jask558 The Bridge training log

[jask558]

sumo dl [email protected] 160 kg, [email protected] 150 kg PR, [email protected] 150 kg

Wow, 150 kg moved well. I have never done 6 reps with 150 kg.

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

Incline was very hard today...

press 40 kg x 4???

Delts were done after incline. This is about 20 kg less than normal. I might do close grip bench instead of close grip incline so I can press afterwards.

triceps

I didn't really do GPP this week... I have to do more GPP so I get more training volume for upper back, abs and arms.

[jask558]

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

Today the difference between 85 kg and 90 kg was more than just 5 kg! I have to get these working weights up.

2c paused front squat 3 x 8 x 40 kg @paused sets of 8 suck

pendlay row 3 x 10 x 80 kg

[jask558]

New training cycle has started. I am now doing front squats as my main squat since I am not competing in powerlifting. And press is not a main lift anymore.

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

Yeah that 100 kg was too much. But I have never front squated this much weight.

3ct paused bench [email protected] 80 kg, [email protected] 82.5 kg, [email protected] 85 kg, [email protected] 80 kg

These were long pauses.

db rdl (deadlift platform was used) 40 kg x 12 x 2, 40 kg x 10

These were very challenging for my grip since I didn't use straps.

[jask558]

Yesterday I did 14 chin ups @9.

pin front squat [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg

incline bench [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg, [email protected] 60 kg, [email protected] 60 kg

lat pulldown 10 x 81.5 kg, 10 x 81.5 kg, 10 x 77.5 kg

triceps pushdown

[jask558]

I watched Alan Thrall's pivot week video so I did new exercises.

trap bar deadlift (the trap bar is probably 23 kg) 123 kg x 6, 133 kg x 6, 153 kg x [email protected] x 3 sets

I have never done trap bar deadlifts before. These were fun, I could have used a bit more weight.

db bench 30 kg x [email protected], 32 kg x [email protected], 35 kg x [email protected], 35 kg x [email protected], 35 kg x [email protected]

I haven't done much db bench. These were fun too.

front squats 8 x 60 kg, [email protected] 80 kg

[jask558]

I had to skip session 3 last week because weekend was busy. Today I decited to test bench and deadlift and it didn't go well... I missed 105 kg on bench and I missed 170 kg on deadlift. I wasn't "peaked" but I don't think that this cycle worked well.

Some thoughts:

- OHP isn't really working if I want to improve my bench, so OHP will not be a main lift anymore
- I might do sets of 4 instead of sets of 6 on my main bench day

This week could be a "pivot" week.

[jask558]

bench [email protected] 100 kg, [email protected] 90 kg, [email protected] 82.5 kg, [email protected] 82.5 kg

front squat [email protected] 60 kg, [email protected] 62.5 kg, [email protected] 65 kg, [email protected] 60 kg

db rows 35 kg x 10, 3 x 12 x 30 kg

[jask558]

pull ups (10 minutes) 39 reps

Pull ups were hard today.

planks on hands (10 minutes)

[jask558]

chins (10 minutes) 44 reps

These didn't go very well today.

planks on hands (10 minutes)

arms superset

[jask558]

squat [email protected] 130 kg, [email protected] 110 kg, [email protected] 100 kg

That 130 kg was to depth but it wasn't @8 really. It wasn't a true max though.

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

Press didn't feel good today.

block pulls (mid-shin) [email protected] 110 kg, [email protected] 130 kg, [email protected] 130 kg?, [email protected] 140 kg

Nice.

[jask558]

pull ups for 9 minutes 38 reps PR

hollow body holds for 9 minutes

arms superset

[jask558]

chins for 9 minutes 41 reps

planks on hands for 9 minutes

arms superset

[jask558]

sumo dl [email protected] 165 kg (PR), [email protected] 145 kg, [email protected] 140 kg

I overhsot the single a bit.

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

These are hard.

db incline 10 x 20 kg, 10 x 22.5 kg, 8 x 25 kg, 10 x 20 kg

[jask558]

Morning weight was 80.4 kg.

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

First rep with 100 kg moved well so I decited to go for 2 reps. This shows that my [email protected] estimate is pretty accurate. That set with 90 kg was bad. But I feel like bench is trending in the right direction.

front squat [email protected] 50 kg, [email protected] 52.5 kg, [email protected] 55 kg, [email protected] 70 kg lol

Yeah, I have been undershooting RPE because these are so uncomfortable.

db rows 35 kg x 12, 30 kg x 3 x 12

[jask558]

squat (to depth this time) [email protected] 120 kg, [email protected] 100 kg, [email protected] 100 kg

Idk if all my previous squat PR's were a bit high. These were almost atg. But I don't really care about my bb squat numbers.

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

Press felt pretty good today. Now I did 57.5 kg for 6 reps.

block pulls (mid-shin) [email protected] 100 kg, [email protected] 120 kg, [email protected] 120 kg