Mike Richard's Log

[mikerichard80]

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

[Eric Mark]

Yeah I write "devil's lift" in my log instead of "tempo squat".

I see you're taking quite a bit of weight off to stay at RPE 8. How long are your rest periods?

[mikerichard80]

Usually 4 minutes give or take. That top set was closer to a 9, so the weight had to come off a bit more that I would like. So due to all the squat racks being used, I had to deadlift before tempo squats this session. That was a first for me. I was surprised how different my squat warm ups felt. Everything felt like butta. Usually, it takes a while to get used to the sore spots and tightness as I hit depth. But the deadlifts must have really taken care of all that because it felt really good to squat during the warm ups. Might do deadlifts first going forward.

[Eric Mark]

I think you already know my position on this one given my earlier comment

[mikerichard80]

4/12/18

The Bridge - Week 4, Day 1

Close Grip Bench
warmup: 45 x 5 x 2, 95 x 5, 135 x 3
worksets: 165 x 4(7), 165 x 4(8), 170 x 4(9), 170 x 4(9), 165 x 5(9)
e1RM:198 lbs

Squat w/ belt
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
worksets: 265 × 5(RPE6), 280 x 5(7), 295 x 5(8), 280 x 5(8), 270 x 5(8), 255 x 5(8)
e1RM: 364 lbs

Rack Pull
warmup: 135 x 5 x 2, 185 x 5, 225 x 3, 255 x 1
workset: 275 x 7(7), 290 x 7(8), 305 x 7(9), 290 x 7(9)
e1RM: 386 lbs

*Felt rickety, sore and weak today. Had to make a few slight adjustments to my target weights. My lower back had a sharp pain in the transition from squats to rack pulls. There was also a sharp pain in my ribs during rack pulls too. Fought through it though and felt better and better after each work set. Would probably have cut the session short had it not been for Baraki's insights on dealing with pain. Time for a well deserved soak in the tub!

[mikerichard80]

4/14/18

The Bridge - Week 4, Day 3

2 Ct Paused Squat
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
worksets: 240 × 4(RPE7), 255 x 4(8), 270 x 4(9), 245 x4(9)
e1RM: 314 lbs

Press w/ belt
warmup: 45 x 5 x 2, 75 x 5, 95 x 3, 115 x 1
worksets: 120 x 5(6), 130 x 5(7), 140 x 5(8), 135 x 5(8), 130 x 5(8), 120 x 5(8)
e1RM: 173 lbs

Barbell Rows
Ran out of time...didn't complete.

[mikerichard80]

4/17/18

The Bridge - Week 4, Day 5

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), 165 x 5(7), 175 x 5(8), 165 x 5(8), 165 x 5(8), 155 x 5(8), 155 x 5(8)
e1RM: 216 lbs

Deadlift w/ belt
warmup: 135 x 5, 185 x 5, 225 x 3
workset: 275 x 5(6), 315 x 5(7), 335 x 5(8), 315 x 5(8), 275 x 5(8)
e1RM: 414 lbs

3-0-3 Tempo Squat
warmup: 45 x 8 x 2, 115 x 8
worksets: 185 × 8(6), 195 x 8(7), 210 x 8(8), 190 x 8(8)
e1RM: 284 lbs

[mikerichard80]

4/19/18

The Bridge - Week 5, Day 1

3 Count Paused Bench
warmup: 45 x 5 x 2, 95 x 5, 115 x 3
worksets: 135 x 4(RPE 7), 150 x 4(8), 165 x 4(9), 160 x 4(9)
e1RM:192 lbs

Squat w/ belt
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
worksets: 285 × 4(6), 300 x 4(7), 315 x 4(8), 300 x 4(8), 285 x 4(8)
e1RM: 375 lbs

2 Count Paused Deadlift @ 1" off the floor
warmup: 135 x 5 x 2, 185 x 5, 225 x 3
workset: 275 x 4(7), 295 x 4(8), 315 x 4(9), 315 x 4(9)
e1RM: 375 lbs

*First time squatting 315 and it wasn't even all that bad. Very exciting to have reached that goal!

[Eric Mark]

Congrats on the 3 plate squat! Nice pause deadlifts as well, that is a higher percentage than I was able to use.

Out of curiosity, are you gaining, losing, or maintaining weight during this cycle?

[mikerichard80]

Thanks! I'm maintaining weight at around 212 lbs. I have been pretty awful with my diet lately. It's time to get serious on that front.

[Eric Mark]

It definitely helps. Every parameter you bring under control adds to the gainzZz!

[mikerichard80]

4/23/2018

The Bridge - Week 5, Day 3

Pin Squat
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
worksets: 245 × 4(RPE7), 260 x 4(8), 275 x 4(9), 260 x4(9)
e1RM: 320 lbs

Press w/ belt
warmup: 45 x 5 x 2, 75 x 5, 95 x 3, 115 x 1
worksets: 125 x 4(6), 135 x 4(7), 145 x 4(8), 140 x 4(8), 135 x 4(8), 130 x 4(8), 125 x 4(8)
e1RM: 173 lbs

Barbell Rows
warmup: 45 × 8, 75 x 8, 95 x 5
worksets: 135 x 8(6), 140 x 8(7), 150 x 8(8), 150 x 8(8), 145 x 8(8), 140 x 8(8)
e1RM: 203 lbs

[mikerichard80]

4/24/18

The Bridge - Week 5 - GPP Day

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

Ab Rollouts
7 minutes

Steady State Cardio
30 min elliptical @ 135 bpm

[mikerichard80]

4/25/18

The Bridge - Week 5, Day 5

1 Count Paused Bench Press
warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2
worksets: 155 x 4(6), 170 x 4(7), 185 x 4(8), 180 x 4(8), 175 x 4(8), 165 x 4(8), 165 x 4(8)
e1RM: 220 lbs

Deadlift w/ belt
warmup: 135 x 5, 185 x 5, 225 x 3
workset: 295 x 4(6), 315 x 4(7), 355 x 4(8), 325 x 4(8), 315 x 4(8)
e1RM: 423 lbs

Squat, no belt
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2
worksets: 245 × 6(7), 255 x 6(8), 255 x 6(9), 235 x 6(9)
e1RM: 315 lbs

[mikerichard80]

4/27/18

The Bridge - Week 6, Day 1

3 Count Paused Bench
warmup: 45 x 5 x 2, 95 x 5, 115 x 3
worksets: 155 x 3(RPE 7), 165 x 3(8), 175 x 3(9), 165 x 3(9), 165 x 3(9)
e1RM:197 lbs

Squat w/ belt
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2, 295 x 1
worksets: 335 × 1(8), 315 x 2(8), 285 x 6(8), 275 x 4(8)
e1RM: 364 lbs

*Misloaded the bar...was shooting for 345 x1. The planned 4 rep sets instantly felt too heavy, so after 2 reps, I backed everything off.

2 Count Paused Deadlift @ 1" off the floor
warmup: 135 x 5 x 2, 185 x 5, 225 x 3
workset: 280 x 4(7), 300 x 4(8), 320 x 4(9), 295 x 4(9)
e1RM: 372 lbs

*Misloaded this lift too! Plan was for 325, but only loaded 320.

I was rushed and haven't slept much so I definitely made some mental mistakes today. The silver lining is that I have never done a heavy single before, so the 335 lb squat is a PR for me.

[mikerichard80]

4/30/2018

The Bridge - Week 6, Day 3

Pin Squats...couldn't complete due to no spotter arms on squat stands. (It's in the mail.)

Paused Squat
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 3
worksets: 250 × 3(RPE7), 265 x 3(8), 280 x 3(9), 280 x3(9), 265 x 3(9)
e1RM: 315 lbs

Press w/ belt
warmup: 45 x 5 x 2, 75 x 5, 95 x 3, 115 x 1, 135 x 2
worksets: 150 x 1(8), 125 x 4 x 4(8)
e1RM: 163 lbs

Barbell Rows
warmup: none
worksets: 95 x 6(6), 135 x 6(7), 135 x 6 x 4(8)
e1RM: 171 lbs

*So this was my first session back with my SSC Dan Raimondi in many months. All these were a little bit lower than previous e1RM's as I was probably letting my form suffer a bit in pursuit of higher numbers. It was also a new training environment as Dan's brand new training facility opened today.

[mikerichard80]

5/2/18

The Bridge - Week 6, Day 5

1 Count Paused Bench Press
warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2, 185 x 2
worksets: 205 x 1(8) *PR!, 185 x 4(8), 185 x 4(8), 175 x 4(8), 175 x 4(8), 165 x 4(8)
e1RM: 223 lbs

Deadlift w/ belt
warmup: 135 x 5, 185 x 5, 225 x 3, 315 x 1, 365 x 1
workset: 390 x 1(8) *PR!, 365 x 4(8), 345 x 4(8), 315 x 4(8)
e1RM: 424 lbs

High Bar Squat (1st Time Lesson)
warmup: 45 x 5 x 2, 115 x 5,
worksets: 185 × 6, 185 x 6, 135 x 6, 135 x 6

Set a Deadlift PR at 390 lbs and a Bench PR at 205 lbs. Decided to learn high bar from my SSC instead of doing the prescribed beltless low bar squats.


Deadlift video: https://www.instagram.com/p/BiSJgP2hyXF/

[Eric Mark]

Oh you lucky dog. Those 4x6@8 no belt squats KILLED me!

Congrats on the PRs though!

[mikerichard80]

5/04/18

The Bridge - Week 7, Day 1

Pin Bench...couldn't complete due to no spotter arms on squat stands.

1 Count Paused Bench
warmup: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 2
worksets: 165 x 3(RPE 7), 175 x 3(8), 190 x 3(9), 180 x 3(9)
e1RM: 213 lbs

Squat w/ belt
warmup: 45 x 5 x 2, 115 x 5, 185 x 3, 225 x 2, 275 x 1, 315 x 1
worksets: 350 × 1(8) PR!, 315 x 3(8), 315 x 3(8), 300 x 3(8), 285 x 3(8)
e1RM: 380 lbs

2 Count Paused Deadlift @ 1" off the floor
warmup: 135 x 5 x 2, 185 x 5, 225 x 3, 275 x 1
workset: 315 x 3(7), 330 x 3(8), 330 x 3(8), 295 x 3(8)
e1RM: 371 lbs

*I've never had 350 lbs on my back before, so that was a PR on the squat.