Alex's Log - For tha' love of the train

Training Logs
1

5’7"
36 years old
170 lbs.
23% BF (Navy BF Test)

SSLP ending numbers (all 5x3 numbers, DL 1x5)

Squat: 275
Press: 132.5
Bench: 190
DL: 325
Clean: 145

I am currently on Bridge Week 5. Trying out different modules of intermediate programming, in hopes of learning enough make a basic program for myself. So far, I like the Bridge but, as commonly seen on the forum, I am worried about its effectiveness of the approach. It is markedly different than SSLP, where I was putting up new numbers all the time. Now as I learn RPE and adjust to the volume, the weight on the bar has not gone up as much. That said, I can definitely feel an improvement in work capacity. With this increased work capacity, I hope to run the next program and see the weight go up. It is also why the programs (Bridge 2.0, Strength Template) that have 1@8s is also appealing.

I would appreciate any feedback on the log - particularly since you can see as the volume ramped up and I learned how to gauge RPE, my weights did not increase (I assume this is a common experience?)

Without further ado…

W1D1

Squat w/belt:

255x5@6
265x5@7.5
265x5@8.5

CGB:

175x4@7
185x4@8
185x4@9

Rack Pull

245x7@6
265x7@7
285x7@7.5

W1D2

This day was done in a metric based gym, I had converted to pounds for comparison

Paused Squat:
235x4@7
242.5x4@8
242.5x4@9

Press w/belt
126.75x5@6
132.25x5@8
132.25x5@8.5

Pendlay Rows

132.5x8@6
132.5x8@6
143.25x8@8
154.25x8@9

W1D3 - GPP

Skipped due to travel

W1D4

Deadlift w/belt
275x5@6
295x5@7
305x5@8

Bench (1 ct)
165x5@6
175x5@7
185x4@10

I must have underestimated the RPE, and failed the last rep.

Tempo Squat 3-0-3
185x8@6
205x8@7
225x8@8.5

2

W2D1

Squat w/belt:

255x5@6
260x5@7
265x5x2@8
265x5@9

CGB:

165x4@7
175x4@7.5
182.5x4@8.5
182.5x4@9

Still getting a feel for RPE.

Rack Pull

255x7@6
270x7@7
295x7@7.5
300x7@8

Rack pulls and deadlifts always feel hard, but I try to accurately gauge the reps in reserve metric. Seems like it is right but still trying to get a better feel

W2D2

Paused Squat:
235x4@7.5
245x4@8
255x4@10
245x4@9

Overestimated the jumps I could make and the intraset fatigue.

Press w/belt
120x5@6.5
122.5x5@7
125x5@9
122.5x5@10
120x4@10
115x4@10

First time doing this much volume with 4 min rest periods. On SSLP, I was doing 6-8 minute rests. Even when I adjusted I was still failing reps.

Pendlay Rows

135x8@6.5
135x8@7
140x8@8
140x8x2@8.5

W2D3 - GPP

21 Chins, 30 sec on 1.5 min off
Planks 30 sec on, 1.5 min off
SS, 25 minutes

Not a fan of planks - going to try hanging leg raises, ab wheel and/or l-sits

W2D4

Deadlift w/belt
265x5@6
280x5@7
300x5x2@8
300x5@8.5

The last set of these always feels so hard on the liftoff but once I get going, I can tell it isn’t as hard as it seems at first.

Bench (1 ct)
165x5@6
175x5@7
185x4@10

I must have underestimated the RPE, and failed the last rep.

Tempo Squat 3-0-3
185x8@6
195x8@7
200x8@8
200x8@8.5

Surprised on how low the weight is compared to last week. It is making me question my RPE accuracy. It is supplemental so I am not worrying too much.

W2D5 - GPP

23 Chins, 30 sec on 1.5 min off
L-sit: 30 sec 1.5 off, bent legs
Rower, 20 on 1:40 off

Decided to add second GPP early as I had been doing that for a while during SSLP with sprinting and feel like I’m already conditioned for this. Plus, I like a small workout on Saturday to get the blood flowing. Rower felt waaay too easy.

3

W3D1

Squat w/belt:

235x5@6
245x5@7
260x5x2@8
260x5@8.5

I am trying to be more conservative with my RPE as I read more on the forum about other’s experiences. I also have been using 5 min rests, not 6-8 min rests as I was on SSLP.

CGB:

175x4@7
180x4@8
185x4@9
185x4@9.5

Rack Pull

285x7@7
300x7@8
315x7@9
315x7@9.5

Feeling good about this - I think its improved work capacity

W3D2

Paused Squat:
230x4@7
240x4@8
250x4x2@8.5

Increased 5 lbs, was trying to hit RPE 9 on the last sets. It must be improved work capacity because I felt really good today. In the spirit of being more convservative, I didn’t go up to 255 but I think I could have (and maybe should have).

I’m also learning to be more conservaitve with my RPE 6’s and 7s.

Press w/belt

110x5@6
110x56.5
120x5x2@8
120x5x2@8.5

Hard to tell if last set was 8.5 or 9. This week did feel waaaay better. I would love if my Press would start progressing.

Pendlay Rows

125x8@6.5
135x8@7.5
140x8x3@8

All were 8s. Today was just a good training day but the solid 8s on all the sets makes me feel like I should have increased weights a bit. This workout made me realize while learning RPE, I am now now trying to overestimate but on weeks where I feel good, will adding additional weight make me overestimate? Such a learning process.

W3D3 - GPP

23 Chins, 30 sec on 1.5 min off
Ab wheel (with resistance bands) 30 sec on, 1.5 min off
SS, 25 minutes, ~10.5 min mile

W3D4

Deadlift w/belt
275x5@6
290x5@7
305x5x3@8

Bench (1 ct)
155x5@6.5
160x5@7.5
170x5x2@8
170x5@8.5
170x5@9

The google sheet tracker uses the max weight and the max RPE to calculate. Despite moving up in weight on some lifts, my E1RM goes down. Makes it frustrating to know if I made progress vs intraset fatigue.

Tempo Squat 3-0-3
185x8@6.5
195x8@7.5
210x8@8.5
210x8@9

W3D5 - GPP

23 Chins, 30 sec on 1.5 min off
Treadmill (no power) sprints 40 sec on, 1 min 20 sec off, 12 minutes total
40 secs is a bit much, going to try 30 next week

4

W4D1

Squat w/belt:

240x5@6
250x5@7
265x5x2@8
265x5x2@8.5

High stress week! I was actually looking forward to this week and seeing how I do. I am definitely better now at recovery and handling the volume. It is still hard to reconcile the fact that I am back at 265, which is what I was squatting during week 1, but I know I am supposed to celebrate the ability to handle it in multiple sets. That being said, the E1RM is 317, which is lower that week one (265@9 vs 265@8.5), so that makes me frustrated too. Would love to get some reassurance that this is progress in terms of strength development.

Also, makes me wish I had one more week of this high volume. I’m going to stick strictly to the program this first time through but I think I woul dhave done good with another (or more) high volume week before the volume starts decreasing. Mostly because I feel finally adapted to the volume and would love to make more gains before increasing E1RM through strength performance.

CGB:

167.5x4@7
177.5x4@8.5
187.5x4x3@9

Last rep was borderline 9/9.5

Rack Pull

290x7@7
305x7@8
320x7@9.5
320x5@10

I think I underestimated the fatigue from the higher volume squats and how that would affect my rack pulls. I should have lowered the weight but it is hard to tell when liftoff has been hard even in the RPE 8 sets.

W4D2

Paused Squat:
230x4@7.5
240x4@8.5
255x4x2@9
250x4@9
250x4@9.5

Monday’s workout really took more out of than I had expected. Had to lower weights. Although, makes me want to try another high stress week even more, to compare to my performance and recovery this week.

Press w/belt

110x5@6
115x5@7.5
120x5@8
120x5@9
115x5@8.5
115x5@9

Super frustrating! I did 120 last week at RPE 8, no problem and now pooping out at 115. Is this due to the higher stress of other lifts? Or is my press regressing?!?

Pendlay Rows

125x8@6.5
135x8@7.5
137.5x8@7.5
140x8x3@8

W4D3 - GPP

23 Chins, 30 sec on 1.5 min off
L-sit 30 sec on 1.5 off
SS, 25 minutes, ~10.5 min mile

W4D4

Deadlift w/belt
275x5@6
290x5@7
310x5@8
310x5@8.5
310x5@9

Hard to tell if this was fatigue and I’m getting stronger or if I made no progress. E1RM went down (310@9<305@8)

Bench (1 ct)
155x5@6.5
160x5@7.5
172.5x3@8.5
172.5x2@9

I know, I let ego win and kept the weight across. But it’s so frustrating seeing your E1RM go down (even though we are not supposed to get hung up on it).

Tempo Squat 3-0-3
185x8@6
195x8@7
210x8@8
210x8@8.5

W4D5 - GPP

23 Chins, 30 sec on 1.5 min off
L-sit 30 sec on 1.5 off
Treadmill (no power) sprints 40 sec on, 1 min 20 sec off, 12 minutes total
30 sec was just the right amount but need to add an interval or 2, will try 8 intervals

Not making much progress on chins either…

5

W5D1

Squat w/belt:

250x4@6
260x4@7
275x4@8
280x4@8.5
280x4@9

275 was more of a 7.5 - it felt really good. So I decided to try my hand at upping the weight, particuarly since this is a higher intensity week. I’m still finding it hard to rate RPE between 8.5/9 because towards the end they always feel hard.

Paused Bench (3ct)

155x4@7
165x4@8
170x4@8.5
175x4@9

Again feeling good today - 170 was too light for sure.

Paused Deadlift

275x4@7
290x4@8
305x4@8.5
310x4@9

Just getting a feel for these still, especially rating RPE. Pausing 1" is tough, feels weird to have it weighing on my back during the pause and trying to keep it straight.

W5D2

Paused Squat:
230x4@7
240x4@8.5
255x4x2@9

Definitely feeling tired from Monday. Wednesday squats always feel this way. Also, only have a life fitness squat rack, so the pins are too low for pin squats, unfortunately. I did paused instead.

Press w/belt

110x4@6.5
115x4@7
125x4x3@8
125x4x2@8.5

This week made me feel a little better about my press. With fewer reps, I was able to get some decent weight while maintaining RPE, even with only 4 min rest. I hope my intra-set fatigue recovery on the press improves, I think I would make significantly more progress if this happens.

Pendlay Rows

135x8@6.5
137.5x8@7.5
145x8x2@8
145x8@8.5
145x8@9

I think I’ll need to watch my form and make sure I’m not cheating too much. At this high reps it’s hard to tell if I’m hitting the right RPE.

W5D3 - GPP

23 Chins, 30 sec on 1.5 min off
Ab wheel 30 sec on 1.5 off ~22 reps
SS, 25 minutes, ~10 min mile

W5D4

Deadlift w/belt
290x4@6
305x4@7
320x5@7.5
325x5@8
325x5@8.5

Last set was borderline 8.5 or 9. Two observations: 1) my numbers are shooting up now that the volume has gone done. The volume was doing wonders but hadn’t been realized in performance until now; 2) there is a thin line between 8 and 9 for a deadlift. It feels like one time you are pulling easy then the next rep, boom, impossible.

Bench (1 ct)
160x4@6
170x4@7.5
180x4@8
180x4x2@8.5
180x4@8
180x4@8.5

Today’s bench definitely made me re-think my RPE rating. The middle 180x4 felt so easy, with RPE going down. There is a little fuzz but an interesting observation. Maybe I was just more psyched up for that set.

Squat, beltless
225x6@7
235x6@8
245x6@9
245x6@9

This was an interesting squat session. Doing 6s made RPE rating also weird. Was going for 250 but at 225, realized that might be a little bit of a lofty goal. Also, deadlifts at 4 reps made my legs feels soo fatigued. The last set, the weight didn’t feel heavy but I was tired and legs were pooping out.

Wanted to log while this was fresh, will do GPP tomorrow.

6

W5D5

24 Chins, 30 sec on 1.5 min off
L-sit 30 sec on 1.5 off
Treadmill (no power) sprints 40 sec on, 1 min 20 sec off, 15 minutes total
Did eight intervals but was more tired than the previous week at 6. 8 was difficult but I think I can handle it.

W6D1

Squat w/belt:

295@7
310@7.5
315@8/8.5

285x4@8.5
275x4@8.5
275x4@8.5

Paused Bench (3ct)

160x3@7
170x3@8
182.5x3x3@8

Bench is feeling good.

Paused Deadlift

280x4@7
295x4@8
310x4@9
310x4@9

I notice as I get tired, I want to pause higher up my leg.

W6D2

Paused Squat:
240x3@7
250x3@8.5
265x3@9
265x3@9.5
255x3@9

265 was a pretty heavy weight for these. I might drop some weight and focus on form with these.

Press w/belt

142.5x1@8 - this felt amazing.
125x4x4@8

Press felt good this week. Sets of 4 definitely help with intra-set fatigue.

Pendlay Rows

145x6@6
150x6@7
160x6x2@8
160x6x2@8.5

I need to form check these - sometimes as the weight is heavier, I feel like I am cheating more (leaning back or bring chest to bar).

W6D3 - GPP

24 Chins, 30 sec on 1.5 min off
Ab wheel 30 sec on 1.5 off ~22 reps
SS, 25 minutes, ~10 min mile

W6D4

Deadlift w/belt

345x1@7.5
365x1 - failed to get off ground
355x1 - failed to get off ground

315x4@8.5
305x4x2@8

Getting first rep off ground always feels harder, had to drop weight.

Bench (1 ct)

202.5x1@7.5 - I think I could have done 205.

175x4x3@8
175x4@8.5

Squat, beltless
185x6@6
215x6@7
225x6x2@8
225x6@8.5
225x6@9

Man, doing deadlift first really gets my legs tired. Much lower weight by the time I get to squats.

Lessons learned:

  1. the 1@8 set definitely creates enough fatigue where I have to use a lower weight to maintain RPE on the worksets. I see Bridge 2.0 and Strength use percentage recs, and I see why now. Hard to figure out percentage on my own for Bridge 1.0

  2. Deadlift fatigue is kinda a 1 to 0 phenomenon. 345x1 felt easy, 7 maybe 7.5, but then i tried 365 and couldn’t even lift it off the ground. By this time I was pretty fatigued and tried 355, but couldn’t get it off teh ground. Then the work sets were hard, especially the first rep. I wonder if it is technique or fatigue.

  3. I might be using too high RPE for bench, ie too conservative. The weights I’m using now feel really good and bar speed fast and smooth.

My rotator cuffs and joints have been feeling a bit odd lately (like, I am aware of their presence througout the day) - no pain, so I continue to train.

It might be that this higher intensity work is hard on my joints?

7

W6D5

Hiking with the Father in Law, ~6.5 mile hike@Harper’s Ferry.

W7D1

Squat w/belt:

320@8

295x3x2@8
295x3@9
285x3@8

Pin Bench

165x3@6
175x3@7.5
190x3@8.5
195x3@9
195x2@9

First time doing pin bench and I was able to handle much more weight than I thought. Pins may have been set a little high.

Paused Deadlift

300x3@7
310x3@8
320x3@9
320x3@9

Really concentrated on starting position and technique to try to overcome the “first-rep-off-the-ground-feels-really-hard syndrome.”

W6D2

Paused Squat:
240x3@7
250x3@8
265x3x3@9

Decided not to drop weight but 265 felt really good today.

Press w/belt

147.5@8
142.5x3x3@9
142.5x3@9

I am still learning to rate singles. My single wasn’t quite a 8, not quite a 9.

Pendlay Rows

140x6@6
150x6@7
155x6@8
157.5x6@8.5
155x6@8
155x6@8

Tried to be more conservative with the weight and make sure my form was locked down.

W6D3 - GPP

24 Chins, 30 sec on 1.5 min off
L-sit (para. bars) 20 sec on 1.5 off, last couple sets were only about 10-15 sec
SS, 30 minutes, ~10 min mile

W6D4

Deadlift w/belt

355x1@8.5
325x3x4@8

355 was hard but felt like an 8. I hope to get better at judging deadlift singles. I think starting position technique helped me get it off the floor. Once off the floor, it was definitely an 8.

Bench (1 ct)

207.5x1@8
Need to pause slightly longer.

195x3x2@9
190x3x2@9

Squat, beltless
205x6@6
215x6@7
230x6x4@8

Squats felt really good today and this week in general.