Tues LISS 25mins, arms
W7D3
Pin Squat
265x3@7.5
280x3@9
265x3x2
OHP (performed in early morning w/ 10x4 pull-ups)
160x1@9
145x4@8
135x4x3
Lever Row
75lbsx10x3
W7D3
Deadlift
380x1@8 (form again sucked, need to start with hips higher. Weight also swing away from leg considerably - getting rid of these flaws should allow me to pull much more weight)
350x4@9
330x4@9
330x4@9
2ct Pause Bench
235x3@8.5
225x3x2@8ish
2ct Pause HBBS (felt much better after last week, low back felt tight during these last week to point where I had to limit the weight, I made sure I had more rest between these and deadlifts)
190x8@8
180x8x2@8
late posting these
W8D1
Left hip/groin is bothering me quite a bit right now
Squat
310x1@9 (need to keep ego in check a little more and continue to work on form)
280x4@9
260x4x3@(8-9 range)
Bench Press
didnt feel like I had it this day on bench, back of right shoulder tightening up a bit
255x1@8
240x4@9
225x4x2
220x4x2 (drop to 220 for last 2 drop sets, RPE is starting to shoot up)
2in deficit deadlift
295x3@6
315x3@8
320x3@9
W8D2
Pin Squat (video taped these and realized that I need to be much lower, was easily 2-3 in above parallel)
275x3@9
OHP
155x1@8.5
145x4@8
135x4x4 (6-8 RPE range)
W8D3
Hip still very bothersome
Deadlift
355x1@6-7, I stopped after this as the pain in my groin is worsening
2ct Bench press
220x3@7
230x3@8
240x3@9
225x3x1
HBBS 2ct pause modified intensity a bit as I navigate around the pain
alowly worked up to 190x8@9
then went to let press for a few sets to get some extra volume that I could tolerate
bridge 3.1 rerun
W1D1
Hip/groin is present but navigating around it now
Squat (worked around my hip by narrowing stance a bit)
250x4@6
260x4@7
270x5@8
didn’t do last set of @9 due to groin
Bench press
220x4@7
230x4@8
240x4@9
2ct pause DL
290x5x2@8 (adjust sets and intensity here as well) - narrowed stance and pointed toes out more. As hip gets better I want to try to wire my stance a little but keep toes out, feel like I get in a position here to pull without my body leaning so far forward in front of bar
W1D2
sick but decided to work out anyways, went to docs on Thurs and got some druggzzz
2ct pause squat
225x5@6
240x5@8
250x5@9
OHP
125x4@6
135x4@8
145x4@9
Pendley rows
170x10@
180x10@8 didn’t do these much last cycle so need to resytnstised to it)
W1D3
still sick but getting it in as best I can
deadlift *still playing with stance, went narrow. Realizing now I need to go wider with toes out as long as it can remain pain free or tolerable
325x4@8
335x4@9 (reviewed form, need to make tweaks)
towel bench
225x5@8
235x5@9
HBBS (leg press was in use)
185x10@8
W2D1
Squat, still sick on zpack and steroids now
*played around with stance, my left groin /hip is not tolerating a wide stance so I’m keeping narrow. Form things to work on, heels are rising and I’m good morning weight too much
290x1@8.5
260x4@8.5
235x4x2
1ct bendh
265x1@8ish
240x4@9
225x4x2
2ct pauwe DL (had to so on Tues due to time)
adjsuted stance, went wide with toes out and felt great. Felt a much bigger focus on erectors as my back is much more straight now. Feel like I may take a slight dip in DL weight as I get accustomed to this weight but long term feel the most confident in my DL so we’ll see how it goes)
280x5@8
290x5@9
275x5@7
Tues GPP
Pull UPS - 42
Arms - DB curls 35lbs x12x3
tri forward OH press 26k/28k/30k, (start with 28 next week)x15x3
LISS elliptical 25mins
W2D2
feeling almost 100% now, meds really kicking in
2ct Pause Squat
*hip/groin still aggravated so staying with a narrower stance *
245x5@8
255x5@8.5 (potentially could have tried another set at 260 but decided to stay put)
240x5@8
OHP
strongest my OHP has felt in a while
160x1@8
145x4@7.5
135x4@8(shorter rest period, 90s)
135x4@8(shorter rest periods, 90s)
Pendley Rows
really skipped out on these in the previous run of the Bridge 3.1 but forcing myself to do them this time
175x10@6-7
185x10x3@7-8
Had a good session today. Feels good not to feel sick, motivation is there.
W2D3
*Thurs - 25 mins LISS elliptical, 48 pull ups, Arms - DB Curls 35lbsx12x2, OH Tri Ext 30kx15x2
Deadlift
*working on form, went wider with stance but my hip didnt really tolerate that and I definitely felt much weaker DL’ing like this. After doing some more reviewing and checking BBM/Rip videos, I need get narrow my stance again
What I need to work on
- Narrower stance
- Point toes out
- Once shins touch bar, tighten my back (my tendency is to continue to push bar forward and shoot my hips up)
- Tighten lats more
320x1
295x4
265x4x2
Did lots of playing around with deadlift stances and video review right after sets
Towel Bench Press (had to in morning)
225x5@8
235x5@9
225x5@9
Leg Press
540x10@7
590x10x3@8ish
W3D1
Squat
played with stance, was able to widen my stance but if I point my toes too far out my left hip starts hurting. As soon as squat with toes in more, I’m able to perform completely pain free
300x1@8
270x4@7.5
245x4x3
Felt good here today
Bench
245x1@8 (trying to work on form here too, elbows are too behind the bar and I’m trying to perform a more strict rep by keeping hips on bench. I’m ok with taking a slight dip in e1rm to work on form here too
225x4@8
210x4x1 (didnt have to time to perform last 2 sets, I’ll try to make it up later)
2ct Pause Deadlift
working on form here, best deadlift I’ve felt. Same thing as squat, if I point my toes out beyond 5 degrees or so my hip gets sore
280x5@8
290x5@9
275x5x2@8ish
Holy hell since keep my back in a more flat position and not letting the bar/bodyweight roll forward, deadlift and deadlift variations have been really fatiguing my lower and midback. When previously doing deads I’d never felt a pump in my low back/erectors
Good session today
On Tues - 20 min LISS, Pull Ups (forgot to keep track)OH Tri 30k x12x3, Barbell Curls 55x10, 65x10, 75x10x2
W3D1
2ct Pause Squat
260x5@8
270x5@9
255x5@8.5-9
240x5@8 (I got really fatigued in these so had to drop the weight)
OHP 160x1@9 (it’s a technique not necessarily strength issue)
145x4@8
135x4x3 @6-8
Pendley Rows
175x10@7ish
185x10x3@8-9
Been on a bit of a hiatus. Hip pain I was experiencing lingered. I continued to do some BBM workouts for month or so and then dabbled in some more running and CrossFit style workouts, a heavy lift and then some metcon’s. Nothing particularly structured but maintained my strength and it allowed me to get motivated to get my S/B/D + OHP stronger.
I decided to rerun Bridge 3.1 and start at Week 2.
Right now goal is run Bridge 3.1 then 12 Week Strength and then maybe the PowerBuilding or Hypertrophy Template
I have some time restrictions so doing 1@8’s may not feasible every workout.
Bridge 3.1
Week 2 D1
Squat - been going with more narrow stance as I could squat pain free but much weaker there and get out of position easily
265x3@9 (overshot)
225x4@6
225x4@7
Comp Bench (working on doing a true pause w/out a hitch at the bottom of the bench)
205x4@8
185x4@8
Deficit Deadlifts (switched these out with pause dL b/c I’ve been doing those a lot on my random programming a bit)
335x5@9.5
315x5@8
Week 2 D2
2ct Pause Squat
245x5@9
Competition Press
145x4@8
135x4@7
135x4@8
Pendley Rows
195x8x3@8ish
D3
Deadlift - have played with narrower stance, felt good here
360x4@8
320x4@7
320x4@7
Incline Bench
185x5@7
195x4@8 (overshot)
185x5@8
Leg Press (right adductor troublesome for a coupe weeks ago)
500x10
540x10x2
W3D2
Week 3D1
Squat - widened stance a bit and began experience some of that hip pain that felt months ago, is it increase in intensity/load too quickly or are my toes pointed out too far?)
295x1@8 - first time doing a single in months and felt really good
265x4@7 - wanted to 270-275 but backed off due to increasing hip pain (still very low on pain but it’s too much on my mind - gotta find a way to train around it)
240x4@7
240x4@7
240x4@
Comp Bench
220x1@8
200x4@8
185x4x3@8ish
Deficit DL
325x5@9
305x5@8
295x5@7 (dropped weight due to fatigue)
D2
2ct Pause Squat (really, really sore from Monday’s workout)
215x5@9
195x5@7
Comp Press
150x1@8 (form on singles is still a bit shady so I don’t drop weight on drop off sets like ti’s prescribed b/c i’m stronger than what I can display)
145x4@8
135x4x3@8, 8, 7
Pendley Rows (had to leave early, will do them Thurs)
Goals (6 total weeks)
Squat 295x1@8 (319) - > 310x1@8 (335)
Bench 220x1@8 (238) → 240x1x8 (259)
Deadlift 390x1@8 (421) → 415x1@8
OHP 150x1@8 and 145x4@8 → 165x1@8 and 150x4@8
Bridge 3.1
W3D3
Current Weight 178
Deadlift (upon review, need to have “prouder” chest”)
390x1@8 (PR)
360x4@7.5
320x4x3 (5,6,6)
Incline Bench
195x5@7
205x5@10 (butt came off too, needed that to completely last rep)
195x5x2 (8,9)
Leg Press (groin hips felt good, decided not to do final set to keep volume down as I haven’t done mUHC volume
Lots of warm up sets to test right adductor
450x10@7
540x10x2(8,8)
W4D1/WT:177.4
Squat
300x1@8
275x4@8
245x4x3@ 6,7,8
Comp Bench
235x1@8
215x4@8
200x4x3
2in Deficit DL
315x5@8
335x5@9
315x5@9
W4D2
2ct Pause Squat (upon video review, I think I was pausing too low)
235x5x2@8.5
OHP
160x1@8
150x4@8.5 (PR)
140x4x3@7,8,8.5
Pendley Rows
205x8x2@8
GPP yesterday - weighted pull-ups +30lbs (5,5,4,5) no weight 10x2
and 22 mins elliptical (125-130 HR)
GPP today - arms curls 80x12x3, skull crushers 90x14,12,10
ab roller 10x3, side planks 3x1min each
W4D3 Weight : 178.4
Deadlift
400x1@8-8.5 (PR)
365x4@8 (PR)
325x4@6,7,7
Incline Bench Press
180x5@6
190x5@8
200x4@9
185x5@9
*last week I did these a few hours before DL so I think a little fatigue is responsible for drop off, def overshot RPE)
Leg Press
540x10@7
570x10@9
540x10@8ish
GPP - Lat Pulldowns 167lbs x 10x3, DB Bicep Curls 40lbs x 10x3, Standing Rope Tricep Extension 120x12x3
W5D1
Squat
310x1@8 (PR)
285x4@8(PR)
250x4x4
Comp Bench
230x1@8.5
210x4@9
195x4x3
Deficit Deadlift
concern over low back position
315x3 (called for 5 and I stopped, let anxiety get best of me)
did some 2ct pause at 275
Tues:
GPP
Rower Sprints 20s every 2 mins for 10 mins (totally brainfarted, was supposed to 10 rounds)
Pull Ups (+30lbs DB) 4, 5, 5, 4, 4, 4
Bicep Curls 40lbs x 10x2
Standing Tricep Extension 26k x 12x2
Kneeling Rope Ab Crunch 180lbs x 10 x 2
Bike 15 mins - HR 135-140