4/10/18

The Bridge - Week 3, Day 5

1 Count Paused Bench Press

warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2

worksets: 150 x 5(6), 160 x 5(7), 170 x 5(8), 160 x 5(8), 160 x 5(8), 150 x 5(8)

e1RM: 210 lbs

Deadlift w/ belt

warmup: 135 x 5, 185 x 5, 225 x 3

workset: 270 x 5(6), 300 x 5(7), 325 x 5(8), 300 x 5(8), 285 x 5(8)

e1RM: 401 lbs

3-0-3 Tempo Squat

warmup: 45 x 5 x 2, 115 x 5

worksets: 190 × 8(RPE 7), 200 x 8(8), 210 x 8(9), 200 x 8(9) *holy balls, these are hard!*

e1RM: 276 lbs

The Bridge - Week 3, Day 5

1 Count Paused Bench Press

warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2

worksets: 150 x 5(6), 160 x 5(7), 170 x 5(8), 160 x 5(8), 160 x 5(8), 150 x 5(8)

e1RM: 210 lbs

Deadlift w/ belt

warmup: 135 x 5, 185 x 5, 225 x 3

workset: 270 x 5(6), 300 x 5(7), 325 x 5(8), 300 x 5(8), 285 x 5(8)

e1RM: 401 lbs

3-0-3 Tempo Squat

warmup: 45 x 5 x 2, 115 x 5

worksets: 190 × 8(RPE 7), 200 x 8(8), 210 x 8(9), 200 x 8(9) *holy balls, these are hard!*

e1RM: 276 lbs

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