Since the name of the old log was “jask558 the bridge training log” and I didn’t update it for a while, I think that a new log would be cool.
Current 1 rep maxes as of 24.8.2025:
squat 165 kg
bench 110 kg
deadlift 215 kg
press 80 kg
Bw ±85 kg, height 185 cm
Alright, I have both versions of PB1, so I decided to start with the older version today. The thing is, I could use both versions for more variation. Today’s session was GREAT. Rep pr’s, while not even overshooting RPE, as today was supposed to be @9. The squat felt easier than @9, which was very surprising.
squat 130 kg x 6, 135 kg x 6, 140 kg x 6 (was supposed to hit this but it was too light), 145 kg x 6@8,5 PR
press 55 kg x 6, 60 kg x 6, 65 kg x 6@9.5 PR
rdl 120 kg x 10, 130 kg x 10, 145 kg x 10@9 PR
Did some of the GPP stuff today.
db row 7 minutes
lat pulldown 7 minutes
cable curl 2 sets
GPP abs at home.
planks 7 minutes
hollow body holds 7 minutes
bench 85 kg x 6@7, 87,5 kg x 6@8, 90 kg x 6@10
The last set was heavier than expected.
leg press 130 kg x 10, 160 kg x 10, 180 kg x 10, 200 kg x 10@9?
First time doing leg press in a while so no idea what to use. The last set was maybe not @9, perhaps closer to @8 but the leg pump was @9 so I did not increase.
pendlay row, myo 70 kg x 14, 70 kg x 5, 70 kg x 4
triceps pressdown 2 sets
The theme with the presses was fatigue building in. Work capacity will surely improve later. At least I know now that next week’s close grip bench won’t be 82,5 kg.
deadlift 170 kg x 6, 175 kg x 6, 180 kg x 6@8.5
close grip bench 75 kg x 8, 80 kg x 8@8,5, 82,5 kg x 7@10
db press 30 kg x 8, 22,5 kg x 12, 22,5 kg x 8
ez bar skullcrushers 2 sets
preacher curls 2 sets
squat 132,5 kg x 6, 135 kg x 6, 140 kg x 6@8, 135 kg x 6
press 45 kg x 6, 50 kg x 6, 60 kg x 6@8, 60 kg x 6, 55 kg x 6
rdl 120 kg x 10, 130 kg x 10, 135 kg x 10@8, 135 kg x 10
chin ups 7 minutes
hanging knee raises 7 minutes
bench 80 kg x 6, 85 kg x 6@7,5, 87,5 kg x 6@9, 85 kg x 6, 82,5 kg x 6
leg press 170 kg x 10, 190 kg x 10, 200 kg x 10@8, 200 kg x 10@8
pendlay row, myo 70 kg x 14, 70 kg x 2 (lol)
triceps pressdown 2 sets
cable curl 2 sets
deadlift 170 kg x 6, 175 kg x 6, 180 kg x 6@8, 150 kg x 6
My back was very pumped. The 150 kg didn’t even feel too light. 170 kg would have been too much for the last set, I tried how it feels of the floor and was like “no”.
close grip bench 70 kg x 8, 75 kg x 8, 77,5 kg x 7@10???, 70 kg x 8, 70 kg x 5@9???
What is this? This was very weird. It is obvious that I was not recovered from the previous session. Maybe incline bench on this slot instead? I could have probably done 70 to 72,5 kg x 8 on an incline today as well, as it is a bit different…
db press 25 kg x 7, 15 kg x 2 sets x 12
10 kg less than usual but didn’t want to fail a rep after that close grip bench.
cable curl 2 sets
triceps pressdown 2 sets
squat 130 kg x 6, 135 kg x 6, 140 kg x 6@8, 130 kg x 6, 130 kg x 6
press 50 kg x 6, 55 kg x 6, 60 kg x 6@8, 55 kg x 6, 55 kg x 6
rdl 125 kg x 10, 125 kg x 10, 130 kg x 10, 130 kg x 10
Perhaps not @8 but the back pump was there.
GPP from last week:
lat pulldown 7 minutes
planks 7 minutes
A longer break I knew in advance. There shouldn’t be other breaks like this in the near future. Due to this, I decided to switch to the new PB1… Why not. I like the “peak” better in the new PB1. Might not log everything, or I might.
squat 130 kg x 5, 135 kg x 5, 140 kg x 5@not @8 but whatever, it was a “longer” break, fine if this was @7.
press 40 kg x 8, 45 kg x 8, 50 kg x 8@not @8.
rdl 120 kg x 10, 125 kg x 10, 135 kg x 10
leg extensions 6 minutes
I did 2 in a row because 1. The movements are different 2. I wasn’t too sore 3. I have done 2 in a row before 4. This fits this week’s schedule.
bench 80 kg x 5, 85 kg x 5, 87,5 kg x 5@8
leg press 170 kg x 10, 175 kg x 10, 180 kg x 10
Maybe a bit tired from squats, while the squats were quite easy.
db row, myo 41 kg x 12, 41 kg x 5, 41 kg x 3
bent over fly 6 minutes
triceps pressdown 3 sets
A big GPP day.
lat pulldown 7 minutes
db curl
db triceps extension
preacher curls
hanging leg raises
plank on hands
This was on the 18th.
deadlift 170 kg x 5, 175 kg x 5, 182,5 kg x 5@8
incline bench 60 kg x 8, 65 kg x 8, 67,5 kg x 7@10
No work capacity for pressing rn, will get better.
db press 29 kg x 10, 22 kg x 12, 22 kg x 12
seated calf raises 6 minutes
chin ups 7 minutes
squat 145 kg x 5@8,5, 135 kg x 5, 135 kg x 5
press 55 kg x 8@8, 52,5 kg x 8, 52,5 kg x 8@9
rdl 140 kg x 10@8, 140 kg x 10@8
leg extension 6 minutes
latt pulldown
preacher curl
planks
bench 90 kg x 5@9, 3 x 5 x 82,5 kg
leg press 210 kg x 2 x 10
db row, myo 39 kg x 12, 39 kg x 5
bent over fly
A flu, some fever as well.