jask558 The Bridge training log

[jask558]

Tuesday 27.10.2020

Pretty good session overall, I hit 2 squat PR's.

squat [email protected] 132.5 kg PR, [email protected] 120 kg PR, [email protected] 115 kg

press [email protected] 60 kg , [email protected] 52.5 kg, [email protected] 52.5 kg

Notes: Again, pretty bad press single. However, back-offs sets felt better, they were a bit too light actually.

block pull (mid-shin) [email protected] 110 kg, [email protected] 130 kg, [email protected] 130 kg

Notes: Ok block pulls. I had some lower back pain/discomfort, somewhat tolerable though.

[jask558]

GPP 28.10.2020

Haven't done these in a while.

chins in 9 min 40 reps

planks for 9 min

Notes: Shoulders were burning more than core, maybe I do v-sit stuff next time. I didn't track my total plank time, I forgot that lol.

db curls and db overhead extension superset with 15 kg dumbell(s)

[jask558]

Friday 30.10.2020

bench [email protected] 100 kg, [email protected] 90 kg (overshoot), [email protected] 85 kg, [email protected] 85 kg

Notes: Ok bench session. Sets with 85 kg went better than expected after overshooting with 90 kg.

2ct paused squat [email protected] 60 kg, [email protected] 70 kg, [email protected] 80 kg, [email protected] 80 kg

Notes: I did these a bit lighter than before, abs were a bit sore from GPP. I focused on getting a good pause. These aren't as bad as 3-0-3 tempo squats but these are still torture.

pendlay rows 70 kg x 12, 60 kg x 3 x 12

Notes: I didn't do the row variation described in the program today because pendlays are good for my lower back currently. These feel like light conventional deadlifts in my lower back (even though this is not a hip hinge).

[jask558]

Sunday 1.11.2020

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

Notes: I tried conventional again. No back pain . I kept the RPE lower than the program describes. This is a good starting point. I start increasing the loads gradually to where they were before the injury. No need for voodoo stretches and mobility drills .

2ct paused bench [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg, [email protected] 70 kg

bodyweight dips [email protected], [email protected], [email protected]

Notes: Haven't done dips in a while.

[jask558]

Thursday 12.11.2020

I had a holiday trip, no gym access, I was active though. I decited to start PB1 again. Finding right working weights wasn't easy today.

squat [email protected] 100 kg, [email protected] 110 kg, [email protected] 120 kg

press [email protected] 45 kg, [email protected] 50 kg, [email protected] 55 kg (overshoot)

rdl [email protected] 80 kg, [email protected] 90 kg, [email protected] 90 kg (I went lower)

ez bar curl with 32.5 kg 15 reps, 10 reps

rope pressdown with 22.5 kg 15 reps, 10 reps

[jask558]

Saturday 14.11.2020

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

Notes: Bench moved well today, 90 kg felt much better than last time I did bench. I almost rated last set as @8.5.

leg press [email protected] 140 kg, [email protected] 160 kg, [email protected] 170 kg

pendlay rows, myo 70 kg x 16, 70 kg x 5, 70 kg x 4, 70 kg x 0

[jask558]

Sunday 15.11.2020

deadlift [email protected] 120 kg, [email protected] 130 kg, [email protected] 135 kg

Notes: No back pain really, some soreness from rows and rdl's. I am pretty happy with the last set, I can probably pull 140 kg for sets of 6 soon. 150 kg for 6 would be a big pr.

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

Notes: Close grip went pretty well despite chest soreness form bench.

press 50 kg x 9, 40 kg x 11 (failed to get 12), 40 kg x 1 (slow bar speed, there was no way that I could get 12)

Notes: 63 % for sets of 12 is impossible for me after close grip bench and amrap press. I might have to use like 35 kg for sets of 12...

[jask558]

I did a body fat test with tanita body composition analyzer bc-418 in my gym. My body fat was 10,1 %. I am not surprised because I have visible abs and my waist is small. I only weighted 82,6 kg though, maybe the scale at home isn't that accurate. So my lean body mass would be 74,3 kg. Height is still 185 cm lol.

[jask558]

Wednesday 18.11.2020

squat [email protected] 100 kg, [email protected] 110 kg, [email protected] 115 kg, [email protected] 110 kg

press [email protected] 40 kg, [email protected] 45 kg, [email protected] 50 kg, [email protected] 50 kg, [email protected] 50 kg

rdl [email protected] 80 kg, [email protected] 85 kg, [email protected] 85 kg, [email protected] 85 kg

Notes: I really feel rdl's in my lower back, more than conventional or block pulls so I didn't go very heavy. These are borderline tolerable, I like doing block pulls in this slot but I try to do these as they are in the program.

[jask558]

Saturday 21.11.2020

bench [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg..., [email protected] 82.5 kg, [email protected] 82.5 kg

Notes: 90 kg moved surprisingly well last week, now it didn't. 90 kg is just too heavy for [email protected], I should have just used 85 kg. I think that I lowered the bar too quickly on first sets, that could have made the weights feel heavier.

leg press [email protected] 140 kg, [email protected] 150 kg, [email protected] 160 kg, [email protected] 170 kg

pendlay rows, myo 80 kg x 14 PR, 80 kg x 5, 80 kg x 1

Notes: Wow, 80 kg x 14 is a big pendlay row PR. No lower back pain either.

[jask558]

Sunday 22.11.2020

deadlift [email protected] 120 kg, [email protected] 130 kg, [email protected] 140 kg, [email protected] 135 kg

Notes: Deadlifts went well. [email protected] 140 kg = [email protected] 150 kg which was my best before the injury.

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

press 50 kg x 5, 30 kg x 2 x 12

Notes: Insane chest, shoulder and triceps pump.

[jask558]

Tuesday 24.11.2020

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

press [email protected] 45 kg, [email protected] 50 kg, [email protected] 50 kg , [email protected] 45 kg, [email protected] 45 kg

Notes: I wasn't recovered from Sunday. Insane pressing volume.

rdl [email protected] 80 kg, [email protected] 85 kg, [email protected] 85 kg, [email protected] 80 kg

Notes: Some back pain/discomfort. I don't have "pain" when deadlifting though.

[jask558]

Saturday 28.11.2020

bench [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg, [email protected] 85 kg, [email protected] 80 kg

leg press (different machine) [email protected] 120 kg, [email protected] 130 kg, [email protected] 130 kg (some knee pain)

leg press (the machine I have used before) [email protected] 160 kg (still some knee pain)

Notes: That one leg press machine was used so I used another one. I had some knee pain so I skipped 1 set. Nothing serious, I can squat and walk without knee pain.

pendlay rows, myo 80 kg x 14, 80 kg x 5, 80 kg x 1

Notes: Once again, pendlays went well. Pendlays and deadlifts are feeling strong currently.

[jask558]

Monday 30.11.2020

deadlift [email protected] 120 kg, [email protected] 130 kg, [email protected] 140 kg (this moved better before), [email protected] 130 kg, [email protected] 120 kg

Notes: I had some lower back tightness but it didn't really matter.

close grip bench [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg, [email protected] 75 kg, [email protected] 70 kg

Notes: Close grip felt weak today so I didn't go very heavy.

db press 17.5 kg x 9, 12.5 kg x 12, 12.5 kg x 12

Notes: Barbell press destroys me on day 3, db press felt better.

[jask558]

Thursday 3.12.2020

squat [email protected] 100 kg, [email protected] 110 kg, [email protected] 112.5 kg, [email protected] 105 kg, [email protected] 105 kg

press [email protected] 40 kg, [email protected] 45 kg, [email protected] 50 kg, [email protected] 50 kg, [email protected] 50 kg

rdl [email protected] 80 kg, [email protected] 90 kg, [email protected] 95 kg, [email protected] 95 kg, [email protected] 95 kg