Masoud on the bridge

[masoud.shokri]

A review of week 2 (All weights in kg)
Day 1/2 13-04-19
SQ [email protected] [email protected] [email protected] [email protected] [email protected]
CG [email protected] [email protected] [email protected] [email protected] -- I was experiencing a bizarre discomfort in my elbow in the first rep of each set that dissipated a lot of energy.
Rack Pull [email protected] [email protected]
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Day 2/2 15-04
Paused SQ [email protected] [email protected] [email protected]
OHP [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
BB ROW: [email protected] [email protected]
Inc. walking speed 4.5 incline 4 25 minutes
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Day 3/2
DL: [email protected] [email protected] [email protected] [email protected] [email protected]
BP (My cellphone was broken, so I didn't know how to measure resting times, these are with very short rests+Elbow pain I mentioned):
[email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
Temp SQ: 60x8 90x8x2
-- This day proves to be a very bad day. I felt sick after that, maybe because of doing many sets with almost no rest. In the next week, I need to adjust DL intensity and also avoid playing with my squat grip and also handle the sickness (if there is any).

[masoud.shokri]

Day 1 / Week 3 20-04-19
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Notes before the workout:
1. From the last session, I decided to get back to a narrower grip for squats. I felt that the wide grip is the cause of discomfort in my elbow.
2. I caught a cold, so I thought I may need to get back to the low-stress week (week#1).
3. I also decided to do the warmups as prescribed by BBM (keeping the same rep scheme).
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Workout:

squats [email protected] [email protected] or maybe 7.5 / I failed to do any rep at 140 and ended up on the safety pins.
CG bench [email protected] [email protected] [email protected]
Rack pull [email protected] [email protected] [email protected]

GPP: LPD [email protected]
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Time: 120 mins sRPE: 6
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Notes after the workout:
This was nota good workout at all. It took a lot of time for a low-stress workout, and I failed unpredictably at a relatively light squat weight. Maybe I needed to respect my sickness more than I did. And I was very embarrassed by my failure. Some lessons for myself:
1. If something like your squat grip works, leave it be.
2. Respect the fact you are sick, feel very bad and etc.
3. Be humble, nobody gives a damn about your failure.

[masoud.shokri]

Week 3 Day 2 22-04-19 Still suffering from cold
Time: 90 mins / sRPE: 5
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Paused SQ [email protected] [email protected] [email protected] [email protected] (The pressure of holding the breath is hard when you are sick)
OHP (w. belt) [email protected] [email protected] [email protected] [email protected] [email protected]
BB ROW [email protected] [email protected] [email protected] [email protected] 70x8 (Short rests, I suck at rows but who cares?)
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I postponed the cardio to another day in the week. Although I was sick the workout was not bad.

[masoud.shokri]

Week 3 Day 3 24-04-19 Still coughing and not feeling good
Time: 100 mins sRPE: 5
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DL [email protected] [email protected] [email protected] [email protected]8 I was forced to use a smaller plate, and I couldn't tolerate the belt. So this was somehow a deficit deadlift.
BP [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
Temp SQ [email protected] [email protected] [email protected] [email protected]
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[masoud.shokri]

A day 1-5-19: I didn't work out for two sessions and I repeated Week 3 Day 3
sRPE: 8 Time: 2 hours
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DL [email protected] [email protected] [email protected] [email protected] [email protected]
BP [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
Temp SQ [email protected] [email protected] [email protected] I was totally out of energy for the last set
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[masoud.shokri]

Rep. of week 3 / Day 1 4-5-19
Background: I was sick for two weeks and I took antibiotics last week. I was also experiencing a lot of anxiety before the workout.
sRPE: 5 Time: 80 mins
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SQ: [email protected] [email protected] [email protected] [email protected] [email protected] (I experienced a lot of fatigue in my lower back for the whole session)
CG: [email protected] [email protected]@7 [email protected] [email protected]
Rack pull: [email protected] [email protected] [email protected] [email protected] (I felt I am out of energy)
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Despite overshoots and undershoots, the workout made me feel better.

[masoud.shokri]

Rep. of week 3 / Day 2 6-5-19
sRPE: 5 Time: 80 mins
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2ct PSQ: [email protected] [email protected] [email protected] (PR) [email protected] (Belt was used for last rep)
OHP: [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] (Failure PR!)
BB ROW: [email protected] [email protected] [email protected] [email protected] [email protected]
--

[masoud.shokri]

Rep. of week 3 / GPP Day
Time = 53 mins
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30 mins steady cardio with bike
7 mins classical karate punching
5 mins front kicks
7 mins of plank
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[masoud.shokri]

Rep. of week 3 / Day 3 8-5-19
sRPE: 5 Time: 100 mins
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DL [email protected] [email protected] [email protected] [email protected] [email protected]
Bench [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
Tempo SQ [email protected] [email protected] [email protected] [email protected]
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[masoud.shokri]

Week 4 / Day 1 12-5-19
sRPE: 6 Time: 100 mins (without GPP)
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SQ [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
CG [email protected] [email protected] (I have a doubt about this weight, that might be actually 110!) Failure at 110, [email protected] 95x4 [email protected]
Rack Pull [email protected] [email protected] [email protected] [email protected]
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GPP: LPD for 7 mins AMRAP

[masoud.shokri]

Week 4 / Day 2 14-5-19
sRPE: 6 Time: 120 mins
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2ct PSQ [email protected] [email protected] [email protected] (PR) [email protected] [email protected]
OHP [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
BBR [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
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[masoud.shokri]

Week 4 / Day 3 16-5-19
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DL [email protected] 150x5[email protected] [email protected] [email protected] [email protected]
BP [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]* [email protected] (* In the last rep the spotter suddenly intevened and couldn't understand what I was telling him that consumed a lot of meaningless energy)
Tempo SQ [email protected] [email protected] [email protected] [email protected]
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[masoud.shokri]

Week 4 / Other days
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25 mins of incline walk speed: 4.5 Incline: 6
Kicking excercises: High spin kicks for 7 mins / Balance combo for 7 mins
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[masoud.shokri]

Week 5 / Day 1 19-5-19
Time: 100 mins
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SQ [email protected] [email protected] [email protected] [email protected] [email protected]
3ct PBP [email protected] [email protected] [email protected] [email protected]
Paused DL [email protected] [email protected] [email protected]! [email protected]! Next time I need to start with 120
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[masoud.shokri]

Week 5 / Day 2 21-5-19
Time: 120 mins
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PSQ [email protected] [email protected] [email protected] [email protected]
Press [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
BB ROW [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
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DB Curls 10kgx12 10kgx10 10kgx7