Mike Richard's Log

[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]

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]

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]

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

[PWard]

Good video, thanks for sharing!

[mikerichard80]

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

[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]

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]

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]

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]

4/4/18

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]

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.

[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]

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

[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