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  • #31
    5/17/19
    The Bridge 3.0
    Week 6 - Day 3

    Deadlift w/Belt
    315 x 1 @ 8
    290 x 4 @ 9
    270 x 4
    e1rm: 340

    Bench Press, 1ct Pause
    165 x 3 @ 7
    170 x 3 @
    175 x 3 @
    165 x 3
    e1rm: 196

    2ct Pause HBBS
    175 x 8 @ 7
    185 x 8 @ 8
    195 x 8 @ 9
    e1rm: 258

    Comment


    • #32
      5/20/19
      The Bridge 3.0
      Week 7 - Day 1

      Squat w/Belt
      315 x 1 @ 8
      290 x 4 @ 9
      270 x 4 x 2 sets
      e1rm: 340

      Bench Press TnG
      190 x 1 @ 8*
      175 x 4 @ 9
      165 x 4 x 3 sets
      e1rm: 205
      *Shitty bench day. Oh well.

      2” Deficit Deadlift (conventional)
      275 x 3 @ 7
      285 x 3 @ 8
      295 x 3 @ 9
      280 x 3 x 2 sets
      e1rm: 330
      Last edited by brandondmelton; 05-20-2019, 07:30 PM.

      Comment


      • #33
        5/23/19
        The Bridge 3.0
        Week 7 - GPP 1

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

        Triceps Pressdown
        60 x 15
        60 x 14
        65 x 15

        Lat Pulldown, neutral handle, close grip
        120 x 20
        120 x 15
        120 x 12

        Comment


        • #34
          Due to some unplanned scheduling issues I’ve decided to just end the Bridge here and run a 1.5 week pivot before transitioning to the Hypertrophy 1 template. I plan on using the pivot to iron out exercise selection for my hypertrophy block.

          Things I’m considering:
          Conventional vs. Sumo as my comp deadlift
          Front Squat vs. Belt Squat vs. Hack Squat

          Results on the first 6 weeks of the Bridge 3.0
          Weight: 185.5 —> 185.3
          Waist/bf: 34”/15% —> 33.25”/13.5%
          Squat: 300 —> 340
          Bench: 195 —> 222
          Deadlift: 315 —> 340
          Press: 130 —> 130

          I’m pretty happy with my squat and bench progress. Deadlift has been frustrating. Just need to spend more time getting comfortable with a consistent set-up. Press didn’t move because of the lack of volume I guess. Don’t really care. Looking forward to starting a hypertrophy block and getting as jacked as possible as well as setting the stage for some more PRs on the Strength 1 template.
          Last edited by brandondmelton; 05-24-2019, 01:49 PM.

          Comment


          • #35
            5/25/19
            Pivot
            Week 1 - Day 1

            Deadlift
            255 x 5 @ <6
            265 x 5 @ 6
            275 x 5 @ 6.5
            285 x 5 @ 7
            285 x 5 @ 7.5
            e1rm: 360

            Overhead Press
            95 x 5 @ <6
            100 x 5 @ 6
            105 x 5 @ 7
            110 x 5 @ 8
            110 x 5 @ 8
            e1rm: 136

            3-0-3 Tempo Squat
            175 x 8 @ <6
            185 x 8 @ 6
            195 x 8 @ 7
            205 x 8 @ 8
            e1rm: 275
            Last edited by brandondmelton; 05-29-2019, 12:14 AM.

            Comment


            • #36
              5/28/19
              Pivot
              Week 1 - Day 2

              HBBS, no belt
              225 x 5 @ 6
              235 x 5 @ 7
              245 x 5 @ 8
              235 x 5
              235 x 5
              e1rm: 302

              Close Grip Bench Press
              135 x 5 @ <6
              155 x 5 @ 6
              175 x 5 @ 8
              185 x 4 @ 10*
              e1rm: 210
              * lost tightness in the bottom and tanked it.

              Deadlift w/belt
              225 x 3 @ <6
              275 x 3 @ <6
              295 x 3 @ 6
              315 x 3 @ 7
              e1rm: 375
              Last edited by brandondmelton; 06-03-2019, 11:15 AM.

              Comment


              • #37
                6/3/19
                Hypertrophy I
                Week 1 - Day 1

                HBBS w/belt
                225 x 8 @ 7
                235 x 8 @ 8
                245 x 8 @ 9
                e1rm: 324

                Overhead Press
                95 x 8 @ 7
                100 x 8 @ 8
                105 x 8 @ 9
                e1rm: 139

                RDL
                225 x 12 @ 6
                235 x 12 @ 7
                255 x 12 @ 9
                e1rm: 384

                Leg Extensions
                120 x 20 @ 8
                135 x 14 @ 8

                Comment


                • #38
                  6/4/19
                  Hypertrophy I
                  Week 1 - GPP 1

                  EZ Bar Curl
                  55 x 15
                  55 x 14

                  Triceps Pressdown
                  65 x 19
                  72 x 12

                  Lat Pulldown, neutral handle, close grip
                  125 x 20
                  125 x 15

                  Cable Crunch, 7min AMRAP
                  80 x 75 reps

                  Comment


                  • #39
                    6/5/19
                    Hypertrophy I
                    Week 1 - Day 2

                    Bench Press, TnG
                    150 x 8 @ 7
                    160 x 8 @ 8
                    165 x 8 @ 9
                    e1rm: 218

                    Leg Press, lever*
                    315 x 10 @ 6
                    405 x 10 @ 8
                    425 x 10 @ 9
                    e1rm: 600
                    *Tried rigging up a landmine belt squat set-up but it was bullshit. Balance sucked and loading with 25s was going to get weird.

                    Flat DB Bench Press
                    55s x 16 @ 10
                    55s x 12
                    55s x 12
                    e1rm: 182

                    DB Chest Flyes, flat*
                    20s x 20
                    20s x 20
                    *Loss of tension at the top of the movement is annoying. Gonna switch to cable flyes next week.
                    Last edited by brandondmelton; 06-05-2019, 12:44 PM.

                    Comment


                    • #40
                      5/8/19
                      Powerbuilding I
                      Week 1 - Day 3

                      After thinking some more about specificity and prioritizing strength gains as well as Hypertrophy gains I decided I don’t really want to spend a full 10 weeks away from practicing the skill of heavy singles in the power lifts. In addition, in a recent Q&A Jordan mentioned that 75-80% of the year powerlifters should be incorporating singles into their training. So I’m transitioning over to the Powerbuilding I template due to increased powerlifting specificity. I wanna add some more shoulder and chest hypertrophy focused volume, so I’m going to pull some of the more isolation type movements from the Hypertrophy I template into the Powerbuilding I template. They should be light enough to not add too much total fatigue.

                      Deadlift w/belt
                      285 x 6 @ 7
                      295 x 6 @ 8
                      305 x 6 @ 9
                      e1rm: 377

                      Close Grip Bench Press
                      145 x 8 @ 7
                      150 x 8 @ 8
                      155 x 8 @ 9
                      e1rm: 205

                      Seated DB Overhead Press
                      40s x 15 @ 10
                      40s x 10
                      35s x 12
                      e1rm: 129

                      Comment


                      • #41
                        6/10/19
                        Powerbuilding I
                        Week 2 - Day 1

                        Squat w/belt
                        245 x 6 @ 6
                        255 x 6 @ 7
                        265 x 6 @ 8 x 2 sets
                        e1rm: 339

                        Overhead Press
                        95 x 6 @ 5
                        105 x 6 @ 7
                        110 x 6 @ 8 x 3 sets
                        e1rm: 141

                        RDL
                        225 x 10 @ 7
                        235 x 10 @ 8
                        245 x 10 @ 9
                        245 x 10 @ 9.5
                        e1rm: 346

                        Back pain after deadlifts Saturday and RDLs today. My back doesn’t seem to tolerate high volumes of conventional deadlifting. I’m going to try switching to sumo for my comp deadlift and continuing conventional RDLs and SLDLs. Also going to really be cautious about overshooting my RPE on deadlifts. Had to factor pain into the RPE today. Going to lower the weight on RDLs next week and try to build back up some tolerance to the exercise, as well as returning to the original plan of doing the Hypertrophy I template.
                        Last edited by brandondmelton; 06-11-2019, 11:54 AM.

                        Comment


                        • #42
                          6/12/19
                          Hypertrophy I
                          Week 2 - Day 2

                          Bench Press, TnG
                          145 x 8 @ 6
                          155 x 8 @ 7
                          165 x 8 @ 9
                          155 x 8
                          e1rm: 218

                          DB Split Squats*
                          45s x 10 x 2 sets
                          50s x 10 x 1 set
                          *No leg press today due to lower back pain. Doing DB Split Squats as a work-around. Hopefully just for this week.

                          Flat DB Bench Press
                          60s x 13 @ 10
                          55s x 12
                          55s x 12
                          e1rm: 181

                          Cable Chest Flyes
                          15s x 20
                          20s x 18

                          Leg Extensions*
                          120 x 20
                          135 x 20
                          *Making up for Monday.

                          Comment


                          • #43
                            6/13/19
                            Hypertrophy I
                            Week 2 - GPP 1 & 2

                            Missed GPP 1 on Tuesday so doing volume today.

                            Hammer Curl
                            30s x 14
                            30s x 14
                            25s x 13
                            25s x 15

                            Triceps Pressdown
                            65 x 15
                            65 x 15
                            65 x 15
                            65 x 10

                            Chest-Supported High-Row
                            45s+25s x 20
                            45s+25s x 18

                            Chest-Supported Low-Row
                            45s x15
                            45s x 20

                            Comment


                            • #44
                              6/14/19
                              Hypertrophy I
                              Week 2 - Day 3

                              Close Grip Bench Press
                              135 x 10 @ 6
                              145 x 10 @ 7.5
                              155 x 10 @ 9
                              145 x 10
                              e1rm: 219

                              High Incline DB Bench Press
                              50s x 14 @ 10
                              45s x 12
                              45s x 12
                              e1rm: 156

                              Lateral Raises
                              20s x 16
                              20s x 12

                              Sumo Deadlift, no belt
                              225 x 8 @ <5 x 3 sets

                              *Moved deadlifts to end of session today. Went beltless to limit weight on bar as I’m allowing my back to recover. Went pretty light just to move through the range of motion and allow fatigue to dissipate. Sumo feels damn good.

                              Comment


                              • #45
                                6/18/19
                                Hypertrophy I
                                Week 3 - Day 1

                                HBBS w/belt
                                215 x 8 @ 6
                                225 x 8 @ 7
                                235 x 8 @ 8
                                235 x 8 x 2 sets
                                e1rm: 321

                                Overhead Press
                                90 x 8 @ 6
                                95 x 8 @ 7
                                100 x 8 @ 8
                                100 x 8 x 2 sets
                                e1rm: 137

                                RDL
                                185 x 12 @ 6
                                195 x 12 @ 7
                                205 x 12 @ 7
                                215 x 12 @ 8
                                e1rm: 334

                                DB Split Squats
                                40s x 15 x 2 sets
                                Last edited by brandondmelton; 06-18-2019, 06:31 PM.

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