Sara’s Log

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1

Started lifting in January 2017; had never even attempted a bench press. Fast forward eight months and I’m setting records (not bench records) and learning more acronymns than what seems necessary.

Training History:
I’ve been working with a PL coach who writes (what I think) are good programs, I’ve done two peaks for meets and some off season Work - all percentage based until I started the Bridge this month!! I’ve done two meets for fun:

AAU in May 2017
305/145/345 @ 164 BW

SPF in Nov 2017
330/165/365 @ 174 BW

Now I’m ready to get serious and see what I’m capable of. Really I’m just here because I want to pull 400. Any additional PRs are collateral damage…I mean gains. Here we goooooo!!!

2

Week One:

DISCLAIMERS:

  1. Documenting training sessions is not my strong suit.
  2. Adhering to programs is also hard. Not because I’m lazy (which I am) but just because I underestimate the value of programmed rest days.
  3. I’m a serious newbie and have no clue what I’m doing 80% of the time. But I’m very coachable. If you see something that looks off, please tell me!

MONDAY
Squat with belt: 245 @ 6, 265 @ 7, 275 @ 8
Close grip bench: 130 @ 7, 135 @ 8.5, 140 @ 9
Rack pulls: 275 @ 6, 295 @ 7.5, 305 @ 8

WEDNESDAY
Pause squats: 205 @ 7, 215 @ 7.5, 225 @ 8.5
Press with belt: 95 @ 9, 85 @ 8.5, 85 @ 8.5
BB row: 85 @ 6, 95 @ 6.5, 115 @ 8

THURSDAY
Core & rowing intervals because I don’t quite understand the GPP yet. Maybe when u read the bridge for the 3rd time I’ll get it…

SATURDAY
Beltless Deads because I forgot my belt: 245 @ 6, 275 @ 7, 285 @ 8
One count pause bench: 115 @ 6, 125 @ 7, 130 @ 8
3-0-3 tempo squat, 135 @ 6, 155 @ 7, 185 @ 8

Thoughts after week one:
By the end of the week I was having some sharp pains in my knee but didn’t affect my lifts. I’ve had a few knee surgeries over the years so it’s to be expected I suppose.

I really hope this RPE stuff gets better. And I hope my overhead press does too…yikes.

Finally, all this beltless work is humbling.

3

Week Two:

MONDAY
Squat with belt: 225@6, 245@7, 265@8.5 x3
Close grip bench: 115@6, 135@7.5, 145@9.5, 140@9
Rack pulls: got pulled away for a work emergency

WEDNESDAY
Pause squats: 205@7, 225@8, 235@9 x2
Press with belt: 65@7.5, 75@7, 85@8 x2, 85@8.5, 75@8
BB row: 85@6, 95@6.5, 115@ x3

THURSDAY
Core & 15 mins on row machine, 10 mins on bike

FRIDAY
Deads with belt: 275@6, 295@7, 305@8 x2, 305@7.5
One count pause bench: 115@6, 125@6.5, 135@8 x3
3-0-3 tempo squat, 145@6, 155@7, 180@8

Thoughts: RPE still feels all over the place. Watching Alan Thralls videos helped - I’ll try again next week!!

Also it’s worth noting that this is my second week with low-bar. So far it’s feeling not terrible.

4

Week Three:

MONDAY
Squat with belt: 225@6, 245@6.5, 265@7.5, 275@8x2
Close grip bench: 125@6.5, 135@7.5, 140@8.5 , 145@9.5
Rack pulls: 245@6.5, 275@7, 285@8, 295@10(only 5 reps), 275@9

TUESDAY
Pull Up, Push Ups and Planks for GPP

WEDNESDAY
Pause squats: 205@7, 215@8, 225@9x2
Press with belt: 75@6, 85@7, 95@9.5, 90@9.5
Barbell row: 95@6, 105@7, 115@8x2

THURSDAY
AMPRAP Core Work plus 20 mins on bike

SATURDAY
Deadlift with belt: 295@6, 315@7.5, 325@8x2, 315@8
1 Count Pause Bench: 120@6, 135@7.5, 135@8, 145@8.5, 135@8 x2
3-0-3 Tempo Squats: 150@6, 160@7.5, 165@8x2, 155@8

Sometimes I feel like I’m getting better at RPE and other times assigning a number feels like a shot in the dark. And GPP feels like I’m about to get fat.

5

Week Four:

TUESDAY
Squat with belt: 225@6, 245@7, 275@8.5, 275@8 x2, 265@8
Close grip bench: 115@7, 125@8, 135@9x3
Rack pulls: ran out of time

THURSDAY
Pause Squats: 205@7, 225@8.5 x3, 235@9
Press: 75@6, 85@7.5, 90@8x2
BB Row: forgot to write them down

SATURDAY
Deadlift: 305@6.5, 315@7.5, 325@8.5, 315@8.5, 305@8
1 count bench: 115@6, 125@7, 135x8x3, 135@8.5
303 tempo squats: 155@6, 165@7, 185@8x3

Running out of time often lately. Need to get to the gym about 30 minutes earlier.
At the beginning of the week I felt unstoppable but by the end of the week I was moving slowly and feeling lethargic. My nutrition has been inconsistent though and that typically has a huge impact on how I feel before/going into a workout.

And on RPE, I feel lost. What FEELS a like a 9 only LOOKS like a 7 when I play it back on video. I was pleased to go up in weight on tempo squats but they start to feel like cardio - the challenge is not running out of breath

6

Week 5

TUESDAY
Squat with belt: 225@6, 245@7.5, 265@8x3
3ct bench: 115@7, 125@8, 130@9x2
1ct/1in pause dead: 245@7, 275@8.5, 275@9, 265@9

WEDNESDAY
GPP: thrusters, burpees & kbs 26min

THURSDAY
Pin squats: 205@7, 225@8.5, 235@9
OH press: 75@6, 85@8, 95@9, 95@9.5, 90@9x3
BB Row: 95@6, 115@7.5, 125@8x4

FRIDAY
GPP: assisted pull ups, abs, 25 min cardio

SATURDAY
Deads w/ belt: 295@6, 315@7, 325@8.5
1ct bench: 125@5.5, 135@7, 145@8x5
Beltless squats: 205@7, 225@9x2 <overshot RPE. Oops.

Really struggled to keep my shoulders back/lats engaged on the pause deads. Also used straps so I didn’t tear up my hands. Next time go lighter and perfect before going up.

All lifts improving except press. Will I ever have a big press?

All things considered, I’m not mad about this week considering I spent all last week in a car - zero gym time. Wasn’t happy about it but it is what it is.

7

Week 6

MONDAY
GPP Cardio

TUESDAY
Squat w belt: (1)315@8, (4)275@8x3
3ct bench: 125@7, 135@8, 140@9x3

WEDNESDAY
GPP Cardio

THURSDAY
Pin squats: 205@6, 225@8, 240@9x3
POwer Cleans
BB Row: 115@7x4

FRIDAY
Deadlift: (1)355@8, (4)315@8.5x3
2ct pause deads: 235@7.5, 225@8x3

Messed up my schedule, yet again.

8

Week 7

MONDAY
GPP

TUESDAY
Squat: (1)315@8, (3)295@8x3, (3)300@8
1ct bench: (1)150@8, (3)145@8.5x4

WEDNESDAY
GPP
OH press:65@6.5, 85@7 95@8.5x2, 95@9x2
BB Row: 115@8x4

THURSDAY
GPP core
Pin Squats: 225@7, 235@8, 245@9x3

SATURDAY
Deadlifts: (1)335@7, (1)355@8.5, (3)315@8x4
2ct pause dead: 245@8.5
1ct bench: 155x4
Front squat: 115@6, 136@7, 155@8x4

Wow. I really butchered my schedule this week. Missed pin press completely. Then threw in front squats on Saturday instead of beltless back squats but I have no good explanation.

I’m loosing motivation and focus. One week left. I hope I run this program again with better adherence to the days and sets…

9

Hi Sarabeth! Did you finish out the last week?

10

Leah, I did but must have forgot to post! Bummer!!! When I sent some videos to my coach, he said “Wow, where did all this strength come from?!” He was pleased to see the gains between our meet preps. Following the Bridge, I did 8 weeks of meet prep with my coach and got a total of 919lbs at an RPS meet in Fayetteville, AR. I had totaled 860 at a meet in November 2017 so thats 55lbs+ in five months!

Current bests:
358 Squat
175 Bench
385 Dead
BW @ 176

I really enjoyed the Bridge program and will def run it again. I’d like to see more women taking advantage of this, too!!! I share it often so cross your fingers :wink: