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  • Brandon’s Log

    4/8/19
    The Bridge 3.0
    Week 1 - Day 1

    Squat w/Belt
    240 x 4 @ 7
    250 x 4 @ 8
    260 x 4 @ 9
    e1rm: 301

    Bench Press TnG
    155 x 4 @ 6
    165 x 4 @ 8
    170 x 4 @ 9
    e1rm: 197

    2ct Pause Deadlift
    225 x 5 @ 6
    245 x 5 @ 8
    255 x 5 @ 9
    e1rm: 305
    Last edited by brandondmelton; 04-09-2019, 11:26 AM.

  • #2
    4/9/19
    The Bridge 3.0
    Week 1 - GPP 1

    EZ Bar Curl
    50 x 14
    50 x 13
    50 x 14

    Triceps Pressdown
    70 x 15
    70 x 12
    60 x 15

    Lat Pulldown - Neutral handle, close grip
    120 x 15
    125 x 15
    125 x 12
    Last edited by brandondmelton; 04-09-2019, 10:45 AM.

    Comment


    • #3
      4/10/19
      The Bridge 3.0
      Week 1 - Day 2

      2ct Pause Squat
      195 x 5 @ 7
      205 x 5 @ 8
      215 x 5 @ 9
      e1rm: 257

      Press w/Belt
      105 x 4 @ 7
      110 x 4 @ 8
      115 x 4 @ 9.5
      e1rm: 131

      Pendlay Row
      160 x 10 @ 7
      165 x 10 @ 8
      170 x 10 @ 9
      e1rm: 240
      Last edited by brandondmelton; 04-16-2019, 08:45 PM.

      Comment


      • #4
        4/11/19
        The Bridge 3.0
        Week 1 - GPP 2

        Hammer Curl
        25s x 15
        30s x 12
        30s x 12

        Triceps Pressdown
        70 x 15
        70 x 15
        70 x 12

        Cable Row
        120 x 15
        125 x 14
        120 x 12
        Last edited by brandondmelton; 04-11-2019, 07:21 PM.

        Comment


        • #5
          4/13/19
          The Bridge 3.0
          Week 1 - Day 3

          Deadlift w/Belt
          265 x 4 @ 7
          275 x 4 @ 8
          285 x 4 @ 9
          e1rm: 329

          Floor Press
          195 x 4 @ 6
          200 x 4 @ 8
          205 x 4 @ 9
          e1rm: 245

          Leg Press
          335 x 10 @ 7
          345 x 10 @ 7
          365 x 10 @ 9
          e1rm: 515
          Last edited by brandondmelton; 04-13-2019, 03:06 PM.

          Comment


          • #6
            4/15/19
            The Bridge 3.0
            Week 2 - Day 1

            Squat w/Belt
            290 x 1 @ 8
            260 x 4 @ 8
            235 x 4 x 2 sets
            e1rm: 313

            Bench Press TnG
            185 x 1 @ 8
            165 x 4 @ 8
            155 x 4 x 2 sets
            e1rm: 200

            2ct Pause Deadlift
            235 x 5 @ 7
            245 x 5 @ 8
            255 x 5 @ 9
            240 x 5
            e1rm: 305

            Comment


            • #7
              4/16/19
              The Bridge 3.0
              Week 2 - GPP 1

              EZ Bar Curl
              50 x 17
              50 x 16
              50 x 15
              50 x 14

              Triceps Pressdown
              70 x 14
              70 x 12
              70 x 12
              70 x 11

              Lat Pulldown
              125 x 16
              125 x 13
              125 x 12
              120 x 11

              Decline Crunch
              BW x 15
              BW x 15
              BW x 11

              Comment


              • #8
                4/18/19
                The Bridge 3.0
                Week 2 - Day 2

                2ct Pause Squat
                195 x 5 @ 7
                205 x 5 @ 8
                215 x 5 @ 9
                205 x 5
                e1rm: 257

                Press w/Belt
                120 x 1 @ 8
                110 x 4 @ 8
                100 x 4 x 2 sets
                e1rm: 130

                Pendlay Row
                160 x 10 @ 6
                175 x 10 @ 7
                180 x 10 @ 8
                180 x 10 @ 8
                e1rm: 263

                Comment


                • #9
                  4/18/19
                  The Bridge 3.0
                  Week 2 - GPP 2

                  Hammer Curl
                  30s x 12
                  30s x 12
                  30s x 12

                  Triceps Pressdown
                  70 x 14
                  70 x 13
                  70 x 8*
                  *GPP on same day as training

                  Cable Row
                  125 x 14
                  125 x 12
                  120 x 14

                  Leg Raises
                  BW x 15
                  BW x 10
                  ​​​​​​​BW x 12

                  Comment


                  • #10
                    4/19/19
                    The Bridge 3.0
                    Week 2 - Day 3

                    Deadlift w/Belt
                    305 x 1 @ 8
                    275 x 4 @ 6.5
                    245 x 4 x 2 sets
                    e1rm: 330

                    Floor Press
                    195 x 4 @ 7
                    200 x 4 @ 8
                    205 x 4 @ 9
                    195 x 4
                    e1rm: 245

                    Leg Press
                    345 x 10 @ 7
                    355 x 10 @ 7.5
                    360 x 10 @ 8
                    360 x 10 @ 8
                    e1rm: 525

                    Comment


                    • #11
                      4/22/19
                      The Bridge 3.0
                      Week 3 - Day 1

                      Squat w/Belt
                      295 x 1 @ 8
                      265 x 4 @ 8
                      240 x 4 x 3 sets
                      e1rm: 319

                      Bench Press TnG
                      195 x 1 @ 8
                      175 x 4 @ 8
                      165 x 4 x 3 sets
                      e1rm: 211

                      2ct Pause Deadlift
                      245 x 5 @ 6
                      255 x 5 @ 7
                      265 x 5 @ 8
                      255 x 5 x 2 sets
                      e1rm: 328

                      Comment


                      • #12
                        4/23/19
                        The Bridge 3.0
                        Week 3 - GPP 1

                        EZ Bar Curl
                        60 x 12
                        50 x 15
                        50 x 12
                        50 x 15

                        Triceps Pressdown
                        70 x 15
                        70 x 12
                        70 x 10
                        60 x 14

                        Lat Pulldown, neutral handle, close grip
                        125 x 15
                        125 x 12
                        125 x 12
                        125 x 11

                        Comment


                        • #13
                          4/25/19
                          The Bridge 3.0
                          Week 3 - GPP 2

                          Hammer Curl
                          60 x 13
                          60 x 10
                          50 x 13
                          50 x 13

                          Triceps Pressdown
                          60 x 15
                          60 x 15
                          60 x 14
                          60 x 13

                          Cable Row
                          130 x 15
                          130 x 15
                          130 x 12
                          120 x 15

                          Comment


                          • #14
                            Originally posted by brandondmelton View Post
                            4/8/19
                            The Bridge 3.0
                            Week 1 - Day 1

                            Squat w/Belt
                            240 x 4 @ 7
                            250 x 4 @ 8
                            260 x 4 @ 9
                            e1rm: 301

                            Bench Press TnG
                            155 x 4 @ 6
                            165 x 4 @ 8
                            170 x 4 @ 9
                            e1rm: 197

                            2ct Pause Deadlift
                            225 x 5 @ 6
                            245 x 5 @ 8
                            255 x 5 @ 9
                            e1rm: 305
                            What's your weight and age?

                            Comment


                          • #15
                            If you don't mind me asking about your warm up for say squats, how do arrive at your first prescribed RPE?

                            Comment


                            • brandondmelton
                              brandondmelton commented
                              Editing a comment
                              Sure. Typically BBM programs start with one to five weeks of:

                              X reps @ 6
                              X reps @ 7
                              X reps @ 8

                              And then either back-offs or straight sets @8.

                              The templates come with an RPE calculator that gives guideline percentages that roughly correspond with RPE. So I combine previous training history with the RPE calculator to roughly calculate my first prescribed set (usually @6 or @7 depending on the program), and work up to that first set starting with the empty bar and making jumps that feel right based on previous training history. Then when I get to my first prescribed set I evaluate whether it was in fact the prescribed RPE based on reps in reserve and adjust subsequent sets accordingly, continuing to analyze actual RPE vs prescribed RPE and adjusting weight on the bar when necessary.
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