Laffin's Log

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21

Week 3 - Day 3

My absolute worst training day to date. I woke up yesterday morning with some mild shoulder pain in my left shoulder, a sharp twinge pain. Woke up today and it hurt even more. Ended up preventing me from benching. I felt no pain during ohp or bench earlier this week and I’ve never had shoulder pain in the past, so I don’t know why this happened.

Bodyweight: 154.8lbs

Competition Deadlift
300x2 @ <7
325x1 @ 8
275x5 @ 10
245x5 @ 9
225x5 @ 9
225x5 @ 9

I don’t know what the frig is going on with my deadlifts, but I’m regressing week to week. 4 weeks ago I pulled 325x5 @ 8, and now one repping it is an 8. My only assumption is I’m doing too much. I’m going to significantly reduce intensity for a while to see if it’s recovery that’s the issue.

Closegrip 3-0-3 Tempo Floor Press
95x5 @ 7
115x5 @ 8
115x5 @ 8
115x5 @ 8
75x12 @ 8

Simply unracking the empty bar with regular grip caused significant pain in my left shoulder. I couldn’t Rep the empty bar without teeth clenching pain. I had to do close grip, slow eccentric reps, in order for my shoulder to not hurt. Really frustrating, but this is all I could do pain-free. This is upsetting because every purposely been avoiding any sort of grinding on my presses to prevent something like this. Now my deadlift and bench are in the grave.

Beltless Squats
45x5 @ 0

Simply holding the empty bar in low bar position caused bad shoulder pain. I gave up in frustration at this point.

22

Week 4 - Day 1

Bodyweight: 155.2lbs
Competition Squat
305x1 @ 7
325x1 @ 8
290x5 @ 8
290x5 @ 8
290x5 @ 8
290x5 @ 8

Squat felt great today. 290 felt very good. I think I’m bad at singles right now cuz my 5 @ 8 and 1 @ 8 are pretty close to each other.

Competition Bench
170x5 @ 9
170x5 @ 10
165x5 @ 9
160x5 @ 9

My left shoulder was really bugging me warming up with the empty bar. I did some empty bar ohp and it felt fine, so then I tried incline bench and that felt fine. Went back to flat bench and warmed up through the mild pain and it started to feel alot better. Shoulder still felt uncomfortable so I didn’t so the single. My strength was down from last week, my theoretixal @ 8 ended up being >9. No big deal, there’s always next week.

Rack Pulls (mid shin)
275x4 @ 7
295x4 @ 8
315x4 @ 9
305x4 @ 9
295x4 @ 9
285x4 @ 9

Bonus
Tricep Pushdowns 3x12
Bicep Curls 3x12

23

290/.81x.92=329.38

So according to the RPE chart and based on your performance on the sets of 5 your single @8 isn’t quite 5 lbs less than it “should” be. That’s not bad.

24

Hey thanks man. Cool to see someone reads these. Yeah I agree with the math that I’m doing okay. I mostly said that because my technique tends to get too sloppy for comfort whenever I do my 1@8’s, and I feel it makes them much harder than they should be. I’m new to them, so I figure practice will make perfect!

25

Week 4 - Day 2
Bodyweight: 155.8lbs
2ct Pause Squat
235x4 @ 7
245x4 @ 8
260x4 @ 9
255x4 @ 9
250x4 @ 9

No low back pump this time.

Competition Press
117.5x1 @ 7
127.5x1 @ 8.5
112.5x5 @ 8
112.5x5 @ 8
112.5x5 @ 8.5
112.5x5 @ 8.5

Shoulder felt okay. There’s some visible bruising on my lateral delt and joint feels stiff, but there was no pain or loss of strength during overhead press. Confident it’s on the road to recovery.

Pendlay Rows
135x8 @ 7
145x8 @ 8
145x8 @ 8
145x8 @ 8

26

Week 4 - Day 3
Bodyweight: 155.6lbs
Competition Deadlift
315x1 @ 7
335x1 @ 8
295x5 @ 8
295x5 @ 8.5
285x5 @ 8
285x5 @ 8.5

My e1rm is still down from before I started the bridge, but hey, it’s a big volume PR, so I’ll take it!

Floor Press
150x4 @ 7
157.5x4 @ 8
165x4 @ 9
160x4 @ 9
160x4 @ 9

Shoulder feels 100% already. Could barely bench 115 last week. Austin’s pain lectures and podcasts have really helped me, in the past I would have freaked out and stopped benching, but I intelligently worked through the injury and it healed up so fast. Thanks dude.

Beltless Squats
235x8 @ 7
255x8 @ 8.5
245x8 @ 8
245x8 @ 8

Little more fatigued than expected, was hoping to hit 255 @ 8, but it’s all good.

Skipped arm work today. Went to see Star Wars instead.

27

Week 5 - Day 1

Bodyweight: 156.2lbs
Gaining a pound a week, 6 pounds so far, waist not increasing much at all. So, so much chicken and rice.

Competition Squat
310x1 @ 7
330x1 @ 8
300x4 @ 8
300x4 @ 8
300x4 @ 8
300x4 @ 8.5
300x4 @ 8.5

Squat is progressing nicely.

Competition Bench
180x1 @ 7
195x1 @ 8
175x4 @ 8
175x4 @ 8
175x4 @ 8
175x4 @ 8
175x4 @ 8.5

Quite satisfied with this. 175 was an intimidating weight before I started the bridge, now it’s no problem.

Beltless 2ct Pause Deadlift
235x4 @ 7
255x4 @ 8
275x4 @ 9
265x4 @ 9
265x4 @ 9

Wow that pause is brutal. Quite fun though. Made me aware I kick the bar away from me ever so slightly when I initiate the lift.

Bonus
Tricep Pushdowns 4x12
Bicep Curls 4x12

28

Week 5 - Day 2
Boyweight: 155.8lbs

Beltless Pin Squats
225x4 @ 7
240x4 @ 8
265x4 @ 9
255x4 @ 9
255x4 @ 9

Competition Press
120x1 @ 7
127.5x1 @ 9
115x4 @ 8
115x4 @ 9
115x4 @ 8
115x4 @ 9
115x4 @ 10

My form was all over the place. Was really sloppy today, made the RPE all over the place.

Pendlay Rows
135x8 @ 7
145x8 @ 8
145x8 @ 8
145x8 @ 8
145x8 @ 8

29

Week 5 - Day 3
Bodyweight: 156.0lbs
Competition Deadlift
345x1 @ 8
315x4 @ 8
315x4 @ 8
315x4 @ 8
315x4 @ 8
315x4 @ 8

Finally my e1rm is back on the rise

2ct Pause Bench Press
150x4 @ 7
157.5x4 @ 8
165x4 @ 9
165x4 @ 9
165x4 @ 9

Form felt very good day.

3-0-3 Tempo Squats
185x8 @ 7
205x8 @ 8
205x8 @ 8
205x8 @ 8

These are fantastic at pointing out technical flaws and making you almost hurl. Wow.

Bonus
Tricep Pushdowns 4x12
Bicep Curls 4x12

30

Week 6 - Day 1
Bodyweight: 157.2lbs
Competition Squat
320x1 @ 7
335x1 @ 8
305x4 @ 8
305x4 @ 8
305x4 @ 8
305x4 @ 8

I think I’m finally learning how to squat properly. Everything’s felt great lately.

Competition Bench
190x1 @ 7
200x1 @ 8
180x4 @ 8
180x4 @ 8
180x4 @ 8
180x4 @ 8

Stoked for this. Bench is finally progressing nicely after months of stalling on SSLP.

Beltless 2ct Pause Deadlift
245x3 @ 7
265x3 @ 8
285x3 @ 9
280x3 @ 9
280x3 @ 9

Lower weight than I expected, but it’s all good.

Bonus
Tricep Pushdowns 4x12
Bicep Curls 4x12

31

Week 6 - Day 2
Bodyweight: 157.4lbs
Beltless Pin Squat
255x3 @ 7
265x3 @ 8
275x3 @ 9
275x3 @ 9
275x3 @ 9

Competition Press
127,5x1 @ 8
117.5x4 @ 8
117.5x4 @ 8
117.5x4 @ 8
117.5x4 @ 8.5

Pendlay Rows
135x8 @ 7
150x8 @ 8
150x8 @ 8
​​​​​​​150x8 @ 8
​​​​​​​150x8 @ 8

32

Week 6 - Day 3
Bodyweight: 157.2lbs
Competition Deadlift
360x1 @ 8
325x4 @ 8
325x4 @ 8.5
325x4 @ 9
325x4 @ 9

2ct Pause Bench
160x3 @ 7
167.5x3 @ 8
175x3 @ 9
175x3 @ 9
175x3 @ 9

3-0-3 Tempo Squats
185x8 @ 7
205x8 @ 8
205x8 @ 8
205x8 @ 8
205x8 @ 8

Bonus
Tricep Pushdowns 4x12
Bicep Curls 4x12

33

Week 7 - Day 1
Bodyweight: 158.2lbs
Competition Squat
340x1 @ 8
310x4 @ 8
310x4 @ 8
310x4 @ 8
310x4 @ 8

Competition Bench
205x1 @ 8
185x4 @ 8
185x4 @ 8
185x4 @ 8.5
185x4 @ 9

2ct Pause Deadlift
245x3 @ 7
265x3 @ 8
285x3 @ 9
285x3 @ 9
285x3 @ 9

Bonus
Tricep Pushdowns 4x12
Bicep Curls 4x12

34

Week 7 - Day 2
Bodyweight: 157.0
Pin Squats
255x3 @ 7
270x3 @ 8
285x3 @ 9
285x3 @ 9
285x3 @ 9

I quite thoroughly enjoy this variation.

Competition Press
130x1 @ 8.5
120x4 @ 8.5
120x4 @ 8.5
120x4 @ 9
120x4 @ 9

Went a little heavier than I should have.

Pendlay Rows
135x8 @ 7
155x8 @ 8
155x8 @ 8
155x8 @ 8

35

Week 7 - Day 3

Whoopsie daisies.

Bodyweight: 157.2lbs
I think my weight is stabilizing, time to up the calories.

Competition Deadlift
365x1 @ 8.5
330x4 @ 8.5
135 x a lot

First 3 reps felt great. On the 4th rep, when the bar was around knee height, felt a sudden sharp pain right around the tailbone. Back instantly felt stiff with a lot of acute pain. Took Austin’s general advice to do a lot of air squats and deadlifts and tried again. Ended up only being able to barely do 135. It was uncomfortable but the pain was manageable.

2ct Pause Bench
160x3 @ 7
170x3 @ 8
180x3 @ 9
180x3 @ 9
180x3 @ 9

Getting proper arch was uncomfortable cuz of my back, but didn’t prevent me from benching at all

3-0-3 Tempo Squats
135x8
135x8
135x8
135x8
135x8

Getting below depth caused back pain and discomfort. Stuck with 135 and worked through the discomfort and kept my back nice and tight.

I’ll do a bunch of air or empty bar squats and deadlifts the next 2 days, keep the back from getting tight. Hopefully good to go as normal on Sunday.

Bonus
Tricep Pushdowns 4x12
Bicep Curls 4x12

36

Week 8 - Day 1

Back was stiff as cement on Friday, but it feels a hundred times better today, although not 100%. Luckily this back tweak happened just as I was entering a low stress week.

Bodyweight: 157.8lbs
Competition Squat
285x1
255x4
255x4

Could only work up to a 285 for a single without back pain. Didn’t want to push it more and prolonge the injury.

Competition Bench
205x1
185x4
185x4

Beltless Deadlifts
135x5x5
185x3x5
225x3x5

So, I filmed everything and I realize that I have a difficult time setting my low back before I even pull. There’s always some lumbar flexion, which likely lead to my back tweak. Today’s focus was just trying extremely hard to contract my low back before pulling. By the last set of 225, I got better at it and almost managed to attain a completely flat back before pulling. My low back was still aching though, so I didn’t push it beyond 225.

37

Week 8 - Day 2
Bodyweight: 158.2lbs
Pin Squats
240x5 @ 7
255x5 @ 8
270x5 @ 9

Competition Press
135x1 @ 8.5
115x4 @ 7.5
115x4 @ 7.5

My first 1 plate press ever.

Pendlay Rows
135x10 @ 7
134x10 @ 8
155x10 @ 9

38

Week 8 - Day 3

That’s it, show’s over folks.

Bodyweight: 158.4lbs

Competition Deadlift
330x1 @ 9
285x4 @ 8
285x4 @ 8

Very very weak today all around. I honestly just have no idea what’s going on with my deadlifts anymore. One week I can pull 330 for reps at a low RPE, the next I can barely budge it off the ground. I really ought to put some cash aside and hire a coach.

2ct Pause Bench
155x5 @ 7
165x5 @ 8
175x5 @ 9

3-0-3 Tempo Squats
165x10 @ 7
175x10 @ 8
185x10 @ 9

I finished The Bridge! It was an awesome program that I really enjoyed. It was amazing for compliance, I never felt like straying from the program. I had a bad case of f**k-around-itis and program ADHD for most of 2017, but I felt super focused with this. I am definitely doing another Barbell Medicine program next. If anyone reading this is considering buying a template from barbell medicine - DO IT.

Now for the fun stuff, the numbers:

Starting stats:
Male, 26, 5’7, 151lbs body weight.

My best lifts on SSLP:
Squat 285x5x3 (~340 e1rm)
Bench 175x5@10 (201 e1rm)
Deadlift 325x5@10 (376 e1rm)

My progress on The Bridge:
(everything in pounds)

Week Squat Volume Squat Tonnage Comp Squat e1RM Bench Volume Bench Tonnage Comp Bench e1RM Deadlift Volume Deadlift Tonnage Comp DL e1RM
1 60 14050 334 45 6250 204 20 5925 347
2 77 18490 335 52 7565 205 31 8950 354
3 46 11950 340 62 8067.5 208 31 8725 351
4 69 17825 351 59 8562.5 203 41 12035 362
5 65 15850 357 60 9102.5 211 41 11790 378
6 64 16595 362 49 7645 216 25 7690 388
7 32 9440 367 49 7810 218 16 4560 381
8 55 11950 308 33 5165 222 33 7610 319

*There were a few bumps in the road, with a minor shoulder tweak week 3/4, and a low back tweak at the end of week 7, so you may notice volume/tonnage/e1rm randomly drop at points.

My final results:
Still male, still 26, still 5’7. :face_with_spiral_eyes:

Start Finish Difference
Body Weight 151 158 +7
Squat 340 367 +27
Bench 201 222 +21
Deadlift 376 388 +12
PL Total 917 977 +60
Wilks (just for fun) 306 326 +20

Overall, I’m pretty happy with my squat and bench progress. My bench was stuck around ~200 for 6 months (bad programming and effort), so I’m stoked to see a 20 pounds increase. I’m confident I can keep this progress going steady moving forward.

My squat is also showing no signs of slowing down, and I’m confident I’ll be hitting a 405 in no time with some more BBM programming.

My deadlift didn’t do so well on The Bridge. I can’t say with any certainty that it’s the programs fault at all. Here are my thoughts on my DL: 1. I instantly jumped from 1.5 working sets per week on SSLP, to 8-10 on The Bridge. This probably wouldn’t have been a problem if not for #2:
2. I ego lifted and probably went above the prescribe RPE for the volume deadlift work. I went from a 325 5RM to trying to 3x5 315. I blew my engine fast, and never recovered properly cuz I kept trying to lift with both intensity and volume.
3. My technique sucks. This might be the most important factor. I’m still not quite sure what’s going on with my deadlift, it was really all over the place on the program, but I need to figure it out asap before I can really push hard and increase my strength.

I also got a lot better, mentally and physically, at executing singles, I super enjoyed the 1@8’s, I think it’s a genius idea.

What’s next?
I haven’t decided what program I will be doing next. Repeating the Bridge (or doing HLM) will probably give another round of good results. However, I am probably 25-30 pounds underweight for my height, so doing the GPP hypertrophy program and slabbing a bunch of meat onto my body is tempting. It could give me some time to figure out and perfect my DL technique as well.

A HUGE thanks to Jordan, Austin, and Leah. The information you guys put out for free on the internet has been instrumental to my growth as a lifter, physically, mentally, and emotionally.

This run through the bridge is only the beginning, I’m hungrier than ever for gainzZz.

Stay tuned for my next journey through a BBM template!

1 Like
39

Hey man congrats finishing out the Bridge!

i have very similar struggles with my deadlift too. For me the Bridge did help quite a bit bs SSLP for the reasons you would expect… more pulling volume = more pulling gainzZz.

If if you want to throw a video up here of your DL feel free. Happy to try and help.

40

Thanks man! I’m pretty confident now that it’s a technique and psychological issue for me. I used to always pull with a dynamic start and a rounded back (which ended up hurting me). Now that I’ve implemented the starting strength model of how to deadlift, my back is in a way better position, but my 1rm seems to have dropped significantly. I have a much harder time getting it off the ground. I’m okay with this, if it means deadlifting correctly.

Gonna take proper vids of my next DL session to get some feedback on form. Would super appreciate any help!

Today’s log

Ended up taking a weird pivot week so I haven’t been logging. Since watching the USSF meet Sunday, and Austin & Jordan releasing the Pressing Strength template, I’m super excited to focus on press. My goal is to press my bodyweight and finally have at least a little self respect for my upper body strength.

Took a light day today before starting the Press template in 2 days.

Week 0 - Day 4
Bodyweight: 158.6lbs
Rack Pulls (mid shin)
255x4 @ 7
275x4 @ 8
​​​​​​295x4 @ 9

Press, strict
95x4 @ 7
100x4 @ 8
105x4 @ 9

Romanian Deadlifts
165x10 @ 7
175x10 @ 8
185x10 @ 9

First time ever doing these, went nice and light.