Welcome to the start of my training log.
LE BIO
200pounds, 30 years
“Finished” SSLP with:
Squat 275 3x5
Deadlift 355 1x5
OHP 130 3x5
Bench 180 3x5
Couple of caveats:
Gave myself some bicep tendonopathy with some bad arm positioning on the squat. Squats are fine now but bench has a tendency to flare things up.
My solutions:
- Squatting twice a week rather than three times.
- Bench on wednesday, OHP on Monday and Friday.
- Adding in preacher curls once a week at submaximal weight to try and heal the tendon.
Moving onto the bridge:
The only thing I plan to change about the program is to inverse the Bench with OHP while I wait out my arm issues.
As this is my first brush with RPE and many of the assistance movements I decided to run a “pilot” session this morning based on the first session of week one. I am also using “TheBridgeTracker” spreadsheet made by @azeemqwerty
INITIAL E1RMs
| Squat |
326 |
Mar/28/18 |
| Deadlift |
417 |
Mar/28/18 |
| Bench |
208 |
Mar/28/18 |
| Press |
161 |
Mar/28/18 |
PILOT RESULTS
Squat w/belt:
| Weight |
245 |
260 |
265 |
| Reps |
5 |
5 |
5 |
|
5 |
5 |
5 |
| “Felt” RPE |
6.5 |
7.5 |
7.5 |
| Goal RPE |
6.0 |
7.0 |
8.0 |
.
Pause Press:
| Weight |
105 |
110 |
115 |
| Reps |
4 |
4 |
4 |
|
|
|
|
| “Felt” RPE |
7.5 |
8.0 |
9.0 |
| Goal RPE |
7.0 |
8.0 |
9.0 |
.
Rack Pull:
Planned weight:
290
310
315
| Actual_Weight |
265 |
265 |
265 |
| Actual_Reps |
5 |
7 |
7 |
| Expected_Reps |
7 |
7 |
7 |
| “Felt” RPE |
11.0 |
9.5 |
9.0 |
| Goal RPE |
6.0 |
7.0 |
8.0 |
.
So everything seemed fine until I hit the rack pulls. I’ve commonly heard that its is normal to rack pull more than a regular deadlift so I felt comfortable estimating based of 90% of my deadlift E1RM. Assuming the fact I was so far off the mark was a neurological issue (aka lack of exposure to pulling from mid shin). Looking for some serious improvements when I officially start the program on Monday.
OFFICIAL START
Notes: Rack pulls felt a lot better. Still hard, but as I suspected it was just a matter of getting used to the movement.
| Squat w/belt |
Weight |
245 |
260 |
265 |
|
Reps |
5 |
5 |
5 |
|
|
|
|
|
| Felt |
RPE |
6.0 |
7.5 |
7.5 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
.
.
| Pause Press |
Weight |
105 |
110 |
115 |
|
Reps |
4 |
4 |
4 |
|
|
|
|
|
| Felt |
RPE |
7.5 |
8.0 |
9.0 |
| Goal |
RPE |
7.0 |
8.0 |
9.0 |
.
.
| Rack Pull |
Weight |
275 |
290 |
305 |
| (mid shin) |
Reps |
7 |
7 |
7 |
|
|
|
|
|
| Felt |
RPE |
8.0 |
9.5 |
10.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
.
.
WEEK 1 DAY 4
I missed the GPP day because the baby decided to start her singing career in the middle of the night. Wife was destroyed so I spent the morning hanging out with the babby so she could get some sleep gainzZz. Going to do it tomorrow.
I think I’m going to do a better job on the RPE next week with all that extra volume added, as this week I felt like I was redlining a bit where I shouldn’t have been especially on the press and deadlifts/rackpulls.
| Deadlift w/belt |
Weight |
315 |
330 |
340 |
|
Reps |
5 |
5 |
5 |
|
Reps |
5 |
5 |
5 |
|
RPE |
7.0 |
7.5 |
9.5 |
|
RPE |
6.0 |
7.0 |
8.0 |
### .
.
| Press w/belt |
Weight |
120 |
125 |
130 |
|
Reps |
5 |
5 |
5 |
|
Reps |
5 |
5 |
5 |
|
RPE |
8.5 |
9.0 |
10.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
.
.
| Tempo Squat |
Weight |
165 |
175 |
180 |
| (3-0-3) |
Reps |
8 |
8 |
8 |
|
Reps |
8 |
8.0 |
8 |
|
RPE |
6.0 |
7.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
### WEEK 2 DAY 1
Never ended up fitting in that GPP day, hopefully not a sign of things to come. HmmMmMmMm. Anyways, I think I am starting to settle in to this RPE thing. Weights lowered a bit for some of the movements which I am chalking up to an initial overestimation of my E1RM’s.
| Squat w/belt |
Weight |
250 |
260 |
270 |
260 |
260 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
| Felt |
RPE |
6.0 |
7.5 |
8.5 |
8.0 |
9.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
.
.
| Pause Press |
Weight |
105 |
110 |
115 |
115 |
|
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
| Felt |
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
| Goal |
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
.
.
| Rack pull |
Weight |
280 |
260 |
270 |
270 |
| (mid shin) |
Reps |
7 |
7 |
7 |
7 |
|
Reps |
7 |
7 |
7 |
7 |
| Felt |
RPE |
8.0 |
7.0 |
8.0 |
8.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
WEEK 2 DAY 2
Good day gentlefolk. Was noticing some tendon flare ups during my pause skwatties which made my bench a lot less fun. Still got the work in however. Had to barf out the last set of rows @6 because I had run out of time.
.
.
| Paused Squat |
Weight |
200 |
210 |
225 |
225 |
| (2ct) |
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
| Felt |
RPE |
7.0 |
7.5 |
9.0 |
9.0 |
| Goal |
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
.
.
| Bench (1ct) |
Weight |
160 |
165 |
170 |
170 |
170 |
165 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
| Felt |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
9.0 |
8.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Pendlay Rows |
Weight |
155 |
165 |
175 |
175 |
155 |
|
Reps |
8 |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
9.5 |
6.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
### WEEK 2 DAY 3
I DID IT. First GPP complete. Also woof.
Chin ups: 1 x 12, 1 x 8, 1x7 = 27
Planks: 3 @ 1:00 minute.
Assault Bike: 7 Miles in 25 minutes. Top speed 21MPH, Average 17 MPH.
WEEK 2 DAY 4
Today marks the longest gym session I’ve ever had coming in at just under 2 hours. Man this volume though. Can’t wait for the “high stress” portion of the program. Going to need to find where I am wasting time and cut it out.
I decided to push my press at 120 past RPE 8 because I knew I could continue to achieve five clean reps. I guess I am fearful of letting the press numbers drop down too low as they are already not that high to begin with.
.
.
| Tempo Squat |
Weight |
185 |
195 |
205 |
195 |
| (3-0-3) |
Reps |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
| Felt |
RPE |
6.0 |
7.0 |
9.0 |
8.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
.
.
| Press W/Belt |
Weight |
115 |
120 |
120 |
120 |
120 |
120 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
| Felt |
RPE |
7.0 |
8.0 |
8.0 |
8.5 |
9.5 |
10.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Deadlift w/belt |
Weight |
300 |
315 |
325 |
325 |
325 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
| Felt |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
9.0 |
| Goal |
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
WEEK 3 DAY 1
Posting a day late. Got smashed with an exertion headache of massive proportions. Assuming it had something to do with a weekend of traveling and bad eating and a break from my typical routine + this new high stress programming.
Switched the pause press for a tempo press in an effort to discover where my form issues are. I occasionally notice the tightening of my delt where inserts in between the tri and bi at the lockout portion of the press as well as popping/flinging effect of my tricep when I descend. Slowing down the reps really helped me dissect this issue, if I focus on throwing the weight “behind” my head while peaking through the invisible window this seems to eliminate any weirdness. I believe solving this permanently will be key to driving up my press numbers.
ANYWAYS:
.
.
| Squat w/belt |
Weight |
255 |
265 |
275 |
265 |
260 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.5 |
9.5 |
9.0 |
8.5 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
.
.
| Tempo Press |
Weight |
105 |
110 |
115 |
115 |
|
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
.
.
| Rack pull |
Weight |
275 |
275 |
285 |
285 |
| (mid shin) |
Reps |
7 |
7 |
7 |
7 |
|
|
|
|
|
|
|
RPE |
8.0 |
7.0 |
8.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
### WEEK 3 DAY 2
So same symptoms last week: slight flareup of my bicep tendon issues during pause squats which I must then endure during my bench. On the bright side I was able to add 5 pounds to everything.
.
.
| Paused Squat |
Weight |
205 |
215 |
230 |
230 |
|
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
.
.
| Bench (1ct) |
Weight |
165 |
170 |
175 |
175 |
175 |
175 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
9.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Pendlay Rows |
Weight |
160 |
165 |
170 |
170 |
170 |
|
Reps |
8 |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
### WEEK 3 DAY 3
GPPPPPPPP:
Chins: 12 x 6 x 6 x 4 = 28
Plankerino’s: 1:10 x 2, 1:00 x 1
Assault Bike: 7.6 Miles in 25 minutes. Average 18.5 MPH.
+.6 mile distance traveled with +1.5mph average mph.
WEEK 3 DAY 4
Workout from yesterday: Tempo squats after deadlifts are much hard than tempo squats before deadlifts. Also really need to figure out my OHP form. Weird tightness near lock out has me weirded out.
.
.
| Deadlift w/belt |
Weight |
305 |
320 |
330 |
330 |
320 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.5 |
9.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
.
.
| Bench |
Weight |
105 |
110 |
115 |
115 |
115 |
115 |
| (1ct) |
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Tempo Squat |
Weight |
185 |
175 |
155 |
155 |
| (3-0-3) |
Reps |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
|
RPE |
8.5 |
10.0 |
9.0 |
10.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
### WEEK 4 DAY 1
Minimal sleep and crunching of schedule shaved about 20 pounds off my squat this week, but that’s what RPE is for right? GETTIN THAT VOLUME IN. Shoulder was less annoying on OHP today.
.
.
| Squat w/belt |
Weight |
260 |
250 |
255 |
255 |
250 |
250 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
|
RPE |
8.0 |
7.5 |
8.0 |
8.5 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Press Beltless |
Weight |
105 |
110 |
120 |
120 |
120 |
|
Reps |
4 |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
|
RPE |
7.0 |
7.5 |
9.0 |
9.0 |
9.5 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
9.0 |
.
.
| Rack pull |
Weight |
225 |
245 |
265 |
265 |
| (mid shin) |
Reps |
7 |
7 |
7 |
7 |
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
### WEEK 4 DAY 2
Not much went on today. Biggest thing was focusing on what I was doing with my arms during the pause squat in order to address tendon flare ups.
| Paused Squat |
Weight |
210 |
220 |
230 |
230 |
230 |
| (2ct) |
Reps |
4 |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
9.0 |
.
.
| Bench (1ct) |
Weight |
170 |
175 |
175 |
175 |
175 |
170 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
8.0 |
8.0 |
8.0 |
9.0 |
8.5 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Pendlay Rows |
Weight |
165 |
170 |
175 |
175 |
175 |
175 |
|
Reps |
8 |
8 |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
### WEEK 4 DAY 3
Lost one chinup. Maybe because of overall increase in stress during week 4?
GPPPPPPPPpppPPP:
Chins: 10 x 8 x 5 x 4 = 27
Plankerino’s: 1:30 x 1, 1:00 x 2
Assault Bike: 7.7 Miles in 25 minutes. Average 18.5 MPH.
+.1 mile distance traveled. Same Average speed. Not much of an increase there.
WEEK 4 DAY 4
Last week of Tempo squats. Happy to say good riddance… or in reality: UNTIL NEXT TIME.
| Deadlift w/belt |
Weight |
310 |
325 |
325 |
325 |
325 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
7.5 |
7.5 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
.
.
| Press w/Belt |
Weight |
105 |
110 |
115 |
115 |
115 |
115 |
115 |
|
Reps |
5 |
5 |
5 |
5 |
5 |
5 |
5 |
|
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Tempo Squat |
Weight |
155 |
165 |
175 |
175 |
| (3-0-3) |
Reps |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
9.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
WEEK 5 DAY 1
Felt like I realized some press gainzZz this morning, absent shoulder pain as well. That was interesting. Everything else seemed normal.
.
.
| Squat w/belt |
Weight |
255 |
260 |
265 |
265 |
265 |
|
Reps |
4 |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
|
RPE |
6.5 |
7.5 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
.
.
| Press |
Weight |
115 |
120 |
135 |
135 |
|
Reps |
4 |
4 |
4 |
4 |
|
Reps |
|
|
|
|
|
RPE |
4.0 |
7.0 |
9.0 |
10.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
.
.
| Paused deadlift |
Weight |
275 |
290 |
305 |
305 |
| (2ct, 1") |
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
### WEEK 5 DAY 2
Bench e1rm went up to 224 from 208. Not much tendonopathy this week, not sure if its because I went from pause squats to pin squats but hopefully I am at the end of this annoying blocker and can start smashing bench.
.
.
.
| Pin squat |
Weight |
205 |
215 |
230 |
230 |
|
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
RPE |
7.0 |
7.5 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
.
.
| Bench |
Weight |
175 |
185 |
190 |
190 |
185 |
185 |
185 |
| (1ct) |
Reps |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.5 |
8.0 |
8.5 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Pendlay Row |
Weight |
170 |
170 |
175 |
180 |
180 |
180 |
|
Reps |
8 |
8 |
8 |
8 |
8 |
8 |
|
|
|
|
|
|
|
|
|
RPE |
7.0 |
7.0 |
7.5 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
### WEEK 5 DAY 3
28 Chins
1:30, 1:15, 1:00 plankies
Assault Bike: 25 mins. Avg Speed: 18.8 mph, Distance: (Either 7.6 or 7.8, glare on the photo is TOO STRONG)
### WEEK 5 DAY 4
.
.
| Deadlift w/belt |
Weight |
315 |
330 |
345 |
345 |
345 |
|
Reps |
4 |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
.
.
| Press w/belt |
Weight |
110 |
120 |
135 |
125 |
125 |
125 |
125 |
|
Reps |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
|
|
|
RPE |
6.0 |
7.0 |
10.0 |
8.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
6.0 |
7.0 |
8.0 |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Squat, beltless |
Weight |
225 |
235 |
245 |
245 |
|
Reps |
6 |
6 |
6 |
6 |
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
WEEK 5 DAY 5
28 Chins
Planks: 1:30 - 1:00 - 1:30
WEEK 6 DAY 1
Little bit of knee pain this morning (from a previous injury). I ignored it and hit my first intentional squat single even after having to flip my workout so the pause deadlifts were first due to lack of available squat racks. SWEET.
.
.
| Squat w/belt |
Weight |
290 |
270 |
270 |
270 |
|
Reps |
1 |
4 |
4 |
4 |
|
|
|
|
|
|
|
RPE |
8.0 |
8.0 |
8.0 |
8.0 |
|
RPE |
8.0 |
8.0 |
8.0 |
8.0 |
.
.
| Press |
Weight |
115 |
125 |
135 |
135 |
135 |
|
Reps |
3 |
3 |
3 |
3 |
3 |
|
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
9.0 |
.
.
| Paused deadlift |
Weight |
285 |
305 |
315 |
315 |
| (2ct, 1") |
Reps |
4 |
4 |
4 |
4 |
|
|
|
|
|
|
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |
|
RPE |
7.0 |
8.0 |
9.0 |
9.0 |