Sev's Log - The Bridge to Five Plates

About me:
After several years of wasting time and effort on programs such as 5-3-1 and progressing very slowly, I came across the BBM guys and was quickly convinced by nuance and science to change the error of my ways.

So with my transatlantic move to Denver, I re-set my training and ran an LP.

Starting LP:
Squat: 365 x 3
Deadlift: 405 x 5
Bench: 235 x 5
Press: 140 x 5

Finishing LP (~6 weeks)
Squat: 425 x 5
Deadlift: 465 x 5
Bench: 255 x 5
Press 160 x 5

Bodyweight went from 185lbs to 195lbs at 5’9’'.

On my journey towards a five plate squat, I will first need to cross the Bridge 2.0.


Day 1

03/05/2018

Notes:

  • Still need to get a better feeling for RPEs and adjust my weights accordingly.
  • Implemented some of the cues and tips suggested in my elbow thread, and could squat without much pain in my elbow (great success)
  • I had not done any close-grip benching (CGBP) in a very long time so I was a little conservative with the weights.
  • Today’s tonnage: 24649 lbs (11184.3 kg)

Day 2

03/07/2018

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Notes:

  • To my thorough delight, I had to up the weights on each lift by more than 20 pounds from what I had estimated to correspond to the right RPEs
  • Further improved my Squat grip
  • Today’s tonnage: 16110 lbs (7313.9 kg)

Day 3


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Notes

  • Today’s tonnage: 19950 lbs (9057.3 kg)

Day 4

Notes:

  • Last sets are getting harder
  • Today’s tonnage: 33793 lbs ( 15342 kg)

Day 5
2018-03-12

Notes:

  • 2ct Squat completely smoked my legs
  • I still find it hard to gauge the RPE on the overhead press, once in a somewhat fatigued state there seems to be a fairly sudden drop after the first 2-3 reps
  • Today’s tonnage: 24225 lbs ( 10998 kg)

when you reset your training did you also reset your weights? what were your lifts like before you did your lp?

I have the same struggle. The press is a fussy little bitch about how quickly it crosses my forehead, making it challenging even evaluate rpe (let alone pick loads for high volume, high rep schemes).

Fortunately rpe evaluation and selection and skills and both improve with practice.

My process has gone like this:
Pick what should be a reasonable load
failing or struggling through an rpe 10 set
think “let’s not do that again”, be sore
try to pick better next week

after some trial and error I’m usually pretty spot on!

If you know you fatigue quickly take that into account when picking loads for press cardio (5’s and up). if you keep trying to judge accurately you’ll get really good at it!

congrats on the great gains and good luck with adjusting to your big move!

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