Nathan is going to cross The Bridge

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21

WEEK 6 DAY 2

Well it appears my Bench E1RM has gone up 40 pounds in 2 weeks. Excited to see what the rest of THE BRIDGE has in store for my other lifts.

Pin squat Weight 210 225 240 240 240
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

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Bench Weight 205 190 190 190 190
Reps 1 4 4 4 4
Reps 1 4 4 4 4
RPE 8.0 8.0 8.0 8.0 8.0
RPE 8.0 8.0 8.0 8.0 8.0

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Pendlay Rows Weight 180 180 190 190 190 190
Reps 6 6 6 6 6 6
RPE 7.0 7.0 8.0 8.0 8.0 8.0
RPE 6.0 7.0 8.0 8.0 8.0 8.0
22

WEEK 6 DAY 3

30 chinerino’s
1:45 - 1:00 - 1:00 Planks. I think my new plan of attack is to get the first rep to take the 7 minutes like some sort of yoga zen god then upgrade to a different/more difficult maneuver.

Assault Bike: 7.5 miles and 18.1 MPH average. A bit less distance but this is my first cardio session that didn’t require me taking any kind of “break”. Steady all the way through with a slight increase in speed over time. Paired nicely with Viktor Frankl’s “Mans Search for Meaning” in audio book form.

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23

### WEEK 6 DAY 4

Good day today. Calculator enjoyed the deadlift numbers and my E1RM which has been pretty steady for the duration of The Bridge jumped from 411 to 447. Was projecting a Press single at 140 which FLEW. Decided to add ten pounds which overshot my RPE a little but still made the rep, re-adjusted for the backoff sets and made it out ALIVE!

Deadlift w/belt Weight 380 350 350 350
Reps 1 4 4 4
RPE 8.0 8.0 8.5 8.5
RPE 8.0 8.0 8.0 8.0

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Press w/belt Weight 150 135 130 130 130
Reps 1 4 4 4 4
RPE 9.0 9.0 8.0 8.0 8.0
RPE 8.0 8.0 8.0 8.0 8.0

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Squat, beltless Weight 205 215 225 225 225 225
Reps 6 6 6 6 6 6
Reps 6 6 6 6 6 6
RPE 6.0 7.0 8.0 7.5 8.0 8.0
RPE 6.0 7.0 8.0 8.0 8.0 8.0
24

WEEK 7 DAY 1

Sooo, who else’s gym closes on holidays? I walked up to the front door and shouted “What am I gonna do??? Not TRAIN?!?!?” and the doors did not open. In the end I moved my day 1 from Monday to Tuesday, hoping pin squats wont care that I didn’t have a rest day.

Squat w/belt Weight 295 285 285 285 285
Reps 1 3 3 3 3
RPE 8.0 8.0 8.0 8.5 9.0
RPE 8.0 8.0 8.0 8.0 8.0

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Press Weight 120 130 130 130 130
Reps 3 3 3 3 3
RPE 7.0 9.0 9.0 9.0 9.0
RPE 7.0 8.0 9.0 9.0 9.0

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Paused deadlift Weight 275 290 305 305
(2ct, 1") Reps 3 3 3 3
RPE 7.0 8.0 9.0 9.0
RPE 7.0 8.0 9.0 9.0
25

WEEK 7 DAY 2

I think today proved the merit of the attitude that BBM asks us trainee’s to start adopting. Only had about 4.5 hours of uninterrupted sleep before the baby started my day early. I walked into the gym tired knowing full well I also trained heavy the day before because of inconvenient holiday gym closings. As little as 6 months ago I would have been all “Oh man, I am not rested enough, everything is going to be awful, I better just put it off a day.” But that wouldn’t have worked, pushing my whole week back for one day would have sent my training into the weekend where I have no guarantee’s. I also knew I had a 225 bench PR that I have been excited to attempt for a while now. And rather than letting the negative side of my brain get the best of me, I told it “What am I supposed to do? NOT TRAIN?!”. Went in and CRUSHED IT. Thanks bbm.

Pin Squat Weight 215 225 235 235 235
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

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Bench w/belt Weight 225 205 205 205 205
Reps 1 3 3 3 3
RPE 9.0 9.0 9.0 9.0 9.0
RPE 8.0 9.0 9.0 9.0 9.0

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Pendlay Rows Weight 175 185 195 195 195 195
Reps 6 6 6 6 6 6
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
26

WEEK 7 DAY 3

JAy Pay PAy day.

30 Chinups.
2:00 - 1:00 - 1:00 Planks.
Assault Bike: Average Speed 19.0mph, 7.8~ miles traveled in 25 minutes.

27

WEEK 7 DAY 4

Pulled 4 plates for the first time and it went pretty smooth. 385 for triples was way too heavy though so I backed off to 365. Same thing with the press, nice smooth single but the triples were heavier than expected.

Deadlift w/belt Weight 405 385 385 365 365
Reps 1 3 3 3 3
RPE 9.0 8.5 10.0 8.0 8.0
RPE 8.0 8.0 8.0 8.0 8.0

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Press Weight 150 145 140 135 135
Reps 1 3 3 3 3
RPE 8.0 10.0 10.0 9.0 9.0
RPE 8.0 9.0 9.0 9.0 9.0

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Squat, beltless Weight 185 205 225 225 225 225
Reps 6 6 6 6 6 6
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
28

WEEK 8 DAY 1

Almost there. Big 305 this morning.

Squat w/belt Weight 305 290 290
Reps 1 3 3
RPE 8.0 8.0 8.5
RPE 8.0 8.0 8.0

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Press Weight 125 130 135
Reps 3 3 3
RPE 7.0 8.0 9.0
RPE 7.0 8.0 9.0

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Paused deadlift Weight 280 300 315
(2ct, 1") Reps 3 3 3
RPE 7.0 8.0 9.0
RPE 7.0 8.0 9.0
29

wow what was that? Some sort of time warp? Weird.

Bridge (Second Run) WEEK 7 DAY4

Deadlift w/belt Weight 410 365 365 365 365
Reps 1 3 3 3 3
RPE 9.0 8.0 8.0 8.0 8.0
RPE 8.0 8.0 8.0 8.0 8.0

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Press w/belt Weight 160 155 150 150 150
Reps 1 2 3 3 3
RPE 9.0 10.0 9.0 9.0 9.0
RPE 8.0 9.0 9.0 9.0 9.0

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Squat, beltless Weight 205 225 245 245 245 245
Reps 6 6 6 6 6 6
Reps 6 6 6 6 6 6
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

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So looks like at this point if I really scrutinize the numbers I have added atleast 30 pounds to my squat, 10 pounds to my press and the other two lifts are pretty much the same. Interestingly, mid program my E1RMS for all the lifts were much higher than my first run but have regressed back to where they were with these last few weeks of higher intensity work (Other than the squat and the press (I have been pressing twice a week rather than benching twice a week)).

30

Bridge (Second Run) WEEK 8 DAY1

Squat w/belt Weight 325 305 305
Reps 1 3 3
RPE 8.0 8.0 8.0

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Press (no belt) Weight 135 145 155
Reps 3 3 3
RPE 7.0 8.0 9.0

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Paused deadlift Weight 290 315 335
(2ct, 1") Reps 3 3 3
RPE 7.0 8.0 9.0

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31

Bridge (Second Run) WEEK 8 DAY2

Bench has been stalled at 230 @ 10 for the last three weeks, looks like the bench volume needs to go up! Switching to hyper template next week anyways so excited to see what happens there.

Pin Squat Weight 225 235 245
Reps 4 4 4
RPE 7.0 8.0 9.0

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Bench Press w/belt Weight 230 205
Reps 1 3
RPE 10.0 9.0
RPE 8.0 9.0

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Pendlay Rows Weight 185 195 205 205
Reps 6 6 6 6
RPE 6.0 7.0 8.0 8.0