Well, given that I’m no longer “learning RPE” (in theory), it’s time to retire the old log and start this new one. I’ve just finished the Bridge 1.0, and that program worked quite well for me. I made some good progress on all my lifts, and set some PRs on singles (though in fairness, heavy singles had never previously been part of my program). Body weight stayed the same throughout, so I have a fair idea of my current maintenance calorie intake. Now I have a shiny new BBM Hypertrophy template to try out and see if I can actually put on a little more mass. I turned 40 this year, so neither young nor old. I read the Barbell Prescription, and I didn’t feel that it spoke to me just yet. I don’t have any injuries at present.
A couple of current stats, for future reference:
Squat PR: 165 kg @9.5
Deadlift PR: 182.5 kg @9.5
Bench press PR: 100 kg @9
Overhead press PR: 67.5 kg @9.5Note: all weights in this log will be recorded in kilograms, as we no longer live in the 19th century.
Immediate goals (7 weeks):
Continue to avoid injury - concentrate on form and avoid ego-lifting.
Weight gain - up the calorie intake to 2800-2900 cal/day and see if I can put on more of the right type of weight.
Wednesday 30/5/18
I gotta get better at recording these during/after a session or they won’t get done.
Overhead press
6 x 47.5, 6 x 51, (6 x 54) x 2
Romanian deadlift
8 x 75, 8 x 85, (8 x 95) x 3 (grip gave out on the last set, use hook grip next time)
Bench press TnG (myoreps)
60: 14, 4, 4, 2
Bicep curl
(12 x 20) x 3
Triceps extension
(12 x 35) x 2, 12 x 30
Note: triceps were pretty worked after the BP myoreps. It’s probably fine to tweak the supplemental arm work a fair amount each session.
Installed MyFitnessPal a few days ago on the phone and I’ve been trying to record everything I eat. Turns out that it’s fairly easy to reach 2800 cal/day, but surprisingly hard to make 180-200 g of protein. I need to supplement with WPI a little more if I’m going to hit that target. Logging food is dull, but it’s a good exercise.
Friday: skipped session due to Life. No chance to catch up on the weekend. Whatta ya gonna do?
Deadlift
6 x 124, 6 x 133, (6 x 142.5) x 3
Grip on top sets: hook, alt, alt (opposite). I need to man up and get more used to hook grip. Regardless, RPE felt spot-on.
Bench press close grip
6 x 65, 6 x 70, (6 x 75.5) x 3
Felt like I was undershooting the RPE a little for the first two sets.
Pause squat (high bar)
Myoreps: 60 x 16, 5, 5, 5, 5
Should have loaded more than this, but it was new to me cos I hated front squat so much last time. Will load 70 kg next week.
Bench press
6 x 69.5, 6 x 74.5, (6 x 79.5) x 3
RPE on the top sets was creeping above the required 8, if I’m being honest. Any more than 3 sets and I would have dropped weight.
Deadlift
6 x 125, 6 x 135, (6 x 144) x 3
After a nails-hard session at indoor climbing yesterday plus the other general grip work I’ve been doing lately, I could barely hold even the 2nd set of these. As hook grip is agony for sets of 6, I went to alternating grip for all of the top sets.
Bench press 3ct pause
8 x 50, 8 x 55, (8 x 60) x 3
The program actually calls for incline bench here, however I haven’t stretched the budget enough to buy a new bench yet. Subbed in these old favourites from The Bridge 1.0.
Pause squat (high bar)
Myoreps: 65 x 16, 5, 5, 5, 5
Should have loaded 70 kg for these.
Bicep curl
(12 x 27.5) x 4
Triceps extension
(12 x 32.5) x 4
Still feel like such a meathead, doing this direct arm work.
Squat
6 x 117.5, 6 x 126.5, (6 x 135) x 2
Squats felt great today. The lower volume sure is welcome.
Bench press
6 x 70, 6 x 75, 6 x 80, 6 x 75
In contrast to squats, shoulders weren’t particularly liking this tonight. Dropped the weight to keep it @8.
I’m just working my way through the bridge and planning on running the hypertrophy program next so I’m keen to see how you get on.
I also recently started using MFP and totally agree how easy it is to hit your cals. Made me realise that maybe I was eating way more than I thought I was.
Overhead press
47.5 x 6, 51 x 6, (54.5 x 6) x 2
Definitely a twinge in my left lateral deltoid tonight. Not enough to cause worry, but it did cause my form to suffer a bit. Something to keep an eye on.
Romanian deadlift
80 x 8, 90 x 8, (100 x 8) x 2
Left the weight same as last week, but went beltless. Felt better.
Bench press TnG
Myoreps: 61 x 14, 5, 5, 4
Bicep curls
(12 x 27.5) x 4
Triceps extension
(12 x 32.5) x 4
Every day is arm day, bruh.
Overhead press
64.5 x 1, (54.5 x 6) x 2, 52.5 x 6
Still feeling a suggestion of a twinge in the left shoulder, which is manifesting in it feeling weaker than the right. Rated the heavy single as RPE 9, so I probably just need to downgrade my OHP at present (once/week is just not sufficient to progress it). Needed to reduce weight to make the last set @8. Soreness in wrists is also prompting me to invest in some wrist wraps soon.
Stiff leg deadlift
80 x 8, 90 x 8, (100 x 8) x 4
A new variation to me, so I undershot the prescribed RPE a little tonight.