Mike Richard's Log

[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.

[Eric Mark]

Oh you lucky dog. Those [email protected] no belt squats KILLED me!

Congrats on the PRs though!

[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/

[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]

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]

4/25/18

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]

4/24/18

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]

4/23/2018

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

[Eric Mark]

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

[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]

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]

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!

[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]

4/14/18

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.

[Eric Mark]

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