Wednesday 5-9
Bench: 260x1, 190x8, 185x8x2, 210x5x3
Slingshot Bench: 250x5x3
Snatch Grip deadlift: 275x5x3
C2 rower: 10x30 sec intervals
Weight: 217 lbs
Friday 5-11
Deadlift: 420x1, 355x5x4, 315x5
2 count close grip paused bench: 160x6x3, 160+chainsx4, 160+chains x5x2. I think the chains weigh 20 pounds total.
Concept 2 rower: 10x30 sec intervals
Weight: 218 lbs
Monday 5-13
Squat: 335x1 (RPE 9), 275x5, 255x6x6, 245x6, 225x8
OHP: 185x1 (RPE 9), 155x5, 145x6x6, 135x6
C2 Rower: 10x30 sec
Weight: 218 lbs
Tuesday 5-14
Snatch grip deadlift: 280x5x3
Competition-style deadlift: 280x6, 300x6, 320x6
2 count paused close grip bench press: 195x6x4
1 count paused bench: 195x6x2, 160x6
Concept 2 rower: 10x30 second intervals
Weight: 215 lbs
Thursday 5-17
Bench press: 265x1, 205x5x5
Slingshot bench: 245x5x3
Pin Squat: 265x3x3
Squat: 265x3, 225x6
C2 Rower: 10x30 sec intervals
Friday 5-18
Deadlift: 425x1 (RPE stupid), 360x5, 340x5x4, 315x5
Paused press: 130x5x3
C2 rower: 10x30 second intervals
Weight: 217 lbs
Monday 5-21
Squat: 330x1 (RPE 9), 315x1 (RPE 8), 260x6x6, 245x6, 225x6
Lat pulldown: 100x10, 110x10, 120x10, 130x8, 150x5
2 count paused incline bench: 135x8x4, 135x6x2
C2 Rower: 10x30 sec intervals
Weight: 215 lbs
Tuesday 5-22
OHP: 185x1 (RPE 9), 150x6x3, 150x5x2, 135x5x2
Paused deadlift: 280x5x5, 245x5
C2 rower: 10x30 sec intervals
Thursday 5-24
Bench: 270x1 (Form breakdown, RPE stupid), 250x1, 230x3, 210x5x5, 190x5x2, 170x5, 150x5
Pin squat: 250x5 (RPE 9.5), 225x5x2
Assault bike: 20sec on, 40 sec rest x 10 sets
Friday 5-25
Deadlift: 405x1 (RPE 9), 345x5x5, 315x5
Pin press: 145x5x3
Tuesday 5-29
Day 1 of the GPP / Hypertrophy template
Squat: 245x6 (6@7), 260x6x2 (6@8x2)
Bench: 195x6 (6@7), 205x6x2 (6@8x2)
Barbell Row: 135x16 + myopreps.
I based my weight choice on the percentage chart and came out really well with respect to the given RPE. It will take more experimentation, but I feel like I have a shot at nailing RPE soon.
So far I hate Myoreps.
10x20 sec intervals on an Assault bike for conditioning.
Weight: 216 lbs
Wednesday 5-30
Day 2 of GPP / Hypertrophy
OHP: 140x6 (6@7), 150x6x2 (6@8x2) Think I may have slightly overshot RPE on the second set, but there’s nothing to be done about it now.
RDL: 265x8 (8@7), 295cx8x2 (8@8x2) Very hard to pick a weight and estimate RPE for 8 reps. I can’t go by percentage because I’m not really sure what my 1RM RDL is.
Touch-n-go Incline bench: 95x16, 95x5x6, 95x4 (myoreps)
Did I mention I don’t like myoreps? Because they suck.
Assault bike:10x20 second intervals
Weight: 213 lbs
Thursday 5-31
Rode bicycle to work. 16.3 miles in 57:30 for average speed of 17 MPH. This is my kind of GPP.
Long story short: I abandoned the hypertrophy template. I tried to peak for a bench press competition and hit a small PR of 265 lbs but failed 275 lbs. I am working more hours and have to compress my workout to about 40 minutes, leaving me enough time for one lift and some cardio.
Well, that didn’t work so well.
Last year I ran the Bridge 1.0 and peaked just before Christmas.
I hit a PR on the overhead press of 195 LBS at RPE STUPID. I think I may have caused some permanent damage. My left arm shook uncontrollably and I had an extremely painful headache for a few seconds.
I hit an RPE PR on the bench at 265 LBS at RPE 8. That weight has never moved so smoothly. The last time I lifted 265 it was an RPE 9 or 9.5.
I squatted a PR weight of 335 LBS at RPE 8. Everything about that squat makes me extremely happy.
I deadlifted 405 LBS, which isn’t really very exciting because my PR is 430 LBS but I have struggled for a while with the deadlift.
This year I am running the HLM version 1 template.
Monday 7 January
Day 1 week 1 of HLM calls for competition squat 5@ RPE 6, 5@7, 5@8x2, comp bench for 5@6, 5@7 and 5@8x2, and rack pull for 4@7, 4@8 and 4@9
Squat: 250x5, 260x5, 270x5x2
Bench: 185x5, 205x5, 215x5x2
Block Pull: 315x4, 225x4, 355x4
The last set of bench press was definitely RPE 9.
Wed 9 January
Week 1, Day 2 of HLM template
Overhead Press: 135x5 (6), 145x5 (7), 155x5 (overshot RPE, 9), 150x5 (target RPE 8)
3-0-3 squat: 155x8 (6), 165x8 (7), 175x8x2 (8)
Row: 135x8, 185x8 (6), 225x8x2 (8)
The RPE on rows needs more work.
Thursday 10 January
Seated Row:150lbsx12x3, 140x12, 130x12, 120x12x4
Friday 11 January
Week 1 Day 3 calls for Deadlift 5@6, 5@7 and 5@8x2, Inclined Bench 4@7, 4@8, 4@9 and Beltless Squat 4@7, 4@8 and 4@9
Deadlift: 335x5 (6), 345x5 (7), 355x5 (9), 335x5 (8)
Incline: 185x4 (7), 205x3 (overshot target RPE), 195x4 (RPE 8 after resting), 205x4 (definitely RPE 9)
Beltless Squat: 225x4 (7), 245x4 (8), 265x3 (RPE 10, overshot due to fatigue from previous work) 255x4 (RPE 9)
Monday 14 January
Week 2 day 1 calls for Squat 5@6, 5@7, 5@8x4, Bench 5@6, 5@7, 5@8x4 and Block Pull 4@7, 4@8, 4@9x2
Squat: 250x5, 260x5, 275x5 (overshot RPE9), 270x5 (RPE 8.5), 265x5x2 (8)
Bench: 185x5 (6), 205x5 (7?), 225x5 (RPE 9), 220x5 (8.5), 215x3 (RPE 9, didn’t rest long enough), 215x5 (rested longer, RPE 8)
Block Pull, 275x4 (7), 215x4 (8), 365x4 (9.5), 345x4 (9)
Wednesday 16 January
Week 2 day 2 calls for OHP 5@6, 5@7, 5@8x4, 3-0-3 squat 8@6, 8@7, 8@8x3 and Rows 8@6, 8@7, 8@8x3
OHP: 135x5 (RPE 6), 145x5 (RPE 7), 155x5x2 (Second set was RPE 9), 150x5x2 (RPE 8)
3-0-3 squat: 135x8 (RPE 6), 155x8 (RPE 7), 175x8 (RPE 9), 165x8x2 (RPE 8)
Row: 205x8, 215x8, 225x8x3
Friday 18 January
Week 2 day 3 calls for Deadlift: 5@6, 5@7 and 5@8x4, Incline bench: 4@7, 4@8 and 4@9x2, Beltless squat: 4@7, 4@8 and 4@9x2
Deadlift: I messed up and overshot my RPE 315x5, 335x5 (think I blew the RPE), 325x5x3 (RPE 8)
Closegrip incline: 175x4, 195x4, 205x4 (RPE 10) 195x4 (RPE 9)
Squat: 225x4 (7), 245x4 (8), 265x3 (10), 255x4 (9)
Monday 21 January 2019
This day was a holiday. The gym wasn’t open early when I normally go, and with inlaws visiting I had to go in the afternoon with my wife tapping her foot waiting on me at home.
Also there were more people than normal and I had a harder time getting the equipment I needed. More reasons we need a home gym.
Week 3 day 1 Squat 5@6, 5@7, 5@8x4, bench 5@6, 5@7, 5@8x4, Rack Pull 4@7, 4@8, 4@9x3
Squat: 245x5, 265x5, 275x5x4
Bench: 205x5, 215x5, 225x5 (RPE 9), 220x5, (RPE 8.5), 215x4 (didn’t rest long enough), 215x5x2
Ran out of time before I could block pull (again).
I’ve found that rest periods are absolutely crucial on bench in a way that they aren’t for other lifts.