Ortho back tweaker log

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21

Mon (Feb 28th 2022) - Bridge 1.0 Week 2, Day 1
CGP: 72.5kg x 4 @7, 77.5kg x 4 @8, 82.5kg x 4 @9 x 2 sets (e1RM = 94.1kg)
DL: 110kg x 1 x 5
LP: 210kg x 3 x 8
Chins (GPP): 6 (1m 55s), 4 (2m), 4 (1m 30s), 3 (45s), 2 (30s), 1

Weight: 118.4kg (+1.2kg vs last week, -3.1kg overall) → diet has been terrible for the last week. My weight on Sunday was 117.5kg and my weight on Wednesday 3/2/22 was 117.2kg, so the 118.4kg was probably a body weight fluctuation

22

Wed (March 2nd 2022) - Bridge 1.0 Week 2, Day 2:
OHP: 42.5kg x 5 @6, 47.5kg x 5 @7, 51kg x 5 @8 x 4 sets (e1RM = 60.7kg)
BB Row: 62.5kg x 8 @ 6, 67.5kg x 8 @ 7, 72.5kg x 8 @ 8 x 3 sets
LP: Ran out of time - only got to do my warm up sets

Workout was post 24 hour shift

23

Thu (March 3rd 2022) - Bridge 1.0 Week 2, Semi-GPP:
Chins: 8, 6, 5, 3 (22)
Planks (GPP): 50s (1m 20s), 35s (1m 20s), 35s (1m 30s), 30s

24

Fri (March 4th 2022) - Bridge 1.0 Week 2, Day 3:
1ct Paused Bench: 70kg x 5 @6, 75kg x 5 @7, 80kg x 5 x 2 @8, 80kg x 4 x 1 @9, 77.5kg x 5 x 1 @8 → probably started a little too heavy. Will repeat with 77.5kg next week
DL: 112.5kg x 1 x 5
LP: 170kg x 3 x 8 → I placed my legs lower on the plate to increase my ROM without rounding my lower back, so I dropped the weight
BB Curls: 32.5kg x 1 x 10, 9, 8

25

Mon (Mon 7th 2022) - Bridge 1.0 Week 3, Day 1
CGP: 75kg x 4 @7, 80kg x 4 @8, 83.5kg x 4 @7.5-8 x 2 sets (e1RM = 96.9kg)
DL: 115kg x 1 x 5
LP: 180kg x 3 x 8 → lower foot position
Chins (GPP): 6 (1m 50s), 5 (1m 57s), 4 (1m 28s), 3 (30s), 2 (10s), 1 (21 reps)

Weight: didn’t record → was fluctuating between 116.8kg and 117.5kg throughout the week. Diet has been still poor

26

Wed (March 9th 2022) - Bridge 1.0 Week 3, Day 2:
OHP: 42.5kg x 5 @6, 47.5kg x 5 @7, 52.5kg x 4 @9.5 x 1 set, 45kg x 5 @7-7.5 x 2 sets, 47.5kg x 5 @7.5-8 x 1 set → had to take short business trip, poor sleep and lack of food and no belt. Will repeat 52.5kg next week
BB Row: 62.5kg x 8 @ 6, 67.5kg x 8 @ 7, 75kg x 8 @ 8 x 3 sets
LP: 180kg x 3 x 8 → different LP machine so different foot position
BB curl: 32.5kg x 12, 9, 9

27

Fri (March 11th 2022) - Bridge 1.0 Week 3, Day 3:
1ct Paused Bench: 67.5kg x 5 @6, 72.5kg x 5 @7, 77.5kg x 5 @8 x 4 sets
DL: 117.5kg x 1 x 3, 110kg x 1 x 2 → technique felt off throughout and the weight just felt heavier for some reason
LP: 190kg x 3 x 8
Chins: 7 (+1 grip slipped), 6, 6, 3 (23)

28

Update:

  1. Don’t have the time to insert every training session on this log, so I will update it periodically
  2. I had to take time off training due to life reasons for a couple of weeks. I went back to SS for a couple of weeks then went into the Bridge 3.0
  3. Finished a modified Bridge 3.0 yesterday → still not squatting, just doing leg press and leg extensions; deadlifted twice a week at 1x5 adding 2.5kg per session, started adding back off sets during the last 3 of weeks

Progress on Bridge 3.0

  1. 1ct paused Bench → 82.5kg x 4 @8 → 93.5kg x 4 @9; 90kg x 1@8 → 101kg x 1 @8.5 (e1RM 97kg → 108kg)
  2. OHP → 52.5kg x 4 @8 → 62.5kg x 4 @9; 60kg x 1 @8 → 67.5kg x 1 @9 (e1RM 65kg → 71kg)
  3. DL → 107.5kg x 1 x 5 → 140kg x 1 x 4 (failed 5th rep)
  4. LP → 195kg x 3 x 8 → 230kg x 3 x 8 (week 4); 200kg x 1 x 10 + 1 back off set → 220kg x 1 x 10 + 4 back off sets
  5. Chins → 7, 6, 4, 2, 2 (21) → 9 (+1), 7, 5, 5 (27) (week 5); switched to WG lat pull down for Upper Back GPP
  6. Weight loss → 120.5kg → 117.2kg (week 5); due to excess caloric intake during socialising and lack of discipline after that, I put on a couple of kilos and am now back to 120kg Future plans/goals:
  7. Next programme = Powerbuilding I
  8. Even though my bodyfat % is quite high (25-30%), I’ll probably just continue to maintain my bodyweight. I’ll be working 90-100 hours per week plus trying to fit in training, so I don’t think being in a caloric deficit would suit me.