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  • 2019/02 Week 3

    Some more getting up to speed.

    2019/02 Week 4 - The Bridge W1

    D1:
    Squat w/ belt Inclined CG Bench (BP was not available) Block pulls
    Weight 110 120 120
    Reps 5 5 5
    RPE 6,5 8,0 8,0
    Weight 70 75 77,5
    Reps 4 4 4
    RPE 7,0 8,0 9,5
    Weight 100 110 120
    Reps 7 7 7
    RPE 6,0 7,0 8,0
    D2:
    Press (overly optimistic) Paused squat Pendlay rows (better than expected)
    Weight 55 60 57,5
    Reps 5 4 5
    RPE 6,5 9,0 8,5
    Weight 100 105 110
    Reps 4 4 4
    RPE 7,0 8,0 9,0
    Weight 80 85 90 90
    Reps 8 8 8 8
    RPE 6,0 7,0 8,0 8,0
    D3:
    DL w/ belt Bench Press (bad 3rd set) 303 squat (these basterds)
    Weight 120 130 140
    Reps 5 5 5
    RPE 6,0 7,0 8,0
    Weight 80 85 93
    Reps 5 5 5
    RPE 6,5 7,0 9,0
    Weight 60 65 75
    Reps 8 8 8
    RPE 6,0 6,5 8,0
    Me gainzz

    Comment


    • 2019/03/05 - The Bridge W2D1

      Come to me, momentum!
      Squat w/ belt Inclined CG Bench (BP was not available) Block pulls
      Weight 100 110 115 117,5 120
      Reps 5 5 5 5 5
      RPE 6,0 7,0 7,5 8,0 8,5
      Weight 70 75 80 80
      Reps 4 4 4 4
      RPE 7,0 7,5 9,0 9,0
      Weight 100 110 120 130
      Reps 7 5 7 7
      RPE 6,0 fell off the block 7,0 8,0
      Me gainzz

      Comment


      • 2019/03/07 - The Bridge W2D2

        Not a good day
        Bench Press (decided to anticipate) Paused squat Pendlay rows
        Weight 80 85 87,5 87,5 85 85
        Reps 5 5 5 5 5 5
        RPE 6,5 7,5 8,0 8,5 8,0 7,5
        Weight 95 100 105 100
        Reps 4 4 4 4
        RPE 7,0 8,0 9,0 8,0
        Weight 60 80 90 90 90
        Reps 8 8 8 8 8
        RPE 5,5 7,0 8,0 8,5 8,5
        Me gainzz

        Comment


        • 2019/03/08 - The Bridge W2D3

          Also subpar. Press was awful.
          DL w/ belt Press 303 squat
          Weight 120 130 135 140 140
          Reps 5 5 5 5 5
          RPE 6,0 7,0 7,5 8,0 8,5
          Weight 50 60 50 55 55 50
          Reps 5 3 5 5 4 5
          RPE 6,5 9,0 6,0 8,0 9,0 7,0
          Weight 60 65 70 75
          Reps 8 8 5 5
          RPE 6,0 7,0 7,5 8,5
          Last edited by t_angeiras; 03-10-2019, 07:56 PM.
          Me gainzz

          Comment


          • 2019/03/10 - The Bridge W3D1

            BW 89kg
            Squat w/ belt CG Bench Block pulls
            Weight 100 110 120 120 115
            Reps 5 5 5 5 5
            RPE 6,5 7,0 8,5 8,5 8,0
            Weight 80 85 90 90
            Reps 4 4 4 4
            RPE 7,0 8,0 9,0 8,5
            Weight 100 120 130 120
            Reps 7 7 7 7
            RPE 6,5 8,0 9,0 8,5
            Me gainzz

            Comment


            • 2019/03/12 - The Bridge W3D2

              After some shitty days, in a day that I was not feeling particularly unshitty, a good session. The wonders of adaptation...
              Press (still a bit shitty) Paused squat Pendlay rows
              Weight 50 52,5 55 55 55 52,5
              Reps 5 5 5 5 5 5
              RPE 6,0 7,0 8,0 8,0 9,0 8,5
              Weight 95 102,5 110 112,5
              Reps 4 4 4 4
              RPE 7,0 8,0 8,5 9,0
              Weight 80 90 95 97,5 97,5
              Reps 8 8 8 8 8
              RPE 6,0 6,5 7,5 8,0 8,0
              Me gainzz

              Comment


              • 2019/03/14 - The Bridge W3D3

                Reasonable. Had to sub the BP for inclined.
                DL w/ belt Inclined BP 303 squat
                Weight 120 130 140 140 145
                Reps 5 5 5 5 5
                RPE 6,0 7,0 8,0 8,0 8,0
                Weight 70 80 80 83 83 80
                Reps 5 5 5 5 5 5
                RPE 6,0 7,5 7,5 8,5 9,0 9,0
                Weight 60 70 75 80
                Reps 8 8 8 8
                RPE 6,5 8,0 8,5 9,0
                Me gainzz

                Comment


                • 2019/03/18 - The Bridge W4D1

                  BW 89kg

                  Very good day, actually. Strength coming back, adaptation and creatine working. Also, it's been some years since I was this conditioned, hopefully this will help in the medium future, let's see if I'm able to put the GPP days back again.
                  Squat w/ belt Bench Press (Did today to alleviate Friday) Block pulls
                  Weight 100 115 130 130 130 125
                  Reps 5 5 5 5 5 5
                  RPE 6,0 7,0 8,0 8,0 8,5 8,0
                  Weight 70 80 85 88 88 90 93
                  Reps 5 5 5 5 5 5 4
                  RPE 6,0 7,0 7,5 8,0 7,5 8,0 8,0
                  Weight 120 130 140 140
                  Reps 7 7 7 7
                  RPE 7,0 8,0 8,5 9,0
                  Me gainzz

                  Comment


                  • 2019/03/20 - The Bridge W4D2
                    Press (Improving slowly - mostly form, I think) Paused squat (tired) Pendlay rows (sore low back)
                    Weight 50 55 55 57,5 57,5 55
                    Reps 5 5 5 5 5 5
                    RPE 6,0 8,0 7,0 8,0 8,5 8,0
                    Weight 90 95 105 110 110
                    Reps 4 4 4 4 4
                    RPE 7,0 7,5 8,5 9,0 9,0
                    Weight 80 90 95 100 100 90
                    Reps 5 5 5 5 5 5
                    RPE 5,5 7,0 7,5 8,0 9,0 7,5
                    Me gainzz

                    Comment


                    • 2019/03/22 - The Bridge W4D3

                      Was in a real hurry. Also had some low back pain (did not impair the DL much, though), and had to sub the CGBP for Inclined BP. Overall, it was OK.
                      DL w/ belt Inclined BP 303 squat
                      Weight 120 130 140 140 130
                      Reps 5 5 5 5 5
                      RPE 6,0 7,0 8,0 8,5 7,5
                      Weight 80 85 85 85 85
                      Reps 4 3 4 4 4
                      RPE 7,0 8,0 9,0 8,5 9,0
                      Weight 40 70 75 78
                      Reps 8 8 8 8
                      RPE 5,0 7,0 7,5 8,5
                      Me gainzz

                      Comment


                      • 2019/03/25 - The Bridge W5D1

                        BW 90kg

                        Squat was not great, still some low back pain. Bench was very good, actually and I hate this DL.
                        Squat w/ belt Bench Press (Did today to alleviate Friday) Paused DL
                        Weight 100 120 130 130 132,5
                        Reps 4 4 4 4 4
                        RPE 6,0 7,0 8,0 7,5 8,0
                        Weight 80 90 95 97,5 95 95 92,5
                        Reps 4 4 4 4 4 4 4
                        RPE 6,0 7,0 8,0 8,5 8,5 8,5 7,5
                        Weight 120 130 135 140
                        Reps 4 4 4 4
                        RPE 7,0 8,0 8,5 9,5
                        Me gainzz

                        Comment


                        • 2019/03/27 - The Bridge W5D2

                          Good day. And low back / hip only bothered me on the sets @9 for squat. Improving, I think.
                          Press HBBS (Unable to do pin squats with the rack they have. Considering if beltless, paused or front squat are better for D3) Pendlay rows
                          Weight 50 55 57,5 60 60 60 60
                          Reps 4 4 4 4 4 4 4
                          RPE 6,0 7,0 7,5 8,5 8,0 8,0 8,0
                          Weight 100 110 115 117,5
                          Reps 4 4 4 4
                          RPE 7,0 8,0 8,5 9,0
                          Weight 90 95 100 100 100 105
                          Reps 6 6 6 6 6 6
                          RPE 6,0 7,0 8,0 8,0 7,5 8,5
                          Me gainzz

                          Comment


                          • 2019/03/29 - The Bridge W5D3

                            OK. Low back bothering minorly in the DL. To prevent aggravating it again, did front squats, which were ok also. And it's been hard to be able to use the only bench in the gym...
                            DL w/ belt Inclined BP Front squat
                            Weight 120 130 143 148 148
                            Reps 4 4 4 4 4
                            RPE 6,0 6,5 7,5 8,0 8,5
                            Weight 80 83 85 85
                            Reps 4 4 4 4
                            RPE 7,0 8,0 8,5 9,0
                            Weight 70 80 85 85
                            Reps 6 6 6 6
                            RPE 7,0 8,0 9,0 9,5
                            Last edited by t_angeiras; 03-29-2019, 10:38 PM.
                            Me gainzz

                            Comment


                            • 2019/04/01 - The Bridge W6D1

                              BW 91kg

                              Squat OK, less back pain. Bench and DL good!
                              Squat w/ belt Bench Press (Did today to alleviate Friday) Paused DL
                              Weight 150 130 132,5 132,5
                              Reps 1 4 4 4
                              RPE 8,5 7,5 8,0 8,0
                              Weight 115 95 95 95 90
                              Reps 1 4 4 4 7
                              RPE 8,5 8,0 8,0 8,5 8,0
                              Weight 120 130 140 140
                              Reps 4 4 4 4
                              RPE 6,5 7,5 9,0 9,0
                              *I forgot the last set for the BP. Asked some dude to do one last set. Maybe RPE was overestimated for the prior backoffs...
                              Me gainzz

                              Comment


                              • 2019/04/03 - The Bridge W6D2

                                Good day again.
                                Press (good single) Paused HBBS (too conservative in last sets, should have increased load) Pendlay rows
                                Weight 67,5 60 60 60 60
                                Reps 1 4 4 4 4
                                RPE 8,0 8,0 8,5 8,0 8,0
                                Weight 100 105 110 112,5 112,5
                                Reps 3 3 3 3 3
                                RPE 7,5 8,0 8,5 8,5 8,5
                                Weight 80 100 105 105 107,5 107,5
                                Reps 6 6 6 6 6 6
                                RPE 6,0 7,0 8,0 7,5 8,0 8,0
                                Me gainzz

                                Comment

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