jask558 The Bridge training log

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23.9.2021

rdl [email protected] 90 kg, [email protected] 100 kg, [email protected] 105 kg

close grip incline [email protected] 50 kg, [email protected] 55 kg, [email protected] 60 kg

Well, this was better than last week at least.

lat pulldown, myo

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27.9.2021

squat 3 sets x [email protected] 100 kg, 8 x 90 kg

Squats felt very bad today so I did all sets with 100 kg.

bench [email protected] 75 kg, [email protected] 80 kg, [email protected] 85 kg , 8 x 75 kg

Wow, bench went very well today.

seated db press, myo

arms

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sumo dl [email protected] 120 kg, [email protected] 130 kg, [email protected] 145 kg

db bench [email protected] 29 kg, [email protected] 29 kg, [email protected] 31 kg, 10 x 26.5 kg

leg press, myo

7 min upper back work

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29.9.2021

front squat [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg

pin bench (above chest) [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg

db incline, myo

30.9.2021

rdl [email protected] 100 kg, [email protected] 105 kg, [email protected] 110 kg

close grip incline [email protected] 50 kg, [email protected] 55 kg, [email protected] 55 kg, [email protected] 50 kg

Incline is so hard after 3 days of benching...

lat pulldowns, myo

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4.10.2021

squat [email protected] 105 kg, [email protected] 110 kg, [email protected] 115 kg, 8 x 100 kg

bench [email protected] 85 kg, [email protected] 87.5 kg, [email protected] 90 kg , 75 kg x 10

No idea why 90 kg was so weak. That 85 kg x 8 felt so good last week.

pin press chin, 6 min amrap

triceps

5.10.2021

sumo dl 6 x 140 kg, [email protected] 150 kg, [email protected] 170 kg PR, 150 kg x 8

No way I just did 170 kg for [email protected]! I can pull 5 plates faster than I thought...

football bar bench [email protected] 70 kg, [email protected] 70 kg, [email protected] 70 kg, [email protected] 75 kg, [email protected] 75 kg

I had to try this bar for this bench slot. Felt good.

hack squat machine, 6 min amrap

curls

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6.10.2021

2ct paused front squat [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg

pin bench (above chest) [email protected] 75 kg, [email protected] 80 kg, [email protected] 87.5 kg

seated pin press, 6 min amrap

triceps

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7.10.2021

block pull, mid-shin 8 x 100 kg, [email protected] x 130 kg, [email protected] 150 kg

close grip incline [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg

db rows, 6 min amrap

curls

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Week 5 (modified Untamed Method)

day 1

squat [email protected] 105 kg, [email protected] 110 kg, [email protected] 110 kg, 8 x 90 kg

bench [email protected] 85 kg, [email protected] 87.5 kg, [email protected] 90 kg, 8 x 80 kg

pin press, chin 6 min amrap

arms

day 2

sumo dl [email protected] 150 kg, [email protected] 160 kg, [email protected] 160 kg, 8 x 140 kg

football bar bench [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg, [email protected] 75 kg

front squat 6 min amrap

day 3

ssb squat (first time ever) [email protected] 80 kg, [email protected] 70 kg, [email protected] 70 kg

I think that this one is about 30 kg.

pin bench, above chest [email protected] 75 kg, [email protected] 80 kg, [email protected] 85 kg

seated db press 6 min amrap

day 4

block pull, mid shin [email protected] 130 kg, [email protected] 140 kg, [email protected] 150 kg

close grip incline [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg

row machine 6 min amrap

[jask558 Senior Member Find all posts View Profile Close jask558]

Haven't been logging in a while. I hit a few new PR's: 140 kg squat ([email protected]), 180 kg sumo dl ([email protected]) and 110 kg bench ([email protected]). I think that I might hit a 200 kg dl soon based on how well 180 kg moved. However, I strained my right pec when attempting a 120 kg bench. Not the best idea to attempt a max bench in the middle of a training block... I can squat, dl and press normally but heavy bench is not possible. Might have to focus on overhead work while this injury is healing. Pretty annoying as I was so close to hitting a 120 kg bench. Well, that is coming next year.

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watch this video to burn belle fat. https://shrinke.me/pzslL

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Pec rehab update: Today I floor pressed 80 kg x 6 and that set wasn't even that hard. So good progress. I am probably doing floor press with 90 kg soon.

I have also overhead pressed 70 kg x 1 (PR). I am doing 120 kg x 6 on squats and 160 kg x 6 on deadlifts (@7-8).

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Yesterday I deadlifted 190 kg (PR) @9. Today I floor pressed 80 kg, 82.5 kg and 85 kg for 5 reps and it was tolerable, some discomfort in my right pec but not too bad. So pec rehab is still going well.

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Pec rehab update: Today I tried close grip bench press with some weight. 70 kg x 5 wasn't very tolerable so I racked the bar after the 5th rep. So floor press feels much better than regular bench press currently. But my best floor press set is only 90 kg x [email protected] so I should be pretty close to that soon.

Today I also overhead pressed 60 kg x 7 (PR).

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Press was pretty weak yesterday as I just did 60 kg x 7 last week but now 62.5 kg x 3 was not so easy.

squat [email protected] 140 kg, [email protected] 125 kg, [email protected] 125 kg, [email protected] 120 kg, [email protected] 120 kg

press [email protected] 65 kg, [email protected] 60 kg, [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 62.5 kg

high incline db press 20 kg x 8, 25 kg x 8, 30 kg x 2 x [email protected]

Right pec felt ok here.

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sumo deadlift [email protected] 200 kg PR, 2 x 3 x 180 [email protected]

Hell yeah.

Today my pecs were sore from yesterday and floor press didn't feel good in my right pec as I only did 80 kg for 1 rep and I racked the bar after that. No idea when I can bench normally again... I have to focus on training for a 80 kg overhead press then.

seated db press 22.5 kg x 8, 25 kg x 8, 30 kg x [email protected]

neutral grip chin ups 3 x 8