Eric's Training Log

[Eric Anderson]

Deadlift, w/ belt
345x1 @8
335x3 @9
330x3 @8
325x3 @8
325x3 @8

Bench Press, 1ct pause
225x1 @8
220x5 @9
215x5 @9
210x5 @8.5
210x5 @8

Squats, beltless
265x6 @7
280x6 @8
280x6 @8
280x6 @8
280x6 @8

BW: 197

Not a great day. But I've got 2 low-stress weeks coming up and the things going on outside of the gym should calming down a bit. I've been re-reading the squat chapter in Starting Strength and was playing around with my form a bit today. I went a little lighter, but most of the reps felt very smooth and explosive.

[Eric Anderson]

GPP:
Rows x7min
Abs x7min
Fan Bike 20sec sprint every 2min x12min

[Eric Anderson]

Squat, w/ belt
385x1 @8
365x3 @8
365x3 @8

3ct pause Bench Press
195x3 @7
205x3 @8
215x3 @9

2ct pause Deadlift
295x3 @7
315x3 @8
335x3 @9

I realized today that I am relaxing at the bottom of every lift. as the weights get heavier. Once my squat gets above 315 I start shifting my hips forward and lifting my chest more. I'm doing a similar thing with my deadlifts and keep keep reverting to the "hips down, chest up" that I used to do as the weights get heavier. Other than that, today went better than expected. I found a little local gym (on vacation) to train at last minute and am happy I did.

[Eric Anderson]

GPP:
Mixed Chinups x7min (43 total)
Planks x7min
Fan Bike x30min

BW: 200

[Eric Anderson]

Pin Squat
295x4 @7
310x4 @8
325x4 @9

Press, w/ belt
175x1 @8
165x3 @9.5 PR

Barbell Row
195x6 @6
205x6 @7
215x6 @8
215x6 @8

BW: 198

[Eric Anderson]

Deadlift, w/ belt
365x1 @8
350x3 @9

Bench Press, 1ct pause
240x1 @8
230x3 @10

Squats, beltless
250x6 @6
265x6 @7
280x6 @8
280x6 @8

BW: 197

And that wraps up The Bridge. I managed to lose ~13 pounds while somewhat maintaining my strength through what has been a very personally stressful 8 weeks. I am handling much higher levels of volume, intensity, and frequency than I ever have before, and have not felt physically worn down much at all. I am very happy with the last 8 weeks but it is now time to push for strength. I have looked over the HLM and 12-week strength and have decided to go with the latter. I should have an easy few months ahead of me to train and will start upping the calories slowly to maintain/gain weight.

[Eric Anderson]

GPP:
Mixed Chinups x7min (39 total)
Abs x7min
Fan Bike x25min

BW: 196

[Eric Anderson]

Squat, comp
390x1 @8
310x5x5

Bench Press, comp
235x1 @8
190x5x5

Barbell Row
175x10 @7
185x10 @8
195x10 @9

BW: 198

This is the first day of the 12-week Strength Template. Everything felt good and I am very excited to work through the next 12 weeks.

[Eric Mark]

Good luck! Still trying to lose weight? Or staying around the same?

[Eric Anderson]

Nah, I'd like to stay between 195 and 200 but my e1RM is going to be my primary focus for the next 12 weeks. And thank you, the first 2 days have been great!

[Eric Anderson]

Deadlift, comp
375x1 @8
300x5x5 (20sec hold after first set, straps on remaining sets)

Press, comp
170x1 @8
135x5x5

303 Tempo Squats
185x10 @7
195x10 @8
205x10x2 @9

BW: 196

Deadlifts felt great today and I'll give credit to Austin Baraki. I think i have been overthinking my setup and I watching a few of his old training videos this morning seemed to really help. The tempo squats were not as enjoyable. I didn't mind them at all during The Bridge, but the placement in this program was rough today.

[Eric Anderson]

Squat, beltless
315x4 @7
335x4 @8
350x4 @9
340x4 @9
340x4 @9

SlingShot Bench
250x4 @7
260x4 @8
270x4 @9
260x4 @9
260x4 @9

Close Grip Incline Press
120x10 @7
125x10 @7.5
135x10 @9
135x10 @9.5

BW 196

This was a great day. The squat ended up being ~75lbs heavier than I was expecting so I ended up doing a lot of "warmup" sets. I really enjoyed the slingshot bench and and CG incline press; neither of which I have ever done. Figuring out how to set of the incline was a pain though. There is no dedicated incline bench at the gym I'm at and the squat racks are a little weird. I ended up having to unrack the bar about 3in from lock out and about 3in behind my head...

[Eric Mark]

Looking good! Especially for 196 BW. Can't wait to get to this program later in the year.

[Eric Anderson]

Thanks! The first week has been fun. Lots of lifting and lots of new exercises.

[Eric Anderson]

Rack Pulls, high (due to gym equipment)
335x4 @7
355x4 @8
375x4 @9
355x4 @9
355x4 @9.5

Close Grip Bench Press
200x4 @7
210x4 @7.5
225x4 @9
220x4 @9
220x4 @9.5

Leg Press
x10 @7
x10 @8
x10 @9
x10 @9

BW 197

Another pretty good day.

[Eric Anderson]

GPP:
NG chinups x7min (42 total)
Abs x7min
Fan Bike x25min

BW: 195

[Eric Anderson]

Squat, comp
395x1 @9
310x5x5

Bench Press, comp
245x1 @8
195x5x5

Barbell Row
185x10 @8
195x10 @9
195x10 @9

I was traveling this weekend and at a new gym. It had the equipment I needed, but the squat racks were a little unnerving; very small and shaky. I am very happy with the bench and really believe these next few weeks and are going to go well.

[Eric Anderson]

Deadlift, comp
385x1 @9
310x5x5

Press, comp
165x1 @8
130x5x5

303 Tempo Squats
165x10 @7
175x10 @8
185x10 @9
185x10 @9

BW: 198

I am really letting my frustration with my deadlift dictate my jumps rather than RPE. I had this same problem during The Bridge and really need to pull it back. "It is not about the weight, it is about accumulating the appropriate volume at the appropriate intensities."

[Eric Mark]

Can you get to a camp or seminar for that DL? Maybe even a simple online form check? If you can give yourself a new technical focus maybe that'll help take your mind off of the weight on the bar. And I still predict a big PR by the end of this program. That is some badass pulling volume.

[Eric Anderson]

Thats not a bad idea, I'll see if I can figure out how to record it. I've never posted a video on line so it didn't even cross my mind. The volume hasn't been a problem at all, just the singles.

[Eric Anderson]

Squat, beltless
325x4 @7
340x4 @8.5
350x4 @9
335x4 @9
335x4 @9

SlingShot Bench
245x4 @7
260x4 @8
275x4 @9
275x4 @9.5
255x4 @8.5

Close Grip Incline Press
120x10 @7
130x10 @8
140x10 @9
140x10 @9

BW 196

Just bought my ticket to go to the BBM Seminar in Pennsylvania! This will be the first seminar or related thing I've ever been to and I'm very much looking forward to it.

[Eric Mark]

Congrats! I'm sure it'll do wonders for your training.