Bridge Questions

[newguy]

• Generally speaking, is the Bridge well suited for someone who has been running Texas Method for a while (with mediocre results…)? Or is it more geared towards someone who is fresh out of SSLP? Either/or?
• If my lifts are ‘disproportionate’ to each other (particularly deadlift), is that something that needs to be corrected before starting the Bridge or a similar program? Or will the additional pressing and DL volume help to correct those deficiencies?

In ‘running it out’ phase of TM, I’m squatting 405x1x1, benching 230x1x5, pressing 160x2x3. Deadlifting 275x5, adding 10 lbs/week having recently resumed from taking a hiatus due to back pain (previously up to 360). I know I could continue to progress in the deadlift in an LP for a while, but not so much for the press and bench.

[Jordan_Feigenbaum]

The Bridge would work for either case you suggested.

And sometimes people have “unevenly” developed lifts. You wouldn’t want to detrain one lift to let the others catch up. Keep training.

[xene]

I try to add 1 sprint or prowler session to my schedule once a week. Where could I do that? Instead of the GPP day?

[Jordan_Feigenbaum]

@xene

I try to add 1 sprint or prowler session to my schedule once a week. Where could I do that? Instead of the GPP day?

Do it on the GPP day, yes.

[LawBro]

On “Off Days” what level of activity would you recommend? Can I perform light cardio? What about hiking or long walks? Are there any specific recovery strategies that you would recommend during these off days (other than proper nutrition and adequate sleep)?

[Walker]

Regarding the Bridge GPP day 1…the program calls for a 7min time limit on chins/pullups/rows but mentions an AMRAP without going to failure, I have been doing rows for 30 seconds at RPE 6 with 60seconds break and repeating until 7 mins of “work” has been accumulated, Am I on the right track?

I have been doing the same with the ab iso excercise where I would plank for 30 seconds and rest a minute. should I shorten rest periods? Any alternatives for ab isos?

Thanks!

[Walker]

In regards to GPP, how do you program rows etc? I am on week 2 and previously I did rows at rpe 6 for 30 seconds and rested for a minute until 7 mins work was accrued. Am I on the right track?
Ab work down in similar fashion. Any alternatives to planks for ab isos?

[Jordan_Feigenbaum]

@Walker

Regarding the Bridge GPP day 1…the program calls for a 7min time limit on chins/pullups/rows but mentions an AMRAP without going to failure, I have been doing rows for 30 seconds at RPE 6 with 60seconds break and repeating until 7 mins of “work” has been accumulated, Am I on the right track?

I have been doing the same with the ab iso excercise where I would plank for 30 seconds and rest a minute. should I shorten rest periods? Any alternatives for ab isos?

Thanks!

Yea that works well.

[Jordan_Feigenbaum]

@LawBro

On “Off Days” what level of activity would you recommend? Can I perform light cardio? What about hiking or long walks? Are there any specific recovery strategies that you would recommend during these off days (other than proper nutrition and adequate sleep)?

No, don’t do that. Just fit it into the GPP. If it’s long or hard enough to improve performance in some capacity, it’s long or hard enough to affect gainzZz. There are no recovery strategies that work besides eating and sleeping, so I’d do those

[newguy]

One more easy question:

If my gym doesn’t have the appropriate equipment for pin squats and pin benches, would box squats and floor presses be appropriate substitutes?

[Jordan_Feigenbaum]

@newguy

One more easy question:

If my gym doesn’t have the appropriate equipment for pin squats and pin benches, would box squats and floor presses be appropriate substitutes?

I’d just do paused squats and benches, while trying to locate a gym with a proper power rack.

[LeahBBM]

So you have no adjustable pins or safeties? If that is the case, you’d sub 2 ct. paused squats and 2 ct paused bench.