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  • #16
    4/26/19
    The Bridge 3.0
    Week 3 - Day 2

    2ct Pause Squat
    200 x 5 @ 6
    210 x 5 @ 7
    220 x 5 @ 8*
    210 x 5 x 2 sets
    e1rm: 263

    Press w/Belt
    125 x 1 @ 9
    110 x 4 @ 7
    100 x 4 x 3 sets
    e1rm: 131

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

    * Undershot RPE but short on time. Will adjust next week.

    Comment


    • #17
      Originally posted by MarlonH View Post
      If you don't mind me asking about your warm up for say squats, how do arrive at your first prescribed RPE?
      So, if you are doing reps of 5 for 2 ct pause squats, are your warm ups also ramping up with 5 reps with 2 ct?

      Comment


      • brandondmelton
        brandondmelton commented
        Editing a comment
        Yep. Exactly.

        First time I do a specific variation I don’t use the calculator, but rather just start with the empty bar and work up to what feels like the first prescribed RPE and then go from there.
        Last edited by brandondmelton; 04-26-2019, 12:57 PM.

    • #18
      Wow, so this deviates quite a bit from SS in that, the volume is greater, the fatigue in warm up sets leading to working sets is greater. Hopefully, this will help to propel my 1RM over time! We shall see...thanks for your feedback.

      Comment


      • brandondmelton
        brandondmelton commented
        Editing a comment
        Yeah definitely higher volume than SS. Coming from SS my recommendation would be to limit rest between sets to 3-4min tops. I had to take some weight off the bar at first when doing this, but after a few weeks of shorter rest periods and higher volume training I adapted pretty well and feel much less fatigued from the volume and require less rest between sets. Which has been a helpful and necessary thing for me. Allows me to get more work done in a shorter period of time.

    • #19
      4/27/19
      The Bridge 3.0
      Week 3 - Day 3

      Deadlift w/Belt
      315 x 1 @ 8
      285 x 4 @ 8
      255 x 4 x 3 sets
      e1rm: 340

      Floor Press
      200 x 4 @ 7
      205 x 4 @ 8
      210 x 4 @ 9.5
      195 x 4 x 2 sets
      e1rm: 247

      Leg Press
      350 x 10 @ 7
      360 x 10 @ 8
      360 x 10 @ 8
      360 x 10 @ 8
      e1rm: 525

      Comment


      • #20
        4/29/19
        The Bridge 3.0
        Week 4 - Day 1

        Squat w/Belt
        300 x 1 @ 8
        270 x 4 @ 8
        240 x 4 x 3 sets
        e1rm: 324

        Bench Press TnG
        200 x 1 @ 8
        180 x 4 @ 8
        165 x 4 x 3 sets
        e1rm: 216

        2ct Pause Deadlift
        255 x 5 @ 7
        265 x 5 @ 8
        275 x 5 @ 9
        260 x 5
        e1rm: 329

        Comment


        • #21
          4/30/19
          The Bridge 3.0
          Week 4 - GPP 1

          EZ Bar Curl
          60 x 12
          50 x 14
          50 x 14
          50 x 13

          Triceps Pressdown (Super-set)
          60 x 15
          60 x 15
          60 x 15
          60 x 15

          Lat Pulldown, neutral handle, close grip
          120 x 16
          120 x 15
          120 x 14
          120 x 11

          Comment


          • #22
            5/1/19
            The Bridge 3.0
            Week 4 - Day 2

            2ct Pause Squat
            205 x 5 @ 6.5
            215 x 5 @ 7.5
            230 x 5 @ 9
            215 x 5
            e1rm: 275

            Press w/Belt
            120 x 1 @ 8
            110 x 4 @ 8
            100 x 4 x 3 sets
            e1rm: 130

            Pendlay Row
            175 x 10 @ 6.5
            185 x 10 @ 8
            185 x 10 @ 8
            175 x 10 @ 7.5
            175 x 10 @ 8
            e1rm: 270

            Comment


            • #23
              5/3/19
              The Bridge 3.0
              Week 4 - Day 3

              Deadlift w/Belt - Switched to Sumo
              325 x 1 @ 8
              295 x 4 @ 8
              260 x 4 x 3 sets
              e1rm: 351

              Floor Press
              195 x 5 @ 7
              200 x 5 @ 8
              205 x 5 @ 9
              195 x 4
              e1rm: 245

              Leg Press
              345 x 10 @ 6
              355 x 10 @ 6
              365 x 10 @ 6
              385 x 10 @ 8
              385 x 10 @ 8
              e1rm: 561

              Comment


              • #24
                5/6/19
                The Bridge 3.0
                Week 5 - Day 1

                Squat w/Belt
                305 x 1 @ 8
                275 x 4 @ 8
                245 x 4 x 4 sets
                e1rm: 330

                Bench Press TnG
                205 x 1 @ 8.5
                185 x 4 @ 8.5
                170 x 4 x 4 sets
                e1rm: 218

                2ct Pause Deadlift (conventional)
                245 x 5 @ 7
                255 x 5 @ 8
                265 x 2 @ pain
                Stopped pause deadlifts to do some body weight squats and hip hinges to desensitize area. Ran out of time before open gym ended so called it a day. Going to pull sumo the rest of this block and reduce weight on the bar for pause deadlifts.
                e1rm: N/A
                Last edited by brandondmelton; 05-06-2019, 11:16 PM.

                Comment


                • #25
                  5/7/19
                  The Bridge 3.0
                  Week 5 - GPP 1

                  EZ Bar Curl
                  55 x 15
                  55 x 12
                  55 x 13
                  55 x 12

                  Triceps Pressdown
                  65 x 15
                  72 x 14
                  72 x 10
                  65 x 12

                  Lat Pulldown, neutral handle, close grip
                  120 x 15
                  120 x 14
                  120 x 13
                  120 x 12

                  Comment


                  • #26
                    5/8/19
                    The Bridge 3.0
                    Week 5 - Day 2

                    2ct Pause Squat
                    195 x 5 @ 6
                    205 x 5 @ 7
                    210 x 5 @ 8
                    200 x 5 x 2 sets
                    e1rm: 260
                    Backing off intensity after back tweak on Monday.

                    Incline Bench Press
                    95 x 10 @ 6
                    115 x 10 @ 7
                    115 x 10 @ 7
                    125 x 10 @ 8
                    125 x 10 @ 8
                    e1rm: 183

                    DB Row
                    50s x 10
                    55s x 10 x 2 sets
                    60s x 10 x 2 sets
                    e1rm: N/A
                    Last edited by brandondmelton; 05-14-2019, 06:05 PM.

                    Comment


                    • #27
                      5/9/19
                      The Bridge 3.0
                      Week 5 - GPP 2

                      Hammer Curl
                      60 x 14
                      60 x 12
                      50 x 15
                      50 x 14

                      Triceps Pressdown (superset)
                      60 x 15
                      60 x 15
                      60 x 15
                      60 x 14

                      Cable Row
                      120 x 15
                      120 x 15
                      120 x 12
                      120 x 12
                      Last edited by brandondmelton; 05-09-2019, 10:49 AM.

                      Comment


                      • #28
                        5/10/19
                        The Bridge 3.0
                        Week 5 - Day 3

                        Deadlift w/Belt
                        315 x 1 @ 8
                        285 x 4 @ 8
                        255 x 4 x 3 sets
                        e1rm: 340
                        Worked up to [email protected] and [email protected] with sumo. Pulled back off sets conventional. Conventional seems weaker but more natural l. Going to continue training conventional and be more conservative with intensity moving forward.

                        Floor Press
                        185 x 5 @ 7
                        295 x 5 @ 8
                        205 x 5 @ 9
                        195 x 4 x 2 sets
                        e1rm: 245

                        Leg Press
                        315 x 10
                        315 x 10
                        315 x 10
                        405 x 10
                        405 x 10
                        e1rm: N/A
                        Somebody else on sled. Used lever for sets across at 315 and 405 instead. Feels way different. I kinda like it. Might stick with this machine in the future.
                        Last edited by brandondmelton; 05-12-2019, 12:51 PM.

                        Comment


                        • #29
                          5/13/19
                          The Bridge 3.0
                          Week 6 - Day 1

                          Squat w/Belt
                          310 x 1 @ 8
                          285 x 4 @ 9
                          265 x 4
                          e1rm: 335

                          Bench Press TnG
                          205 x 1 @ 8
                          190 x 4 @ 9
                          175 x 4 x 2 sets
                          e1rm: 222

                          2” Deficit Deadlift (conventional)
                          275 x 3 @ 7
                          285 x 3 @ 8
                          295 x 3 @ 9
                          280 x 3
                          e1rm: 330

                          Comment


                          • #30
                            5/14/19
                            The Bridge 3.0
                            Week 6 - GPP 1

                            EZ Bar Curl
                            55 x 14
                            55 x 13
                            55 x 12

                            Triceps Pressdown
                            60 x 15
                            65 x 15
                            65 x 14

                            Lat Pulldown, neutral handle, close grip
                            120 x 18
                            120 x 15
                            120 x 14
                            120 x 12

                            Comment

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