Nate's Bridge 1.0 Log

Training Logs
1

I usually keep a log in a notebook and/or a local Excel file, but I figured I’d start a log here for my first foray into BBM & RPE programming.

Body Stats:
Age: 26
Height: 6’1"
Weight: 205 lbs
Body fat %: 13-16% (Navy Method & “eye test”).

Training History:
My first exposure to actual strength training was about two years ago when I ran the SSNLP for the first time. I was not a true novice, as I had messed around with weights for basketball team lifting in high school and some inconsistent “bro-lifting” in college. Since the SSNLP, I’ve taken a crack at the Texas Method, had a layoff, did the SSNLP again, Texas Method again, a short layoff, and most recently decided I was too fat and ran 5/3/1 while I cut around 25 lbs of bodyweight. I lost more strength during my cut than I anticipated - granted I don’t think I set up both my diet and 5/3/1 programming right. My tested 1RMs were about the same as my 5RMs after finishing the Texas Method. Definitely a blow to the ego.
To motivate myself to get back to where I was, and beyond, I’m planning on competing in a powerlifting meet next April. I plan to run The Bridge a time or two & the 12 Week Strength template in preparation for the meet. I just completed my first week of The Bridge 1.0, training sessions are below. I’ll try to post by the workout in the future.

Week 1 - Low Stress:
Bodyweight = 204.4

Monday, 9/3:
Comp. Squat:
265x5 @ 6
275x5 @ 7
285x5 @ 8

I tested my 1RMs for squat, bench, deadlift, and press when I finished my cut and 5/3/1 two weeks ago, so based on the RPE table, I had a pretty good idea of what my loads would be at RPE 6,7, and 8. 285x5 was probably a little closer to a 7.5, but I wanted to be careful to not overdo it on the first day of the program.

CGBP:
185x4 @ 7
195x4 @ 8
205x4 @ 8.5

I was trying to make sure I didn’t overshoot the RPE for the top set, but I also didn’t expect for 205 to go up as easy as it did. Pleasant surprise. I’ll be sure to be a tad more aggressive next time to get the proper amount of stress.

Rack Pull:
305x7 @ 6
315x7 @ 8
325x7 @ 9

This was my first time doing rack pulls and they were a mess. These were a little above mid-shin because I couldn’t get the pins set exactly right. These were supposed to be for sets @ 6, 7, and 8. I don’t think I rested enough between the sets for these because 315 felt way harder than it should’ve. In hindsight, I probably should’ve just kept the weight at 315 for the top set instead of jumping up to 325. I think I’ll shoot for 315 @ 8 as my top set next week and see how that goes.

Wednesday, 9/5:
Bodyweight = 204.2

2ct Pause Squat (beltless):
225x4 @ 7
235x4 @ 8
245x4 @ 9

I played around with pause squats as an assistance movement when I was running 5/3/1, so I had a decent idea of what to shoot for with these.

Press:
115x5 @6
120x5@7
125x5@8

Again, I had a pretty good idea of what to shoot for here.

BB Rows:
135x8 @ 6
145x8 @ 6.5
160x8x2 @ 8?

This was my first time doing pendlay rows - only did “bodybuilder style” rows before this with a fair amount of body english. I tried to be very strict with these and keep my hips completely out of the movement. I probably was a little conservative with my load selection.

Thursday, 9/6:
Bodyweight = forgot to weigh myself

Chins - 42 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 40 reps
Curls - 40 reps
25 minutes on the treadmill - 3.5mph, 10% incline

Friday, 9/7:
Bodyweight = 206.2

Deadlift:
305x5 @ 6
315x5 @ 7
325x5 @ 8

I’ve always struggled with keeping my back set in extension. There was some slight rounding on the last rep of the top set, but I didn’t feel fatigued beyond an 8. Getting tight and keeping my chest up are constant struggles for me, and I usually round just off the floor. I hope the pause deadlifts in the second half of the program will help with this.

Bench:
175x5 @ 6
185x5 @ 7
195x5 @ 8

Just like with CGBP, the top set ended up being easier than expected. Probably more like a 7.5, but I marked it as an 8. I had only ever done TnG prior to about a month ago, so I’m still getting a feel for pausing my reps. 195 going up the way it did was definitely good for my confidence.

303 Squat:
205x8 @ 6
215x8 @ 7
225x8 @ 8

Man, these will take some getting used to. My natural reaction is to explode out of the hole, so keeping with the tempo on the ascent was definitely the hardest part. I was counting tempo in my head, so I think I naturally sped up a bit toward the last few reps of the sets once I started to get more fatigued. I’m sure I’m going to hate doing these, but can really see them helping with hypertrophy gainzZz with all the time under tension. My legs were burning a bit after these were done!

2

Week 2 - Mod Stress:

Monday, 9/10:
Bodyweight = 206

Comp. Squat:
265x5 @ 6
275x5 @ 7
290x5x3 @ 8, 8, 8.5

After doing 5/3/1 for several months, doing more than one top set fatigued me more than I expected. The final rep of the final set felt worse than it looked on video, I lost a some tightness, my knees slid forward a little, and got a little stuck. Need to stay focused for all five reps.

CGBP:
185x4 @ 7
197.5x4 @ 8
207.5x4x2 @ 9, 9

Uneventful, which is a good thing.

Rack Pull:
295x7 @ 6
305x7 @ 7
315x7x2 @ 8, 8

I’m still having a tough time rating an RPE with these - my mid/ lower back tires out first, and it’s a fight to keep a neutral spine after rep 4 or 5 even though my glutes/hips/hamstrings feel relatively fresh. 315 ended up being a weight that I could still keep my back mostly flat with, but didn’t feel stupid light for my lower body.

3

Week 2 - Mod Stress:

Wednesday, 9/12:
Bodyweight = 205.4

2ct Pause Squat (beltless):
225x4 @ 7
240x4 @ 8
250x4x2 @ 9

Press:
115x5 @ 6
120x5 @ 7
127x5x2 @ 8, 8, 9
125x5x2 @ 8.5

I gassed pretty hard. I have a really hard time muscling through the sticking point in my presses. The third set where it ended up being a 9 felt like it was going to be an 8 - maybe borderline 8.5 - after the fourth rep, then the fifth rep just crawled up. I’m still getting the hang of “listening to” and knowing my body. Next time, I’ll remember that it’s harder to see a grinder coming with my press than squat or deadlift, for example, and that I need to be a little more proactive in dropping some weight off the bar. In hindsight, I probably should’ve gone for 122 when I took weight off the bar for the fourth set, too. All knowledge to apply to next week.

BB Rows:
145x8 @ 6
155x8 @ 7
165x8x3 @ 8, 8, 8.5

Better load selection this week. I didn’t feel like I was just sleepwalking through these this time.

4

Week 2 - Mod Stress:

Thursday, 9/13:
Bodyweight = 205.8

Chins - 41 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 40 reps
20 lb Dumbbell Curls - 3x20 alternating hammer/neutral and regular/supinated grips
Band pull-aparts - 4x15 with a green band (random band at the gym, no idea what the tension is)
25 minutes on the treadmill - 3.5mph, 10% incline

Friday, 9/14:
Bodyweight = 206

Deadlift:
305x5 @ 6
325x5 @ 7
335x5x2 @ 8, 8.5
325x5 @ 8

Felt a lot better in warmups this week. Decided to take a 10 lbs jump for the working sets. Felt some back rounding on the last rep of the second set and video confirmed this. Took 10 lbs off the bar for the final set of 5 and this felt perfect.

Bench:
175x5 @ 6
190x5 @ 7
200x5x3 @ 8, 8, 8.5
190x5 @ 8

200x5 felt great for the first 2 sets, then the bar started to slow down a little more for the third. The 5% drop for the final set did the trick.

303 Squat:
195x8 @ 6
205x8 @ 7
215x8x2 @ 8

Slowed down my count a little more this week, and consequently had to take a little weight off the bar. Last week was more like a 202, but I corrected it this week. Keeping all 8 reps at this tempo is a little challenging, though. I was reading through some other logs and I may try using a metronome next week to keep me honest. Might have to end up taking even more weight off the bar, but we’ll see. In the end, I don’t think sticking to an exact 303 tempo is all that important.

5

Week 3 - Mod Stress:

Monday, 9/17:
Bodyweight = 208.4

Comp. Squat:
265x5 @ 6
280x5 @ 7
295x5 @ 8.5
285x5x2 @ 8, 8.5

I usually go to the gym in the evening after work, but due to another commitment, I had to lift early in the morning today. I typically avoid lifting in the morning because I just feel weaker, so I’m not too disheartened with how slow 295 moved.

CGBP:
185x4 @ 7
197.5x4 @ 8
210x4 @ 9.5
200x4 @ 9

Realized I just didn’t have it today after the set at 210. Thought about just backing off to 205, but decided 200 was more appropriate considering everything. Good decision.

Rack Pull:
305x7 @ 7
315x7 @ 8
325x7x2 @ 9, 9.5

Finally felt relatively comfortable doing these. I was getting pretty fatigued by this point, though. My gym hasn’t had air conditioning for about a month now, just a few overhead fans (not nearly enough for the size of the space). The stuffiness combined with the early morning fatigue left me pretty physically drained and dripping sweat. I should be back on my afternoon/evening schedule on Wednesday, so hopefully that goes a little better.

6

Week 3 - Mod Stress:

Wednesday, 9/19:
Bodyweight = 206

2ct Pause Squat (beltless):
225x4 @ 7
240x4 @ 8
255x4x2 @ 9

I’m progressing pretty well with most of the variations, but haven’t really seen the competition lifts improve as much. I’m probably just getting more efficient at the variations, since I wasn’t really exposed to most of them prior to this program, but it can still be a little frustrating.

Press:
115x5 @ 6
120x5 @ 7
125x5x3 @ 8, 8, 8.5
120x5 @ 8

I tried out picking a more conservative load @ 8 this week instead of pushing it and having to back off after like the first or second set. I can see myself experimenting with both these options throughout the program, depending on how much volume a given week calls for. Still took 5lbs off for the fourth set, but I probably could’ve pushed out another set @ 8.5 with 125.

BB Rows:
145x8 @ 6
155x8 @ 7
165x8x3 @ 8, 8, 8.5

7

Week 3 - Mod Stress:

Thursday, 9/20:
Bodyweight = 205.2

Chins - 45 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 40 reps
20 lb Dumbbell Curls - 3x20 alternating hammer/neutral and regular/supinated grips
Face pulls 3x15 - 60lbs on cables
25 minutes on the treadmill - 3.5mph, 10% incline

8

Friday, 9/21:
Bodyweight = 206.6

Deadlift:
305x5 @ 6
325x5 @ 7
340x5 @ 9
325x5x2 @ 8

340 felt great until rep 4. Noticed my back was starting to round during the set. Not terrible, but still more than I’m comfortable with. Deadlifts are a very frustrating lift for me. I have long-ish arms for my frame (6’6" wingspan at 6’1" height) and have always felt like I should be better at them than I am because of this.

Bench:
175x5 @ 6
185x5 @ 7
195x5x4 @ 8, 8, 8, 8.5

Like with press on Wednesday, I decided to pick a more conservative load and try to do sets across. I don’t know if this is more beneficial or not (I submitted a question to Jordan and Austin a few days ago about this but it hasn’t been answered yet).

303 Squat:
205x8 @ 7
215x8 @ 8
225x8x2 @ 9

Absolutely brutal. Took a while to catch my breath after these.

9

Week 4 - High Stress:

Monday, 9/24:
Bodyweight = 207

Comp. Squat:
265x5 @ 6
280x5 @ 7
295x5x2 @ 8, 8.5
285x5x2 @ 8, 8

Misgrooved/lost tightness during the second set of 295, which caused the bar to move a little slower than an 8. Felt like I probably had two more in the tank, but wasn’t certain - thus the 8.5.

CGBP:
175x4 @ 6
185x4 @ 7
195x4x3 @ 8

Decided against 197 or 200 for the sets @ 8 because I wanted to stick with sets across for this assistance lift, and was confident I could do this with 195.

Rack Pull:
305x7 @ 7
315x7 @ 8
325x7x2 @ 9, 10

I was wiped out by the end of these. Back rounded pretty bad on the last rep of the last set. The a/c in the gym still isn’t functional, and I was feeling it even more than usual for whatever reason.

10

Week 4 - High Stress:

Wednesday, 9/26:
Bodyweight = 207

2ct Pause Squat (beltless):
230x4 @ 7
240x4 @ 8
255x4x2 @ 9, 9.5
245x4 @ 9

Press:
115x5 @ 6
122x5 @ 7
127x5x4 @ 8, 8, 8, 8.5

BB Rows:
145x8 @ 6
155x8 @ 7
165x8x3 @ 8

Thursday, 9/27:
Bodyweight = 207.2

Chins - 43 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 40 reps
20 lb Dumbbell Curls - 3x20 alternating hammer/neutral and regular/supinated grips
Face pulls 3x15 - 60lbs on cables
25 minutes on the treadmill - 3.5mph, 10% incline

Friday, 9/28:
Bodyweight = 206.6

Deadlift:
305x5 @ 6
325x5 @ 7.5
335x5x3 @ 8, 8, 8.5

Tweaked my setup a little and it helped set my back angle nicely. I set my back and hamstrings with my shins away from the bar (like a SLDL) and then bring my shins to the bar. I just need to focus on swinging my hips down too, and not leaving them too high.

Bench:
175x5 @ 6
185x5 @ 7
200x5x2 @ 8, 8.5
195x5x3 @ 8, 8, 8.5

I haven’t done this much bench volume in one session since my Texas Method days almost a year ago. Went okay, nothing really to report.

303 Squat:
195x8 @ 6
205x8 @ 7
220x8x2 @ 8, 8.5

I’ll be glad to switch these out with beltless squats next week!

11

Week 5 - Mod Stress:

Monday, 10/1:
Bodyweight = 208

I always weigh a little more coming out of a weekend (I don’t track my calories or macros nearly as closely as I do during the week), but I hope I see a lower weight on the scale later in the week. While I’m trying to regain some weight while running this program, I’m trying to be cognizant of not gaining weight too fast. I’m currently shooting for 2500 calories per day, with a 45% carb / 20% fat / 35% protein macro breakdown, which is maintenance according to MyFitnessPal, but I know that I sometimes overeat/drink on the weekends (with it being college football season and all). I’m hoping to gain around 1-1.5 lbs a month, so if I find I’m gaining too fast, I’ll have to try to reign it in more on the weekends.

Comp. Squat:
275x4 @ 6
290x4 @ 7
305x4x2 @ 8, 8.5
300x4 @ 8.5

Probably should’ve gone down to 295 instead of 300 for the last set of 4 @ 8, but I had a mental block against that because I was doing 295x5 @ 8 last week (granted, only a true 8 for the first set). Let my ego get the best of me because I wasn’t certain about a sixth rep in the tank after I dropped down to 300. I feel like my work capacity is still crap because I fatigue so easily when I do 3+ sets. I doubt a second GPP day a week will significantly help with this. I rather think I need to continue to get reacquainted to sets across on the big 3, as I had been doing 5/3/1 for the previous 6 months or so with only one top set.

3ct Pause Bench:
165x4 @ 7
185x4 @ 8.5
190x4x2 @ 9

165 didn’t really feel like a true 7, so I got a little ambitious and jumped up 20lbs to 185. 190 felt just about perfect @ 9 - I’ll shoot for 192 or 195 next week.

2ct Pause Deadlift (1" off floor):
275x4 @ 7
290x4 @ 8
305x4x2 @ 9

Full disclaimer: these were paused more like 2"-3" off the ground upon video review. Boy, do these suck. If your setup isn’t perfect or damn near, these really expose that. Given my problems off the floor/with my setup in my competition deadlift, I hope that these carry over well.

12

Week 5 - Mod Stress:

Wednesday, 10/3:
Bodyweight = 208.6

Pin Squat:
205x4 @ 7
215x4 @ 8
230x4x2 @ 9

These sure do force you to be in the right position at the bottom of the squat. I thought for sure I’d be closer to the load I was using for the 2ct pause squats. I think I could’ve put 5lbs or so more on the bar for the sets @ 9, but I figured I’d be conservative considering I’ve never done them before.

Press:
120x4 @ 6
125x4 @ 7
130x4 @ 8, 8, 8, 8, 8.5

Warmups didn’t feel very strong. Decided against going for 132 or 135 and risking an RPE 9.

BB Row:
145x8 @ 6
1555x8 @ 7
165x8x4 @ 8, 8, 8, 8.5

13

Week 5 - Mod Stress:

Thursday, 10/4:
Bodyweight = 207.6

Chins - 44 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 40 reps
35lbs Dumbbell curls - 4x10
Face pulls 3x15 - 60lbs on cables
25 minutes on the treadmill - 3.5mph, 10% incline

Friday, 10/5:
Bodyweight = 207.8

Deadlift:
315x4 @ 6
330x4 @ 7
345x4x3 @ 8, 8, 8.5

Bench:
185x4 @ 6
195x4 @ 7
205x4x5 @ 8, 8, 8, 8, 8.5

Beltless Squat:
225x6 @ 7
235x6 @ 7.5
250x6x2 @ 8.5, 9

May have been too conservative with the sets @ 9. Probably could’ve done 255, but didn’t want to jump up 5 lbs after the first set of 250 in case I was more fatigued than I felt.

14

Week 6 - Mod Stress:

Monday, 10/8:
Bodyweight = 207.4

Comp. Squat:
335x1 @ 8
300x4x3 @ 8, 8, 8

Really enjoyed the single @ 8. I’m looking forward to doing singles the rest of the way for the competition movements. I went through the protocol of the previous 5 weeks of the program and did singles @ 6 & @ 7 in my “warmup,” which I’m not sure if I should’ve done. I have found from previous training that I need to warmup ~20-30 lbs short of my top set for the weight to not feel as heavy, so I figured that this helped me because 335 went up pretty smoothly. The backoff sets of 300x4 @ 8 went smoothly too. I expected to be more fatigued after the top single, but that didn’t end up being the case. I guess I’m just not handling heavy enough weight (yet).

3ct Pause Bench:
175x3 @ 7
190x3 @ 8
200x3x2 @ 9

I opted for 2 sets of 3 instead of 3x3 because I got to the gym late and was short on time. Both sets went smoothly.

2ct Pause Deadlift (1" off floor):
285x4 @ 7
295x4 @ 8
305x4x2 @ 9

Rushed a little through these. Decided to just stick with 305 and get the volume in with minimal rest time instead of trying to jump up to 310 or 315. Might’ve been more like an 8.5 (especially the first set) but felt close enough to a 9.

15

Week 6 - Mod Stress:

Wednesday, 10/10:
Bodyweight = 207.4

Pin Squat:
215x3 @ 7
230x3 @ 8
245x3x3 @ 9, 9, 9.5

Press:
145x1 @ 8
130x4x4 @ 8, 8, 8, 8

Bar got a little out in front of me on 145 @ 8. As a result, the bar speed was a little more grindy than a true 8, but I still rated it as an 8. The sets of 4 @ 8 went fine.

BB Row:
145x6 @ 6
160x6 @ 7
175x6x4 @ 8, 8, 8, 8

Thursday, 10/11:
Bodyweight = 206.8

Chins - 43 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 45 reps
Dumbbell curls - 40x10, 35x10, 30x10, 25x12, 20x12
Face pulls 4x15 - 60lbs on cables
30 minutes on the treadmill - 3.5mph, 10% incline

Friday, 10/12:
Bodyweight = 207.8

Deadlift:
385x1 @ 8
345x4x3 @ 8, 8, 8.5

Setup felt good. Warmups up to the single at 385 felt very smooth. Sets of 345x3 @ 8 went well too, just got a little fatigued by the lat one. The deadlift has caused me some frustration for a while, so I was pretty pleased.

Bench:
225x1 @ 7.5
210x4x3 @ 8, 8, 8.5
205x4 @ 8

225 felt more like @7.5 than @8. Thought about re-attempting with 230, but decided to just save my energy for the 5 lbs jump to 210 for the sets of 4 @ 8. The third set @ 8.5 felt a lot slower than it ended up looking on video, but taking 5 lbs off for the last set was the right call. I’m getting better at embracing a conservative set at what might be @7.5 or 7.75 (if anyone gets this precise with their RPE haha) than having a set @ 9 that might end up being too much stress and mess with my recovery.

Beltless Squat:
225x6 @ 6
235x6 @ 7
245x6x3 @ 8

The template called for 4 sets of 6 @ 8, but my gym session was pushing 2 hours and I had already started later than usual due to a long day at work, so I just cut it one set short so I could get home and eat some dinner at a somewhat reasonable hour.

16

Saturday, 10/13:
Bodyweight = 207

Chins - 5 reps w/ 45lbs added, 28 reps at bodyweight in 5 minutes
Ab rollouts (from knees, full extension) - around 45 reps
Face pulls 4x15 - 60lbs on cables
Lateral raises - 3x12 with 20lb DBs
30sec sprint / 1:30 low & slow C2 rower intervals - 5 intervals

17

Week 7 - Mod Stress
Monday, 10/15:
Bodyweight = 208.8

Comp. Squat:
340x1 @ 8
315x3x4 @ 8, 8, 8, 8.5

Pin Bench:
185x3 @ 7
200x3 @ 8
210x3x3 @ 9, 9, 9.5

I injured my shoulder several years ago (rotator cuff) and sometimes I feel a slight twinge of pain when I bench. I warm up for horizontal pressing movements differently than the typical BBM method of multiple empty bar reps (a few minutes of resistance band stuff) and it usually allows me to bench pain free. For whatever reason, pin bench aggravated my shoulder. I don’t know the bar was possibly touching the pins in a different position than I touch my chest, I was losing tightness at the bottom, or what. Nothing jumped out to me on video. The pain was pretty mild - and I was able to get through the sets just fine.

2ct Pause Deadlift (1" off floor):
295x3 @ 7
305x3 @ 8
315x3x2 @ 9, 9.5

The two deadlift/oly lift platforms at my gym were occupied, so I had to do these elsewhere with non-round plates, which threw me off a little bit. Felt like I wasn’t getting in a great position at the start of the pull because the plates tend to want to shift around to their flat sides. Paused deadlifts are such a struggle in general, but I think they address the weak points in my competition deadlift, so they’re (unfortunately) an assistance lift that I want to continue doing/getting stronger with.

18

Week 7 - Mod Stress:

Wednesday, 10/17:
Bodyweight = 208.4

Pin Squat:
225x3 @ 7
235x3 @ 8
250x3x2 @ 9, 9.5
245x3 @ 9

Press:
150x1 @ 8.5
140x3x4 @ 9, 9, 9, 9.5

150 was a tad too ambitious for the single @ 8. 147 probably would’ve been perfect.

BB Row:
145x6 @ 6
160x6 @ 7
175x6x4 @ 8, 8, 8, 8

Thursday, 10/18:
Bodyweight = N/A

Chins - 42 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 45 reps
Barbell curls - 4x10, 70 lbs
Face pulls 4x12 - 70lbs on cables
30 minutes on the treadmill - 3.5mph, 10% incline

Friday, 10/19:
Bodyweight = 208

Deadlift:
395x1 @ 8
365x3x2 @ 8, 8.5
355x3x2 @ 8, 8.5

While I haven’t been thrilled with my progress for bench or squat on The Bridge, I’ve been very pleased with my deadlift progress. I was pleasantly surprised by 395x1 @ 8, because I was similarly pleased with 385 last week and wasn’t expecting a 10lbs improvement. My deadlift has felt “stuck” for several months, so it’s nice to see it moving again. I still hate the volume work after the single and get really fatigued, but its apparently paying off.

Bench:
230x1 @ 8.5
220x3 @ 9.5
217x3x2 @ 9, 9

Was expecting 230x1 to go up smoother than it did, considering how easy 225x1 felt last week. I was misjudging RPE all over the place with my bench sets. I think I might’ve still been riding high from my deadlifts.

Beltless Squat:
225x6 @ 6
235x6 @ 7
245x6 @ 7.5
250x6x2 @ 8, 8
245x6 @ 8

First set of what was supposed to be @ 8 with 245 felt light, so I bumped it up to 250 for the subsequent two sets. Ended up having to bump it back down for the last set. I always play it a little conservative with these because I’m not feeling my freshest once I get to them, due to the deadlifts earlier in the workout.

19

Week 8 - Low Stress:

Monday, 10/22:
Bodyweight = 206.4

Comp. Squat:
340x1 @ 8.5
310x3x2 @ 8, 8

I had a bit of a rough weekend and I went into this workout not feeling my best. However, I felt stronger than I expected during my warmup. My target range for the single @ 8 was 335-345. I warmed up to 315x1, which felt like @ 6.5 or so, and felt that the single @ 8 was going to be either 335 or 340. I wanted to end the program on a strong note, so I went for 340. Ended up shooting my hips back a tad out of the hole and the weight came a little forward of my midfoot, so I got a little stuck, thus the 8.5. Oh well. The backoff sets of 310x3x2 went smooth, so I convinced myself that I probably had 340x1 @ 8 in me if I didn’t misgroove :wink:

3ct Pause Bench:
185x3 @ 7
195x3 @ 8
205x3 @ 9

These felt very good - I was able to stay tight on my chest during the pause. 205x3 @ 9 was honestly on the easy side of @ 9, but 210 would’ve been too much and I didn’t feel like getting out my microplates for an attempt @ 207. If only my competition bench felt this solid.

2ct Pause Deadlift (1" off floor):
295x3 @ 7
305x3 @ 8
315x3 @ 9

20

Week 8 - Low Stress:

Wednesday, 10/24:
Bodyweight = 207.1

Pin Squat:
215x4 @ 7
225x4 @ 8
240x4 @ 9

Press:
150x1 @ 8
142x3 @ 9

150 still didn’t move very fast, but felt more confident that I had 2 in the tank than I was last week. Triple @ 9 went well, too.

BB Row:
155x6 @ 6
165x6 @ 7
175x6x2 @ 8, 8

Thursday, 10/25:
Bodyweight = 207

Chins - 45 reps at bodyweight in 7 mins
Ab rollouts (from knees, full extension) - around 45 reps
Barbell curls - 4x10, 70 lbs
Face pulls 4x15 - 70lbs on cables
30 minutes on the treadmill - 3.5mph, 10% incline

Friday, 10/26:
Bodyweight = 206.6

Deadlift:
395x1 @ 8
380x3 @ 9

I was tempted to try 400x1 @ 8 just for the nice number, but 395 was the right choice. I should have plenty of chances to pull 400+ in the near future. Overall, I have been very thrilled with my deadlift progress over the course of this program. I used to be afraid of deadlift-specific volume (probably somewhat related to doing mostly Starting Strength type programs in the past where deadlift volume is rather low), but I’ve responded to it very well over the last 8 weeks.

Bench:
230x1 @ 8
220x3 @ 9

I was happy to get 230x1 @ 8 here, as I’ve felt like I’ve been capable of it for the last 2 or 3 weeks. It’s a little frustrating to be happy with 230x1 as someone who was benching my e1RM (350) for triples a few months (and granted, a few extra pounds of body weight) ago, but I’ll be back there soon enough.

Beltless Squat:
225x6 @ 6
245x6 @ 7
255x6 @ 8, 8.5

Saturday, 10/27:
Bodyweight = 207.2

Chins - 5 reps w/ 45lbs added, 30 reps at bodyweight in 5 minutes
Ab rollouts (from knees, full extension) - 48 reps
Face pulls 4x15 - 70lbs on cables
Lateral raises - 4x12 with 20lb DBs
30sec sprint / 1:30 low & slow C2 rower intervals - 5 intervals