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Hard to believe that it's been five weeks already...
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Second GPP day this week:
30 body-weight chins in 7 minutes; 48 ab-wheel roll-outs, kneeling, in seven minutes. And that's a wrap for week 5!Comment
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Starting week 6 of the Bridge.
Squat with belt: 335x1x1@8; 310x4x3@8. Four minutes rest. The RPEs felt about right, and are consistent with my estimated one-rep max (364) based on last week's squats. If I can keep this up I think I can beat my squat PR from the meet last March.
3-count paused bench: 185x3x1@7; [email protected]; 205x3x1@8; [email protected]; [email protected]. Four minutes rest. The last three sets were all supposed to be at RPE9. I underestimated the RPE so I kept adding weight. I think 215 would have been closer to the mark, maybe even a bit more.
2-count paused deadlift 1" off floor: 307.5x4x1@7; [email protected]; 345x4x1@8; [email protected]. Four minutes rest. I think I underestimated the RPE for these as well--the last two sets were supposed to be RPE9.Comment
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You're a machine...Comment
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Today was supposed to be a rest day but my wife and I have to drive into Albuquerque tomorrow--a two-hour trip each way. So I did tomorrow's session today.
Pin squats, no belt: 262.5x3x1@7; 275x3x1@8; 290x3x3@9. Four minutes rest.
Press with belt: 142.5x1x1@8; 132.5x4x4@8. Four minutes rest. The presses felt strong and the RPE seemed about right.
BB rows: 170x6x1@6; 180x6x1@7; 190x6x4@8. Four minutes rest.Comment
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GPP day:
28 body-weight chins in 7 minutes; 50 ab-wheel roll-outs, kneeling, 7 minutes. Airdyne at moderate pace: 30 minutes.Comment
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Getting close to the end of week 6 on the bridge--have to do some GPP tomorrow. Today, some heavy deads and benches.
Deadlift with belt: 435x1x1@8; 400x4x3@8. Four to five minutes rest. The single was the heaviest I've pulled since I tweaked my back in October. All today's pulls felt good.
One-count-paused bench: 235x1x1@8; 215x4x4@8. Four minutes rest.
Squats, no belt: 245x6x1@6; 255x6x1@7; 270x6x4@8. Four to five minutes rest.
I broke 1000 this week with my singles: 335/235/435--1005. Now just need another 85 pounds to hit the qualifying total for the nationals, which I hope I'll do at a meet in March or April. My weight has been hovering around 204 first thing in the morning before any food.
So far the Bridge has been great. My typical rest times between sets have been reduced by two or three minutes compared with what I used to do. In the past I probably would have rested for at least 6 or 7 minutes between sets of heavy benches and deads. But today I kept the rest time to not much more than four minutes. The deadlifts felt especially strong--I didn't feel wiped out at all after completing the sets. My work capacity has definitely improved. Thanks again to the Barbell Medicine crew for this thoughtful (and free!) program.Comment
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Second GPP day of the week to round out week 6 of the Bridge:
30 body-weight chins in 7 minutes; 55 ab-wheel roll-outs, kneeling, 7 minutes.
HIIT on airdyne: 5-min warm-up; 20-sec sprint with 100-sec rest x 6; 5-min cool-down. Total: 20 min 20 sec.Comment
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Mrs. Codger and I have been traveling for a few days so I'm posting two days worth of workouts. We spent Christmas in Tucson and returned home yesterday, after driving through near white-out conditions on I-40 for a few hours. At least we got home before dark. Found a great gym in Tucson: Tucson Strength. I went there on the day after Christmas and mostly had the place to myself. Six Elite FTS racks, four platforms; and even bowls of chalk! Very nice staff.
So, the first workout of week 7 of the Bridge was on Dec. 26th:
Squat with belt: 340x1x1@8; 320x3x4@8. Four to five minutes rest. The RPE's might have been closer to 8.5, maybe even 9. I was feeling kind of tired from the previous day's 6-hour drive down to Tucson. I might repeat this weight next week to see how it feels.
Pin bench: 200x3x1@7; 210x3x1@8; 220x3x1@9; 215x3x1@9. Four minutes rest.
2-count paused deadlift, no belt: 325x3x1@7; 340x3x1@8; 360x3x1@8; 365x3x1@8. Four minutes rest. The last two sets were supposed to be at RPE 9 but both sets felt more like RPE8.
Today's session:
Pin squats, no belt: 265x3x1@7; 280x3x1@8; 295x3x1@8; 300x3x2@9. Four to five minutes rest. The last three sets were all supposed to be RPE9 but 295 was definitely an 8, so I added 5 pounds for the last two sets and that felt about right.
Press with belt: 145x1x1@8; 137.5x3x4@8. Four minutes rest. Darn. Just noticed as I was writing this that the last four sets were all supposed to be at RPE 9. I probably should have been pressing 140 for these sets. Oh well.
BB rows: 175x6x1@6; 185x6x1@7; 195x6x4@8. Four minutes rest.
Last edited by codgerus maximus; 12-28-2018, 10:50 PM.Comment
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Spending that much time behind the wheel leaves me so tight in the hips that Squats are problematic the next day.
Sounds like a nice gym too.Comment
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It definitely left me feeling a bit tired.Spending that much time behind the wheel leaves me so tight in the hips that Squats are problematic the next day.
Wrapping up week 7 of the Bridge, except for tomorrow's GPP workout. Today:
Deadlift with belt: 440x1x1@8; 410x3x4@8. A bit over four minutes rest; mixed grip. These felt good. Happy to see the deadlift numbers starting to go up.
One-count paused bench: 237.5x1x1@8; 230x3x4@9. Four minutes rest. The first set might have been an 8.5--maybe two reps left in the tank.
Squat, no belt: 250x6x1@6; 260x6x1@7; 275x6x4@8.
Last edited by codgerus maximus; 12-29-2018, 11:45 PM.Comment
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GPP day: 30 body-weight chins in 7 minutes; 56 ab-wheel roll-outs (kneeling) in 7 minutes; 30 minutes steady-state on airdyne.Comment
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First workout of the new year! Starting the final week--week 8--of the Bridge.
Squats with belt: 340x1x1@8; 320x3x2@8. Three to four minutes rest. These were the same weights I tried last week when I was visiting Tucson. Today the RPEs felt right; last week they felt a bit heavy.
3-count-paused bench: 190x3x1@6; 210x3x1@8; 220x3x1@9. Four minutes rest. The RPEs felt about right. The first set was supposed to be RPE 7 but it felt very light, so I added 20 pounds for the second set.
2-count paused deadlift, one inch off floor, no belt: 335x3x1@7; 355x3x1@8; [email protected]. Four minutes rest. The last set was supposed to be at RPE 9--one rep left--but I think I probably could have done at least two more reps.Comment
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