The Bridge
Week 6 Day 6
GPP
Cable Rows, Planks, Ez-Bar Curls, Excercise bike.
The Bridge
Week 7 Day 1 (Monday August 20th 2018)
Squat w/ belt
1 x 1 - 110 kg
2 x 3 - 102,5 kg
2 x 3 - 100 kg
Pin Bench
1 x 3 - 70 kg
1 x 3 - 72,5 kg
2 x 3 - 75 kg
Deadlift 2ct pause
1 x 3 - 97,5 kg
1 x 3 - 100 kg
2 x 3 - 102,5 kg
The Bridge
Week 7 Day 3 (Wednesday August 22nd 2018)
Pin Squat
1 x 3 - 75 kg
1 x 3 - 80 kg
3 x 3 - 85 kg
Press w/ belt
1 x 1 - 60 kg
4 x 3 - 55 kg
Barbell Rows
1 x 6 - 60 kg
1 x 6 - 65 kg
4 x 6 - 67,5 kg
The Bridge
Week 7 Day 4 (Thursday August 23rd 2018)
GPP
V-Grip Lat Pulldowns, Planks, Excercise Bike
The Bridge
Week 7 Day 5 (Friday August 24th 2018)
Deadlift w/belt
1 x 1 - 120 kg (felt too easy)
1 x 1 - 130 kg (maybe even was a 7.5)
4 x 3 - 110 kg
Bench Press 1ct pause
1 x 1 - 90 kg
1 x 2 - 82,5 kg (fatigue and a bit of technique slip-up, decided to reduce weight a bit more)
3 x 3 - 80 kg
Squat w/o belt
1 x 6 - 70 kg
1 x 6 - 75 kg
4 x 6 - 77,5 kg
The Bridge
Week 8 Day 1 (Monday Augusth 27th 2018)
Squat w/ belt
1 x 1 - 110 kg (not an 8)
1 x 1 - 115 kg
2 x 3 - 105 kg
3ct Paused Bench Press
1 x 3 - 70 kg
1 x 3 - 75 kg
1 x 3 - 80 kg
2ct Paused Deadlift
1 x 3 - 90 kg
1 x 3 - 95 kg
1 x 3 - 100 kg
The Bridge
Week 8 Day 3 (Wednesday August 29th 2018)
Pin Squat
1 x 4 - 80 kg
1 x 4 - 85 kg
1 x 4 - 90 kg
Press w/ belt
1 x 1 - 60 kg
1 x 3 - 52,5 kg
Pendlay Rows
1 x 6 - 60 kg
1 x 6 - 65 kg
2 x 6 - 70 kg
The Bridge
Week 8 Day 4 (Thursday August 30th 2018)
GPP
Excercise bike, V-grip Lat Pulldowns, Planks.
The Bridge
Week 8 Day 5 (Thursday August 31st 2018)
Deadlift w/ belt
1 x 1 - 130 kg
1 x 3 - 115 kg
Bench Press 1ct pause
1 x 1 - 90 kg
1 x 1 - 85 kg (was supposed to be the backdown triple)
1 x 3 - 80 kg
Squat w/o belt
1 x 6 - 70 kg
1 x 6 - 75 kg
2 x 6 - 80 kg
The Bridge
In Review
Coming in to the program I had floundered for years with back pain and suboptimal programming. Although I wasn’t able to follow the program to a T as I had wished, and I wouldn’t say this program “cured” me, it has definitely felt like a corner has turned in my training.
My squat has and deadlift is way up from what it has been for several years, and I’m pretty much expecting to hit PRs on my next training cycle. Form on these have gotten way better as well and back pain is close to becoming a non-issue.
Bench Press might be slightly improved, but doing everything paused makes it hard to know as I feel significantly weaker paused than when I touch’n’go which has been the way I’ve always benched. Still, I managed to come within a few kilos of my touch’n’go PR, so all in all I might be stronger. The Close-Grip Bench Press was interesting, as I really moved a lot of weight in relative to my normal bench press. It might be because of no pause, but maybe I would be stronger with a narrower grip.
My press stayed the same, maybe slightly weaker. Now, this isn’t that weird considering I previously pressed 3x per two weeks and now I press 2x in the same timespan. Still, wish this had gone up just a bit.
Now, what to do next, The Bridge again or Bridge 2.0?
The Bridge 2.0
Week 1 Day 1 (Monday September 3rd 2018)
Competition Squat
1 x 5 - 90 kg
1 x 5 - 95 kg
2 x 5 - 100 kg
Competition Bench
1 x 5 - 70 kg
1 x 5 - 72,5 kg
2 x 5 - 75 kg
Block Pull
1 x 5 - 100 kg
1 x 5 - 105 kg
1 x 5 - 110 kg
EZ-Bar Curl/Tricep Pushdowns
2 x 3 x 12 Superset
The Bridge 2.0
Week 1 Day 2 (Tuesday September 4th 2018)
GPP
LISS excercise bike, Lat Pulldowns, Planks
The Bridge 2.0
Week 1 Day 3 (Wednesday September 5th 2018)
2ct Pause Squat
1 x 5 - 80 kg
1 x 5 - 85 kg
1 x 5 - 90 kg
Press w/ belt
1 x 5 - 45 kg
1 x 5 - 47,5 kg
2 x 5 - 50 kg
Pendlay Rows
1 x 10 - 55 kg
1 x 10 - 57,5 kg
1 x 10 - 60 kg