Hello,
I’m currently bulking on week 5 of The Bridge 3.0 although I’m going to have to start to cut as my waist is too big. I can’t remember exactly why but I started the program again after getting to week 5 previously.
Stats:
Age 29
Height 177cm
Waist 37.5inches
Weight 97.5kg
Squat 220kgx1@9
Deadlift 205kgx1@8
Bench Press 135kgx1@10
OHP 97.5kgx1@8
I don’t have any videos of these lifts but here is me doing a 92.5kg press doing The Bridge while on a cut.
https://www.youtube.com/watch?v=ppIcLCVA-28&feature=youtu.be&fbclid=IwAR1CSODIAtNxjdmW2IVVs9RJKsty9nyFcvL4niUll Q0UTOlBJCapcG_f6QU
28/09/2019
1ct paused BP
110kg
120kgx1
105kgx4
100kg4x4
29/09/2019
TnG BP
100kgx5
105kgx5
110kgx5
105kgx5
100kgx5
Nice and smooth. Butt mostly stayed on the bench and the bar wasn’t dumped during the last inch on the whey down.
2ct Paused Squat
150kgx5
160kgx5
170kgx5
160kgx5
160kgx5
Curls
My conditioning has improved a fair amount despite not doing cardio. In the future I want to be able to do things like higher rep (8) 303 tempo squats, leg press and pause squats with 3 minutes rest between sets and not be too out of breath. I will incorporate interval training on my off day when I start bulking again.
So far I’m doing roughly 3 minutes between working sets. A pretty substantial reduction from about 1.5 years ago when I was resting 7 minutes between sets. As I get stronger I will inevitably require more work to continue seeing progress. I want to keep the rest periods no longer than 3 minutes and possibly shorter. This will require more cardio ability especially on the exercises I have mentioned.
This was my final workout on a bulk. I’ll eat in a surplus for the next two days (through guess work like it was done so far) then start cutting. I can’t remember why but over the past two months I have done the first part of The Bridge 3.0 twice. Here are the results from when I ended my previous cut:
Bodyweight
92.5kg>97.5kg
Squat 190kgx1@8>220kgx1@9
Not much to say other than I’m really happy with this. 5 plates has been a goal of mine for a very very long time (years).
Deadlift 200kgx1@10>205kgx1@8
I’m happy that this is finally moving. I think I could’ve done 210kgx1@8 if I attempted that instead of 220kg.
Bench Press 120kgx1@8>130kgx1@8 (this is really just the one best session I had though)
I really should’ve focused on my technique more instead of just trying to add weight.
OHP 92.5kgx1@10>97.5kgx1@8
A very nice improvement. Hopefully I can hit 1.1xbodyweight after another cut/bulk cycle.
Current waist circumference: approx 37 inches
I’m considering doing week 1 to make sure I get rid of any fatigue that is bleeding in from previous training weeks. I’m not sure. I’m going to start training my abs in the hopes of one day achieving an L-sit. I’ll take extra care to gain weight very slowly next time I bulk (1kg a month) to avoid my waist getting too big. Ideally I don’t want it getting any higher than 33/34 inches.
Squat
195kgx1
210kgx1@8.5
185kgx4
170kgx4
170kgx4
Abs
I seem to be losing weight quickly. I’m down to 96.2kg.
05/10/2019
2ct paused bench
110kgx1
120kgx1@8.5
105kgx4
100kgx4
100kgx4
Abs
I’m getting a lot better at controlling the bar on the way down so it doesn’t crash at the bottom. My butt is staying on the bench a lot more too.