I just finished running the Bridge 1.0 program (8 week program) for the first time after coming off SSLP.
| ### Goal | ### Actual |
|---|---|
| Learn RPE | Done |
| Increase work capacity | Done |
| Don’t miss a rep | On tempo squats I missed a couple |
| Don’t miss a workout | Done, but I did skip 1 exercise in 4 different days in due to time crunch |
| Increase 1RM | Yes, for all four lifts |
My long-term goal is to do my first powerlifting competition.
| ### Exercise | ### e1RM Before | ### e1RM After | ### Progress |
|---|---|---|---|
| Low Bar Back Squat | 255 | 257 | + 2 lbs |
| Bench | 150 | 163 | + 13 lbs |
| DL | 280 | 325 | + 45 lbs |
| OHP | 105 | 120 | +15 lbs |
| Chin-ups in 7 minutes | 13 | 30 | 17 more |
| Isometric Abs accum. time in 7 min. | 2:40 | 3:71 | +1:31 |
Body weight: 195 lbs., no change
Waist circumference: 36, no change
Age: 51
Height: 6’1
Next program: Hypertrophy
Thank you BBM Gang. Your output is quality and this customer is satisfied.
Jon
Nice job!