jask558 The Bridge training log

[jask558]

I decited to do push presses today as it seems like a fun exercise.

push press 1 x 80 [email protected] (hard to judge RPE in a new lift), 70 kg x 4 sets of 3 reps (pretty easy)

This was fun. My technique isn't the best here as I have only strict pressed before so there is room for improvement. 100 kg push press would be a good strenght goal in the future...

pendlay row 5 x 5 x 100 kg

seated db press 8 x 25 kg, 30 kg x 2 sets of 8 [email protected]

[jask558]

17.1.2022

squat [email protected] 140 kg, 4 sets of 3 x 120 kg

press [email protected] 70 kg, 4 sets of 3 x 60 kg

incline db press 20 kg x 8, 25 kg x 8, 30 kg x [email protected], 30 kg x [email protected]

Some discomfort in my right pec but tolerable.

18.1.2022

sumo dl Deadlfts felt very weak today so I didn't use that heavy weights.

1 x 180 kg (surprisingly heavy, I pulled 200 kg last week), 3 x 170 [email protected], 1 x 170 kg???

pin press, chin [email protected] 70 kg, 5 x 60 kg x 3 sets

lat pulldowns 80 kg x 8, 90 kg x 8, 90 kg x 7

19.1.2022

front squat 5 x 80 kg, 5 x 90 kg, [email protected] 100 kg

I tried to floor press and even 60 kg felt like crap in my right pec. Seriously?

2ct paused press @ forehead 5 x 40 kg, 5 x 50 kg, 5 x 50 kg

close grip incline bench I did 50 kg x 8 and that did not feel good. Annoying.

[jask558]

This is my programming idea:

Day 1: squat, press, incline variation

Day 2: deadlift, press variation, light squat variation

Day 3: squat variation, press variation, incline variation

Day 4: deadlift variation, press variation, rows

[jask558]

front squat 80 kg x 5, 90 kg x 5, 100 kg x [email protected] PR

pin press, chin 50 kg x 5, 55 kg x 5, 60 kg [email protected]

Next week I will train 4x/week again.

[jask558]

sumo deadlift [email protected] 200 kg PR, 2 x 3 x 180 [email protected]

Hell yeah.

Today my pecs were sore from yesterday and floor press didn't feel good in my right pec as I only did 80 kg for 1 rep and I racked the bar after that. No idea when I can bench normally again... I have to focus on training for a 80 kg overhead press then.

seated db press 22.5 kg x 8, 25 kg x 8, 30 kg x [email protected]

neutral grip chin ups 3 x 8

[jask558]

Press was pretty weak yesterday as I just did 60 kg x 7 last week but now 62.5 kg x 3 was not so easy.

squat [email protected] 140 kg, [email protected] 125 kg, [email protected] 125 kg, [email protected] 120 kg, [email protected] 120 kg

press [email protected] 65 kg, [email protected] 60 kg, [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 62.5 kg

high incline db press 20 kg x 8, 25 kg x 8, 30 kg x 2 x [email protected]

Right pec felt ok here.

[jask558]

Pec rehab update: Today I tried close grip bench press with some weight. 70 kg x 5 wasn't very tolerable so I racked the bar after the 5th rep. So floor press feels much better than regular bench press currently. But my best floor press set is only 90 kg x [email protected] so I should be pretty close to that soon.

Today I also overhead pressed 60 kg x 7 (PR).

[jask558]

Yesterday I deadlifted 190 kg (PR) @9. Today I floor pressed 80 kg, 82.5 kg and 85 kg for 5 reps and it was tolerable, some discomfort in my right pec but not too bad. So pec rehab is still going well.

[jask558]

Pec rehab update: Today I floor pressed 80 kg x 6 and that set wasn't even that hard. So good progress. I am probably doing floor press with 90 kg soon.

I have also overhead pressed 70 kg x 1 (PR). I am doing 120 kg x 6 on squats and 160 kg x 6 on deadlifts (@7-8).

[GODFREY]

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[jask558]

Haven't been logging in a while. I hit a few new PR's: 140 kg squat ([email protected]), 180 kg sumo dl ([email protected]) and 110 kg bench ([email protected]). I think that I might hit a 200 kg dl soon based on how well 180 kg moved. However, I strained my right pec when attempting a 120 kg bench. Not the best idea to attempt a max bench in the middle of a training block... I can squat, dl and press normally but heavy bench is not possible. Might have to focus on overhead work while this injury is healing. Pretty annoying as I was so close to hitting a 120 kg bench. Well, that is coming next year.

[jask558]

Week 5 (modified Untamed Method)

day 1

squat [email protected] 105 kg, [email protected] 110 kg, [email protected] 110 kg, 8 x 90 kg

bench [email protected] 85 kg, [email protected] 87.5 kg, [email protected] 90 kg, 8 x 80 kg

pin press, chin 6 min amrap

arms

day 2

sumo dl [email protected] 150 kg, [email protected] 160 kg, [email protected] 160 kg, 8 x 140 kg

football bar bench [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg, [email protected] 75 kg

front squat 6 min amrap

day 3

ssb squat (first time ever) [email protected] 80 kg, [email protected] 70 kg, [email protected] 70 kg

I think that this one is about 30 kg.

pin bench, above chest [email protected] 75 kg, [email protected] 80 kg, [email protected] 85 kg

seated db press 6 min amrap

day 4

block pull, mid shin [email protected] 130 kg, [email protected] 140 kg, [email protected] 150 kg

close grip incline [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg

row machine 6 min amrap

[jask558]

7.10.2021

block pull, mid-shin 8 x 100 kg, [email protected] x 130 kg, [email protected] 150 kg

close grip incline [email protected] 60 kg, [email protected] 65 kg, [email protected] 70 kg

db rows, 6 min amrap

curls

[jask558]

6.10.2021

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

pin bench (above chest) [email protected] 75 kg, [email protected] 80 kg, [email protected] 87.5 kg

seated pin press, 6 min amrap

triceps

[jask558]

4.10.2021

squat [email protected] 105 kg, [email protected] 110 kg, [email protected] 115 kg, 8 x 100 kg

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

No idea why 90 kg was so weak. That 85 kg x 8 felt so good last week.

pin press chin, 6 min amrap

triceps

5.10.2021

sumo dl 6 x 140 kg, [email protected] 150 kg, [email protected] 170 kg PR, 150 kg x 8

No way I just did 170 kg for [email protected]! I can pull 5 plates faster than I thought...

football bar bench [email protected] 70 kg, [email protected] 70 kg, [email protected] 70 kg, [email protected] 75 kg, [email protected] 75 kg

I had to try this bar for this bench slot. Felt good.

hack squat machine, 6 min amrap

curls