jask558 The Bridge training log

[jask558]

deadlift 6 x 140 kg, [email protected] 160 kg (lower back discomfort)

sumo deadlift [email protected] 160 kg

It seems that my back doesn't tolerate conventional that well despite me pulling [email protected] with 185 kg with it. Well, lighter conventional variation (like rdl) on day 1 and sumo on day 3 is a good combo.

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

db press 30 kg x 8, 22.5 kg x 10, 20 kg x 10

I was supposed to do 12s on the back offs. Less weight next time!

So far I enjoy this old PB 1 template. I think that it suits my current goals well. I have the gpp work left for this week.

[jask558]

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

Not great but ok considering the recent pec injury and shoulder discomfort after that. Not much, if any shoulder pain here. More sets next week!

ssb squat I don't know how much this weights but definitely more than a regular bar. These are the weights minus the bar: 40 kg x 10, 50 kg x 10, 60 kg x [email protected]

Sets of 10 are brutal on ssb squats!

pendlay row, myo 80 kg x 14, 80 kg x 3 lol

[jask558]

squat 6 x 110 kg, [email protected] 120 kg, [email protected] 122.5 kg

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

rdl 10 x 100 kg, 2 sets of 10 reps x 120 kg

I think that I try to do old PB 1 type stuff now.

[jask558]

Training so far this week:

squat [email protected] 140 kg, 3 x 5 x 120 kg

bench [email protected] 100 kg??? (I hit the rack, I have to move the bar forward more!), 3 x 5 x 80 kg

Bench has been feeling terrible recently despite my overhead pressing being better than ever!

seated db press 2 x 8 x 30 kg, 25 kg x 8

Session 2

conventional deadlift [email protected] 185 kg, 2 x 5 x 160 kg, 140 kg x 5

Since I just hit a 205 kg sumo pr, might do conventional now since I haven't done it in a while. I went from conventional to sumo due to a back injury but now my back is fine.

floor press 5 x 80 kg, 5 x 82,5 kg, 5 x 82,5 [email protected]

neutral grip chins 3 x 8

[jask558]

This training week has been a bit more messy but I decided to hit some PR's as squats and deadlifts felt good.

squat [email protected] 145 kg PR

sumo deadlift [email protected] 205 kg PR

Good stuff. 100 kg bench didn't feel like I have 107.5kg-110 kg in me so I didn't go for it.

[jask558]

Some overshooting today.

deficit dl [email protected] 140 kg, [email protected] 160 kg (no idea, this just felt awful)

footbal bar bench [email protected] 80 kg, [email protected] 80 kg

Well, better than last week, but I think that good weight selection for next week would be 70, 75 and then 80.

press 3 sets of 8 reps with 50 kg

Anyway, another week off liting 4 days/week. That is good. And I don't have any random pain now either.

[jask558]

front squat [email protected] 80 kg, [email protected] 90 kg, [email protected] 100 kg

floor press 3 x 5 x 80 kg (easy, just experimenting with this wide grip and it does feel good)

pendlay rows 3 x 8 x 80 kg

[jask558]

sumo dl [email protected] 190 kg, 3 x 5 x 160 kg

I tried wide grip bench as my current grip is too narrow I think (for lifting the most weight)

[email protected] 80 kg, [email protected] 85 kg, [email protected] 90 kg (No idea how this was so heavy. Maybe due to benching yesterday but I think that this wide grip is good).

neutral grip chins 2x8

[jask558]

squat [email protected] 140 kg (strange), 3 x 5 x 115 kg

bench [email protected] 100 kg, 3 x 5 x 85 kg

db press 26,5 kg x 3 sets of 8 reps

[jask558]

deficit dl (standing on a plate) 5 x 140 kg, [email protected] 145 kg, [email protected] 160 kg

I tried to do footbal bar bench but even 80 kg felt way too heavy since I have benched 3 days in a row. So I did press and db incline instead.

press 5 x 50 kg, [email protected] 60 kg, [email protected] 60 kg

db incline 30 kg x 2 sets of 8 [email protected]

Good stuff, 4 workouts this week. Let's continue next week.

[jask558]

front squat [email protected] 80 kg, [email protected] 90 kg, [email protected] 100 kg

pin bench (a bit above chest) [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg

Since I haven't benched this frequently (3 days in a row) after the pec injury, I take this first week a bit easier (not many sets)

pendlay row 80 kg x 3 sets of 8 reps

[jask558]

sumo deadlift [email protected] 190 kg, 3 x 5 x 160 kg

floor press 3 x 5 x 80 kg (pecs sore from yesterday, so I kept the weight conservative)

neutral grip chin ups 2 x 8

[jask558]

Back at it. This week I will train 4x/week.

New training cycle, workout 1, week 1

squat [email protected] 140 kg (felt strong), 3 x 5 x 110 kg (light but it was supposed to be for the first session)

bench [email protected] 100 kg (didn't feel so strong), 3 x 5 x 82,5 kg (felt ok)

seated db press 26,5 kg x 2 sets of 8 [email protected]

[jask558]

I begin to lift 4x/week again soon so I thought that this training cylce is over and it is time to test maxes. Bw ~82 kg.

squat 140 kg (ties PR)

bench press 105 kg (post-injury PR, 5 kg less than my bench PR)

sumo deadlift 190 kg, 202 kg PR attempt (it got stuck at lockout ). My best dl is 200 kg.

strict press 75 kg!!! (+5 kg PR)

Not bad at all. I think that I can PR all my lifts this year, bench too.

[jask558]

Today I benched 102,5 kg as a new post-injury PR. It looked pretty fast on video but I think that it was @9. I could have definitely done 2 with it but 3, not so sure about that. Good stuff, my old PR of 110 kg isn't that far away.

Btw bw is around 82 kg now, have to eat more lol.