Week 6 Day 5
BW 206
Deadlift 345 1@8, 295 4@8x3
Comp Bench 225 1@8, 185 4@8, 190 4@8x3
Squat no belt 205 6@6, 225 6@7, 240 6@8x4
Deadlift was…fine. Bench felt pretty good; definitely not used to heavy single bench. Squat no belt 6x6 was a chore after deadlifts.
Week 6 Day 6
BW 205
Ab stuff: planks 7 minutes
Arm and back stuff: max pullups/chins over 7 minutes; sets of 6 (32 reps)
Heart blood pumping stuff: 5 minute warm up, rower sprints 20s every 2 mins for 12 minutes
Jesus, rowing was hard. Chins were low; maybe from deadlifts yesterday?
Week 7 Day 1
BW: 207lbs
Squat w/ belt 355 1@8, 315 3@8x4
Pin Bench 170 3@7, 185 3@8, 195 3@9, 200 3@9x2
2 count Pause Deadlift 235 3@7, 245 3@8, 255 3@9x2
Hell yeah 355 squat pr went smooth. First time repping 3 plates felt great too for the backoff sets.
Pin Bench felt super strong. I thought it would be much harder than comp bench. Will be interesting to see how comp bench goes on Wednesday.
Week 7 Day 3
BW: 207lbs
Pin Squat 225 3@7, 240 3@8, 250 3@9, 260 3@9, 265 3@9
Press 155 1@8, 145 3@9x4
Rows 145 6@6, 160 6@7, 165 6@8, 170 6@8x3
Pin Squats felt better the more I did, probably need to warm up more.
Press: hit an all time PR and it was way more smooth than last week. Sets at 145 went well too.
Bodyweight creeping up a bit which is okay. Waist is still right at 36". Will start endurance template after I finish Bridge.
Week 7 Day 4
GPP
Ab stuff: planks and leg raises 7 minutes
Arm and back stuff: max pullups/chins over 7 minutes; sets of 6 (38 reps)
Heart blood pumping stuff: 35 minute bike-trailer-kiddo hauling
Week 7 Day 5
BW 206
Deadlift 365 1@8, 315 3@8x4
Comp Bench 230 1@8, 205 3@9x4
Squat no belt 210 6@6, 230 6@7, 235 6@8, 240 6@8x3
Deadlift felt great, nice to make progress there.
Comp bench PR again!
Week 7 Day 6
Ab stuff: planks and leg raises 7 minutes
Arm and back stuff: max pullups/chins over 7 minutes; sets of 6 (33 reps)
Heart blood pumping stuff: 5 minute warm up, rower sprints 20s every 2 mins for 12 minutes
Rowing sprints felt better, practice helping there.
Week 8 Day 1
BW: 209lbs
Squat w/ belt 360 1@8, 315 3@8, 320 3@8
3 count Pause Bench 170 3@7, 180 3@8, 190 3@9
2 count Pause Deadlift 245 3@7, 255 3@8, 265 3@9
Another smooth 360 squat PR. Could have pushed the backoff sets some more, probably more like 7s on each of those sets.
3 count pause bench felt steady.
Pause deadlift going up; felt nicer with the lower squat volume earlier.
Week 8 Day 3
BW: 203lbs
Pin Squat 225 4@7, 240 4@8, 255 4@9
Press 165 1@8, 155 3@9
Rows 135 6@6, 145 6@7, 160 6@8x2
Worked out in a weird gym while traveling. Squat rack pins looked like the were made from the cheapest steel on earth, so pin squats were basically a tempo, pause, and pin squat all in one as I gently lowered weight onto pins.
Press PR! 165 felt great.
Week 8 Day 4
GPP
Ab stuff: planks and leg raises 7 minutes (2.5 minute plank to start)
Arm and back stuff: max pullups/chins over 7 minutes; sets of 6 (36 reps)
Heart blood pumping stuff: 15 minute rowing then 15 minute stair climber (~150bpm)
Week 8 Day 5
BW 207lbs
Deadlift 365 1@8, 315 3@9
Comp Bench 235 1@8, 210 3@9
Squat no belt 225 6@6, 235 6@7, 245 6@8, 250 6@8x3
Deadlift felt rough today. Slow off the floor.
Comp bench PR again!
Week 8 Day 6
GPP
Ab stuff: planks and leg raises 7 minutes
Arm and back stuff: chins 10x3 in 7 minutes
Heart blood pumping stuff: hill sprints 20 minutes
Finishing e1RM
BW 206lbs (up 3lbs)
Squat 390 (up 40lbs)
Deadlift 395 (up 50lbs)
Press 175 (up 15lbs)
Bench Press 255 (up 30lbs)
Mini-review: Bridge 1.0 felt great. I got much better work capacity (i.e. shorter rest between working sets) while making healthy gains on all lifts. I feel that my form has improved, especially in bench and squat. Slight increase in weight and waist (3-4lbs and about .5 inch on waist). I’m starting the General Strength and Conditioning program tomorrow in a slight deficit. Over that program I am aiming to lose ~10 lbs and 1-2 inches of the waist while maintaining strength or minimal losses.