Age: 51
Height: 6’1
Weight: 195
Waist: 37
Location: Santa Rosa, CA
After 15 weeks of SSLP I was scheduled to to my first powerlifting meet in Vacaville, CA. So did the Novice Peaking Template. But the meet got postponed due to Wuyan virus. The USSF meet in Arizona on April 18 will probably get postponed too. So it’s a perfect time to start the Bridge. I’m grateful to have a home gym during these trying times.
Week 1 Day 1
Squat w/ Belt:
185 x 5@6
195 x 5@7
205 x 5@8
Bench CG:
115 x 4@7
120 x 4@8
125 x 4@9
Rack Pull mid-shin:
205 x 8@6
215 x 8@7
225 x 8@8 x 2
Week 1 Day 2
Squat 2-ct pause:
185 x 4@7
190 x 4@8
192.5 x 4@9
Press w/ belt:
85 x 5@6
90 x 5@7
92.5 x 5@8
Row:
115 x 8@6
135 x 8@7
135 x 8@8 x 2
Next up is GPP. Since was dong SSLP I haven’t done shit for GPP in 6 months. So I gotta learn to like GPP with BBM.
Squat 2-ct pause:
190x 4@7
200 x 4@8
210 x 4@9 x 2
Press w/ belt:
85 x 5@6
90 x 5@7
95 x 5@8 x 3
Row:
115 x 8@6
135 x 8@7
140 x 8@8 x 3
Felt good. Felt like correct RPE, except for the barbell rows. They were too light. It was probably RPE 6. Doing more volume on Presses felt great for my shoulders.
Bench Close Grip:
120 x 4@7
125 x 4@8
135 x 4@9 x 2
Rack Pull mid-shin:
195 x 8@6 x 3
Notes: Over the weekend I slightly tweaked my back. So I went light. But like Austin recommends, continuing to train really helps. My back feels better.
Deadlift w/ belt
225 x 5@6
245 x 5@7
255 x 5@8 x 3
Bench 1-ct
110 x 5@6
120 x 5@7
125 x 5@8 x 4
Tempo Squat 3-0-3
115 x 8@7
125 x 8@8
135 x 8@9 x 2
Notes: Tempo squats are getting better. I’ve discovered that it works better not worry about exact timing of 3-0-3. Just do them like your in slow motion.
Bench Close Grip:
125 x 4@7
130 x 4@8
135 x 4@9 x 3
Rack Pull mid-shin:
195 x 7@7
215 x 7@8
225 x 7@9
Notes: Bought DC Blocks for pulls. They work much better than using the rack. https://www.dcblocksusa.com/doublewide.html All the tempo and pause squats are starting to help my regular squat. Or, at least I have more body awareness of my technique, especially in the hole.
Abs: 1:85 accumulated time. Ab rollers 10 reps and 14 reps.
LISS: 25 min Airdyne Bike Schwin AD6 and Concept 2 Rower
Notes: 6 more chin-ups than last time. did 20 seconds rest standard and changed to 2 reps at time, worked better. For ab rollers, I’ll measure from my knee to the wall, to see progress as I go lower and lower.
Pin Squats
175 x 4@7
185 x 4@8
195 x 4@9
195 x 4@9
Press w/ belt:
85 x 4@6
95 x 4@7
105 x 4@8 (felt like 9)
105 x 4@8 (felt like 9)
105 x 4@8 (felt like 8.5)
105 x 4@8 (felt like 8.5)
Row:
155 x 8@6
160 x 8@7
160 x 8@8
160 x 8@8
160 x 8@8
160 x 8@8
Notes: First time ever doing Pin Squats. I did better than expected in terms of bar symmetry and touching the pins evenly. It’s a strange feeling to rest the load on the pins. I like using safety straps instead of pins because safety straps don’t hurt my new bar and less jolting to the bones. https://www.roguefitness.com/rogue-m…ap-2-0-systems
Abs: 2:50 accumulated time, ab roller, hollow holds, plank
LISS: 25 min Airdyne Bike Schwin AD6 and Concept 2 Rower
Notes: 3 less chin-ups, since I didn’t go for max on the early sets. I just kept 2 reps throughout with 20 second rest. Next time try 3 reps and 30 sec rest.