Mike Richard's Log

[mikerichard80]

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...

[mikerichard80]

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.

[mikerichard80]

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

[mikerichard80]

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!

[Daniel Raimondi]

nice Mike!

[mikerichard80]

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)

[Mattnfe]

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

[mikerichard80]

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.

[mikerichard80]

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

[mikerichard80]

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

[mikerichard80]

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

[Eric Mark]

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]

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.

[mikerichard80]

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

[mikerichard80]

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

[mikerichard80]

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

[mikerichard80]

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

[mikerichard80]

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

[PWard]

Good video, thanks for sharing!