84kgx8 @7.5, 88kgx8 @8, 88kgx8 @8.5

This "low stress" week has more volume than anything i have ever done. I dont know how i am gonna be able to handle the "high stress" ones.

[LuisAntunes]

1/11
The Bridge W1D3

Chin-ups AMRAP (7m) - 24 reps
Abz for 7m
20m incline treadmill

[LuisAntunes]

1/12
The Bridge W1D4

Deadlift -- 130kg x5 @easy, 136kgx5 @7?, 142kgx5 @8.5 -- Was easier than i thought it was gonna be considering i still felt tired from the other workouts.
1ct Paused Bench -- 100kg x5 @7?, 104kgx5 @8, 104kgx5 @8.5 -- Cant really rate paused stuff
3-0-3 Tempo Squat -- 90kg x8 @easy, 100kgx8 @6.5?, 106kg x8 @8 -- Low back was on fire after this, could barely walk

[LuisAntunes]

1/15
The Bridge W2D1

Squat -- 130kg x5 @6? 135kg x5 @6.5, 140kgx5 @8?, 140kgx5 @8.5?, 140kgx5 @9
Close grip bench -- 102.5kgx4 @7, 105kgx4 @8.5, 105kgx4 @8.5, 110kgx4 @9
Block pulls mid shin -- 120kgx7 @6, 130kgx7 @7.5, 130kgx7 @8.5, 120kgx7 @8

The weirdness/difference in the weight used compared to last week is due to the fact that i changed gyms. I am now 100% sure the bars in the old gym were NOT 20kg. Most were 15kgs and some 12.5kgs. The only weird thing is my bench doesnt seem to have suffered much. The bars that i used to press with were the same as the ones i used to bench. We will see wednesday if my press numbers were accurate.
My lower back is still not used to so much pulling volume.

[LuisAntunes]

1/17
The Bridge W2D2

2ct Paused Squat -- 120kgx4 @6, 125kgx4 @7.5, 127.5kgx4 @8, , 130kgx4 @8.5 -- Squats felt really strong compared to monday.
Press -- 62.5kgx5 @6?, 65kgx5 @7?,65kgx5 @7.5 , 70kgx5 @8, 67.5kgx5 @9, 65kgx5 @8 -- Felt terrible, had to rush these so rest times were super low.
BB Rows -- 80kgx8 @6?, 85kgx8 @7.5, 85kgx8 @8, 85kgx8 @8.5, 82.5kgx8 @8

Feeling tired overall.

[LuisAntunes]

1/18
The Bridge W2D3

Chin-ups AMRAP (7m) - 24 reps -- Same as last week, but i didnt go all out.
Abz for 7m
25m incline treadmill

[LuisAntunes]

1/19
The Bridge W2D4

Deadlift -- 120kgx5 @6?, 125kgx5 @7, 130kgx5 @ 7.5, 130kgx5 @8, 130kgx5 @9
Bench -- 90kgx5 @ez, 95kgx5 @7, 100kgx5 @8, 100kgx5 @8, 100kgx5 @8.5, 100kgx4 @9.5
3-0-3 Tempo Squat -- 90kgx8 @ez, 95kgx8 @6?, , 97.5kgx8 @7, 100kgx8 @7.5

For some weird reason i fell stronger than ever when squating, but the other lifts feel terrible. Next week i am gonna train in the old gym. If my deadlift keeps dropping i am probably gonna reduce the pulling volume.

[LuisAntunes]

1/22
The Bridge W3D1

Squat -- 132kg x5 @6.5, 136kg x5 @7, 140kgx5 @8, 140kgx5 @8, 140kgx5 @8.5 -- Felt easier than last week.
Bench -- 102.5kgx4 @7, 105kgx4 @8, 110kgx4 @9, 110kgx4 @9
Block pulls mid shin -- 126kgx7 @7, 130kgx7 @7.5, 130kgx7 @8 -- Was in a hurry, didnt have time for the last set.

[LuisAntunes]

1/24
The Bridge W3D2

2ct Paused Squat -- 120kgx4 @6?, 127kgx4 @7.5, 132.5kgx4 @8.5, 132.5kgx4 @9
Press -- 65kgx5 @6.5, 65kgx5 @7,67kgx5 @7.5 , 70kgx5 @8.5, 67kgx5 @8, 67kgx5 @8
BB Rows -- 82kgx8 @6, 85kgx8 @7.5, 85kgx8 @8, 85kgx8 @8.5, 85kgx8 @8