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- UnPractical's Bridge 1.0 Log -

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  • - UnPractical's Bridge 1.0 Log -

    Just ran out on the SSLP and now starting The Bridge 1.0

    Basic Info:

    Male
    Age: 27
    Height: 5'11"
    Weight: 260 lbs
    35% body fat as measured by laser eyeball

    Latest lifts:

    Squat: 245x5x3 (Did 250lbs for 5 last session, but failed after one rep on set 2)
    Press: 140x1,125x4x8
    Bench: 170x1, 140x5x5
    Rows: 140x5x3
    Deadlift: 245x5x1

    Training History:

    I started training seriously for the first time in May of 2018. I started with StrongLifts 5x5 and weighed 250 at the time. I switched to 3x5 per Starting Strength at the beginning of August and was up to 265lbs. My son was born on August 19th, 4 weeks early, so we spent a week in the NICU with him and all-in-all I went 3 weeks without training. I started up again the second week in September. I foolishly didn't deload, so I wasted a week at RPE 11 without being able to add weight to the bar. Around then is when I was introduced to BBM and also started a calorie deficit since I have a 50 inch waist (not good). I'm a little disappointed in my ending numbers (above), but there's no point in continuing the LP if it's not working.

    Training Goals (Long Term):
    -Decrease total body weight to under 215 lbs
    -Decrease waist measurement to under 40"
    -Improve body composition to ~20% body fat
    -Look jacked
    -Continue increasing weight on the main lifts
    -Improve my GPP so that I can run a 10k in May 2019 without dying

    Starting session 1 tonight. Will update soon.

  • #2
    10/11/18

    Squats
    215x5@6
    220x5@7
    230x5@8

    Close-Grip Bench
    140x4@7
    145x4@8
    150x4@9

    Rack Pulls (Mid-Shin)
    185x7@6
    195x7@7
    205x7@8.5

    I practiced judging RPE in the last 3 or 4 weeks of my LP, but I know I'm far from judging it perfectly. I'm pretty good at judging 9's and 10's since that's the intensity I've been used to, but 6 through 8 all kinda feel the same. I used the RPE chart to calculate the starting weights and decided to trust the calculations until I'm better at judging the difference between an RPE 6 and RPE 7.

    Squats felt great. Familiar "fahves" at lower intensity. Close-Grip Bench felt good, too, since I've practiced those before. First set of 7 on low rack pulls was killer. It's not that it was too heavy, it's just that my body couldn't compute what 7 reps with a weird new ROM was supposed to feel like. Sets 2 and 3 felt good, though.

    All-in-all, I really enjoyed the first session. I intentionally kept my rest periods to around 3 minutes in order to go faster, which kept my session length down to about 60 minutes. Very refreshing after grinding out every set for the past few weeks!

    Comment


    • #3
      Did rack pulls feel lighter than a standard deadlift because you dont pull from the ground? I start the bridge Monday, not sure what my numbers will be for rack pulls

      Comment


      • UnPractical
        UnPractical commented
        Editing a comment
        I set the weight using the RPE table based on my last deadlift session, then subtracted 5 to 10 pounds since it was a brand new movement and rep range. I felt trashed after my last session on LP and wanted to err on having a lighter session in order to have a little bit more recovery as well as a confidence boost. If you're feeling good, you'll probably be fine just calculating based on your latest deadlift as a starting place. The good thing about RPE is that you can make adjustments on your second set if the first one feels way off target.

    • #4
      Oct 13, 2018

      Squats - 2ct Pause
      225x4@7
      235x4@9
      235x4@9

      Press
      95x5@6
      115x5@8
      115x5@7
      115x5@7.5

      Rows
      115x8@8
      115x8@8
      115x8@7
      120x8@8

      I suck at judging RPE. But it's better to do it wrong than not at all, right?

      I overshot the second set on paused squats (should have been 7,8,9 instead of 7,9,9) but overall not too bad. No clue what happened on the press and rows. Maybe it felt easier because I was getting more warmed up?

      Comment


      • #5
        Oct 14, 2018

        GPP
        25 Minutes on inclined treadmill. RPE 6 (I think)
        Rows, 7 min AMRAP (95lbs): 50 total reps
        Iso Planks, max work in 7 min: 2:30 total work

        Comment

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