My goal is to log in here but we’ll see how that goes…
Background Info
Started true barbell training in July doing SSLP. Started off doing Bench 165x5x3, Squat 155x5x3, Deadlift 195x5x1, OHP 95x5x3
Finished off LP after about 8 weeks, did the bridge 1.0 from Aug to Oct and I am currently in the last week of the Hypertrophy 3 Day BBM Template
Height 5’ 10"
Weight 185lbs (started LP at 163lbs)
Waist 35.25 inches (started LP at 31inches)
Neck 14inches
Navy Body Fat Calculator: 22%BF
Latest lift numbers are
Squat: 280x1@8
Bench 1ct: 240x1@8
Deadlift: 350x1@8
OHP150x1@8
Overall, I have been pleased with my progress. A few issues with my 13 month old special needs daughter adds some stress and less than ideal sleeping situations but thats where the beauty of RPE comes into play!
Anyways, hope to continue logging here. I’ll start next week as I begin Week 1 of the Bridge 3.0. Cheers!
1 Like
WK1D1
Weight 183.4
Squat
245x4@7
255x4@8
260x4@8.5
This was my first squat session in lifting shoes (adipower 3.1). I felt much stronger in my squat so may have undershot RPE a little bit but no biggie, week 1
1ct Bench
200x4@7
215x4@8ish
220x4@9 (glad I decided not to jump to 225 like my preworkout goal was, beauty of RPE)
2ct Deadlift
265x5@7
275x5@9 (this set shouldve been @8 but I got shot during this set and it turned into more of a grinder than expected)
260x5 (drop set)
255x5 (drop set)
GPP
4x10 seated rows/3x15 rev flyes
2x8 an roller/side planks/weight ab crunch
WK1D2
GPP Yesterday - cardio 25 elliptical 135-140 aver HR, armzzz)
2ct Pause Squat
225x5@7
235x5@8ish
240x5@9
OHP (forgot belt home but damn felt good on these today, went 5 lbs heavier on my@9 then pre workout goal)
130x4@7ish
140x4@8.5
145x4@9
Pendlay Rows
155x10@7
170x10@8
185x10@10 (overshot, sue me)
W1D3
Deadlift
305x7
315x4 @7.5-8
330x4@9
Floor Press (first time in years)
190x5@6
200x5@7
210x5@9 (weight got much heavier quickly)
Leg Press
450x10@7ish
540x10@8.5-9 (ran out of time so made a big jump to test the waters)
GPP yesterday (15 mins cardios and arms)
GPP today (10-15 mins cardio/upper back/trunk work)
W2D1
Squat
265x1@6
275x1@7
290x1@9 (hit pre workout goal but it was more of a 9 instead of 8)
255x4
225x4
225x4
Bench 1ct
220x1@6
230x1!@7
240x1@8-8.5
220x4
205x4
2ct Pause DL
275x5@7
290x5@8ish
295x5@9
275x5
W2D2
Last Friday, after 6 weeks in hospital, my daughter (Skylar) finally got out. Unfortunately Mon night we had to readmit her as she contracted a very serious blood infection, we dont know how long we’ll be back in. I don’t necessarily feel stressed but I know it’s probably there, training and gainzzz are therapeutic so no excuses - still gotta go in and get after it. Luckily, this time I have an actual bed instead of a recliner so sleep shouldn’t take as bad of a hit as it did the last 6 weeks
2ct Squats
225x5@7
235x5@8ish
245x5@9-9.5
OHP
155x1 @9.5-10 (holy crap my form was absolute garbage on this single, that’s not a weight I should’ve struggled so much with)
135x4@8
125x4x2
Pendley Rows
170x10x2 @8
GPP 30mins cardio, upper back work, arms and abs
W2D3
Incline Bench (switched to this floor press, really hated floor press and I respond well to incline)
185x5@6.5-7
195x5@7.5-8
205x5@8.5-9
195x5
Had to do these on Fri instead of Thurs due to potential time constraints on Fri
Difficulty gauging RPE on these, felt strong though
deadlift
had to wake up at 4 to train again, terrible sleep at hospital, accumulated stress regarding my daughter and my left groin (possibly labrum) bothering me = shit deadlift sesh (at the end of the day, these are all just excuses and no one cares so go lift)
knew on my warm up sets when 225 felt reallllyyyyy heavy
305x1
320x1@heavier than I’d like to think
335@8.5-9 (goal heading into session was 355-360@8)
drop set at %84 295) couldnt even come close to getting off the ground so I called it quits after that before I aggravated my groin any further
WK3D1
Squat (felt like I hadn’t fully woken up, started training <30mins upon waking)
285x1@8.5
255x4@8
230x4x3
1ct Bench (bench felt strong today)
245x1@8
225x4@8
205x4x3
2ct pause DL
280x5@6-7
290x5@7.5-8
300x5@8.5ish
280x5
W3D1
2ct Squat
230x5@7
240x5@ 9 (bad form, let my center of gravity fall wayyy forward on last 2 reps making it much more difficult than it shouldve been)
245x5 @9
230x5x3
OHP
145x1@8ish
130x4@7.5-8
120x4x3
*I need to review my OHP, don’t know whats going on. Two weeks I did 145x4@9 and this week I had 145x1@8. Not sure if it’s form or if i respond better to higher rep ranges like on the hyper template
W3D3
Deadlift (was feeling good today)
355x1@8
320x4@7-8
290x4x3
Incline Bench (did this Thurs due to time restriction on Fri)
200x5@8ish
205x5@9ish
195x5
Leg Press
450x10@7
500x10x2@8
Squeezes 4 sets of 10 pull-ups in between leg press sets and some arm work
10 mins LISS cardio
W4D1
Squat (early morning so I adjusted and did some more single work to help wake up and felt great today)
290x1@8 (form was good and this went much smoother than I thought it would)
260x4@8
235x4x3
1ct Bench
250x1@8.5
225x4@8.5-9
205x4x2
pause deadlifts are scheduled for today but didn’t have time so I’m pushing it to Wed’s sesh)
W4D2
2ct Pause Squat
235x5@6ish
245x5@8
255x5@9
240x5 (drop set)
OHP (best felt doing this in a few weeks)
155x1@8ish
140x4@8
130x4x3
2ct Pause Deadlifts (didnt have time on Monday to complete - w/ deadlift less than 48 hours away I didn’t do the set of the 9, wanted to make sure i’m recovered)
275x5@7ish
295x5@8
290x5 (drop set based on what i’m estimating my x5@9)
GPP - Upper back work (lat pulldowns, seated rows), Bi’s and Tri’s (barbell curls, incline skull crushers with EZ curl bar)
Overall, feeling pretty good right now. Almost halfway through the Bridge 3.0 and happy with the progress
W4D3
Deadlift
365x1@8
330x4
290x4x3
Incline Bench Press
190x5@8
200x4@9
190x5
Leg Press
450x10
550x10x2 (ran out of time for last 2 sets)
GPP armzz, pull ups, standing single arm rows
Tomorrow LISS
W5D1
Squat
295x1@8
265x4@8
240x4x4
Bench
245x1@7.5 (misloaded bar, meant to put on 250 and then ran out of time) will finish sets tomorrow
2ct Pause Deadlift
295x5@8
310x5@9
295x5@9 (drop set)
285x5@8
W5D2
experiencing a little bit of anterior hip pain so we’ll see where that puts me
Feeling a bit sluggish today (even just the bar felt heavy)
2ct Pause Squat
225x5@6
240x5@8
250x5@9
235x5x2 (drop sets)
OHP
155x1@8 (felt form was off, I definitely have more in - just need to keep weight centered)
145x4
130x4 (drop set prescribed at 130 but this was really light as I feel my e1rm is based on my singles still needing better form
135x4x3 (increased weight)
W5D3
dont know if it’s New Years or some fatigue but all week have trouble getting up for work. Sometimes that’s a sign that I’m feeling a little depressed/anxious subconsciously about something. I should be good in a day or two but all week my body and brain has felt like it’s running at 85%. Oh well, GO TRAIN!!
Deadlift
360x1@8 (mindfucking myself telling myself “oh you’re tired, fatigue, etc noceboing the shit out of myself. Told myself too bad, I’m doing at least 360 no matter what bc I know my body can handle it)
325x4
290x4x3
Incline Bench press
185x5@7
195x5@9
185x5x2
leg press
450x10@6
540x10x3
W6D1
-felt good and ready to train today-
Squat
305x1@8.5
275x4@9
255x4
1ct Bench Press
255x1@8
235x4@8
220x4
Deadlift 2in Deficit (first time doing def deadlift, felt really good doing these - felt almost as strong as conv DL)
295x3
310x3@7
320x3@8
320x3@9
W6D2
Pin Squat
245 x3@6
260x3@8
275x3@9
260x3
OHP
160x1@9 (trying to really push my singles, still struggling with circa max singles)
145x4@8 (this drop set supposed to be a 9 but due to my 1erm a little lower due to form, not strength issues, it was easier so may need to adjust next week)
135x4x2
Lever Rows
70x10x3@8
Rower intervals 20s sprint every 2 mins for 14 mins
W6D3
Deadlift (felt good here, sometimes get in my own head before deadlifting)
375x1@8.5
345x4@9
325x4@8
2ct Pause Bench (Bench has been feeling strong)
220x3@8
225x3@8.5 (went a little more conservative as I was supersetting with HBBS pauses)
215x3@7
HBBS 2ct Pause
175x10x2@7
my low back was getting sore (and stayed sore for a couple days, right in the middle) after the heavy deadlift and the HBBS which I am not accustomed to. I felt quite a bit of discomfort with the squatting so Week 7 May switch back to leg press but we will see)
felt like a cold was coming on but other than that, besides the my back, my body is feeling good
thankful for BBM or the low back pain would’ve had me freaking out in the past. I just ignored it, told myself the real truth which is my back will be fine in a day or two and I’ll be ready to squat come Monday. Get some
W7D1
squat
305x1@8.5-8
275x4@8.5
255x4x2
bench 1ct
260x1@8
240x4@8
225x4x3
2”def deadlift (used straps instead of mixed grip like last week, grip and hands were feeling really beat up)
315x3@6
325x3@8
335x3@8.5
315x3x2