Ran LP for about 6 months, had multiple resets for technique fixes and and wound up topping out at:
Squat: 280x5x3
Bench: 192.5x5x3
Deadlift: 305x5x3
Press: 140x3x5
Power Clean: 190x3x5
Chins: 0 unassisted
Age: 33
Weight: 235
Waist: 41"
BF: 33%
TBAB Guidance (been following more studiously since Feb.):
Cals: 2600
Protein: 250
Carbs: 250
Fat: 60ish
Current Program: Bridge 2.0. Plan on running this back to back and then doing a cycle of the GPP-Hypertrophy program.
2/27/18
| Movement |
Weight + RPE |
| Squat |
225x5@7, 230x5@x2 sets |
| 1ct Pause Bench |
165x5@6.5, 170x5@8x2 sets |
| Mid-shin rack pull |
255x5@7, 260x5@7.5/8?, 265x5@9 |
| Barbell curls |
57.5x12x3 |
| Tricep Pulldowns |
Med. band, black x12x3 |
NOTES: Sleep poor during CPAP trial. Trying to keep my calories & macros under control. Hit my protein easily, but went way over on cals.
2/28/18
| Movement |
Weight + RPE |
| 7-min AMRAP chins |
Orange band x 2 EMOM + 1 extra in final seconds. 15 total |
| Plank tabata: front-side-side |
Completed 1.5x tabatas (6 mins total) |
| 25:00 LISS |
Done on AirDyne with RPMs between 53-57 @ HR around 135 |
3/1/18
| Movement |
Weight + RPE |
| 2ct Pause Squat |
200x5@7, 205x5@8, 210x5@8.5/9? |
| Press |
125x5@8, 127.5x5@8.5, 127.5x5@9.5 |
| Barbell Rows |
135x10@7.5/8, 135x10@8, 140x10@8 |
NOTES: Press form was total garbage. Last set was harder than anything done on LP.
3/3/18
| Movement |
Weight + RPE |
| Deadlift |
275x5@6, 280x5@7, 285x5@8x2 sets |
| Floor Press |
185x5@6, 185x5@7.5, 200x5@9 |
| Squat, no belt |
180x10@6.5, 185x10@7.5, 190x10@9 |
| Barbell curls |
57.5x12x3 |
| Tricep Pulldowns |
Med. band, black x12x3 |
NOTES: Undercut weights on floor press to start. Took a lot of warm-ups just trying to find the right spot.
3/6/18 - ONE-TIME FORM CHECK W/ ALAN THRALL
| Movement |
Weight + RPE |
| Squat |
225x5@7-8x3 sets |
| Bench |
135x5@easy x2 sets |
| Deadlift, no belt |
245x5, 265x5@7.5/8?, 275x5@8 |
| Press |
105x5@5x2 sets |
NOTES: Tons to work on here. Main takeaways= narrower squat stance w/ better balance and tightness; bench looks good but stay tight, deadlift needs to stop fiddling between each rep and feel heavy in the hands and feet, press needs to be a lot tighter w/ narrower grip and no hip sway to start.
3/7/18
| Movement |
Weight + RPE |
| 7-min AMRAP chins |
Orange band EMOM. 3 EMOM for 2 mins, 2 EMOM for the rest. 17 total |
| Plank tabata: front-side-side |
Completed 1.5x tabatas (6 mins total). Better tightness than last time, but was distracted |
| 20:00 LISS |
Done on AirDyne with RPMs between 57-61 @ HR around 140 |
3/8/18
| Movement |
Weight + RPE |
| Squat |
270x1@7.5, 280x1@7.5/8 → 235x5@6, 240x5@8x2 sets |
| 1ct Pause Bench |
185x1@7, 195x1@8.5 → 170x5@8x3 sets |
| Mid-shin rack pull |
255x5@7, 265x5@8, 270x5@9x2 sets |
| Barbell curls |
60x12x3 |
| Tricep Pulldowns |
Med. band, black x12x3 |
NOTES: Super pumped on the 280 top single on squats. Moved and felt much better than the grinders on LP. Integrated as many of the form check cues I could. Took like 1:40 to finish. probably rested too much.
3/10/18
2ct Pause Squat: 195x5@7, 200x5@8, 205x5@8.5ish?, 205x5@9
Press w/ belt: 135x1@7, 140x1@8, 125x5@8 x 3 sets – misloaded my single @8, so rounded down. Also, switched to press 1.5 to calm my balance and jitters between reps.
Barbell Rows: 135x10@7, 135x10@8, 140x10@9, 140x10@9
3/12/18
Deadlift w/ belt: 295x1@7, 305x1@7, 325x1@8, 285x5@8x3 sets. → single @ 8 was kinda weird. 295 was harder than 305 (hence small jump), but 305 was grooved really well and flew off the floor. Went for 325 and that moved easily, but in my excitement I forgot to hook grip, and the bar slipped a bit. the 285 was pretty smooth, but got out of breath. Maybe consider 290 for my RPE 8’s next?
Floor Press: 185x5@6.5/7ish?, 195x5@8, 200x5@8.5, 200x5@9
Squat no belt: 180x10@7, 185x10@8, 190x10@9, 190x10@9
3/13/18
Finish extra credit from night before. Had to stop early due to time constraints…
Barbell Curls: 60x12x3 sets
Banded tricep pull downs: black band x 12 x 3 sets
LISS on AirDyne: 20:00 @ 50-55 RPM → little lighter on RPMs today because I’ve already LISS’d twice this training week. Just trying to do a little more movement than normal to get my weight & waist size down.
3/15/18
Week 3, Day 1 of Bridge 2.0
Squat: 270x1@7, 285x1@9 (overshot this jump), 240x5@9, 230x5@8, 230x5@9, 225x5@8
1ct bench: 195x1@8, 170x5@8 x3 sets
Mid-shin rack pull: 255x5@7, 260x5@8, 265x5@8, 270x5@9, 270x5@9
curls: 60x12x3
banded tricep pull downs: med band x 12 x 3
3/17/18
W3, D2, Bridge 2.0
2ct Pause Squat: 185x5@7, 195x5@8, 200x5@9 x3 sets
Press w/ belt: 135x1@7, 142.5x1@9 (Overshot weight on this set). 120x5@7, 125x5@8.5, 120x5@8, 120x5@8
Barbell rows: 115x10@7, 120x10@8, 125x10@9, 125x10@9, 120x10@9
3/18/18
7:00 of assisted chins: Done as emom w/ medium band. Total reps = 26
7:00 of ab wheel roll outs: Done as emom. Total Reps = 28
25:00 AirDyne @ 54-58 RPM
3/19/18
W3, D3, Bridge 2.0
Deadlift: 315x1@7, 325x1@8, 285x5@8 x3 sets
Floor Press: 185x5@6, 195x5@7, 200x5@9, 200x5@10, 195x5@9
Squat, no belt: 180x10@7, 185x10@8, 190x10@9, 190x10@9, 185x10@9
Curls: 60lbs, Tris: Med black band
3/22/18
W4D1 Bridge 2.0
Comp Squat: 275x1@8, 230x5@8 x4 sets
Comp Bench: 195x1@8, 170x5@7, 175x5@8 x3 sets
Mid-shin Rack Pulls: 255x3@7, 265x4@7.5, 275x4@9, 265x4@9, 265x4@9
Curls: 60x12x3
Banded Tricep Pushdowns: Med black band x12x3
3/24/18
W4D2
2ct pause squat: 185x4@7, 195x4@7, 205x4@8, 210x4@8.5x2 sets
Comp Press: 140x1@8, 125x5@8x4 sets
Barbell rows: 115x8@7, 125x8@8, 130x8@8, 135x8@9x2 sets
3/25/18
Conditioning
Chins: AMRAP/7:00 - 28 total
Ab wheel roll outs: AMRAP/7:00 - 33 total
LISS: 25:00 AirDyne @ 54-58RPM
3/26/18
conditioning
AirDyne: 5:00 warm up, then EOMOM/20:00 - 0:30 sprint @ 83+ RPM
3/27/18
W4D3
Deadlift: 325x1@8, 285x5@8x4 sets
Floor Press: 185x4@6, 195x4@7.5, 205x4@9x3 sets
Squat no belt: 185x8@7, 190x8@8, 195x8@9x3 sets (lightbulb moment: my back gets real soft on higher rep movements. Focused on keeping my back tight in slight extension and it made worlds of difference)
Curls: 60x12x4 sets
Banded tricep pushdowns: med black band x12x4 sets