Announcement

Collapse
No announcement yet.

Ed's Training Log - The Bridge

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Ed's Training Log - The Bridge

    I have been training since about end of January 2018 (just under a year) after being relatively sedentary with work for like 5 plus years. In college I dabbled with SSLP and would be committed for up to 3 months before doing something else, etc. I have been very dedicated since I have restarted and have not missed a work out this year.

    From January until July I ran SSLP - making the mistake of starting too low since I felt I was very sedentary - thus stretching it out more than I should have in hindsight. In August I began a variation of the 4 day Texas Method for about 8 weeks and then moved back to 3 day full body with a variation of the Bridge to kind of learn the new movement prior to starting the bridge - I saw better gains here than with the other programs so I am excited about actually starting The Bridge.

    I did begin The Bridge last week on Monday, December 31 so I will log several workouts at once here to catch up.

    My starting stats for The Bridge:

    Height: 5'8" or 5'9"

    Weight: 169.4

    Squat: 260

    Bench: 172

    Deadlift: 330

    Press: 115

    These are actual lifts I have hit and not e1rm's which tend to be higher since I am better at fahves than singles from SSLP. For example, my top squat 5 RM was 240/245 - giving an estimated max of around 275 - 285. During the bridge variation program I ran I did get exposed to some singles to get better at them, but I definitely need to improve singles and work on the psychological side of heavy squats in particular. I seem to psych myself out almost on heavy squat singles whereas with deadlift, for instance, it does not happen.

    Goals for 2019:

    Squat: 315

    Bench: 205

    Deadlift: 405

    Press: 135

    My goals are what I would consider to be realistic given that I am not very training sensitive - likely on the below average portion of the spectrum. One mistake I have made is not purchasing a belt, so these numbers are without a belt - I should have my belt for next week (week 3 of The Bridge).

    I also want to improve my RPE ratings - I have been dabbling since July or August when I was rating my sets but not using RPE to program. In the Bridge variation I ran prior to now starting The Bridge I continued rating RPE's and used it to program any accessories mainly and singles for 1 @ 8 primarily. I feel somewhat comfortable with it and on some lifts more so than others - squat and bench I am most comfortable with, press I feel like I am just totally guessing on, and deadlift is somewhere in between. I have a tendency also to overshoot rather than undershoot RPE so I want to work on correcting this as well. I feel like my personality does work well with RPE and auto-regulation in general - controlled aggressive does seem to fit me for training.

    I am excited to start a log here and I have bought the master template and, assuming The Bridge goes well, anticipate running several programs from BBM this year.

    I will add in the last 5 workouts later today!


  • #2
    Workout A: Monday 12/31

    Squat: 195x5 @6; 205x5 @7; 210x5 @8
    CG Bench Press: 120x4 @7; 130x4 @8; 140x4 @9
    Block Pulls: 215x7 @6; 225x7 @7.5; 235x7 @8.5

    Workout B: Wednesday 1/2

    2 CT Pause Squat: 185x4 @7; 195x4 @8.5; 200x4 @9
    Press: 85x5 @6.5; 90x5 @7.5; 92x5 @8.5
    Pendlay Rows: 115x8 @6; 125x8 @7.5; 130x8 @8 X 2

    Workout C: Friday 1/4

    Deadlift: 245x5 @6.5; 255x5 @7.5; 265x5 @8.5
    Bench Press: 130x5 @6; 135x5 @7; 142x5 @8
    3-0-3 Tempo Squat: 135x8 @6; 155x8 @7.5; 165x8 @8.5 - overshot too much here, got sloppy; will lower a bit for next Fri session

    GPP: Saturday 1/5

    Pull-ups: 7 min - total of 34 (about 30 sec rest with 1-2 RIR per set)
    DB Curls: 7 min - total of 69 (34 w/ 25's; 35 w/ 20's)
    Abs: 5 min planks 30 sec on; 30 sec off - never done ab work so am building up
    cardio: 25 min LISS stationary bike
    Last edited by edrice2; 01-12-2019, 10:18 PM.

    Comment


    • #3
      Week #2:

      Workout A: Monday 1/7

      Squat: 200x5 @6; 210x5 @7; 215x5 @8; 8; 8.5
      CG Bench Press: 125x4 @7; 135x4 @8; 140x4 @9; 9
      Block Pulls: 220x7 @6.5; 225x7 @7; 235x7 @8; 8.5

      Workout B: Wednesday 1/9

      2 CT Pause Squat: 190x4 @7; 200x4 @8; 205x4 @9; 9
      Press: 85x5 @6; 88x5 @7; 92x5 @8.5; 90x5 @8; 8.5; 88x5 @8.5 - really seem to be lacking ability to repeat sets on press compared to other lifts
      Pendlay Rows: 120x8 @6; 125x8 @7; 135x8 @8.5; 130x8 @8 X 2

      Overall this week so far is feeling pretty good even with the rather drastic volume increase; we will see about Friday's session with DL's and Tempos

      Comment


      • #4
        Workout C: Friday 1/11

        Deadlift: 245x5 @6ish; 255x5 @7.5; 265x5 @8.5; 9; 260x5 @9
        Bench Press: 132x5 @6; 137x5 @7.5; 143x5 @8.5; 9; 140x5 @8.5; 137x5 @8.5
        3-0-3 Tempo Squat: 135x8 @6; 145x8 @7; 150x8 @8 X 2

        Overall fatigue was definitely felt today - I jinxed myself previously. With Deadlifts my left hand grip was really bad with a callous ripping a little which drastically effected my sets making it hard to rate things. I felt more fatigue than usual on Bench Press also - I am accustomed more to higher volume on bench but it was fatiguing today. I could have likely kept the same weight for the 4 top sets but RPE would have likely crept to 9.5. Tempos were better, however, as I overshot last week and adjusted it back down to what felt more appropriate and did not compromise form towards later reps in the sets.

        This week felt a sharp increase in fatigue by Friday but with next week basically the same volume and only a minor uptick in intensity, I am confident that I will be able to adjust well. I am pretty stiff today, definitely feeling the volume but not debilitating. GPP today should be fine.

        I should have my belt for Monday, or at least by Tuesday of next week - excited about that.

        Comment


        • #5
          GPP: Saturday 1/12

          Pull-ups: 7 min - total of 29
          DB Curls: 7 min - 25’s - 35; 20’s - 36
          Abs: 7 min - planks 7 sets of 30 sec with 30 sec rest between
          cardio: 25 min LISS stationary bike

          Comment


          • #6
            Workout A: Monday 1/14

            Squat: 205x5 @6; 215x5 @7.5; 220x5 @8 X 3
            CG Bench Press: 130x4 @7; 135x4 @8; 142 @9 X 2
            Block Pulls: 225x7 @6.5; 235x7 @8; 245x7 @9 X 2

            Finally got my belt in the mail and debuted it today - really liking it on squats. We will on the Press and Deadlift later this week. After being fairly fatigued last week, I feel much better this week and increased everything this time around. I feel ready to go for this week and next which will be a little more volume.

            Comment


            • #7
              Workout B: Wednesday 1/16

              2 CT Pause Squat: 195x4 @7.5; 205x4 @8.5; 210x4 @9 X 2
              Press: 85x5 @6.5; 88x5 @7; 93x5 @8, 8.5; 90x5 @8, 8.5
              Pendlay Rows: 125x8 @6.5; 130x8 @7; 135x8 @8 X 3

              Belt felt solid with Press too but not as much of a difference as squat was to me. I felt better on Press this week but still it fatigues more than the other lifts, my form is more erratic than the other lifts with it, and I have trouble gauging RPE compared to the other lifts. I need to work harder on the press in those ways, but small progress here with it. Others were solid.

              Comment


              • #8
                Workout C: Friday 1/18

                Deadlift: 250x5 @6.5; 260x5 @7.5; 270x5 @8.5; 9; 260x5 @9
                Bench Press: 135x5 @6.5; 140x5 @7.5; 145x5 @8.5; 140x5 @8; 8.5; 137x5 @8
                3-0-3 Tempo Squat: 135x8 @6.5; 150x8 @8; 160x8 @ 9 X 2

                Much better this week in terms of fatigue - feel like I need more consistent actual benching rather than one time with accessories, just feel like form needs more training directly.

                squats are cruising, rest is slower. Belt is great, should have bought one sooner here.

                Comment


                • #9
                  GPP: Saturday 1/19

                  Pull-ups: 7 min - 34 (+5, last week was down tho)
                  DB Curls: 7 min - 25’s - 38; 20’s - 37 (+4 all)
                  Abs: Planks 7 min - 3 sets 45 sec w/ 30 sec rest; 3 sets 30 sec w/ 30 sec rest
                  Cardio: 25 min LISS stationary bike

                  all good, increase in each

                  Comment


                  • #10
                    Week #4:

                    Workout A: Monday 1/21

                    Squats: 205x5 @6; 215x5 @7; 225x5 @8; 8.5 X 3
                    CG Bench Press: 135x4 @7; 140x4 @8; 145x4 @9; 9.5; 140x4 @9
                    Block Pulls: 230x7 @7; 240x7 @8; 250x7 @9; 9.5

                    Workout B: Wednesday 1/23

                    2 CT Pause Squats: 195x4 @7; 205x4 @8; 215x4 @9 X 3
                    Press: 85x5 @6; 90x5 @7; 95x5 @8 X 2; @8.5 X 2
                    Pendlay Rows: 125x8 @6; 130x8 @7; 135x8 @8; 8.5; 130x8 @8 X 2

                    Overall feeling much better with the volume change this week - less top sets are being regulated down and I am feeling better with my RPEs. Press is the one that definitely still gets me and I have trouble accurately rating it. In general the 9 RPE territory is easier to rate for me than less, especially under 8.

                    I have a history of left shoulder issues - I dislocated it somewhat recently on Nov 1 but once it was back in I as basically good to go and did not miss a workout. However, today on a warm up set of rows my left should popped a bit - a small subluxation I believe it is called. Accordingly it sort of made me scared to push much on them so I took it easier than I would have liked and also mentally effected me. No pain though so I did not stop or anything.

                    Looking forward to Friday and the changes of next week!

                    Comment


                    • #11
                      Workout C: Friday 1/25

                      Deadlift: 250x5 @6; 260x5 @7; 270x5 @8; 8.5; 9
                      Bench Press: 135x5 @6; 140x5 @7; 145x5 @8, 8.5, 9; 140x5 @8.5 X 2
                      3-0-3 Tempo Squat: 135x8 @6; 145x8 @7.5; 150x8 @8; 8.5

                      next program I think I will make sure to bench on day 1 as I feel I’m not prioritizing it on day 3 as much as I would like since it’s my lowest lift.

                      feeling some fatigue building up but overall my lifts are still improving!

                      Comment


                      • #12
                        GPP: Saturday 1/26

                        Pull-ups: 7 min - 38 (+3)
                        DB Curls: 7 min - 25’s - 38; 20’s - 38 (+1 all)
                        Abs: Planks - 7 min - 4 sets of 45 sec rest 30 sec; 2 sets of 30 sec rest 30 sec
                        Cardio: 25 min LISS stationary bike

                        Comment


                        • #13
                          Week #5:

                          Workout A: Monday 1/28

                          Squat: 220x4 @6; 225x4 @7; 235x4 @8, 8, 8.5
                          3 CT Pause Bench: 125x4 @7; 130x4 @8; 135x4@9, 9.5
                          2 CT Pause DL 1’’ Floor: 185x4 @<7; 195x4 @<8; 215x4 @9 X 2
                          GPP: Tuesday 1/29

                          Lat Pulldowns: 100 7 min - 53 reps
                          Barbell Curls: 7 min - 50 - 32; 40 - 28 (60 all)
                          Abs: Planks - 7 min - 45 sec x 30 sec rest X 3; 30 sec x 30 sec rest X 3; 15 sec
                          Cardio: 30 min LISS stationary bike

                          Monday felt very strong on squat and noticeably less fatiguing overall - feeing good at moment


                          Comment


                          • #14
                            Wednesday 1/30: Workout B

                            Pin Squat: 185x4 @7; 195x4 @8; 205x4 @9 X 2
                            Press: 90x4 @6; 95x4 @7; 100x4 @8X2; 8.5; 9; 9.5
                            Pendlay Rows: 125x8 @6; 130x8 @7; 135x8 @8, 8.5; 130x8 @8 X 2

                            Let Press creep too high, should have dropped at 9 but I’ll learn; first ever pin squats - kind of fun

                            Friday 2/1: Workout C

                            Deadlift: 260x4 @6; 270x4 @7; 280x4 @8.5; 275x4 @8.5; 270x4 @9
                            Bench Press: 140x4 @6; 145x4 @7; 150x4 @8.5X2; 9; 145x4 @8.5 X 2
                            Squat NB: 195x6 @7; 205x6 @8; 215x6 @9 X 2

                            DL volume still fatiguing me quickly and effecting Bench also noticeably - felt trashed for squats, didn’t sleep great prior either though

                            GPP: Saturday 2/2

                            Pull-ups: 7 min - 36 total
                            DB Curls: 7 min - 25’s - 38; 20’s - 36
                            Abs: 7 min 45 sec X 30 sec X 3; 30 sec X 30 sec - 3 + 15 sec
                            Cardio: 5 min warmup; sprint 20 sec every 2 min for 12 min (6 sprints) on stationary bike

                            Comment


                            • #15
                              Week #6:

                              Monday 2/4: Workout A

                              Squat: 265x1 @8; 240x4 @8, 8, 8.5
                              3 CT Pause Bench: 135x3 @7; 140x3 @8; 145x3 @9.5; 140x3 @9X2
                              2 CT Pause DL 1’’ Floor: 195x4 @7; 210x4 @8; 225x4 @9X2

                              GPP: Tuesday 2/5

                              Lat Pulldowns: 100 7 min - 55
                              BB Curls: 7 min - 50 - 36; 40 - 30
                              Abs: Planks 7 min - 45 sec X 30 sec - 4; 30 sec X 30 sec - 2
                              Cardio: 30 min LISS stationary bike

                              Comment

                              Working...
                              X