Jumping on the bandwagon and logging my training here. Previous/current log: 4 Days to Stronger
After floundering through early intermediate programming and beginning to question whether I knew what I was doing or not, the Bridge was released. I decided to run it since I had only finished my NLP about a month prior and progress was already starting to stall (partly due to unexpected Hand, Foot and Mouth disease courtesy of my kids ). On Week 7 now and gains have been and continue to be made. The only change I’ve made to the program is to Press twice/week and bench only once during the second half of the program because I’m signed up to compete in the Starting Strength Fall Classic (in Phoenix).
I’m not going to copy my entire previous log, but I’ll include the two workouts so far this week:
Monday, 9/11/2017:
Squat:
1@8: 360
3@8: 336
3@8: 336
3@8: 336
3@8: 336
Press:
1@8: 173
3@9: 167
3@9: 167
3@9: 167
3@9: 167
Paused Deadlift:
3@7: 275
3@8: 295
3@9: 315
3@9: 315
Workout video:
Wednesday, 9/13/2017:
Pin Squat:
3@7: 250
3@8: 260
3@9: 275
2.5@this-is-why-you-don’t-lose-tightness-on-the-pins: 275
3@9: 275
3@9: 275
Bench:
1@8: 251
3@10: 243 (oops…)
3@8: 225
3@8: 225
3@8: 225
Barbell Rows:
6@7: 190
6@8: 210 lbs.
7@counting-is-hard: 210 lbs.
6@8: 210 lbs.
6@8: 210 lbs.
So today was not bad, but I made some… er, miscalculations? My second set of Pin Squats for 3@9 was going great, when I paused too long on the pins on the third rep, allowed myself to exhale slightly, and then just couldn’t even budge the bar. I added an extra set since A) this is a high stress week, and B) I wasn’t going to let myself off the hook.
Bench I just overshot what I was capable of today, I think. 251 moved pretty well for a heavy single, so I went with the planned 243 for my first 3@9 and it was instead a true RPE10. The bar stopped moving 4 times on the way up and the concentric portion took about 6 seconds to complete. I’ve hesitated to call something RPE10, but this was it. I don’t think I could have even lowered the bar back down under control for another rep. Since I overshot the first set pretty hard, I dropped the weight to 225 for the next 3 sets which were easy RPE8s. I’m thinking I need a slightly bigger drop from 1@8 to 3@8 than the 7% in the chart, at least for bench.
Barbell rows were normal/good, except for the counting goof in my second RPE8 set. Oh well, it wasn’t a bad workout, just a mentally off one?