4/8/19

The Bridge 3.0

Week 1 - Day 1

Squat w/Belt

240 x 4 @ 7

250 x 4 @ 8

260 x 4 @ 9

e1rm: 301

Bench Press TnG

155 x 4 @ 6

165 x 4 @ 8

170 x 4 @ 9

e1rm: 197

2ct Pause Deadlift

225 x 5 @ 6

245 x 5 @ 8

255 x 5 @ 9

e1rm: 305

4/8/19

The Bridge 3.0

Week 1 - Day 1

Squat w/Belt

240 x 4 @ 7

250 x 4 @ 8

260 x 4 @ 9

e1rm: 301

Bench Press TnG

155 x 4 @ 6

165 x 4 @ 8

170 x 4 @ 9

e1rm: 197

2ct Pause Deadlift

225 x 5 @ 6

245 x 5 @ 8

255 x 5 @ 9

e1rm: 305

4/9/19

The Bridge 3.0

Week 1 - GPP 1

EZ Bar Curl

50 x 14

50 x 13

50 x 14

Triceps Pressdown

70 x 15

70 x 12

60 x 15

Lat Pulldown - Neutral handle, close grip

120 x 15

125 x 15

125 x 12

4/10/19

The Bridge 3.0

Week 1 - Day 2

2ct Pause Squat

195 x 5 @ 7

205 x 5 @ 8

215 x 5 @ 9

e1rm: 257

Press w/Belt

105 x 4 @ 7

110 x 4 @ 8

115 x 4 @ 9.5

e1rm: 131

Pendlay Row

160 x 10 @ 7

165 x 10 @ 8

170 x 10 @ 9

e1rm: 240

4/11/19

The Bridge 3.0

Week 1 - GPP 2

Hammer Curl

25s x 15

30s x 12

30s x 12

Triceps Pressdown

70 x 15

70 x 15

70 x 12

Cable Row

120 x 15

125 x 14

120 x 12

4/13/19

The Bridge 3.0

Week 1 - Day 3

Deadlift w/Belt

265 x 4 @ 7

275 x 4 @ 8

285 x 4 @ 9

e1rm: 329

Floor Press

195 x 4 @ 6

200 x 4 @ 8

205 x 4 @ 9

e1rm: 245

Leg Press

335 x 10 @ 7

345 x 10 @ 7

365 x 10 @ 9

e1rm: 515

4/15/19

The Bridge 3.0

Week 2 - Day 1

Squat w/Belt

290 x 1 @ 8

260 x 4 @ 8

235 x 4 x 2 sets

e1rm: 313

Bench Press TnG

185 x 1 @ 8

165 x 4 @ 8

155 x 4 x 2 sets

e1rm: 200

2ct Pause Deadlift

235 x 5 @ 7

245 x 5 @ 8

255 x 5 @ 9

240 x 5

e1rm: 305

4/16/19

The Bridge 3.0

Week 2 - GPP 1

EZ Bar Curl

50 x 17

50 x 16

50 x 15

50 x 14

Triceps Pressdown

70 x 14

70 x 12

70 x 12

70 x 11

Lat Pulldown

125 x 16

125 x 13

125 x 12

120 x 11

Decline Crunch

BW x 15

BW x 15

BW x 11

4/18/19

The Bridge 3.0

Week 2 - Day 2

2ct Pause Squat

195 x 5 @ 7

205 x 5 @ 8

215 x 5 @ 9

205 x 5

e1rm: 257

Press w/Belt

120 x 1 @ 8

110 x 4 @ 8

100 x 4 x 2 sets

e1rm: 130

Pendlay Row

160 x 10 @ 6

175 x 10 @ 7

180 x 10 @ 8

180 x 10 @ 8

e1rm: 263

4/18/19

The Bridge 3.0

Week 2 - GPP 2

Hammer Curl

30s x 12

30s x 12

30s x 12

Triceps Pressdown

70 x 14

70 x 13

70 x 8*

*GPP on same day as training

Cable Row

125 x 14

125 x 12

120 x 14

Leg Raises

BW x 15

BW x 10

BW x 12

4/19/19

The Bridge 3.0

Week 2 - Day 3

Deadlift w/Belt

305 x 1 @ 8

275 x 4 @ 6.5

245 x 4 x 2 sets

e1rm: 330

Floor Press

195 x 4 @ 7

200 x 4 @ 8

205 x 4 @ 9

195 x 4

e1rm: 245

Leg Press

345 x 10 @ 7

355 x 10 @ 7.5

360 x 10 @ 8

360 x 10 @ 8

e1rm: 525

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4/22/19

The Bridge 3.0

Week 3 - Day 1

Squat w/Belt

295 x 1 @ 8

265 x 4 @ 8

240 x 4 x 3 sets

e1rm: 319

Bench Press TnG

195 x 1 @ 8

175 x 4 @ 8

165 x 4 x 3 sets

e1rm: 211

2ct Pause Deadlift

245 x 5 @ 6

255 x 5 @ 7

265 x 5 @ 8

255 x 5 x 2 sets

e1rm: 328

4/23/19

The Bridge 3.0

Week 3 - GPP 1

EZ Bar Curl

60 x 12

50 x 15

50 x 12

50 x 15

Triceps Pressdown

70 x 15

70 x 12

70 x 10

60 x 14

Lat Pulldown, neutral handle, close grip

125 x 15

125 x 12

125 x 12

125 x 11

4/25/19

The Bridge 3.0

Week 3 - GPP 2

Hammer Curl

60 x 13

60 x 10

50 x 13

50 x 13

Triceps Pressdown

60 x 15

60 x 15

60 x 14

60 x 13

Cable Row

130 x 15

130 x 15

130 x 12

120 x 15

What’s your weight and age?

If you don’t mind me asking about your warm up for say squats, how do arrive at your first prescribed RPE?

4/26/19

The Bridge 3.0

Week 3 - Day 2

2ct Pause Squat

200 x 5 @ 6

210 x 5 @ 7

220 x 5 @ 8*

210 x 5 x 2 sets

e1rm: 263

Press w/Belt

125 x 1 @ 9

110 x 4 @ 7

100 x 4 x 3 sets

e1rm: 131

Pendlay Row

175 x 10 @ 7

180 x 10 @ 8

180 x 10 @ 8

180 x 10 @ 8

e1rm: 263

- Undershot RPE but short on time. Will adjust next week.

So, if you are doing reps of 5 for 2 ct pause squats, are your warm ups also ramping up with 5 reps with 2 ct?

Wow, so this deviates quite a bit from SS in that, the volume is greater, the fatigue in warm up sets leading to working sets is greater. Hopefully, this will help to propel my 1RM over time! We shall see…thanks for your feedback.

4/27/19

The Bridge 3.0

Week 3 - Day 3

Deadlift w/Belt

315 x 1 @ 8

285 x 4 @ 8

255 x 4 x 3 sets

e1rm: 340

Floor Press

200 x 4 @ 7

205 x 4 @ 8

210 x 4 @ 9.5

195 x 4 x 2 sets

e1rm: 247

Leg Press

350 x 10 @ 7

360 x 10 @ 8

360 x 10 @ 8

360 x 10 @ 8

e1rm: 525