Hi everyone,
I am currently running the bridge program and I just finished my second week yesterday.
The problem is that it seems that I did not improve my performance from the first week to the second week.
I am wondering GPP gives my back lots of fatigue that I cannot improve my weight on the bar.
My record:
squat w/o belt 275x5
deadlift w/o belt 265x5
bench w/o belt 190x4
press w/o belt 110x8
My GPP:
Pull up RPE@7 for 7 mins
Machine reversed-grip row RPE@6 for 7mins
lateral raise RPE@7 for 7 mins
ABS workout RPE@8 for 7 mins
bicep machine RPE@8 for 7 mins
25 mins cardio @65% heart rate
I’ve noticed a post that Dr. Jordan said:
If your best squat is <365 x 5 and you’re not overweight- you probably don’t need any GPP just yet.
Should I skip these GPP days or cut down on the workout volume on GPP days?
I’d give yourself a bit more time to adjust to the overall training volume here. Being only week 2, you might need some time to increase your work capacity.
That said, that does seem like a lot of GPP work, and you could easily cut that down for a few weeks. I’d also want to make sure you are doing isometric ab work.
You’re right, I do the abs crunching machine for 7 mins…
maybe it’s the reason why I cant try heavier deadlift last week.
Should I just do just one kind of back workout in GPP?
Since my upper back remained sore after the GPP days and almost the whole week…
In my experience, week 1 was more of an introduction to exercise variation and RPE than anything else. It gives you a chance to start dailing in the appropriate weights to use as the volume skyrockets later. The Bridge really hits its stride from week 2 onward. That’s when I started experiencing the “nefarious accusations” side effect.
That is a lot more GPP than I did. Maybe you could aim to spread all of those extra exercises across two sessions when the opportunity rolls around in week 5.
I would just do the GPP as it is laid out in the Bridge. I think that is pull ups, chins, or rows AMRAP 7 min, isometric abs for AMRAP 7 min, and the steady state cardio. Keep it simple!
Why all the ab works? And why it has(or not, I seem to remember Jordan suggest ab wheels) to be isometric?
Unlike most people(?), I really hate ab work. Yesterday, I finished 8 mins upper back and just did 30s plank, because I find it is as boring as usual. I know I shouldn’t, but I need a strong reason for this:p.
Just like those cardio works, you guys suggest it is good for my work capacity, so I did it anyway even I loath them