W5D2
2ct Pause Squat (really focusing on my good morning’ my squats, need to emphasis quads by shoving forward and out more)
245x5@9
230x5x2@8,8
OHP
165 x1@8.5
150x4@8.5
140x4@9
135x4x3 (7-9)
pendley row
215x8x3
W5D3
Deadlift
395x1@8.5 (bar got wayyy for forward, need to focus on setting back and not dropping my hips which is pushing the bar forward)
350x4@8
315x4x3
Incline Bench Press
190x5x2@8.5,9
180x5
LegPress
540x10x3
WK6D1
Squat
315x1@8.5ish
290x4@9
275x4@9
265x4@8.5
Comp Bench (TriPT)
245x1@8.5
220x4@9
205x4x2@(7,8)
2ct Pause DL (need to pause lower)
295x3x2@9
*really focused on setting low back, bar was really far forward *
W6D2 Wt 178.4
Pin Squat
255x3@8.5
245x3@7
OHP
160x1@7
165 F (misloaded an attempt prior to this and missed this after a 3 second struggle )
150x4@8.5
145x4x2@8,8
GPP
Pull-ups +35lbs 5x5 (1min rest between) on Tues
Skullcrushers 100lbs x9x2
Bicep Curls 80x10x2
W6D3
Deadlift (worked a little bit on form so weights were lighter)
375x@8 m
335x4@9
325x4@8.5
2ct Bench Press
220x3@8
230x3@9
215x3@8.5
2ct Pause HBBS
135x8
185x8x2@8
GPP
Arms DB Curl 40, 45lbs x10,8
WK7D1
weight 177.8
Squat (tried keep weight back and not good morning the weight up, need to continue with this form and weight will continue to go up)
305x1@9
275x4@9
255x4x2@8
Comp Bench
245x1@8
225x4@8
215x4x3
2ct Pause DL
315x3@8.5
300x3x2@7,8
WK 7 D2
Weight 174.6
Pin Squat
245x3@8
235 x 3x2@6-7
OHP
165x1@8.5
150x4@8
145x3x3@7,8,8
GPP
Weighted Pull Ups +40lbs DB 5x5
W7D3
Deadlift
405x1@8.5 (PR)
375x4@9
350x4x2@7,8
2ct Bench Press
225x3@8
235x3@9
220x3x3@8,9
2ct Pause HBBS
195x8x2@8
W8D1
177.6
Squat
320x1@9
290x4@8.5
265x4x3@7,7,7
1ct Bench
250x1@8.5
230x4@9
215x4@8
215x4@9
205x4@8 (ran low on time, had to take short rest
2ct pause Deadlift
295x4
315x4
W8D2
Pin Squat
265x3@9
OHP (no belt or wrist straps)
165x1@8
155x5@9
145x4x3
W8D3
Deadlift (had a depressive episode, it was a really low 2 days episode - it’s crazy how much this can affect me on a particular day. I especially wanted to quit after the deadlifting. Sat in gym for 10 minutes contemplating leaving but put on some lighter music that usually improves my mood)
365x1@7
385xfail (couldn’t even get it for the floor)
335x4
320x4x3
2ct Pause Bench (really proud of myself for not quitting, warmups the weight felt so heavy in my hands
235x3@8.5
225x3@8
HBBS 2ct Pause
195x8x2@8-9
Bridge 3.1 Review
Make some adjustments on squat and deadlift
Learned (and need to continue to learn) to be mentally tougher
I started at Week 2 and singles at week 3
Upper Body numbers jumped the most. With bench I’m not dipping into uncharted waters. Lower body lifts were all PRs
Week 3 → Week 8
Squat
295x1@8 (319) → 320@9 (334)
265x4@8 → 290x4@8.5
Bench
220x1@8 (238) → 250x1@8 (270)
200x4@8 → 230x4@9
Deadlift
390x1@8 (421) → 405x1@8-8.5 (437)
360x4@8 → 375x4@9
OHP
150x1@8 (162) → 165x1@8 (179)
145x4@9 ->155x4@9
Overall pleased
Going to run Strength 12 Week next
Start of 12 Week
Goals
Squat - 340x1@8
Bench - 265 x 1@8
Deadift - 430x1@8
OHP - 180x1@8
12WKST
WK1D1 (Hurricane Dorian coming to having to adjust the workouts around)
Squat
280x5@8.5
OHP
150x3 (was supposed to be x5 but have no idea what happened lol)
immediately dropped the weight to 140 and performed 2 more reps)
Pendley Rows
205x10@9
12WKST
W1D2
Deadlift 345x5@9 (5am workout)
Comp Bench
215x5@8
225x5@9
303 Squat (first time doing these)
185x10@9
W1D3
Squat no belt
265x4@8.5
Floor Press
225x4@9
Incline BP
185x10@9
W1D4
Rafk Pull
355x4@9
Close Grip Bench
225x4@8.5
235x3@8-9 ( no spotter)
LegPress
590x10@9
W2D1
Wt 180
Squat
325x1@9
250x5x5
OHP
170@7.5-8
135x5x2
135 was way too light
140x5x3
no time today for Pendley row
12WKST
W2D2
Deadlift
395x1@8
315x5x5 (6-8 RPE)
Comp Bench
260x1@8.5
205x5x5
Tempo Squat
165x8
175x8x2
12WKST
W2D3
Squat no belt
275x4@9
255x4
Floor Press
225x4@9
210x4@8 (forgot it’s programmed to do multiple sets to do until RPE 9 is reached)
didn’t have time to do incline bench press
W2D4
Rack Pull
360x4@9.5 (really, really grinding here - need to set back more)
340x4@8 (again, need to look at the program - perform more sets until it becomes a 9)
Close Grip Bench Press
235x4@9
225x4x2 (8,9)
Leg Press
595 x 10@8.5
540x10@7
Incline Bench Press
165x10@9
155x10@8
W3D1
Squat
325x1@8.5
255x5x5
OHP
170x1@9
140x5x5
Pendley rows
205x10x2@8
W3D2
Deadlift 405x1@8
325x5x5
1ct Count Bench
260x1@8
210x5x5
no time for tempo squats, was planning for Wed
sick for rest of week, missed thurs/fri workouts
W4D1
still a bit sick, fatigued/low energy through this week
Mon: OHP 165x1@8x5
135x4x5
Tues:
Squat 305x1@7x5-8
255x4x5
1ct Bench
255x1@8
215x4x2 @8,9
205x4x1 (started running and of was getting really exhausted so skipped last two sets)
W4D2
Wednesday
Deadlift 390x1@7 (felt good, grip was really shaky and weak today) still recovering from illness
attempted 410 but didn’t get off floor
303 Tempo Squats
175x10 (had to take break in middle, wrists bothersome)
WK4D3
Thurs:
Floor Press
230x4@9
215x4x2
Incline Press
165x10
180x8 (oops, failed rep)
165x10
Cardio
Fri:
Beltless Squats
275x4@8.5
260x4
Close Grip Bench
240x3@9
225x3x2 (7.5,9)
Pendley Rows
205x10x2
Sat:
Rack Pull
Leg Press
overall week went well, pushed it and maybe at times left too much in the tank but wanted to recover from illness last week to early this week