# Sara’s Log **URL:** \ **Category:** Training Logs\ **Created:** [December 9, 2017, 3:21am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549 "2017-12-09T03:21:43Z")\ **Posts on this page:** 10\ **Page:** 1
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [December 9, 2017, 3:21am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/1 "2017-12-09T03:21:43Z")
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!!! ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [December 9, 2017, 3:36am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/2 "2017-12-09T03:36:02Z")
**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. ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [December 9, 2017, 4:19am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/3 "2017-12-09T04:19:01Z")
**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. ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [December 17, 2017, 4:04pm UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/4 "2017-12-17T16:04:09Z")
**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. ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [January 2, 2018, 3:01am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/5 "2018-01-02T03:01:09Z")
**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 ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [January 7, 2018, 2:43am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/6 "2018-01-07T02:43:32Z")
**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 \ **Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [January 14, 2018, 5:31am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/7 "2018-01-14T05:31:04Z") **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. ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [January 21, 2018, 4:13am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/8 "2018-01-21T04:13:31Z")
**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… ---
**Author:** ![LeahBBM](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/leahbbm/32/17_2.png) [@LeahBBM](https://forum.barbellmedicine.com/u/LeahBBM)\ **Post date:** [February 2, 2018, 5:26am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/9 "2018-02-02T05:26:46Z")
Hi Sarabeth! Did you finish out the last week? ---
**Author:** ![SarabethBrady](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/sarabethbrady/32/1071_2.png) [@SarabethBrady](https://forum.barbellmedicine.com/u/SarabethBrady)\ **Post date:** [April 19, 2018, 2:08am UTC](https://forum.barbellmedicine.com/t/sara-s-log/549/10 "2018-04-19T02:08:36Z")
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 😉