jask558 The Bridge training log

[jask558]

bench [email protected] 100 kg, [email protected] 90 kg, [email protected] 82.5 kg, [email protected] 82.5 kg

front squat [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg, [email protected] 60 kg

db rows 35 kg x 10, 3 x 12 x 30 kg

[jask558]

I had to skip session 3 last week because weekend was busy. Today I decited to test bench and deadlift and it didn't go well... I missed 105 kg on bench and I missed 170 kg on deadlift. I wasn't "peaked" but I don't think that this cycle worked well.

Some thoughts:

- OHP isn't really working if I want to improve my bench, so OHP will not be a main lift anymore
- I might do sets of 4 instead of sets of 6 on my main bench day

This week could be a "pivot" week.

[jask558]

I watched Alan Thrall's pivot week video so I did new exercises.

trap bar deadlift (the trap bar is probably 23 kg) 123 kg x 6, 133 kg x 6, 153 kg x [email protected] x 3 sets

I have never done trap bar deadlifts before. These were fun, I could have used a bit more weight.

db bench 30 kg x [email protected], 32 kg x [email protected], 35 kg x [email protected], 35 kg x [email protected], 35 kg x [email protected]

I haven't done much db bench. These were fun too.

front squats 8 x 60 kg, [email protected] 80 kg

[jask558]

Yesterday I did 14 chin ups @9.

pin front squat [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg

incline bench [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg, [email protected] 60 kg, [email protected] 60 kg

lat pulldown 10 x 81.5 kg, 10 x 81.5 kg, 10 x 77.5 kg

triceps pushdown

[jask558]

New training cycle has started. I am now doing front squats as my main squat since I am not competing in powerlifting. And press is not a main lift anymore.

front squat [email protected] 80 kg, [email protected] 90 kg, [email protected] 100 kg lol, [email protected] 80 kg

Yeah that 100 kg was too much. But I have never front squated this much weight.

3ct paused bench [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg, [email protected] 80 kg

These were long pauses.

db rdl (deadlift platform was used) 40 kg x 12 x 2, 40 kg x 10

These were very challenging for my grip since I didn't use straps.

[jask558]

bench [email protected] 100 kg, [email protected] 90 kg, [email protected] 90 kg, [email protected] 90 kg, [email protected] 85 kg

Today the difference between 85 kg and 90 kg was more than just 5 kg! I have to get these working weights up.

2c paused front squat 3 x 8 x 40 kg @paused sets of 8 suck

pendlay row 3 x 10 x 80 kg

[jask558]

sumo dl [email protected] 160 kg, [email protected] 150 kg PR, [email protected] 150 kg

Wow, 150 kg moved well. I have never done 6 reps with 150 kg.

close grip incline [email protected] 60 kg, [email protected] 65 kg, [email protected] 65 kg, [email protected] 60 kg

Incline was very hard today...

press 40 kg x 4???

Delts were done after incline. This is about 20 kg less than normal. I might do close grip bench instead of close grip incline so I can press afterwards.

triceps

I didn't really do GPP this week... I have to do more GPP so I get more training volume for upper back, abs and arms.

[jask558]

Back to the gym (holiday trip)

squat [email protected] 95 kg, [email protected] 100 kg, [email protected] 100 kg

close grip incline [email protected] 60 kg, [email protected] 65 kg, [email protected] 67.5 kg

rdl [email protected] 80 kg, [email protected] 90 kg, [email protected] 100 kg

[jask558]

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

front squat (legs were sore) [email protected] 50 kg, [email protected] 52.5 kg, [email protected] 55 kg

pendlay row [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg

[jask558]

sumo dl [email protected] 140 kg, [email protected] 145 kg, [email protected] 145 kg

close grip bench [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg

press 40 kg x 7, 8, 6

Wow, I can't press anything after a bench variation! About 10 kg less than normal! Huge delt pump...

[jask558]

squat [email protected] 95 kg, [email protected] 105 kg, [email protected] 110 kg, [email protected] 105 kg

close grip incline [email protected] 62.5 kg, [email protected] 65 kg, [email protected] 70 kg, [email protected] 70 kg

rdl [email protected] 80 kg, [email protected] 100 kg, [email protected] 100 kg

[jask558]

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

These felt heavy...

front squat [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 62.5 kg, [email protected] 65 kg

pendlay row [email protected] 65 kg, [email protected] 70 kg, [email protected] 80 kg

[jask558]

sumo dl [email protected] 140 kg, [email protected] 150 kg, [email protected] 155 kg PR

close grip bench [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg

press 2 x 8 x 40 kg, 40 kg x 5???

I still can't press after a bench variation.

[jask558]

squat [email protected] 100 kg, [email protected] 105 kg x 3 sets

Some back pain here so I didn't go very heavy.

close grip incline [email protected] 62.5 kg, [email protected] 67.5 kg, [email protected] 70 kg, [email protected] 70 kg

This felt better than last week.

rdl 60 kg x 8

Yeah, a bit too much back pain. So I skipped rdl's.

[jask558]

bench [email protected] 80 kg, [email protected] 85 kg, 4[email protected] 90 kg, [email protected] 95 kg, [email protected] 85 kg

This was pretty good actually. Going for 95 kg wasn't the best decision though.

front squat [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg

pendlay rows [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg

No back pain.