Eric's Training Log

[Eric Anderson]

I decided to log my training for awhile on this site since there are a lot of people doing the same type of training I am, and there is a lot of good information on this site. I just finished SSLP after a couple years of on again off again 5/3/1.

Age: 25
Height: 5'9"
Weight: ~210lbs

I ended SSLP with:
Squat: 340x5x3
Bench: 235x5,5,3
Deadlift: 375x5
Press: 157.5x5x3

[Eric Anderson]

Squat w/ belt
275x5 @6
315x5 @7
335x5 @8

Close Grip Bench
195x4 @7?
205x4 @7?
215x4 @8?
225x4 @10

Rack Pull, mid-shin
245x7 @6
265x7 @7
275x7 @8

This is day 1 of The Bridge. Estimating RPE is a much different than what I am used to, but I enjoyed it. I am looking forward to the next 8 weeks as this is very different than anything I am used to.

[Eric Anderson]

2ct Pause Squat
245X4 @7
260x4 @8
275x4 @9

Press w/ belt
115x5 @6
135x5 @7
145x5 @8

Barbell Row
165x8 @6
175x8 @7
185x8 @7
195x8x2 @8,8

BW: 210.6

I am still getting used to RPE. I am having a little bit of trouble estimating anything under an @8, but I'm sure I'll figure it out eventually.

[Eric Anderson]

GPP:
Chinups x7min (36 total)
Planks x7min
Assault Bike x25min

BW: 209.4

It felt good to do a bit of cardio work after 2 months on the SSLP. The planks were not as much fun.

[Eric Anderson]

Deadlift w/ belt:
275x5 @6
315x5 @7
330x5 @8

Bench, 1ct pause:
185x5 @6
195x5 @7
205x5 @8

3-0-3 Tempo Squat:
215x8 @6
225X8 @7
235x8 @8

BW: 209.2

The first week of The Bridge is done, and I really like this style of training. The weights were lighter than I thought, but the last few weeks of my SSLP have been @9 and @10 with minimal warmup reps. We'll see where this goes!

[Eric Anderson]

Squat, w/ belt
305x5 @6
325x5 @7
345x5 @8
345x5 @8
345x5 @8.5

Close Grip Bench Press
205x4 @7
215x4 @8
225x4 @9
220x4 @9

Rack Pull, mid-shin
255x7 @6
270x7 @7 (added straps)
285x7 @8
285x7 @8

BW: 208.9

Very good day at the gym today. Everything was moving fast, and I felt confident with my weight jumps and RPE rating.

[Eric Anderson]

2ct Pause Squat
255x4 @7
270x4 @8
285x4 @8
295x4 @9
285x4 @9

Press, w/ belt
115x5 @6
125x5 @7
135x5 @8
135x5 @8
135x5 @8.5
135x5 @8.5

Barbell Row
165x8 @6
185x8 @7
195x8 @8
195x8 @8
195x8 @8

BW: 206.0

Today was an odd day. My squats were flying up but my press wasn't feeling great. I am trying to be a little more stict because I was venturing into "3.0" land during the end of LP. Still a good training session and we'll see how everything continues.

[Eric Anderson]

GPP:
Chinups x7min (40 total)
Planks x7min
Assault Bike x25min

BW: 206.0

[Eric Mark]

Are you trying to drop weight during this block? I notice you're down from 210 to 206 for 2 straight days now.

[Eric Anderson]

Hey Eric, thanks for dropping by! I just saw that you're starting The Bridge as well, good luck!.
And yes, I gained quite a lot of weight running SSLP so I would like to lose what I can. I haven't set a hard number yet, but I'm thinking around 190.

Deadlift, w/ belt
305x5 @6
325x5 @7
345x5 @8
345x5 @8.5
335x5 @9

Bench Press, 1ct pause
195x5 @6
205x5 @7.5
210x5 @8
210x5 @8
210x5 @8.5
205x5 @9

303 Tempo Squats
220x8 @7
230x8 @8
230x8 @8

Today was by far the most deadlift tonnage I have ever done in a single session. I believe it is pretty close to the most deadlift tonnage I've ever done in a week. This was also the most bench press tonnage I've done in a single session. All in all, this was another RPE learning experience.

[Eric Anderson]

Yesterday:

Squat, w/ belt
315x5 @6
335x5 @7
350x5 @8 PR
350x5 @8
350x5 @9

Close Grip Bench Press
205x4 @7
215x4 @8.5
220x4 @9
215x4 @9

Rack Pull, mid-shin
265x7 @6
280x7 @7
295x7 @8 (added straps)
295x7 @8

BW(today): 206.6

I was traveling for Easter this weekend, so this workout was pretty rushed and at a new gym. The squat worksets were combined with the CGBP warmups, and the CGBP worksets were combined with the rackpull warmups. The last set of squats was a surprise, but I think I was just winded. The CGBP was frustrating because the bench pad was so wide I couldn't sets my shoulders properly. It seems like a big advantage of RPE is the ability to easily adjust to less than ideal circumstances.

[Eric Anderson]

1ct paused Squat
275x4 @7
290x4 @8
305x4 @8.5
305x4 @8.5

Press, w/ belt
120x5 @6
130x5 @7
145x5 @8
145x5 @8
145x5 @8.5
140x5 @8

Barbell Row
185x8 @6
195x8 @7
205x8 @8
205x8 @8
205x8 @8

BW: 206.3

I probably should have added weight to the paused squats, but I've got next week. Everything felt pretty good today.

[Eric Anderson]

GPP:
Chinups x7min (43 total)
Rollouts x7min (64 total)
Assault Bike x25min

[Eric Anderson]

Deadlift, w/ belt
315x5 @6
335x5 @7
350x5 @8
350x5 @8.5
335x5 @8

Bench Press, 1ct pause
195x5 @6
205x5 @7
215x5 @9
205x5 @8
205x5 @8
205x5 @8

303 Tempo Squats
215x8 @7
225x8 @8
245x8 @9
230x8 @9

I brought my grip in closer on the bench press to what it was before I started SSLP and I felt much more stable and powerful off of the pause. I'll likely keep it there for a the duration of The Bridge.

[Eric Anderson]

Squat, w/ belt
320x5 @6
340x5 @7
355x5 @8 PR
355x5 @8
355x5 @8.5
355x5 @8

Close Grip Bench Press
205x4 @7
215x4 @8
225x4 @9
215x4 @8.5
215x4 @9

Rack Pull, mid-shin
295x7 @7 (added straps)
315x7 @8
330x7 @9
315x7 @9

BW: 202.0

Very good day today. I think I have been underestimating my RPE for rack pulls during the last few weeks though. Even with the drop in BW, I have been feeling pretty good overall.

[Eric Mark]

Very nice squat session, and at 202 as well!

I’m 5’8” about 175 at the moment and looking to gain. I’ll meet you in the middle!

[Eric Anderson]

Thank you!

1ct paused Squat
300x4 @7
315x4 @8
330x4 @9
315x4 @9
300x4 @9

Press, w/ belt
125x5 @7
140x5 @8
140x5 @8
140x5 @8
140x5 @8

Barbell Row
185x8 @6
195x8 @7
205x8 @8
205x8 @8
205x8 @8
205x8 @8

BW: 202.0