Motos Log

Hey guys I meant to write this log for a while now but every time I would find a new excuse to postpone it. Well not any more :slight_smile:
A brief info about me I started my training about 2.5 years ago at the age of 32 with almost no previous experience in the gym (not counting the 1 year i spent in north Sweden studying and as there was nothing else to do I went to the gym 7 days a week but as almost any clueless person I did some silly hypertrophy stuff) I did some googling and found that this starting strength stuff is not bad here I got confused and I started a strong lifts program (5x5 because I thought oh its 5x5 so its the same as starting strength and they have a super handy app) I did this for about a year and a half and during my trip to US I did book 2 sessions at Horn Strength & Conditioning in LA until then my numbers were squat 140kg 5x5 (i did it only once as I was too exhausted the next week), bench 82.5kg (5x5) Deadlift 150kg 1x5, OHP 55kg 5x5, row 65kg 5x5 I’m not sure on my form as I never did any videos but I guess it was not perfect, the guys @ hornstrength suggested that I switch to texas method and so I did and I ran it until recently, my numbers were not amazing as I guess the sudden drop of volume did its thing + lest christmas I went to a olympic weight lifting trainer (there are only 2 SS trainers in the whole europe) and he did a bunch of corrections + told me to squat ATG all that caused of course a reset in most weights, the past half a year was a bit harder to focus and train as my wife was pregnant and I could not muster the willpower to be consistent (like suddenly all my priorities changed :wink: ) + I gained a bit of fat because I kept eating like normal at the so my numbers before I lost my track were squat 147,5kg atg 1x5 bench 82,5kg 5x1 (I guess Texas has not enough volume), Deadlift 160kg 5x1 OHP 60kg 5x1 (but my form was shit) I did not do any rows and instead I did power cleans but I never got good nor heavy maybe 55kg tops 5x3.
In September I bought the BM templates and decided to run the 7 week Hypertrophy program as it seemed easy and I could run it on the reduced amount of sleep (baby born in Sept) the numbers are meh because again I’m starting from a untrained period and it took me like 2 weeks to establish my weights + the RPE confusion

Nutrition I try to hit MPS every 3hrs (more like 4hrs now)
My breakfast is always around 60gr of oats, 1 banana 30 gr impact whey (myprotein) a dash milk around 100-150 gr of fromage blanc @ 8:30 in the morning
@ 11 I do another 60gr of oats + a spoon of home made jam for taste
@ 12 I drink my 2x coffee and I set out to the gym
@ 12:30 in the gym I drink my beta alanine with creatine monoh + some honey (I buy unflavored stuff)
@ usually 14:30 I’m done with the gym and I do a shake of 30gr impact whey + 15 gr of micellar casein with some leftover l glutamine (not intending to buy again) creatine monoh + some
@ 15 I am home and eat some sort of lunch (my wife cooks so hard to track this)
@ 18 I eat my 250 gr of fromage blanc + some vanilia fromage blanc (for taste) and this gets me @ about 30gr of protein
@ 21 sometimes I will do one more protein meal here but not always + some random snacking
@ 23-24 I will take my 2x30gr micellar casein before bed

Age 34
I’m currently @ 92 kgs down from 95 I would like to hit 90 before trying to increase the food again because I watched one of the BM episodes and you guys mentioned some sort of hip/belly, height and weight ratio and I was at the point where I should not take on anything more + I don’t like my current physique (too much on the belly)
height 183cm
waist 50,5 cm @ the bellybutton area , hips 101

LOG:

There might be a few days missing (early weeks as I was struggling to be consistent) but here is it:
weights are in KG

GPP HYPERTROPHY
rest:
rpe 6 2 mins
rpe 7 3 mins
rpe 8 4 mins

Monday
C-S
w2 6@6x1 105 6@7x1 110 6@8x3 115
w3 6@6x1 105 6@7x1 110 6@8x3 115
w4 6@6x1 105 6@7x1 110 6@8x2 118.5
w5 1@8×1 140 6@8×3 120
w6 1@8×1 141 6@8×3 121
w7 1@8×1 142.5 6@8×3 121

C-B
w2 6@6x1@65 6@7x1@67.5 6@8x3@67.5
w3 6@6x1@65 6@7x1@67.5 6@8x3@67.5
w4 6@6x1@65 6@7x1@67.5 6@8x2@68.5
w5 1@8×1 80 6@8×3 68.5
w6 1@8×1 81 6@8×3 70
w7 1@8x1 82.5 6@8x3 71

SB-2 (row)
w2 16@8 50 5@8x2 50 3@8x1 50
w3 16@8 50 5@8x2 50 4@8x1 50
w4 12@8 50 5@8x2 50 3@8x1 50
seems I forgot to log recently the rows

  • I would do 8 min AMRAP chin ups + incline bench biceps curls (to finish off my biceps 15 reps then as many 5s as I can with 5 breaths pause) + 8 min AMRAP planks

Wensday
C-P
w2 6@6x1 45 6@7x1 47.5 6@8x3 47.5
w3 6@6x1 40 6@7x1 42.5 6@8x3 45
w4 6@6x1 40 6@7x1 42.5 6@8x2 45
w5 1@8×1 53 6@8×3 45
w6 1@8×1 55 6@8×3 47.5
w7 1@8x1 57.5 6@8x3 48.5

Suppl Deadlift
w2 8@6x1 90 8@7x1 92.5 8@8x3@93.5 RDL
w3 8@6x1 80 8@7x1 85 8@8x3@90 RDL
w4 8@6x1 80 8@7x1 85 8@8×2@90 RDL
w5 8@6x1 80 8@7x1 85 8@8×4 90 SLD
w6 8@6x1 85 8@7x1 90 8@8x4 95 SLD
w7 8@6x1 87.5 8@8x1 92.5 8@8x4 97.5 SLD

Suppl Bench
w2 14@8x1 55 5@8x2 55 3@8x1 55
w3 14@8x1 55 5@8x3 55 1@8x1 55
w4 12@8×1 55 5@8x3 55 3@8x1 55
seems I forgot to log recently the bench
w7 12@8x1 55 5@8x2 55 2@8x1 55

  • I would do 10 min HIIT + preacher bench biceps curls (to finish off my biceps 15 reps then as many 5s as I can with 5 breaths pause)

Friday
C-D
w2 6@6x1 92.5 6@7x1 97.5 6@8x2 105
w3 ;6@6x1 110 6@7×1 115 6@8x2 118.5
w4 6@6×1 110 6@7×1 115 6@8×2 118.5
w5 1@8×1 140 6@8×3 120
w6 1@8×1 142.5 6@8×3 120
w7 1@8x1 145 6@8x3 122.5
Suppl Bench
w2 8@6x1 47.5 8@7x1@50 8@8x3 52.5 close grip incline
w3 8@6×1 47.5; 8@7×1@50 8@8×2 52.5 incline paused
w4 8@6×1 47.5; 8@7×1@50 8@8×4 53.5 incline paused
w5 8@6×1 50; 8@7×1 52.5 8@8×4 55 incline tng
w6 8@6×1 51 8@7×1 53.5 8@8x4 55 incline tng
w7 8@6x1 51 8@7x1 53.5 8@8x4 55 incline tng
Suppl Deadlift
w2 16@8x1 80 5@8x4 squat no belt (run out of breath than leg strength)
w3 14@8x1 82.5 5@8x3 squat no belt (run out of breath than leg strength)
w4 14@8x1 85 5@8x3 squat no belt (run out of breath than leg strength)
w5 13@8x1 87.5@8x2 squat no belt (run out of breath than leg strength)
w6 13@8 107.5 5@8×8 107.5 lpr (got tired of running out of breath on squat)
w7 15@8 109 5@8x12 lpr

  • I would do 8 min AMRAP chin ups + incline bench biceps curls (to finish off my biceps 15 reps then as many 5s as I can with 5 breaths pause) + 8 min AMRAP planks

I wanted to start small and now looking at the post its huge, I would really appreciate it if some one goes through all of this and could give me some pointers/insights
Which program should I run after the GPP Hypertrophy the 12 week strength or bridge 2.0?

Moto

20/11

The Bridge 1.0

CS
5@6x1 110 5@7x1 115 5@8x1 125
BP clg
5@6x1 45 5@7x1 50 5@9x1 58.5
Rpl mshin
7@6x1 90 7@7x1 95 7@8x1 100

23/11

The Bridge 1.0

SQ 2ct
4@6x1 80 4@7x1 90 4@8x1 100
CP
5@6x1 40 5@7x1 45 5@8x1 50
Row
8@6x1 50 8@7x1 55 8@8x2 57.5

24/11

The Bridge 1.0

CD
5@6x1 122 5@7x1 126 5@8x1 130
CPB 1ct
5@6x1 67 5@7x1 70 5@8x1 71
303 tempo sq
8@6x1 80 8@7x1 85 8@8x2 90

27/11
CS
5@6x1 110 5@7x1 115 5@8x3 125
BP clg
4@7x1 47.5 4@8x1 52.5 4@9x2 60
Rpl mshin
7@6x1 92.5 7@7x1 97.5 7@8x1 105

29/11
SQ 2ct
4@6x1 85 4@7x1 95 4@8x2 105
CP
5@6x1 40 5@7x1 45 5@8x4 50 (felt more like a 9 after 3rd set)
Row
8@6x1 50 8@7x1 55 8@8x3 57.5

1/12
5@6x1 125 5@7x1 127.5 5@8x3 132.5
CPB 1ct
5@6x1 68.5 5@7x1 71.5 5@8x4 72.5
303 tempo sq
8@6x1 82.5 8@7x1 87.5 8@8x2 92.5