jask558 The Bridge training log

[jask558]

Hi everyone,

I am starting the Bridge on Monday.

Training history and stats: I have done bro-splits, Stronglifts and Madcow before. My 5 rms after Stronglifts were 95 kg squat, 80 kg bench, 130 kg deadlift and 50 kg press. 5 rms after Madcow were 120 kg squat, 92.5 kg bench, 145 kg deadlift and 57.5 kg press. Before Stronglifts I weighted 70 kg at 185 cm (6 feet 1 inches for Americans). Now I weight 86 kg at 185 cm and I am bulking at least to 90 kg. Age 20, male.

This week I stalled with Madcow. I was supposed to get new 5 rms but I got squat 125 kg x 4, bench 95 kg x 4 and deadlift 150 kg x 4. Got new 4rms thought. Today I didn't do Fridays workout, instead I decited to test some 1 rms. Obviously testing 1 rms today was not optimal but I wanted to see where I am at before starting a new program. Attempts didn't go as planned.

Squat attempt 1: 125 kg ✓
attempt 2: 140 kg fail (bad attempt selection?)
attempt 3: 135 kg fail

Bench attempt 1: 100 kg ✓ (I got 100 kg first time when my 5 rm was 87.5 kg)
attempt 2: 105 kg fail
attempt 3: 105 kg fail

Deadlift attempt 1: 150 kg ✓
attempt 2: 160 kg ✓ (I got 160 kg first time when my 5 rm was 140 kg)
attempt 3: 170 kg fail

Lifetime goals are 3 plate bench, 4 plate squat and 5 plate deadlift. Getting ready to break some pr's with the Bridge.

UPDATED STATS

weight around 83 kg in the morning, around 85 kg during the day

Not sure how I have lost weight, I quess that my scale isn't accurate. Because you can step on it 3 times and it gives 3 different numbers! Doesn't matter, I have gotten stronger. And I am getting stronger. But I probably have to do a serious bulk at some point.

body fat 10.1 % based on Tanita body composition analyzer BC-418. I am probably around 10 % as I have visible abs.

height 185 cm = 6 feet 1 inches

waist 80 cm = 31.5 inches

squat 122.5 kg x [email protected], [email protected] 132.5 kg

bench 90 kg x [email protected], [email protected] 102.5 kg

deadlift 140 kg x [email protected]

sumo deadlift [email protected] 160 kg

press 57.5 kg x [email protected], [email protected] 65 kg

PR's for bodyweight stuff (when the gyms were closed in April 2021)

8 pistol squats, 15 chin ups

My all-time chin up PR is 20 reps btw. I was 15 and I weighted about 55-60 kg (I think that I was like 175 cm at 15, I wasn't 185 cm yet) so beign light helps with chin ups for sure.

[jask558]

Monday 8.6.2020

Squat: [email protected] 105 kg, [email protected] 110 kg, [email protected] 112,5 kg

Equipment used: belt

Notes: I used RPE estimate calculator for squats. My estimated 1rm is 140 kg based of 125 kg x 4 (even though I missed 140 kg on Friday). I just calculated percentages from 140 kg. RPE felt about right.

Close grip bench: [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg

Equipment used: wrist wraps

Notes: Finding right RPE was not easy here. I was stronger with close grip than I expected. My normal/wide bench grip is middle finger on the ring, now I used my press grip (the edge of the knurling). I felt like controlling the weight was harder with a close crip and I am wondering if I accidentally used too much bounce. Last set @9 felt about right, next time I try to control the weight more if possible.

Rack pull, mid-shin (block pull for me): [email protected] 120 kg, [email protected] 125 kg, [email protected] 140 kg

Equipment used: straps

Notes: Finding right RPE here was hard. Last set @8 felt about right.

Overall pretty good session even though finding right RPE was not easy.

[jask558]

Wednesday 10.6.2020

2ct paused squat [email protected] 90 kg, [email protected] 92.5 kg, [email protected] 95 kg

Equipment used: -

Notes: When you realise your 2ct paused squat without a belt is pretty much the same as your bench press. Maybe I could have gone a bit heavier but these felt awkward. I also could have used belt for these, staying tight would have been easier.

Press [email protected] 50 kg (felt like @7), [email protected] 52.5 kg (felt like @8), [email protected] 55 kg (felt like @10)

Equipment used: wrist wraps and belt

Notes: I overshoot RPE here. I used RPE estimate calculator again. My estimated 1 rm is 67 kg based of 57.5 kg x 5. Percentages from 67 kg were too heavy today.

Rows

Equipment used: -

[email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg, [email protected] 72.5 kg (felt like @7)

Notes: I propably could have done last set @8 with 75 kg but I played it save after overshooting RPE with press. After rows I did 2 sets of curls because gym buddy had some sets left.

[jask558]

I skipped GPP on Thursday, I will do it during weekend.

Friday 12.6.2020

Deadlift: [email protected] 120 kg, [email protected] 130 kg, [email protected] 140 kg (felt like @8.5)

Equipment used: belt

Notes: I experimented with hook grip. Deadlifts felt ok today, I definitely had 1 more with 140 kg. I am not sure if I had 2 more.

Bench press: [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg (felt like @10, more about this in notes)

Equipment used: belt and wrist wraps for last set

Notes: PDF says 1ct paused bench. I read from BBM forums that you can do touch and go here as well. I decited to do tng because there are 2ct and 3ct paused bench presses later in this program. On my last set, first 4 reps were tng and I decited to do a 2ct pause with the last rep! That pause made the set feel like @10. I have seen lifters do this but that wasn't a good idea here. I also experimented with a narrower grip because close grip went well on Monday. Today my grip was ring finger on the ring, previously it was middle finger on the ring. Felt ok, not sure if this was better than wider grip.

3-0-3 tempo squat [email protected] 70 kg, [email protected] 70 kg, [email protected] 70 kg

Equipment used: -

Notes: Wow, I really hated this variation. I felt like I was rushing the count and kept the weight same. RPE was hard to judge here because the weight is so submaximal but you are making it feel heavy. I would rather have done a beltless squat (there is beltless squat later in the program).

[jask558]

Monday 15.6.2020

squat [email protected] 105 kg, [email protected] 110 kg, [email protected] 112,5 kg, [email protected] 110 kg, [email protected] 110 kg

Equipment used: belt

Notes: Progressive overload. More sets than last Monday.

close grip bench: [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg, [email protected] 90 kg

Equipment used: wrist wraps

Notes: Progressive overload again. Close grip went surprisingly well again, I might have to experiment more with narrower grips with my normal bench. Last week I talked about posibly using too much bounce, today I lowered the weight slower. Spotter said there was no bounce.

block pull, mid-shin [email protected] 120 kg, [email protected] 130 kg (felt like @8), [email protected] 120 kg (felt like @7), [email protected] 130 kg

Equipment used: straps

Notes: Idk what happened. After second set I put 140 kg like last Monday. I couldn't even get it off the blocks. I was propably tired from squats. After that I put 120 kg again, that moved easy. Last set with 130 kg felt about right.

About GPP: Last week I didn't "have time" for GPP. At least I do 1 hour+ walks with dogs daily. When I get back to labour-type work again, it is some kind of GPP as well. But I really have to take GPP workouts more seriously, I actually used to do lots of chin ups during quarintine. My max was 16 in a row (they are not that hard when you weight 86 kg/189 lbs at 185 cm/6 feet 1 inces).

[jask558]

Wednesday 17.6.2020

2ct paused squat [email protected] 95 kg (felt like @6), [email protected] 100 kg (felt like @7), [email protected] 110 kg, [email protected] 110 kg

Equipment used: belt (except first set)

Notes: These went better than last week even though legs were pretty sore.

press [email protected] 50 kg (felt like @6.5), [email protected] 52.5 kg (felt like @7.5), [email protected] 52.5 kg, [email protected] 52.5 kg, [email protected] 52.5 kg (felt like @8.5), [email protected] 52.5 kg

Equipment used: wrist wraps (I propably should have used belt here)

Notes: I tried to do all sets @8 with 52.5 kg. Failed with last set. 6 sets of press in one workout, wow!

barbell rows [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg, [email protected] 75 kg, [email protected] 75 kg

Equipment used: -

Notes: Rows went well today.

[jask558]

I'll do GPP on Saturday.

Friday 19.6.2020

deadlift [email protected] 120 kg, [email protected] 130 kg, [email protected] 140 kg, [email protected] 130 kg, [email protected] 130 kg

Equipment used: belt

Notes: [email protected] with 140 kg felt good. For some reason, I didn't get it off the floor on my next set so I dropped the weight. I quess I am not used to multiple deadlift sets. I used hook grip again, it felt better.

bench press [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg, [email protected] 90 kg (felt like @8.5), [email protected] 90 kg (felt like @10), [email protected] 85 kg

Equipment used: wrist wraps (I didn't bother to use a belt here)

Notes: I did tng bench again. Because close grip went well on Monday, I experimented with narrower grip: pinkie on the ring. Not sure if I was stronger with this grip but I have never done 3x5 with 90 kg. I dropped the weight for last set because 4th set was too heavy.

3-0-3 tempo squat Experimenting with 70 kg

Equipment used: -

Notes: These are very hard to get down. Reps felt bad even with empty bar, no idea how light weights I should use. I felt like I was rushing the count again. Harderst part is going up slowly.

[TxSprinter]

This is cool, I've just read your progress so far and you're exactly a week ahead of me on The Bridge

It'll be really interesting seeing how you get on with this and comparing it with my experience. We're not too far apart in height, but you're a good deal heavier than me, whilst I have quite a few years on you. Very different strengths as well, with my deadlift esp, but also squat, being stronger than yours, but your pressing numbers quite a bit higher than mine.

[jask558]

Yeah, I am following your log too. This will be interesting.

[jask558]

GPP 20.6.2020

Chin ups in 7 min 33 reps

planks in 7 min 3 min

cardio 1 hour walk

Notes: I felt planks in my arms after chin ups. Whatever, I still have to increase my time as core was burning too.

[jask558]

Tuesday 23.6.2020

I continued working in warehouse again so I had to change training days due to schedule. I am unloading containers, boxes/furniture are usually 40 kg max. Unloading containers definitely effected Tuesday's session. I also slept like 5 hours previous night because I wasn't used to going to bed early (morning shift starts at 6 am, I have to wake up at 5 am). Maybe I could have been able to add weight without this extra fatique.

squat [email protected] 105 kg, [email protected] 110 kg (felt like @7.5), [email protected] 110 kg, [email protected] 110kg, [email protected] 110 kg

Equipment used: belt

close grip bench: [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg, [email protected] 90 kg (felt like @10)

Equipment used: wrist wraps

block pull [email protected] 110 kg, [email protected] 115 kg, [email protected] 130 kg, [email protected] 140 kg (plates rolled off from blocks lol)

Equipment used: straps

Notes: I took these light, maybe a bit too light. I was pretty tired at this point. I added weight for last set. It moved well but somehow plates rolled off from blocks. I decited to stop there as I was tired.

[jask558]

GPP is coming on Saturday and workout 3 is coming on Sunday.

Friday 26.6.2020

2ct paused squat [email protected] 100 kg, [email protected] 105 kg, [email protected] 110 kg, [email protected] 110 kg

Equipment used: belt

Notes: First sets were heavier than last week.

press [email protected] 47.5 kg, [email protected] 50 kg, [email protected] 52.5 kg, [email protected] 52.5 kg, [email protected] 52.5 kg, [email protected] 52.5 kg (felt like @8.5)

Equipment used: wrist wraps and belt for sets @8

Notes: Weight selection was good, better than last week.

barbell rows [email protected] 70 kg, [email protected] 75 kg, [email protected] 77.5 kg, [email protected] 77.5 kg, [email protected] 77.5 kg

Equipment used: -

Notes: Rows went well today, I increased the weight.

[jask558]

GPP 27.6.2020

Chin ups in 7 min 35 reps

Notes: 2 more than last time

Planks in 7 min 3 min

Notes: I felt planks in shoulders and arms again, wondering if my elbows were too wide. But core was burning too.

Curls in 7 min with 15 kg dumbells 34 reps

Notes: I added some arm work, I think I need it.

Cardio Unloading containers and walking daily is good cardio.

[jask558]

Sunday 28.6.2020

deadlift [email protected] 120 kg, [email protected] 130 kg, [email protected] 140 kg, [email protected] 140 kg, [email protected] 140 kg (felt like @8.5)

Equipment used: belt

Notes: Deadlifts went better than last week.

bench [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg, [email protected] 90 kg, [email protected] 90 kg (felt like @8.5 or @9), [email protected] 90 kg

Equipment used: wrist wraps

Notes: I should have dropped to 85 kg for last set. I wanted to get all sets @8 with 90 kg.

3-0-3 tempo squat [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg, [email protected] 70 kg

Equipment used: -

Notes: I still hate these.

About my bulk Morning weight is still around 85-86 kg. I feel like I am already eating enough but looks like I am not.

[jask558]

Tuesday 30.6.2020

squat [email protected] 105 kg, [email protected] 110 kg, [email protected] 112.5 kg, [email protected] 112.5 kg, [email protected] 112.5 kg, [email protected] 112.5 kg

Equipment used: belt

Notes: I did all sets @8 with 112.5 kg for the first time. Last 2 sets felt heavier.

close grip bench [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg, [email protected] 90 kg, [email protected] 90 kg

Equipment used: wrist wraps

Notes: I did all sets @9 with 90 kg, last set felt heavier.

block pull [email protected] 120 kg, [email protected] 125 kg, [email protected] 130 kg, [email protected] 130 kg

Equipment used: straps

Notes: Block pulls felt heavy today. I am not too worried about this because I hit 3x5 deadlift PR on Sunday and 4x5 squat PR before these.

About unloading containers I said furniture are usually 40 kg max... Let me introduce you to 80 kg soffas. Feels like strongman training even though there are 2 guys in one container.

[jask558]

Friday 3.7.2020

2ct paused squat [email protected] 100 kg, [email protected] 105 kg, [email protected] 110 kg, [email protected] 110 kg, [email protected] 110 kg

Equipment used: belt

press [email protected] 47.5 kg, [email protected] 50 kg, [email protected] 52.5 kg, [email protected] 52.5 kg, [email protected] 52.5 kg, [email protected] 52.5 kg

Equipment used: belt and wrist wraps

barbell rows [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 77.5 kg, [email protected] 77.5 kg, [email protected] 77.5 kg, [email protected] 77.5 kg

Equipment used: -