jask558 The Bridge training log

[jask558]

Thursday 14.1.2021

deadlift [email protected] 110 kg, [email protected] 120 kg, [email protected] 125 kg, 8 x 110 kg, 8 x 110 kg

3ct paused bench [email protected] 60 kg, [email protected] 65 kg, [email protected] 67.5 kg, [email protected] 60 kg

Notes: Still some pain/discomfort in my left pec. But this didn't affect my working weights so this probably isn't something that I count as an injury.

leg press, myo 130 kg x 16, 130 kg x 5, 130 kg x 5 (some knee pain so I stopped)

[jask558]

Saturday 16.1.2021

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

Notes: [email protected] was 10 kg heavier than last week. I am learning this movement.

pin bench above chest [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg, [email protected] 70 kg

Notes: RPE was on point this time. Still some pain/discomfort in my left pec.

incline db press, myo 20 kg x 16, 20 kg x 5, 20 kg x 5, 20 kg x 5, 20 kg x 3

lat pulldown, myo 82 kg x 12, 82 kg x 4, 72 kg x 4

Notes: I overshot these a bit.

[jask558]

Sunday 17.1.2021

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

close grip incline [email protected] 50 kg, [email protected] 55 kg, [email protected] 62.5 kg, [email protected] 50 kg

Hell yeah, I was able to train 4x/week again.

[jask558]

Tuesday 19.1.2021

squat [email protected] 100 kg, [email protected] 105 kg, [email protected] 107.5 kg, 92.5 kg x 8, 92.5 kg x 8

bench [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg, 72.5 kg x 8, 72.5 kg x 8

Notes: I overshot bench again. I really wanted to bench 85 kg for [email protected] Well, next week I have sets of 6 so I can go heavier. I really like the fact that this program focuses on the bench press. I hit a 57.5 kg x [email protected] strict press PR during PB1 but I didn't really see that much bench progress.

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

[jask558]

Thursday 21.1.2021

deadlift [email protected] 120 kg, [email protected] 125 kg, [email protected] 130 kg , 8 x 112.5 kg, 8 x 112.5 kg

Notes: Deadlifts are improving.

3ct paused bench [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg, [email protected] 60 kg

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

[jask558]

Saturday 23.1.2021

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

pin bench, chest level [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg, [email protected] 70 kg

Notes: I had to bench in a different rack so there weren't lots of options for pin settings. I think that the above chest option was too high so I just decited to do chest level this time. Overshot a bit. The bench I was using wasn't that good either.

db incline press, myo 17.5 kg x 15, 17.5 kg x 5 x 5

[jask558]

Sunday 24.1.2021

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

close grip incline [email protected] 55 kg, [email protected] 57.5 kg, [email protected] 60 kg, [email protected] 55 kg

lat pulldown, myo 82 kg x 13, 82 kg x 3 (failed to get 4)

[jask558]

Thoughts on first 3 weeks

I though that I would feel wrecked due to volume but I am not (which is great). I have had some soreness but that is normal for me. I actually enjoy the program so far. I have already seen progress with squats and deadlifts. I haven't seen progress with bench yet, that might have something to do with some overshooting. Next week the program changes a bit.

[jask558]

Wednesday 27.1.2021

Not the best but not the worst session. I would have liked to lift a bit more (2.5 kg-5kg) but I haven't done sets of 6 in a while.

squat [email protected] 105 kg, [email protected] 112.5 kg, [email protected] 117.5 kg, 95 kg x 10, 95 kg x 8

bench [email protected] 85 kg, [email protected] 87.5 kg, [email protected] 90 kg, 75 kg x 10, 75 kg x 8

pin press nose, 6 min amrap 50 kg x 8 (way too heavy) + 40 kg x 14 = 22 total reps

Notes: The goal is to get 25-30 reps. 50 kg was way too heavy, I use 40 kg next time.

[jask558]

Ok, there is plenty of snow here in Northern Europe so I did some cross-country skiing this weekend (for fun and for GPP). I also did snow shoveling. This week I do 4 workouts again. Looks like that this week was pivot/low stress then .

[jask558]

Tuesday 2.2.2021

squat [email protected] 105 kg, [email protected] 112.5 kg, [email protected] 120 kg, 95 kg x 10, 95 kg x 8

bench [email protected] 85 kg, [email protected] 90 kg, [email protected] 87.5 kg, 75 kg x 10, 75 kg x 8

Notes: I was hoping to bench [email protected] 92.5 kg, that would be a PR. Didn't happen.

pin press nose, 6 min amrap 40 kg x 30 reps

[jask558]

Thursday 4.2.2021

deadlift [email protected] 130 kg, [email protected] 135 kg, 1 x 140 kg???, 117.5 kg x 10, 117.5 kg x 8

Notes: No idea what happened with 140 kg. I rested 3 min as usual, maybe I could have rested 5 min.

1c spoto press [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg, [email protected] 60 kg, [email protected] 60 kg

Notes: These were harder than I expected! Even harder than 3ct paused bench.

3-0-3 tempo squat, 6 min amrap 60 kg x 15 reps

Notes: I don't think that I can get 25-30 total reps with any load as doing 1 rep takes ages!

[jask558]

Saturday 6.2.2021

2ct paused front squat [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg, [email protected] 60 kg, [email protected] 50 kg

bench with a barbell pad [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg, [email protected] 80 kg, [email protected] 80 kg

seated bb press, 6 min amrap 40 kg x 27 reps

Notes: It was hard to get the bar from j-hooks, I have to do a better set up next time.

[jask558]

Sunday 7.2.2021

I might start writing morning weights here so I can see if my bw is going up or no. Some weight gain would help my lifts for sure. Problems are fast metabolism and "feeling full". Today morning weight was 82.9 kg.

stiff leg deadlift [email protected] 100 kg, [email protected] 110 kg, [email protected] 120 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, [email protected] 60 kg, [email protected] 60 kg

single arm db row, 6 min amrap 30 kg x 34 reps (per arm)

Notes: A bit too light since the goal is 25-30 reps.

I was able to train 4x/week again, hell yeah.

[jask558]

Tuesday 9.2.2021

squat [email protected] 105 kg, [email protected] 115 kg, [email protected] 122.5 kg PR, 105 kg x 11, 105 kg x 7

Notes: Wow, 122.5 kg moved really well . Nice squat PR.

bench [email protected] 82.5 kg, [email protected] 87.5 kg, [email protected] 92.5 kg (shitty wrist wrap opened during set, now they are in the garbage), 75 kg x 10, 75 kg x 8

Notes: Some right shoulder pain. That left pec pain is gone. 87.5 kg moved pretty well so I decited to go for 92.5 kg x 6. But shitty wrist wraps messed up the set. Honestly wrist wraps have never really helped me. I was pissed because I think that I had 92.5 kg for 6 for sure . No bench PR today then, hopefully this shoulder pain will go away quickly. That stupid wrist wrap accident made the shoulder feel worse as that messed up the entire set.

pin press nose, 6 min amrap 40 kg x 28 reps

Notes: Not so much shoulder pain with these.