jask558 The Bridge training log

[jask558]

Friday 4.12.2020

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

leg press [email protected] 130 kg, [email protected] 140 kg, [email protected] 150 kg, [email protected] 150 kg, [email protected] 150 kg

pendlay rows, myo 80 kg x 14, 80 kg x 5, 80 kg x 2

[jask558]

Monday 7.12.2020

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] 55 kg, [email protected] 52.5 kg, [email protected] 50 kg

Notes: The best set of 6 with 55 kg ever.

rdl 80 kg x 10, 85 kg x 10, 90 kg x 5

Notes: Some back pain so I stopped. Conventional dl's don't feel as bad as rdl's.

[jask558]

Wednesday 9.12.2020

bench [email protected] 80 kg, [email protected] 85 kg, [email protected] 87.5 kg , [email protected] 85 kg, [email protected] 82.5 kg

Notes: Bench moved well today. That was the best 87.5 kg x 6 ever. I have done 87.5 kg x 6 and 90 kg x 6 before but that set felt awesome.

leg press 140 kg x [email protected], 150 kg x [email protected], 160 kg x [email protected], 170 kg x [email protected], 180 kg x [email protected]

Notes: Leg press felt easy today.

pendlay rows, myo 80 kg x 16, 80 kg x 5, 80 kg x 1

Notes: Maybe I went a bit too hard on first set.

[jask558]

Sunday 13.12.2020

deadlift [email protected] 120 kg, [email protected] 130 kg, [email protected] 140 kg, [email protected] 140 kg (no way I could have done another 6 reps without grinding)

Notes: I take deadlifts pretty easy due to current lower back issues. I am not worried about rounding my back because it doesn't matter but I avoid grinding reps.

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

seated db press 27.5 kg x 8, 20 kg x 11, 20 kg x 10, 17.5 kg x 11

Notes: Again, failed to get 63 % 3 x 12 on back-offs, even with db press.

[jask558]

Monday 14.12.2020

squat [email protected]@8 130 kg, [email protected] 117.5 kg

Notes: Squat wasn't feeling that good so I did 2.5 kg less than I planned. That single moved well though.

press [email protected] 62.5 kg, [email protected] 55 kg

Notes: Pretty good pressing session today even though delts were sore from db press.

stiff leg deadlift [email protected] 100 kg, [email protected] 102.5 kg, [email protected] 105 kg

Notes: First time doing these. I also deadlifted yesterday so I was conservative with RPE.

[jask558]

Thursday 17.12.2020

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

Notes: Single with 100 kg could have moved a bit better. 90 kg x 6 moved pretty well though. I am currently not used to singles on bench I quess.

front squat [email protected] 50 kg, [email protected] 55 kg, [email protected] 60 kg

Notes: Second time trying front squats. These felt a bit akward but I keep doing these. Yes, I currently bench more than I front squat.

lever row 60 kg x 10, 40 kg x 2 x 12

[jask558]

Sunday 20.12.2020

deadlift [email protected] 150 kg, [email protected]@9 140 kg

Notes: My single @8 was less than I expected. Looks like I am not used to singles. Previous lower back injuries still affect my deadlift.

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

Notes: These went well actually. I think that my pauses were pretty good.

incline db press [email protected] 20 kg, [email protected] 25 kg, 2 x 30 kg (lol), [email protected] 25 kg

Notes: Yeah, it was hard to get those 30 kg dumbells into position, I messed up. Whatever.

[jask558]

Wednesday 23.12.2020

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

press [email protected] 65 kg, [email protected] 57.5 kg PR, [email protected] 55 kg

Notes: 57.5 kg for [email protected] is a nice rep PR.

stiff leg deadlift [email protected] 100 kg, [email protected] 110 kg, [email protected] 110 kg

I had time so I decited to do some GPP stuff in the gym. Haven't done GPP or chins in a while lol.

chins in 9 minutes 37 reps

Notes: These are a bit harder after other lifts.

cable curls and cable extensions superset 2x12-15

[jask558]

Saturday 26.12.2020

I didn't train on christmas day. Today I was a bit tired from yesterday haha.

bench [email protected] 102.5 kg , [email protected] 92.5 kg , [email protected] 87.5 kg

front squat [email protected] 50 kg, [email protected] 55 kg, [email protected] 60 kg, [email protected] 55 kg

[jask558]

Wednesday 30.12.2020

I just decited to repeat workout 2 as I skipped 1 exercise. Training has been inconsistent after christmas.

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

front squat [email protected] 50 kg, [email protected] 55 kg, [email protected] 60 kg, [email protected] 55 kg

lever row 10 x 60 kg, 3 x 12 x 40 kg

[jask558]

Tuesday 5.1.2021

Yeah, training has been inconsistent during christmas time. I decited to try something new and start Alan Thrall's 13-week free program. I am expecting good gains if I can do this 4x/week.

squat [email protected] 100 kg, [email protected] 102.5 kg, [email protected] 102.5 kg, 8 x 90 kg

Notes: Sets of 8 are hard. Bar speed was good though.

bench [email protected] 75 kg, [email protected] 80 kg, [email protected] 82.5 kg, 8 x 70 kg

Notes: Bench didn't go that well because I have done [email protected] 80 kg with a 2ct pause. Or then my 2ct pause isn't much weaker than my tng bench. Today I could have rushed the reps a bit, maybe that is why bench felt weak today.

pin press forehead, myo 40 kg x 10 lol, 30 kg x 3 x 5

Notes: These were lot harder than I expected! My pin press is less than my press.

I had time so I decited to do leg press from day 2.

leg press, myo 130 kg x 14, 130 kg x 5 x 2, 130 kg x 3

[jask558]

Thursday 7.1.2021

deadlift [email protected] 100 kg, [email protected] 110 kg, [email protected] 120 kg, 8 x 107.5 kg

Notes: Back felt tight so I was conservative with these. I was planning to do 130 kg x 8 but 100 kg didn't feel that good so I only did 120 kg x 8.

3ct paused bench [email protected] 60 kg, [email protected] 65 kg, [email protected] 65 kg, [email protected] 60 kg

Notes: Lol 3ct paused bench for sets of 10: Grinding with 65 kg . Good chest pump.

I already did leg press on day 1.

[jask558]

Saturday 9.1.2021

front squat [email protected] 50 kg, [email protected] 55 kg, [email protected] 60 kg, [email protected] 50 kg

Notes: Front squats went well today. I think that I will make lots of progress with these.

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

Notes: I overshot these. Sets of 10 are hard to judge. Well, at least I didn't get pinned like Alan did in his Untamed Method video series. I quess that I should have done 70 kg, 72.5 kg and 75 kg. 80 kg would have been good for [email protected]

db incline press, myo 20 kg x 13, 20 kg x 3 lol

Notes: I overshot these a bit too. 15 kg would have been a good weight for these.

[jask558]

Sunday 10.1.2021

wide grip rdl [email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg, [email protected] 80 kg

close grip incline bench [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 62.5 kg , [email protected] 55 kg

Notes: Overshot these a bit too.

lat pulldown, myo 82 kg x 14, 82 kg x 5, 82 kg x 4

I am feeling pretty good even though there is lots of volume (at least compared to what I have done). I was also able to train 4x/week which is nice. I think that my work capacity is decent so recovery shouldn't be a problem here.

[jask558]

Tuesday 12.1.2021

squat [email protected] 100 kg, [email protected] 105 kg, [email protected] 107.5 kg , 12 x 92.5 kg, 4 x 92.5 kg

Notes: Wow, my [email protected] was 5 kg heavier than last week!

bench [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg (some missgroove on last rep), 8 x 72.5 kg, 8 x 72.5 kg

Notes: I overshot these. I had some pain/discomfort in my left pec, probably due to overshooting RPE's. I quess that 75 kg, 80 kg and 82.5 kg would have been good weights today.

pin press forehead, myo 40 kg x 13, 40 kg x 4

Notes: I got 3 more reps than last time with 40 kg.