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  • Mike Richard's Log

    Mike Richard - Fargo, ND
    Married, three kids
    38 yrs old / 5'11" / 212 lbs

    Had zero previous weight training experience. Completed Starting Strength LP in 54 training sessions under guidance of SSC Dan Raimondi.

    Here were my results:

    Started: 10/24/17
    Bodyweight: 210 lbs
    Squat: 95 x 5 x 3 (e1RM: 109 lbs)
    Press: 75 x 5 x 3 (e1RM: 86 lbs)
    Bench: 95 x 5 x 3 (e1RM: 109 lbs)
    DL: 135 x 5 (e1RM: 155 lbs)

    Ended: 3/14/18
    Bodyweight: 212 lbs
    Squat: 305 x 5 x 3 (e1RM: 351 lbs) (+222%)
    Press: 140 x 5 x 3 (e1RM: 161 lbs) (+87%)
    Bench: 187.5 x 5 x 3 (e1RM: 216 lbs) (+98%)
    DL: 345 x 5 (e1RM: 397 lbs) (+156%)

    Lost a couple inches off the gut and increased legs, arms and chest a bit in the process. Very happy with the results, though I did fall just short of hitting a 3 plate squat for fahve. I'll get there soon enough!

    Started The Bridge today. Here's my log...
    Last edited by mikerichard80; 03-23-2018, 08:58 PM.

  • #2
    3/19/18

    The Bridge - Week 1, Day 1

    Squat
    warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
    worksets: 225 × 5(RPE6), 235 x 5(7), 250 x 5(8)
    e1RM: 311 lbs

    Close Grip Bench
    warmup: 45 x 5 x 2, 95 x 5, 110 x 3, 120 x 2
    worksets: 130 x 4(7), 135 x 4(8), 140 x 4(9)
    e1RM:163

    Rack Pull
    warmup: 45 x 5 x 2, 135 x 5 x 2, 185 x 5, 225 x 3, 250 x 2
    workset: 225 x 7(6), 225 x 7(7), 225 x 7(8)
    e1RM: 296 lbs

    Notes: As expected, figuring out RPE is going to be tricky. Based on the estimated 1 rep max calculations, it looks like I undershot the weight. I definitely need to read more about this to gain confidence and proficiency.
    Last edited by mikerichard80; 03-23-2018, 08:59 PM.

    Comment


    • #3
      3/21/18

      The Bridge - Week 1, Day 3

      2 Ct Paused Squat
      warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
      worksets: 225 × 4(RPE7), 235 x 4(8), 250 x 4(9)
      e1RM: 291 lbs

      Press w/ belt
      warmup: 45 x 5 x 2, 75 x 5, 95 x 3,
      worksets: 115 x 5(6), 125 x 5(7), 125 x 5(8)
      e1RM: 154 lbs

      Barbell Rows
      warmup: 45 x 5, 70 x 5, 95 x 3
      workset: 115 x 8(6), 125 x 8(7), 125 x 8 x 2 (8) *undershot a bit
      e1RM: 169 lbs

      Last edited by mikerichard80; 04-03-2018, 09:28 PM.

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      • #4
        3/23/18

        The Bridge - Week 1, Day 5

        3-0-3 Tempo Squat
        warmup: 45 x 5 x 2, 115 x 5, 185 x 3
        worksets: 185 × 8 × 3(RPE 6,7,8)
        e1RM: 250 lbs
        ***Surprisingly difficult. Felt really dizzy after the 6,7,8th reps...must be due to only having done fahves thus far in my training.)

        1 Count Paused Bench Press
        warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2
        worksets: 155 x 5 x 3(6,7,8)
        e1RM: 191 lbs

        Deadlift w/ belt
        warmup: 45 x 5, 135 x 5, 185 x 5, 225 x 3
        workset: 275 x 5(6), 300 x 5 x 2(7,8)
        e1RM: 370 lbs

        Notes:
        -Overall, the RPE ratings seem to be about right (I think).
        -This workout didn't look that hard on paper, given the lighter weights, but I was spent afterward!
        -Missed my GPP day yesterday. Will do it tomorrow while my son is at a birthday party.
        -Thanks to all this training the last 5 months, I found out I now qualify for a health discount with my health insurance company. Will save about $100 per month!
        Last edited by mikerichard80; 04-03-2018, 09:25 PM.

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        • #5
          nice Mike!

          Comment


          • #6
            3/24/18

            The Bridge - Week 1, Day 4 - GPP Day

            Pull Ups
            AMRAP X 7 minutes = 13 reps (3,2,2,2,1,1,1,1)

            Ab Wheel Rollouts
            7 minutes

            Bench Press (Added in hopes of curing my Low B)
            warmup: 45 x 5 x 2, 95 x 5, 115 x 5
            worksets: 135 x AMRAP X 5 sets (2 min rest periods) = 45 reps (12,10,9,7,7)

            Steady State Cardio
            30 mins Eliptical @ 60% max heart rate (140 bpm)
            Last edited by mikerichard80; 03-26-2018, 12:09 AM.

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            • #7
              I will be keeping an eye on this log, currently on SL LP, 163lb. SQ is 275 for 5x5, OHP 140 5X5, DL 300 1X5, BP 185 5X5. Our numbers are very close and i just hit my first stall on squats today, so I assume I'm only gonna push out another month of stronglifts and planned to run the bridge. Goodluck bud

              Comment


              • mikerichard80
                mikerichard80 commented
                Editing a comment
                I am feeling better each and every week after ending LP. It really took a lot out of me! This new program is challenging, but I am not grinding myself to death anymore the way I was under LP. There are some new tools to learn about, such as tracking your e1RM to make sure you are progressing. I am able to set goals ahead of the session using e1RM, but I can still adjust the weight up or down, depending on how I am feeling that day. This approach is making me more mindful of the entire process. I think you’ll enjoy it too.

            • #8
              3/26/2018
              Didn't train: Sick with fever/chills/achy/sore throat. Will go to every other day for two weeks to avoid missing the session.

              3/28/18

              The Bridge - Week 2, Day 1

              Squat w/ belt
              warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
              worksets: 250 × 5(RPE6), 250 x 5(7), 250 x 5(8) x 3 sets
              e1RM: 311 lbs

              Close Grip Bench
              warmup: 45 x 5 x 2, 95 x 5, 135 x 3
              worksets: 170 x 4(7), 165 x 4(8), 165 x 4(9) x 2 sets
              e1RM:191 lbs

              Rack Pull
              warmup: 135 x 5 x 2, 185 x 5, 225 x 3
              workset: 250 x 7(6), 275 x 7(7), 275 x 7(8) x 2 sets
              e1RM: 361 lbs

              Comment


              • #9
                3/30/18

                The Bridge - Week 2, Day 3

                2 Ct Paused Squat
                warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
                worksets: 250 × 4(RPE7), 250 x 4(8), 250 x 4(9) x 2 sets
                e1RM: 291 lbs

                Press w/ belt
                warmup: 45 x 5 x 2, 75 x 5, 95 x 3, 115 x 1
                worksets: 135 x 5(6), 125 x 5(7), 125 x 5(8) x 4 sets
                e1RM: 154 lbs

                Barbell Rows
                warmup: 45 x 5, 75 x 5, 95 x 3
                workset: 115 x 8(6), 125 x 8(7), 135 x 8 x 2 (8) x 3 sets
                e1RM: 182 lbs
                Last edited by mikerichard80; 04-03-2018, 09:22 PM.

                Comment


                • #10
                  4/03/18

                  The Bridge - Week 2, Day 5

                  3-0-3 Tempo Squat
                  warmup: 45 x 5 x 2, 115 x 5
                  worksets: 185 × 8(RPE 6), 190 x 8(7), 195 x 8(8) x 2 sets
                  e1RM: 264 lbs

                  1 Count Paused Bench Press
                  warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2
                  worksets: 155 x 5(6), 155 x 5(7), 165 x 5(8), 155 x 5(8) x 3 sets
                  e1RM: 204 lbs

                  Deadlift w/ belt
                  warmup: 135 x 5, 185 x 5, 225 x 3
                  workset: 250 x 5(6), 275 x 5(7), 315 x 5(8), 295 x 5(8), 275 x 5(8)
                  e1RM: 389 lbs
                  Last edited by mikerichard80; 04-04-2018, 07:55 PM.

                  Comment


                  • Eric Mark
                    Eric Mark commented
                    Editing a comment
                    Does this mean you intentionally tempo squat before deadlifting? You are a bolder man than I. I did that once and never will again if I can help it!

                    I'm in a similar place on my first Bridge as well. Good luck!

                  • mikerichard80
                    mikerichard80 commented
                    Editing a comment
                    Actually, I didn't do it intentionally. I must admit that I was pretty winded by the time I got to deadlifts. Those tempo squats are hard work! I do prefer to close out with deadlifts generally, so I'll probably keep it this way.

                • #11
                  4/4/18

                  The Bridge - Week 2 - GPP Day

                  Pull Ups
                  AMRAP X 7 minutes = 20 reps (5,4,2,2,1,2,1,2,1)
                  (+7 rep improvement)

                  Ab Wheel Rollouts
                  7 minutes

                  Bench Press (Added in hopes of curing my Low B)
                  warmup: 45 x 5 x 2, 95 x 5, 115 x 3
                  worksets: 135 x AMRAP X 5 sets (2 min rest periods) = 50 reps (15,11,8,8,8)
                  (+5 rep improvement)

                  Steady State Cardio
                  20 min brisk walk @ 130 bpm
                  10 min walk w/ 30 lb kettle bells

                  Comment


                  • #12
                    4/5/18

                    The Bridge - Week 3, Day 1

                    Squat w/ belt
                    warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
                    worksets: 235 × 5(RPE6), 260 x 5(7), 285 x 5(8), 270 x 5(8), 260 x 5(8)
                    e1RM: 351 lbs

                    Close Grip Bench
                    warmup: 45 x 5 x 2, 95 x 5, 135 x 3
                    worksets: 145 x 4(7), 160 x 4(8), 170 x 4(9), 160 x 4(9)
                    e1RM:198 lbs

                    Rack Pull
                    warmup: 135 x 5 x 2, 185 x 5, 225 x 3
                    workset: 265 x 7(7), 280 x 7(8), 295 x 7(9), 280 x 7(9)
                    e1RM: 373 lbs
                    Last edited by mikerichard80; 04-11-2018, 11:20 PM.

                    Comment


                    • #13


                      4/7/18

                      The Bridge - Week 3, Day 3

                      2 Ct Paused Squat
                      warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
                      worksets: 235 × 4(RPE7), 250 x 4(8), 265 x 4(9), 250 x4(9)
                      e1RM: 308 lbs

                      Press w/ belt
                      warmup: 45 x 5 x 2, 75 x 5, 95 x 3, 115 x 1
                      worksets: 115 x 5(6), 125 x 5(7), 135 x 5(8), 135 x 5(8), 125 x 5(8), 120 x 5(8)
                      e1RM: 167 lbs

                      Barbell Rows
                      warmup: 45 x 5, 75 x 5, 105 x 3
                      workset: 125 x 8(6), 135 x 8(7), 145 x 8(8), 135 x 8(8), 125 x 8(8)
                      e1RM: 196 lbs
                      Last edited by mikerichard80; 04-09-2018, 04:40 AM.

                      Comment


                      • #14
                        4/7/18

                        The Bridge - Week 3 - GPP Day

                        ***GPP workout was completed same day as regular training session.

                        Pull Ups
                        AMRAP X 7 minutes = 20 reps (5,4,3,2,1,2,1,1,1)
                        (+0 rep improvement)

                        Ab-sketball
                        7 minutes

                        Steady State Cardio
                        30 min elliptical @ 135 bpm

                        Comment


                        • #15
                          Just came across this video. It really helped clarify RPE for me.
                           

                          Comment


                          • PWard
                            PWard commented
                            Editing a comment
                            Good video, thanks for sharing!
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