Good Lifts, Bad Lifts

[t_angeiras]

2018/07/16 - The Bridge 2r W4D1

BW 91kg
Duration 1h50

Squat belt - 140*[email protected], 144*[email protected], 148*[email protected], 150*[email protected], 146*[email protected], 144*[email protected]
Close grip bench - 104*[email protected], 110*[email protected], 114*[email protected], 110*[email protected]
Paused DL - 100*[email protected], 108*[email protected], 114*[email protected], 112*[email protected]

+ Workouts are being really challenging. Managed a fix for the belt, saved today's squats but won't last long.

+ OK, despite form getting bad sometimes. Had to skip last set.

+ Always get to this fatigued... Not sure if the strategy is being very good.

[t_angeiras]

2018/07/18 - The Bridge 2r W4D2

Duration 1h35

Paused squat - 110*[email protected], 118*[email protected], 124*[email protected], 124*[email protected], 120*[email protected]
Press - 60*[email protected], 66*[email protected], 70*[email protected], 70*[email protected], 66*[email protected], 66*[email protected] (beltless)
Rows - 84*[email protected], 88*[email protected], 92*[email protected], 92*[email protected], 92*[email protected], 88*[email protected] (straps)

+ I thought it was a good session. But the I saw that week 2 weights were more than today... Disappointing. I think squats were too deep, today. First time with this issue.

+ Impressive how hard presses get from the 4th to 5th rep.

+ Rows were good. Just less fatigued today than on the past days 2, I think.

[t_angeiras]

2018/07/19 - The Bridge 2r W4GPP1

7 min alternated pull-ups/chin-ups - 8+8+7+7+6+6+6+5+5+5 = 63 reps
7 min alternated tuck hold/planks - 5 of each
29 min riding ma bahke - 9.3km

+ Finally another PR. 5 reps.

+ Bike ride was not clear today. 0.1km/h PR though.

[t_angeiras]

2018/07/20 - The Bridge 2r W4D3

Duration 1h50

Deadlift - 138*[email protected], 146*[email protected], 152*[email protected], 152*[email protected], 152*[email protected] (beltless)
Bench - 100*[email protected], 108*[email protected], 114*[email protected], 114*[email protected], 114*[email protected], 112*[email protected], 108*[email protected] (beltless)
Front Squat - 72*[email protected], 78*[email protected], 82*[email protected], 82*[email protected] (straps)

+ Good friday, at last. Form is still not perfect, but I think is much better. Lower back was feeling better prior to session, and was not so tired during (I was not feeling that well, on the other hand - something in the hips). Forgot how to count on last set.

+ Last sets were challenging (bad), after some overshooting. 114 felt much better than last week, though.

+ Novice gains! Want to to these with proper lenght sets from next week on. Straps help a lot (thanks, Mike T!)

[t_angeiras]

2018/07/23 - The Bridge 2r W5D1

BW 91kg
Duration 2h00

Squat belt - 140*[email protected], 148*[email protected], 152*[email protected], 148*[email protected], 144*[email protected], 144*[email protected]
Paused bench - 104*[email protected], 108*[email protected], 112*[email protected], 112*[email protected]
Block pull - 148*[email protected], 152*[email protected], 154*[email protected], 150*[email protected]

+ Fuck. Start of the week, well rested, feeling good, excited for the 2nd block of the program... And then the fucking fix I had made in my belt goes to space in the first working set! With this, excessive fatigue and some weird discomfort in my right hip joint. Fuck. Only good thing was the first set at 148, that felt good even with the belt tearing apart. Did one extra set to make up for the lost reps.

+ Spotter was getting in the way in some sets, got to the last without a good feel of the day's E1RM. I think it was OK.

+ Will do conventional for the blocks, since ROM is shorter. Feels better than previously, which was a long time ago. Some slight back rounding in last rep of last 2 sets.

[t_angeiras]

Context for the belt saga. This is the belt (with a different buckle):



It is made of some kind of foam, with a hard cardboard to add rigidity. It is very rigid in the vertical axis and felt really solid at first. Then, after some months, this:


I tried artificially reducing the belt to use the next holes, but no sucess. So, hard way out:


... which failed today. I managed a quick fix with a cotton cord I had, and let's try the next attempt next week:

[t_angeiras]

2018/07/24 - The Bridge 2r W5D2+GPP

Duration 1h30+GPP

Pin squat - 116*[email protected], 120*[email protected], 122*[email protected], 118*[email protected]
Press - 66*[email protected], 68*[email protected], 70*[email protected], 70*[email protected], 70*[email protected], 70*[email protected], 66*[email protected]
Rows - 84*[email protected], 90*[email protected], 94*[email protected], 94*[email protected], 90*[email protected], 90*[email protected]

7 min lat pulldowns (80kgish) - 8+7+6+6+6+5+5=43
7 min alternated tuck hold/planks - 4 of each
15 min at stationary bike

+ It seems I've lost the hang of pin squats. Tired, but almost got the goal.

+ Not sure what to think of the press today. It felt inconsistent. And fuck, 7 sets!

+ Really tired at the end. Maybe I overshot. Had to cut 2 of the sets short.

+ Gpp was to avoid not training. Lat pulldowns to spare elbows. And bike was time capped.

[t_angeiras]

2018/07/26 - The Bridge 2r W5D3

Duration 1h35

Deadlift - 140*[email protected], 150*[email protected], 156*[email protected], 160*[email protected], 160*[email protected] (beltless)
Bench - 100*[email protected], 110*[email protected], 116*[email protected], 118*[email protected], 116*[email protected], 116*[email protected], 110*[email protected] (beltless)
Front Squat - 80*[email protected], 86*[email protected], 90*[email protected], 90*[email protected]

+ Felt like a solid DL session. Weights were not that bigger than in the last run, but reading the log, I was really frustrated with form. So comparison seems OK.

+ Bench was OK, but with 4kg less than planned.

+ I got wrong the reps for first set. For the rest, 2 kg less than planned, but also OK.

[t_angeiras]

2018/07/30 - The Bridge 2r W6D1

BW 91kg
Duration 1h40

Squat belt - 170*[email protected], 174*[email protected], 152*[email protected], 144*[email protected], 144*[email protected]
Bench 3ct - 110*[email protected], 114*[email protected], 118*[email protected], 114*[email protected], 110*[email protected]
Block pull - 148*[email protected], 152*[email protected], 154*[email protected], 150*[email protected] (straps)

+ Not a good day. 170 moved better than expected, I thought, and then I went for a true, which was shit. Backoff sets followed.

+ Dunno.

+ Worst than last week. Similar weights, much worst form.

[t_angeiras]

2018/08/01 - The Bridge 2r W6D2

Duration 1h35

Pin squat - 116*[email protected], 120*[email protected], 124*[email protected], 126*[email protected], 126*[email protected]
Press - 78*[email protected], 70*[email protected], 70*[email protected], 68*[email protected], 68*[email protected]
Rows - 90*[email protected], 96*[email protected], 100*[email protected], 100*[email protected], 100*[email protected], 98*[email protected]

+ Misplanned the weights - thought it was 4 reps... It was corrected in 3rd set, in the end I think squats were fine. Lost tightness on some reps, though - very unrecommended.

+ Got a bit careless for presses. single could be heavier a bit. Maybe a PR next week.

+ Not much about the rows also.

[t_angeiras]

2018/08/03 - The Bridge 2r W6D3

Duration 1h50

Deadlift - 186*[email protected], 160*[email protected], 160*[email protected], 160*[email protected] (beltless)
Bench - 130*[email protected], 116*[email protected], 116*[email protected], 114*[email protected], 112*[email protected] (beltless)
Front Squat - 80*[email protected], 88*[email protected], 92*[email protected], 92*[email protected], 88*[email protected], 80*[email protected]

+ Felt that the DL was good today. Long time since I lifted this weight, and back was better than last time (specially lower). Even though it is still the back curving that is holding me back, the weights moved fine, maybe could have gone a bit heavier based on bar speed. This was also present in the following sets also - last rep always had form breakdown, but moved OK.

+ Bech was OK, single was better than expected, backoff sets a bit less.

+ Front squats were no fun today.

[t_angeiras]

2018/08/06 - The Bridge 2r W7D1

BW 91kg
Duration 1h45

Squat belt - 176*[email protected], 150*[email protected], 150*[email protected], 140*[email protected], 140*[email protected]
Bench 3ct - 110*[email protected], 116*[email protected], 120*[email protected], 118*[email protected], 116*[email protected]
Block pull - 164*[email protected], 170*[email protected], 174*[email protected], 160*[email protected]

+ 2 issues with the squat today, weights should have been higher. 1, my hip started bothering me... Not sure if it has to do with stance. Tried a bit narrowed today, but nevertheless. 2, someting was off with form until last sets. I think my torso was too vertical, and this impaired the singles a lot.

+ OK, actually. Better than expected.

+ Back did not hold that good, but I think it was OK overall.

[t_angeiras]

2018/08/08 - The Bridge 2r W7D2

Duration 1h50

Pin squat - 120*[email protected], 126*[email protected], 130*[email protected], 130*[email protected], 130*[email protected]
Press - 82*[email protected], 74*[email protected], 74*[email protected], 74*[email protected], 70*[email protected]
Rows - 90*[email protected], 96*[email protected], 100*[email protected], 104*[email protected], 104*[email protected], 100*[email protected]
Arms gainzzz - 7 min alternating tri pulldowns with db curls

+ Good session! Not sure if I was conservative in the planning, but all was good. I feel like these pin squats were the best form I ever did for squats. Plus, hips bothered close to zero, and I think I have found a new (slightly narrower) stance.

+ I thought I was matching a PR, but 2kg shy... Next week will do. Backoff sets moved well.

+ Good rows.

+ Decided to give a pump for the arms, to look like I lift. Didn't track sets and reps in the end. Maybe weight was too heavy for the curlz.

[t_angeiras]

2018/08/09 - The Bridge 2r W7GPP1

7 min alternated pull-ups/chin-ups - 8+8+6+6+6+6+5+5+5+5 = 60 reps
7 min alternated tuck hold/planks - 5 of each
31 min riding ma bahke - 10.4km

+ Some time since I did these in a dedicated day and thoroughly.

[t_angeiras]

2018/08/10 - The Bridge 2r W7D3

Duration 2h

Deadlift - [email protected], 170*[email protected],170*[email protected], 170*[email protected], 160*[email protected] (beltless)
Bench - 136*[email protected], 120*[email protected], 124*[email protected], 120*[email protected], 116*[email protected] (beltless)
Front Squat - 82*[email protected], 88*[email protected], 92*[email protected], 92*[email protected], 88*[email protected], 88*[email protected]

+ Good. A good while since I pulled this weight. Some back rounding in some last reps, but overall OK.

+ Matched the PR. Let's see next week!

+ I don't have words to express how proud I am for not skipping this last set.