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Previous log: Ted's SS Novice Log
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Today I started The Bridge.
Monday 19 March 2018
The Bridge Week 1 Day 1
Squat with belt
Close grip bench press65kgs 4@7
70kgs 4@8
75kgs 4@9
Rack pull (from blocks)120kgs 7@6
130kgs 7@7
140kgs 7@8
I think I overshot the RPE on squats. I think I had it in my head that I had to squat 120kgs at least. I feel like that may be an issue as I feel the RPEs were better where I don't know how much I can actually lift for a particuar exercise, although I did use the RPE chart for deadlifts to give a better feel. I think I need to refer to it a bit more often.Last edited by teddyd; 03-21-2018, 01:25 PM. -
Have cold. Trained anyway. Felt better.
Wednesday 21 March 2018
The Bridge Week 1 Day 2
Pause squat 2 count80kgs 4@7
90kgs 4@8
100kgs 4@9
Press with belt
Rows
Used the E1RM calculator and tables to set targets in mind today. Mike T in a video someone linked stated one should have a target weight in mind based on recent training performance. On the day, one should adjust based on RPE that day, which could mean hitting target weight, slightly lower, or slightly higher. As such, weights selected were much better and I feel I was conservative on the RPEs as is the preferred way at BBM. I moved faster this workout and was done in 50 minutes, even with a few minutes chat before last workset for squats. Plan is no rest for first few warm ups but for unloading and loading the bar. Get to RPE @6 and then 1 to 2 minutes rest for the RPE @7 set, then between 3 to 5 minutes for RPE @8 depening on how RPE @7 felt. Aim is between 4 and 5 minutes between working sets of RPE @8 or RPE@9. Hopefully this will put me in good stead for the longer med/high stress weeks.
I will buy bluetooth headphones and shut up. Far too much silly bullshit including shitty trainers telling me that I am too horizontal in my squat while they three quarter / half squat looking at the ceiling, feet straight ahead, with a pad on the bar, while I pause squat with a 2 count for the same weight. Whatevs. My fault for engaging.Last edited by teddyd; 03-21-2018, 01:27 PM.Comment
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Hi Ted, I will start introducing RPE in my training shortly as well so these explanations really help to understand how to estimate what weight to use and how long should I rest. Thanks for sharing.
You used to give youtube links to your training videos but not anymore?
By the way, I recently bought Mpow 059 Bluetooth Headphones from Amazon and pretty happy with them. Check them out. : ) -
Hi Fatih, hope you are doing well!
As the BBM team have mentioned undershooting is much better. Ego gets in the way as per my first squat workout this week. Probably it needs to be emphasised even more.
You got me! I did video my sets. I still do, but I missed a couple of working sets this week as I am trying to get a feel for the program and the speed of execution, i.e. not stuffing around talking / whatever. So as I missed a few working sets I didn't post anything. I will probably begin to do so next week.
I can see the workouts taking 1.5+ hours if one is not relatively focused and keeping to relatively strict rest times. I don't have that kind of time to train, as I train during work hours, but don't go out for lunch so it sorta balances out. The commercial gym I train at is relatively quiet at 10am versus 12:30pm to 2pm which is hell, and I want to spend the evening with my family rather than training (unless I get my own rack, barbell, and weights at home). I would rather take a small performance hit due to somewhat compressed rest periods and workouts and get the whole workout completed so that over the long term overall performance increases.
Thanks for your headphone suggestion. I admit I am not much of a fan of over ear while exercising. I get a bit hot around the ears and head (I do have over ear audiophile Sennheiser headphones for movies and gaming at home while the wife and kiddo are sleeping). I ended up getting the Aukey Latitude EP-B40 regarded by The Wirecutter as the best budget in ear workout headphones. Let's see how they go. They are coming tomoz.
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Last remenants of the cold are still with me (blocked/snotty nose and a bit of a raspy cough).
Friday 23 March 2018
The Bridge Week 1 Day 3
Deadlift with belt
Bench press (1ct) with belt
Tempo squat (3-0-3)
The short rest periods make a difference. Now I get why conditioning is important. I used to train high volume bodybuilding style training (MountainDog training for those who know or care) and conditioning was never an issue with 20 set back or leg workouts with reps ranging between 4 and 20 per set. However, as I have been doing the SSLP (modified to deadlift more frequently and squat less frequently, details of which are on my SS novice log linked in the OP) I have become a little deconditioned. Of course yesterday was supposed to be a conditioning day, but life got in the way (family at home comes first).
I used my 1RMs and the percentage tables to pick a target weight for deadlift and bench press. I was a bit cautious with bench press as I have been doing touch and go during SSLP; however, after the first few sets 1 count seemed fine. The 50kgs warm up set amost felt like a grinder, but then 60kgs moved relatively easily. It seems that the 1 count forces a tighter positioning and arch.
After the first set or two of just the bar with tempo squats, my previous aim of 70kgs was tempered. I thought to go super conservative and resulted in 40kgs, 50kgs, and 60kgs. The issue is the breath. Thus the set taking so long. I think I was a tad low on the first few reps of the set. I felt the last reps of the last set were the best as I was thinking about keeping form paramount (the Master Cue (vertical barbell movement), knees not moving once they reach their forward movement, keeping the arse and hips back, and keeping the back anlge with nipples down to the floor until the end of the rep).Comment
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The cold is hanging on for dear life (blocked/snotty nose).
Monday 26 March 2018
The Bridge Week 2 Day 1
Squat with belt100kgs 5@6
107.5kgs 5@7
112.5kgs 5@8, 5@8, 5@8
Close grip bench press
Deadlifts from blocks100kgs 7@6
110kgs 7@7
120kgs 7@8, 7@8
I forgot to wear a belt on the first set of squats. That's the problem with moving fast, forgetting what needs to be done. I readjusted the weights used to better match my 1RMs that I tested a couple of weeks ago. I am not fussed about the decrease in weight due to the volume making up for it. I think I am now at a good place regarding RPEs. Let's see how the rest of the week goes and start increasing weights next week.
Video didn't work with squats as I have new bluetooth headphones and iOS won't allow video recording and playing music at the same time. Or it will but not actually record.
Learning the bluetooth ropes, I guess. Workout completed in about 60 minutes. People generally left me alone with my headphones in. It is nice training to music that I want rather than the shit the gym plays. However, if recording the headphones are silent, which is not ideal on the peak sets, but I guess the isolation of earplugs helps. I ended up leaving later than the 60 minutes as I was coaching someone on the deadlift (SS 5 step method) so took a little longer than expected to leave. This was why I forgot to video the deadlifts from blocks (I use one 20kgs plate on each side as the blocks: height 70mm) as he wanted to see how I deadlifted. Maybe being a coach is in the possible future...?
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I look forward to your experiences with it Fatih. I want music on my working sets.
I use my Apple Watch to start and stop recording (you can sometimes see me tapping on my watch just as the video ends). I wonder if it has Apple Watch capabilities...Last edited by teddyd; 03-27-2018, 05:00 PM.
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Tuesday 27 March 2018
The Bridge Week 2 Day 2
Pause squat 2 count
Press with belt42.5kgs [email protected]
45kgs [email protected]
47.5kgs 5@8, 5@8, [email protected], [email protected] Press (set 3) and Press (set 6)
Rows
I trained today as I won't be able to get in the gym on Friday. So day 2 today, GPP tomoz, and day 3 on Thursday.
As this week was more sets and thus volume than the prior, I kept the weights the same. So volume and total tonnage increased. Conservative? Maybe. Probably. But I am learning RPE and I would rather undershoot than overshoot. Next week, as the volume stays the same, I will likely increase weights. Sort of a tick-tock method.
I am videoing the third set of the higher volume main lifts and the last set of all lifts. That way I get the first @8 set and the last set to see how fatigue has set in and ensure form is still as close to bang on as possible. One thing I agree with SS is absolutely correct form, particularly the way Michael Wolf describes it.
I was trying the press v1.5 as it is sometimes known (also a Michael Wolf shout out). Press v2.0 to start and get the bar up and then v1.0 (i.e. not resting on the delts and getting the hip drive up on each rep) using the stretch reflex at the bottom of the rep. In the last set the wobble and knee bend between the third and fourth rep was to try and get a breath in. I think in the future if that happens (I am sure it will), that I just rest on the delts and v2.0 the bar up. Also trying to work more on the bulldog grip.Comment
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Wednesday 28 March 2018
The Bridge Week 2 GPP Day 1
AMRAP chin ups (hands supinated) in 7 minutes6, 4, 3, 2, 2, 2, 1, 1 = 21 reps
Max work isometric abs in 7 minutesPlanks: front, right, left x 3 circa 20 to 30s each and 1 front plank to finish
25 minutes LISS on elleptical. Average HR 114 (63% of max)Comment
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Thursday 29 March 2018
The Bridge Week 2 Day 3
Deadlift with belt
Bench press (1ct) with belt60kgs 5@6
65kgs 5@7
70kgs 5@8, 5@8, [email protected], [email protected] Bench press (set 3) and Bench press (set 6)
Tempo squat (3-0-3)
The workout took about 1 hour and 20 minutes in total. That was with circa 1 minute after the @6 set, circa 2 to 3 minutes after the @7 set, and 4 minutes or so between working sets @8 and above. I see high stress week coming in at 1 hour 30 to 40 minutes in total.
Deadlift was fine. Form looks good. I feel like I am rushing through the reps though, but on second look it doesn't seem so. Time is on the mind.
Bench press was fine. Set 6 actually felt a bit better than set 5. Better groove maybe? Bench press is my focus lift. I want and need to get the bastard up, farken!
Tempo squat was seemingly not as difficult as last week. I now take a breath after each rep and have a rhythm going, which is making it mentally easier. I find that the bar slips up as I am pressing my arms into it and keeping my back tight. I think it is because it is generally a light weight and keeping the back tight and arms tight push the bar up over the long set. Also I find I have a tendency to drive the bar up hard in the last third of the movement at the top, so I have to rein that in.
I am off on holiday for a week and a bit. I found a crossfit gym where we are going so I should be able to continue training during their open gym hours. They have those stupid massively thick black crossfit bumper plates, but they will have to do. I will be doing all of week 3 and the first workout of week 4.Comment
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There is Bridge 1 tracker in excel made available online by one nice guy who was also training with Bridge.
Not sure if you already saw it : https://goo.gl/KuHWsW
Could be useful. -
Someone did a newer version. Check it out:
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I am on holidays.
Wednesday 4 April 2018
The Bridge Week 1 Day 1
Squat (without belt and shoes)100kgs 5@6Close grip bench press (no belt or wraps)
17.5kgs 5@7
112.5kgs 5@865kgs 4@7Rack pull (from blocks)
70kgs 4@8
75kgs 4@9100kgs 7@6
120kgs 7@8
120kgs 7@8
Forgot my shoes and belt (and wraps and straps). So low stress week felt like a good idea. Sleep is broken as kiddo is teething, eating is a bit erratic (completely erratic as we are in Greece so dinner starts at 10pm or so), so low stress is ideal. Week 1 of The Bridge is low stress so I am doing that. Next week back to regular programming and will continue with week 2, etc.Comment
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Thursday 5 April 2018
The Bridge Week 1 Day 2
Pause squat 2 count80kgs 4@7Press (no belt or shoes)
90kgs 4@8
100kgs 4@942.5kgs@6Rows
45kgs@7
47.5kgs@860kgs 8@6
62.5kgs 8@7
67.5kgs 8@8, 8@8
Pretty straight forward today. Performance pretty good, and RPEs are probably conservative.Comment
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It has been nigh on impossible to get to the gym. 'Twas closed over the weekend as it was Easter in Greece and everything closes. Got back yesterday from holidays. Will be back in the gym tomorrow with The Bridge Week 1 Day 3 and will continue next week.Comment
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Third time is the charm.
Monday 16 April 2018
The Bridge Week 1 Day 1
BW = 90.0kgs
Squat with belt100kgs 5@6
107.5kgs 5@7
112.5kgs 5@8
Close grip bench press
Rack pull (from blocks)
100kgs 7@6110kgs 7@7
120kgs 7@8
Fatty is fat. I had to go out one hole on the belt.
I am going to be a bit sore tomorrow.Last edited by teddyd; 04-17-2018, 10:27 AM.Comment
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Tuesday 17 April 2018
The Bridge Week 1 Day 2
Chin ups: 4+4+3+3+2+2+2+1+1+1+1=24
Abs: 7 minutes rotating through front plank, side planks, and V hold.
LISS: 25 minutes elliptical, average HR 116bpm (64% max HR).
I am doing both GPP days from the start of The Bridge as fatty is fat.Last edited by teddyd; 04-17-2018, 10:26 AM.Comment
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Wednesday 18 April 2018
The Bridge Week 1 Day 3
Pause squat 2 count80kgs 4@7
90kgs 4@8
100kgs 4@9
Press with belt
Rows60kgs 8@6
62.5kgs 8@7
65kgs 8@8, 8@8
Tired as kiddo is not sleeping through. Lost some strength on press, understandable considering lack of consistent training over the last month. Moved quickly, but started dragging my feet circa last couple of sets of presses and through rows.Comment
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Thursday 19 April 2018
The Bridge Week 1 Day 4
Meadows Rows: 6 sets of 8 reps @ 15kgs within 7 minutes
Abs: 7 minutes rotating through front plank, side planks, and V hold.
HIIT: rowing ergo, 12 minutes, 20s sprint every 2 minutes.
Love me my bodybuilding movements with Meadows Rows.
I want to add arms to training. I don't like this powerlifter "arms and shoulders are not important" mindset thing.Comment
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