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The Bridge twice
Training log for The Bridge. I ran the program through twice. The first log is messy and I do not understand some of what I wrote. That being said, I will leave it unedited and simply copy and paste.
Background
I have never trained consistently. I did wrestle for 4 years (2 years in middle school, 2 in high school). I also played football for 2 years in high school. As for lifting weights, I did lift some weights while doing sports but I remember being fairly weak compared to others (not sure if this is relevant information). Anyway, I started SSLP around the last week of January and stalled around the second week of March at
230 lbs for 5 reps (Squat)
200 lbs for 4 reps (Deadlift)
45 for 5 reps (Bench)
(not including the weight of the bar)
Height: 5'11
BW at beginning of SSLP: ~160-175 (unsure)
BW at the end of SSLP: 198lbs
BW at the end of the bridge: 194lbs (first time through)
Side note: the way I log each set is by jotting down the weight of each plate on one side of the barbell.
First time running the bridge.
Day 1 squat week 1
Set 1- 5 reps w/ 45 25
Set 2 45 25 5
Set 3 45 25 10
Bench week 1
Set 1- 45
Set 2- 45 5
Set 3- 45 10
Rack pulls week 1
Set 1- 45 10
Set 2 - 45 25
Set 3 - 45 25 10
Day 2
Squat 2ct
45 25
45 25 5
45 25 2.5 Bc of pausing
OHP
10 5
10 5 2.5
10 10
Barbell rows
10 only for 8 reps
GPP day
7 minutes of pull ups chin ups or rows
7 minutes of planks can be in small intervals
25 minutes of steady rate cardio 60-70% of max
Day 4
Deadlift
Set 1- 45 10 5
Set 2 - 45 25 5
Set 3 - 45 25 10
Bench 1ct
Set 1- 45
Set 2 - 40/ 25 10 5
Set 3 - 25 10 5 2.5
Squat 8 reps at RPE 6,7,8
Set 1 - 45
Set 2 - 45 2.5
Set 3 - 45 5
WEEK 2
Day 1
Squat w/ belt 5 reps @ 6,7 ...8x3sets
Set 1 - 45 25 5
Set 2- 45 25 5 2.5
Set 3x3- 45 25 10
Bench
42.5
45
45 2.5 45 5
Rack pull 7reps @ RPE 6,7......8x2
45 10 2.5 x1
45 25 2.5 x1
45 25 10 2.5x2
Week 2 day 2
Squat 2ct 4 reps @ RPE 7,8....9x2
45 25 (2.5/5)
45 25 10 (2.5/5)
45 45
OHP w/ belt
10 5 ()x1
10 5 2.5 ()x1
10 10 ()x4
Barbell rows 8 reps @6,7....8x3
10 5
10 5 2.5
25x2 25 5x1
Day 4
Deadlift w/ belt @ RPE 6,7...8x3
45 10
45 25
45 25 10 2.5x3
Bench 1ct 5 reps @ RPE 6,7...8x4
25 10
25 10 5
25 10 5x1
25 10x3
3-0-3 squat 8 reps @ RPE 6,7...8x2
45 2.5x1
45 2.5 x1
45 5 x1 45 5 2.5x1
Week 3
Day 1
Squat w/ belt 5 reps @ RPE 6,7....8 x3
45 10 10 x1
45 25 x1
45 25 5 x1 45 25 10x1
Close grip bench 4 reps @ RPE 7,8...9 x2
25 5 2.5 x1
25 10 x1
45 2.5 x2
Rack pull mid shin 7 reps @ RPE 7,8...9 x2
45 10 10 x1
45 25 x1
45 25 10 x2
Day 2 week 3
Squat 2ct 4 reps @ RPE 7,8....9x2
45 2.5 x1
45 5 2.5x1
45 10 10x2
OHP w/ belt 5 reps @6,7...8x4
10 x1
10 2.5 x1
10 5x1.....10 2.5 x1.....10 5x1.....10 5 2.5x1
Barbell rows 8 reps @ RPE 6,7...8x3
25 5x1
25 5 2.5 x1
25 10x2
DAY 4
Deadlift w/ belt 5 reps @ RPE 6,7...8x3
45 10 5x1
45 25 x1
45 25 5x3
Bench press 5 reps @ RPE 6,7...8x4
25 10 5x1
25 10 5 2.5 x1
45x1.....25 10 5 2.5x2
3-0-3 squat 8 reps @ 7,8...9x2
45x1
45 2.5x1
45 5x1 45 5 2.5 x1 45 10 x1
Week 4
Squat w/ belt 5 reps @RPE 6,7....8x4
45 25 x1
45 25 5x1
45 25 10,45 25 10 2.5; 45 25 10 5x1 ([email protected]).........45 45x4
[ended up doing 9 “warm up” set]
Close grip bench 4 reps @ 7,8...9x3
42.5 x1
45x1
45 2.5 x3
Rack pull mid shin 7 reps @ 7,8...9x2
45 10x1
45 10 5 x1
45 10 10x2
Day 3
Squat 2ct 4 reps @7,8...9x2
45x1
45 5x1
45 10x1
OHP w/ belt 5 reps @6,7...8x4
10x1
10 5x1
10 5 2.5x4
Barbell row 8 @6,7...8x4
10 10x1
25x1
25 5 2.5 x1....25 5x1....25 2.5x2
Missed GPP DAY
Day 5
DEADLIFT W/ belt 5 @6,7...8x3
45 25 5x1
45 25 10x1
45 25 10 5x3
Bench 1ct 5 @ 6,7...8x5
25 10x1
25 10 5x1
45x4
3-0-3 squat 8 reps @ 6,7...8x2
40x1
45x1
45 5x1
45 10x1 (7 reps, felt like a 9, mostly fatigue)
45 5x1
Week 5
Day 1
Squats w/ belt 4 @ 6,7...8x3
45 25 5
45 25 10
45 25 10 5x2
3ct bench 4 reps @ 7,8...9x2
25 10 5
45
45 2.5
45 5x1
2ct pauses deadlift (1in) [email protected] 7,8...9x2
45 10 5
45 10 10 @7
45 25x1
45 25 5x1
45 25 10x2
Day 3
Pin squats 4 reps @7,8...9x2
45
45 10
45 10 5x2
45 10
Press w/ belt 4 reps @ 6,7...8x5
5
10
15x5
Barbell rows 8 reps @ 6,7...8x4 (2ct
2ct deadlifts 45x2
Barbell rows
45x4
Day 5
Deadlift w/belt [email protected] 6,7,8x3
45 25
45 25 5
45 25 10x1 @6
45 25 10 5x1
45 25 10 10(45 45) x3
Bench 1ct [email protected],7,8x5
10
10 10
25
25 5
25 10
25 10 5
25 10 5 2.5x1
45x1
45 2.5x4
(One was >45 5x1 but @9)
Squat no belt [email protected],8,9x2
10
25
45
45 5
45 10
45 10 5
45 10 10 ~8 maybe just not warm
45 25 ~9
45 25 5
45 25 10 for 5
Week 6
Squat w/ belt [email protected] and [email protected]
45 45 25 [email protected]
45 45 2.5 @8x2 4reps
45 45 @8x1 4 reps
Bench 3ct [email protected],8...9x2-3 sets
25 10 5 ~6/7
45 ~6/7
45 2.5 @7/8
45 5 on one side and 45 5 2.5 on the other x1
45 5 2.5 @ 7/8
45 10 2.5 on one side 45 10 other sidex1
45 10 2.5 2 reps x1
DL @ 1” 4 reps @7,8...9x2
45 10 5
45 25
45 25 5x1
45 25 10x1
45 25 10 [email protected]
Day 3
Pin squat 3reps @7,8...9x3
45 15 5x3
Press w/belt 1 @ 8, 4 @8x4.
25 5x1
10 5 x4
Barbell rows 6 @ 6,7...8x4
Week 7
Squat w/ belt [email protected] [email protected]
45 45 25x1
45 45 2.5 x2
Bench pin [email protected],8,9x2-3
45 10x2
Pause deadlift [email protected],8,9x2
45 15
45 25x1
45 25 5x1
45 25 10 x1
45 25 10 2.5x1
Day 2
Pin squat [email protected],8...9x3
45 10
45 10 5
45 10 10 2.5 x3
OHP w/ belt [email protected] [email protected]
25 2.5 ~7
25 5 ~8
Barbell rows 6,7...8x4
10
25
25 5 x1
25 10 x1
25 10 5x1
25 10 2.5 x3
3rd lifting day
Deadlift [email protected] [email protected]
[email protected] = 265
230x1
225x3
Bench 1ct [email protected] [email protected]
45 10 10 @8
45 10 x4
Squat no belt [email protected],7...8x4 (trying to hurry for SI so super light, less than 2 minutes rest)
[email protected]
45 10 [email protected]
45 10 [email protected]
45 10x1 @8
45 5x1
Didn’t do last set gotta go
Week 8
Squat w/ belt [email protected] [email protected]
45 45 25 @8
3ct bench [email protected],8,9
45 10 @9
2ct paused deadlifts [email protected],8,9
25 25 10 10
Day 2
Pin squat [email protected],8,9
45
45 5
45 5 2.5
Press w/ belt [email protected] [email protected]
Barbell rows [email protected],7,8x2
Background
I have never trained consistently. I did wrestle for 4 years (2 years in middle school, 2 in high school). I also played football for 2 years in high school. As for lifting weights, I did lift some weights while doing sports but I remember being fairly weak compared to others (not sure if this is relevant information). Anyway, I started SSLP around the last week of January and stalled around the second week of March at
230 lbs for 5 reps (Squat)
200 lbs for 4 reps (Deadlift)
45 for 5 reps (Bench)
(not including the weight of the bar)
Height: 5'11
BW at beginning of SSLP: ~160-175 (unsure)
BW at the end of SSLP: 198lbs
BW at the end of the bridge: 194lbs (first time through)
Side note: the way I log each set is by jotting down the weight of each plate on one side of the barbell.
First time running the bridge.
Day 1 squat week 1
Set 1- 5 reps w/ 45 25
Set 2 45 25 5
Set 3 45 25 10
Bench week 1
Set 1- 45
Set 2- 45 5
Set 3- 45 10
Rack pulls week 1
Set 1- 45 10
Set 2 - 45 25
Set 3 - 45 25 10
Day 2
Squat 2ct
45 25
45 25 5
45 25 2.5 Bc of pausing
OHP
10 5
10 5 2.5
10 10
Barbell rows
10 only for 8 reps
GPP day
7 minutes of pull ups chin ups or rows
7 minutes of planks can be in small intervals
25 minutes of steady rate cardio 60-70% of max
Day 4
Deadlift
Set 1- 45 10 5
Set 2 - 45 25 5
Set 3 - 45 25 10
Bench 1ct
Set 1- 45
Set 2 - 40/ 25 10 5
Set 3 - 25 10 5 2.5
Squat 8 reps at RPE 6,7,8
Set 1 - 45
Set 2 - 45 2.5
Set 3 - 45 5
WEEK 2
Day 1
Squat w/ belt 5 reps @ 6,7 ...8x3sets
Set 1 - 45 25 5
Set 2- 45 25 5 2.5
Set 3x3- 45 25 10
Bench
42.5
45
45 2.5 45 5
Rack pull 7reps @ RPE 6,7......8x2
45 10 2.5 x1
45 25 2.5 x1
45 25 10 2.5x2
Week 2 day 2
Squat 2ct 4 reps @ RPE 7,8....9x2
45 25 (2.5/5)
45 25 10 (2.5/5)
45 45
OHP w/ belt
10 5 ()x1
10 5 2.5 ()x1
10 10 ()x4
Barbell rows 8 reps @6,7....8x3
10 5
10 5 2.5
25x2 25 5x1
Day 4
Deadlift w/ belt @ RPE 6,7...8x3
45 10
45 25
45 25 10 2.5x3
Bench 1ct 5 reps @ RPE 6,7...8x4
25 10
25 10 5
25 10 5x1
25 10x3
3-0-3 squat 8 reps @ RPE 6,7...8x2
45 2.5x1
45 2.5 x1
45 5 x1 45 5 2.5x1
Week 3
Day 1
Squat w/ belt 5 reps @ RPE 6,7....8 x3
45 10 10 x1
45 25 x1
45 25 5 x1 45 25 10x1
Close grip bench 4 reps @ RPE 7,8...9 x2
25 5 2.5 x1
25 10 x1
45 2.5 x2
Rack pull mid shin 7 reps @ RPE 7,8...9 x2
45 10 10 x1
45 25 x1
45 25 10 x2
Day 2 week 3
Squat 2ct 4 reps @ RPE 7,8....9x2
45 2.5 x1
45 5 2.5x1
45 10 10x2
OHP w/ belt 5 reps @6,7...8x4
10 x1
10 2.5 x1
10 5x1.....10 2.5 x1.....10 5x1.....10 5 2.5x1
Barbell rows 8 reps @ RPE 6,7...8x3
25 5x1
25 5 2.5 x1
25 10x2
DAY 4
Deadlift w/ belt 5 reps @ RPE 6,7...8x3
45 10 5x1
45 25 x1
45 25 5x3
Bench press 5 reps @ RPE 6,7...8x4
25 10 5x1
25 10 5 2.5 x1
45x1.....25 10 5 2.5x2
3-0-3 squat 8 reps @ 7,8...9x2
45x1
45 2.5x1
45 5x1 45 5 2.5 x1 45 10 x1
Week 4
Squat w/ belt 5 reps @RPE 6,7....8x4
45 25 x1
45 25 5x1
45 25 10,45 25 10 2.5; 45 25 10 5x1 ([email protected]).........45 45x4
[ended up doing 9 “warm up” set]
Close grip bench 4 reps @ 7,8...9x3
42.5 x1
45x1
45 2.5 x3
Rack pull mid shin 7 reps @ 7,8...9x2
45 10x1
45 10 5 x1
45 10 10x2
Day 3
Squat 2ct 4 reps @7,8...9x2
45x1
45 5x1
45 10x1
OHP w/ belt 5 reps @6,7...8x4
10x1
10 5x1
10 5 2.5x4
Barbell row 8 @6,7...8x4
10 10x1
25x1
25 5 2.5 x1....25 5x1....25 2.5x2
Missed GPP DAY
Day 5
DEADLIFT W/ belt 5 @6,7...8x3
45 25 5x1
45 25 10x1
45 25 10 5x3
Bench 1ct 5 @ 6,7...8x5
25 10x1
25 10 5x1
45x4
3-0-3 squat 8 reps @ 6,7...8x2
40x1
45x1
45 5x1
45 10x1 (7 reps, felt like a 9, mostly fatigue)
45 5x1
Week 5
Day 1
Squats w/ belt 4 @ 6,7...8x3
45 25 5
45 25 10
45 25 10 5x2
3ct bench 4 reps @ 7,8...9x2
25 10 5
45
45 2.5
45 5x1
2ct pauses deadlift (1in) [email protected] 7,8...9x2
45 10 5
45 10 10 @7
45 25x1
45 25 5x1
45 25 10x2
Day 3
Pin squats 4 reps @7,8...9x2
45
45 10
45 10 5x2
45 10
Press w/ belt 4 reps @ 6,7...8x5
5
10
15x5
Barbell rows 8 reps @ 6,7...8x4 (2ct
2ct deadlifts 45x2
Barbell rows
45x4
Day 5
Deadlift w/belt [email protected] 6,7,8x3
45 25
45 25 5
45 25 10x1 @6
45 25 10 5x1
45 25 10 10(45 45) x3
Bench 1ct [email protected],7,8x5
10
10 10
25
25 5
25 10
25 10 5
25 10 5 2.5x1
45x1
45 2.5x4
(One was >45 5x1 but @9)
Squat no belt [email protected],8,9x2
10
25
45
45 5
45 10
45 10 5
45 10 10 ~8 maybe just not warm
45 25 ~9
45 25 5
45 25 10 for 5
Week 6
Squat w/ belt [email protected] and [email protected]
45 45 25 [email protected]
45 45 2.5 @8x2 4reps
45 45 @8x1 4 reps
Bench 3ct [email protected],8...9x2-3 sets
25 10 5 ~6/7
45 ~6/7
45 2.5 @7/8
45 5 on one side and 45 5 2.5 on the other x1
45 5 2.5 @ 7/8
45 10 2.5 on one side 45 10 other sidex1
45 10 2.5 2 reps x1
DL @ 1” 4 reps @7,8...9x2
45 10 5
45 25
45 25 5x1
45 25 10x1
45 25 10 [email protected]
Day 3
Pin squat 3reps @7,8...9x3
45 15 5x3
Press w/belt 1 @ 8, 4 @8x4.
25 5x1
10 5 x4
Barbell rows 6 @ 6,7...8x4
Week 7
Squat w/ belt [email protected] [email protected]
45 45 25x1
45 45 2.5 x2
Bench pin [email protected],8,9x2-3
45 10x2
Pause deadlift [email protected],8,9x2
45 15
45 25x1
45 25 5x1
45 25 10 x1
45 25 10 2.5x1
Day 2
Pin squat [email protected],8...9x3
45 10
45 10 5
45 10 10 2.5 x3
OHP w/ belt [email protected] [email protected]
25 2.5 ~7
25 5 ~8
Barbell rows 6,7...8x4
10
25
25 5 x1
25 10 x1
25 10 5x1
25 10 2.5 x3
3rd lifting day
Deadlift [email protected] [email protected]
[email protected] = 265
230x1
225x3
Bench 1ct [email protected] [email protected]
45 10 10 @8
45 10 x4
Squat no belt [email protected],7...8x4 (trying to hurry for SI so super light, less than 2 minutes rest)
[email protected]
45 10 [email protected]
45 10 [email protected]
45 10x1 @8
45 5x1
Didn’t do last set gotta go
Week 8
Squat w/ belt [email protected] [email protected]
45 45 25 @8
3ct bench [email protected],8,9
45 10 @9
2ct paused deadlifts [email protected],8,9
25 25 10 10
Day 2
Pin squat [email protected],8,9
45
45 5
45 5 2.5
Press w/ belt [email protected] [email protected]
Barbell rows [email protected],7,8x2