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jask558 The Bridge training log

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  • jask558
    replied
    chins, 8 min amrap

    planks, 8 min amrap

    bb curls
    30 kg x 3 x 12

    triceps extensions, ez curl bar 3 x 12

    db curls 3 x 12

    triceps extensions 40 kg x 3 x 12

    db row, 8 min amrap

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  • jask558
    replied
    Today I cut a few sets due to time.

    sumo dl 6 x 140 kg, [email protected] 160 kg , [email protected] 180 kg PR

    Wow, deadlift has responded well.

    db incline press 31 kg x 3 sets of 8

    db press 26 kg x 8, 20 kg x 10, 20 kg x 10

    abs

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  • jask558
    replied
    bench [email protected] 80 kg, [email protected] 82,5 kg???, [email protected] 80 kg, [email protected] 85 kg???, [email protected] 80 kg, [email protected] 80 kg

    Woow, I have no idea how bench was this bad today! No way.

    ssb squat 70 kg x 4 sets of 10

    pendlay row 80 kg x 14, 80 kg x 5

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  • jask558
    replied
    squat 6 x 110 kg, [email protected] 120 kg, [email protected] 125 kg, [email protected] 120 kg. [email protected] 120 kg

    press 6 x 50 kg, 6 x 52,5 kg, 6 x 52,5 kg, [email protected] 60 kg, [email protected] 60 kg, [email protected] 55 kg

    rdl 10 x 100 kg, 4 sets of 10 x 120 kg

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  • jask558
    replied
    neutral grip chins, 8 min

    planks, 8 min


    db curls 2 x 12

    db triceps 2 x 12

    roman chair sit ups, 8 min

    db rows, 8 min

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  • jask558
    replied
    sumo dl 6 x 140 kg, [email protected] 160 kg, [email protected] 160 kg, [email protected] 160 kg, [email protected] 160 kg

    So, today the first set with 160 didn't feel that good but the other sets felt better for some reason.

    close grip incline [email protected] 60 kg, [email protected] 62,5 kg, [email protected] 65 kg, [email protected] 65 kg, [email protected] 60 kg

    db press 26,5 kg x [email protected], 21 kg x 2 sets of 12

    Got 12 this time.

    bb curls 30 kg x 2 sets of 12

    ez curl barl triceps 2 x 12

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  • jask558
    replied
    bench 6 x 80 kg, [email protected] 85 kg, [email protected] 87,5 kg, [email protected] 82,5 kg ,[email protected] 82.5 kg

    87,5 x 6 is the best set of 6 I have done since the injury. Rep 5 felt like @8 but rep 6 felt like @10. But both squat and bench have already responded to this program.

    ssb squat (The bar is probably 30 kg) 70 kg x 10, 75 kg x 10, 75 kg x [email protected], 70 kg x 10, 70 kg x 10

    Still brutal.

    pendlay rows, myo 80 kg x 14, 80 kg x 2

    My back was pumped from those ssb squats already!

    Leave a comment:


  • jask558
    replied
    squat 6x110 kg, [email protected] 120 kg, [email protected] 130 kg PR (overhsot a bit because 120 felt so easy), 6 x 120 kg, 6 x 120 kg

    press 6x50 kg, 6 x 55 kg, [email protected] 60 kg, 6 x 55 kg, 6 x 55 k

    Press felt worse than last week. I think that I was too tired after that 130x6 squat.

    rdl 10 x 100 kg, 3 x 10 x 120 kg

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  • jask558
    replied
    chins in 7 min 25 reps

    roman chair sit ups in 7 min 37 reps

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  • jask558
    replied
    neutral grip chins for 7 min 26

    planks for 7 min

    barbell curls
    2 x 12 x 30 kg

    tricep extensions with ez curl bar 2 x 12

    db curls 2 x 12

    db extensions 2 x 12

    Leave a comment:


  • jask558
    replied
    sumo dl 6 x 140 kg, [email protected] 160 kg, [email protected] 165 kg, [email protected] 165 kg

    These didn't feel that great today. It also felt like my grip was an issue with 6 x 165.

    close grip incline press [email protected] 60 kg, [email protected] 62,5 kg, [email protected] 65 kg, [email protected] 65 kg, [email protected] 60 kg

    db press 26,5 kg x [email protected], 20 kg x 12, 20 kg x [email protected]

    Couldn't get 12 on the last set lol.

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  • jask558
    replied
    bench 6 x 80 kg, [email protected] 85 kg, [email protected] 90 kg , [email protected] 82.5 kg, [email protected] 80 kg

    First failed set of the program. I was hoping to get 90 for 6 today as that is what I was able to do @8-9 before the injury. I am not happy with my bench currently and that is the reason why I overshot the 3rd set.

    ssb squat (no bar weight included) 40 kg x 10, 45 kg x 10, 2 sets of 10 reps x 50 [email protected] or something

    These sets of 10 are still brutal.

    pendlay row, myo 80 kg x 14, 80 kg x 5
    Last edited by jask558; 10-11-2022, 04:02 PM.

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  • jask558
    replied
    squat 6 x 110 kg, 6 x 120 kg, [email protected] 125 kg, 6 x 120 kg

    I filmed the 125x6 set to see if my depth was fine. The first 3 reps were a bit too high but the last 3 were good. So I have to focus on depth on the first reps more.

    press 6 x 50 kg, 6 x 55 kg, [email protected] 60 kg , [email protected] 60 kg, [email protected] 60 kg

    What? That first set with 60 kg could have been almost @7? Wow, this is good.

    rdl 100 kg x 10, 3 sets of 10 reps x 120 kg

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  • jask558
    replied
    chins for 7 min + roman chair sit ups for 7 min

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  • jask558
    replied
    neutral grip chins in 7 min 26 reps

    abs in 7 min I experimented with hanging knee raises and kneeling ab wheel rollouts for the abs section as I wasn't sure what to do. I could do planks too.

    db curls

    lying db extensions

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