Good Lifts, Bad Lifts

[t_angeiras]

2018/06/01 - The Bridge W4D3

Duration 1h45

Deadlift - 140*[email protected], 150*[email protected], 154*[email protected], 158*[email protected], 158*[email protected] (beltless)
Bench - 100*[email protected], 104*[email protected], 108*[email protected], 110*[email protected], 110*[email protected], 106*[email protected], 106*[email protected] (beltless)
303 Squat - 70*[email protected], 74*[email protected], 78*[email protected], 80*[email protected]

+ Very good workout, overall! I was surprised. Lower back was sore from the beginning, and I was not able to film to check form, but it felt OK. Not having GPP the day before might have helped, as well as today not being a work day. Also not a deficit DL, for a change, and bumper plates, so I spent less energy on the way down. Too bad the knurling ate my chins.

+ I think I had a better arch for the BP today. Numbers were good, comparing with the past weeks, and better than expected.

+ Still having novice gainZzZ for this devil. Sadly/gladly, last session with it, for now.

- Really high stress week. High stress at work, high stress in life (except for today) and high stress in training (probably the most I ever had, by a large amount), and having to use 2 different gyms from my usual. Overall, I think results were good.

- Yesterday was really messy and I was wrecked, had to skip GPP - will be taken care of tomorrow.

[t_angeiras]

2018/06/02 - The Bridge W4GPP

7 min alternated pull-ups/chin-ups - 7+6+6+5+5+5+4+4+3+3 = 48 reps
7 min alternated tuck hold/planks - 5 of each
25 min fooling around

+ Even after this week, 1 more rep. Adaptation exists!

+ Had to improvise. Light jumping rope, light running on the beach, some carrying around a truck tyre.

- Very happy with this week, and less dead than expected. Can't wait for part 2!

[t_angeiras]

2018/06/04 - The Bridge W5D1

BW 91kg
Duration 1h45

Squat belt - 136*[email protected], 142*[email protected], 148*[email protected], 148*[email protected], 146*[email protected]
Bench 3ct - 100*[email protected], 106*[email protected], 110*[email protected], 108*[email protected]
DL 2ct - 130*[email protected], 140*[email protected], 144*[email protected], 140*[email protected]

+ My bloody cheap belt failed on the 2nd to last rep. One more problem to solve, really sad =/. Otherwise, I think I was applying the form corrections from past sessions reasonably well.

+ This bench was better than expected, despite having no history to compare to. Numbers close to Comp Bench.

+ I'll reduce load next time. These are really taxing in keeping back tight. I think I'll have more gains if I use lower weights and do the proper pause, with proper form.

[t_angeiras]

2018/06/06 - The Bridge W5D2

Duration 1h30

Pin squat - 110*[email protected], 116*[email protected], 118*[email protected], 116*[email protected]
Press - 60*[email protected], 64*[email protected], 66*[email protected], 68*[email protected], 68*[email protected], 66*[email protected], 66*[email protected]
Rows - 70*[email protected], 78*[email protected], 84*[email protected], 84*[email protected], 84*[email protected], 80*[email protected]

+ First time doing these, had to improvise a support to the bar. It was harder than I anticipated, but I think form was OK.

+ I think these were good. Much better than last week, when I was destroyed. But I expected a bit more weight.

+ Form improvement confirmed. Even better than last week, no straps, form checked with video. Lats locked help a lot.

- Used a timer for rest periods. Improved discipline and session duration, I think. TBC Friday.

[t_angeiras]

2018/06/07 - The Bridge W5GPP1

7 min alternated pull-ups/chin-ups - 7+4*6+5+4+4+4+5 = 53 reps
7 min alternated tuck hold/planks - 5 of each

+ Good numbers! And below rain (maybe this helped, haha)! Ab work was also good, duration of each rep was greater. Pity I had to postpone LISS.

[t_angeiras]

2018/06/08 - The Bridge W5D3

Duration 1h40 + 30min LISS

Deadlift - 150*[email protected], 156*[email protected], 156*[email protected], 150*[email protected], 150*[email protected] (beltless)
Bench - 100*[email protected], 106*[email protected], 110*[email protected], 112*[email protected], 112*[email protected], 110*[email protected], 110*[email protected] (beltless)
Beltless Squat - 100*[email protected], 110*[email protected], 116*[email protected], 120*[email protected]
30 min at stationary bike

+ What. The. Fuck. What a shitty session. Frustrated AF. Weight didn't feel that heavy, but form was awful, enormous back curve. I didn't increased weight as planned, and then I reduced, but no way. And for the last session and beginning of bench, lower back was destroyed. Tried using the belt also, and it was bad. All bad.

+ Bench was also much worse than expected. I think form didn't help also, somewhy. Only last set moved as I expected.

+ I started the squat with expectations so low that it ended up exceeding it. Nevertheless, really bad day.

[t_angeiras]

2018/06/09 - The Bridge W5GPP2

7 min alternated pull-ups/chin-ups - 7+3*6+3*5+2*4 = 48 reps
7 min alternated tuck hold/planks - 5 of each

+ Still bit frustrated, bit tired, bit sore.

[t_angeiras]

2018/06/11 - The Bridge W6D1

BW 92kg
Duration 1h40

Squat belt - 168*[email protected], 150*[email protected], 150*[email protected], 146*[email protected]
Bench 3ct - 106*[email protected], 110*[email protected], 114*[email protected], 114*[email protected], 110*[email protected]
DL 2ct - 130*[email protected], 130*[email protected], 130*[email protected], 140*[email protected] (straps)

+ First set of 5 was not very good. Fighting to reach depth. The single was OK, I think.

+ Got 1st set wrong, 1 extra rep.

+ Better pause and form than last week. Still not good. Don't know how to rate RPE for these, due to form breakdown.

[t_angeiras]

2018/06/12 - The Bridge W6GPP1

7 min alternated pull-ups/chin-ups - 8 + 7+2x6 + 4x5+4 = 51 reps
7 min alternated tuck hold/planks - 4 of each
31 min riding ma bahke - 10.1km

+ Hit came back. Felt the heat.

+ Back to the saddle. Started logging, at last. Valentine's day in Brazil, and I went back to her S2.

+ Did it today to clear Sat.

[t_angeiras]

2018/06/13 - The Bridge W6D2

Duration 1h35

Pin squat - 120*[email protected], 122*[email protected], 126*[email protected], 126*[email protected], 124*[email protected]
Press - 80*[email protected], 72*[email protected], 72*[email protected], 68*[email protected], 68*[email protected]
Rows - 84*[email protected], 88*[email protected], 90*[email protected], 94*[email protected], 92*[email protected], 92*[email protected]

+ Arrived feeling bad, shoulder bothering me, sleepy, sore... But it was a great day in the end! Unexpected. It's been a while since I had these expectation upsets. I'm going to try being more agressive with loads from now on, based on this post from Austin and some of his recent Instagram stories. Maybe I'm overestimating RPEs. Maybe not. Let's see. Anyway, 4 to 6 kg up from the planned weights, and it felt OK. Not sure how the E1RM for this should compare to Comp Belted Squat.

+ First PR of the program! Single should have been, 74, it flew, then went for 80. However, the sets of 4 felt much harder than they should. Maybe my intraset fatigue for this one is too big? Not sure how to address this. No noticeable form deviation from the single.

+ These were OK. Same evolution from last week, 6 felt much better than 8, 4 kg more than anticipated, in the end. Happy with today. Motivation coming back.

[t_angeiras]

2018/06/14 - The Bridge W6GPP2

7 min alternated pull-ups/chin-ups - 8 + 2*7+2*6 + 4*5 = 54 reps
7 min alternated tuck hold/planks - 5 of each
6*20s/2min riding ma bahke - 3.5km, 45kph max

+ Today it was cold, PR, haha.

+ HIIT at the bike was a new and challenging experience. Made a nice graph in Strava also.

[t_angeiras]

2018/06/15 - The Bridge W6D3

Duration 1h45

Deadlift - 180*[email protected], 164*[email protected], 160*[email protected], 150*[email protected] (beltless)
Bench - 126*[email protected], 116*[email protected], 114*[email protected], 114*[email protected], 114*[email protected] (beltless)
Beltless Squat - 112*[email protected], 116*[email protected], 122*[email protected], 122*[email protected], 118*[email protected], 118*[email protected]

+ Better than last week. But back (curved) is still worse than normal. Not sure what to do also. Single moved well, but form made me be conservative.

+ This one was OK. 3rd set was a course accident.

+ Squat was good. Liked weights and form regularity. Need to translate it better to comp squat.

[t_angeiras]

2018/06/18 - The Bridge W7D1

BW 91kg
Duration 1h35

Squat belt - 170*[email protected], 154*[email protected], 154*[email protected], 150*[email protected], 150*[email protected]
Bench 3ct - 112*[email protected], 114*[email protected], 116*[email protected], 116*[email protected], 114*[email protected]
DL 2ct - 130*[email protected], 140*[email protected], 144*[email protected], 134*[email protected]

+ Good, today. Form was better and weights were OK.

+ No pin bench. Did this instead.

+ Forcing myself to work in form. DL loads will be much lower for a while.

[t_angeiras]

2018/06/19 - The Bridge W7D2

Duration 1h25

Pin squat - 124*[email protected], 128*[email protected], 130*[email protected], 126*[email protected], 124*[email protected]
Press - 80*[email protected], 74*[email protected], 72*[email protected], 70*[email protected], 68*[email protected]
Rows - 80*[email protected], 86*[email protected], 92*[email protected], 94*[email protected], 94*[email protected], 94*[email protected]

+ Legs and lower back were a bit sore from yesterday. This week and the next it'll have to be a Mon-Tue-Thu scheme, sadly. Hopefully I'll have adapted. Despite this, weights were OK and I eventually got a bit greedy. 3rd rep of 3rd set maybe wouldn't go up.

+ Definitely got greedy in this one. I coundn't get myself to do less in the single than last week's PR. This definitely affected the following sets, for which I should also have used less weight.

+ Now these ones were better than expected. Maybe my form improvement tentatives in both rows and pulls are improving back strength already? TBC. Overall, satisfying session, including duration.

[t_angeiras]

2018/06/20 - The Bridge W7GPP1

7 min alternated pull-ups/chin-ups - 3*8 + 2*6 + 2*5 + 4 + 5 = 55 reps
7 min alternated tuck hold/planks - 5 of each

+ It's cold again and the flu is coming at me. Gotta outrun it. Because of this I skipped the LISS today (maybe tomorrow). Nevertheless, managed to squeeze one extra rep to make it a PR.