Week 6 Day 1
Squat w/ Belt:
261 x 1@8
225 x 4@8
225 x 4@8
225 x 4@8
Pause Bench 3CT:
120 x 3@7
130 x 3@8
135 x 3@9 (yep, that was 9)
135 x 3@9 (felt like 8.5)
Pause Deadlift 2CT 2":
skipped due to time crunch
Notes: My first time doing a single. I hit my single 1RM!!! a 6 lbs increase over my last 1RM which was 255 lbs. 2 months ago at Troy’s gym.
Week 6 Day 2
Pin Squats
185 x 4@7
195 x 4@8
205 x 4@9
205 x 4@9
Press w/ belt:
115 x 1@8 (felt like 9)
100 x 4@8
100 x 4@8
skipped due to time crunch x 4@8
skipped due to time crunch x 4@8
Row:
skipped due to time crunch
Notes: First time doing singles with Press. Pin Squats feeling more solid
Week 6 Day 3
GPP
Chin-ups: 24 (4 more!)
Abs: 3:34 accumulated time, ab roller, hollow holds, plank
LISS: 30 minutes rowing and airdyne bike
Notes: 4 more chin-ups, going for max at start helps, longer rest 35 seconds and staying at 3 reps.
Week 6 Day 4
Deadlift w/ belt
295 x 1@8
275 x 4@8
275 x 4@8
275 x 4@8 (felt like 8.5)
Bench 1-ct
135 x 1@8
130 x 4@8
130 x 4@8
130 x 4@8
130 x 4@8
Squat No Belt
185 x 6@6 (felt like 7)
185 x 6@7
195 x 6@8
195 x 6@8
195 x 6@8
195 x 6@8
Notes: That 295 DL is the most I’ve lifted since February. Yea!
Week 7 Day 1
Squat w/ Belt:
235 x 1@8 (felt like 7)
205 x 4@8
205 x 4@8
205 x 4@8
Pause Bench 3CT:
115 x 3@7
125 x 3@8
135 x 3@9 (oops 8.5)
135 x 3@9 (felt like 8)
140 x 3@9 (felt like 9.5)
Pause Deadlift 2CT 2":
185 x 3@7
205 x 3@8
215 x 3@9 (felt like 8)
225 x 3@9 (still felt like 8)
Notes.: Felt tired after working out on Saturday and Sunday all day yard work.
Week 7 Day 2
Pin Squats
185 x 3@7
195 x 3@8
205 x 3@9 (felt like 8)
215 x 3@9 (felt like 8.5)
215 x 3@9 (felt like 8)
Press w/ belt:
105 x 1@8 (felt like 7.5)
95 x 3@9
100 x 3@9 (felt like 8.5)
105 x 3@9 (yep, that was 9)
105 x 3@9 (felt like 9.5)
Row:
155 x 6@6 (felt like 5)
165 x 6@7 (felt like 6)
175 x 6@8
175 x 6@8
175 x 6@8
175 x 6@8
Notes: On the Press single, I made sure it was RPE 8. Before I treated singles as RPE 10.
Week 7 Day 3
GPP
Chin-ups: 22
Abs: 3:42 accumulated time, ab roller, hollow rock, plank
LISS: 30 minutes rowing and airdyne bike
Notes: 2 less chin-ups more chin-ups, going for max at start , longer rest 35 seconds and staying at 3 reps.
Week 7 Day 4
Deadlift w/ belt
295 x 1@8
285 x 4@8
285 x 4@8
285 x 4@8
Bench 1-ct
145 x 1@8
135 x 3@8
135 x 3@8
135 x 3@8
135 x 3@8
Squat No Belt
Skipped due to time crunch
Week 7 Day 5
GPP
Chin-ups: 29 (5 more!)
Abs: 3:41 accumulated time, ab roller, hollow holds, plank
HIIT: Row 20 seconds work, 2 min rest for 12 min.
Notes: 5 more chin-ups, got 6 on first set, 35 sec rest
Week 8 Day 1
Final week of Bridge 1.0 template!!
Squat w/ Belt:
245 x 1@8 (felt like 8.5)
215 x 3@8 (felt like 7.5)
215 x 3@8
Pause Bench 3CT:
115 x 3@7
130 x 3@8
140 x 3@9 (8.5)
Pause Deadlift 2CT 2":
185 x 3@7
215 x 3@8
230 x 3@9 (felt like 8)
Notes: It was nice to have a low volume day. I guess this is similar to a peaking week.
Week 8 Day 2
Pin Squats
195 x 4@7
205 x 4@8
220 x 4@9 (felt like 8.5)
Press w/ belt:
115 x 1@8 (felt like 9)
110 x 3@9
Row:
165 x 6@6
175 x 6@7
185 x 6@8
185 x 6@8
Notes: I’m digging these short workouts!
Week 8 Day 3
GPP
Chin-ups: 30 (8 more!)
Abs: 4:11 accumulated time, ab roller, hollow rock, plank
LISS: 30 minutes rowing and airdyne bike
Notes: 8 more chin-ups!! first time hitting 30
Week 8 Day 4
Deadlift w/ belt
300 x 1@8