Thursday 3/22/19 (Late Entry)
Bridge W2/D4
GPP Stuff:
Chin ups: 30 in 7 minutes
Ab Wheel: 36 in 7 minutes
C2 Rower: 25 minutes steady state - about 5080 meters.
Friday 3/22/19 (Late Entry)
Bridge W2/D5
Deadlift w/ Belt: 275x5 @ 6, 295x5 @ 7, 315 x 5 @ 8 x 3
1 Count Paused Bench: 145x5 @ 6; 165x5 @ 7; 175x5 @ 8 x 3
3-0-3 Tempo Squat: 135x8 @ 6; 145x8 @ 7; 155x8 @ 8 x 2
Monday 3/25/19
Bridge W3/D1
Squat w/ Belt: 250 x 5 @ 6, 260 x 5 @ 7, 265 x 5 @ 8 x 3
Close Grip Bench Press: 155 x 4 @ 7, 175 x 4 @ 8, 195 x 4 @ 9 x 2 (The first two sets were probably too low - maybe should have done 165/185/200 or 205)
Rack Pull: 245 x 7 @ 6; 265 x 7 @ 7; 275 x 7 @ 8 x 2 (These aren’t real hard, but lower back feels it on the last two reps each set)
Tuesday 3/26/19
GPP - Just some LISS Cardio
Bored again at my daughter’s lacrosse practice. Jogged 3 miles in about 29 minutes.
Wednesday 3/27/19
Bridge W3/D3
2 Ct. Paused Squats: 195 x 4 @ 7, 210 x 4 @ 8, 230 x 4 @ 8 x 2
Press w/ Belt: 125 x 5 @ 6, 130 x 5 @ 7, 140 x 5 @ 8, 140 x 5 @ 9.5, 125 x 5 @ 8 x 2 (had to adjust down for fatigue)
Barbell Rows: 135 x 8 @ 6; 155 x 8 @ 7; 165 x 8 @ 8 x 3
Thursday 3/28/19
Bridge W3/D4
GPP Stuff:
Chin ups: 32 in 7 minutes
Ab Wheel: 48 in 7 minutes
C2 Rower: 25 minutes steady state - about 5100 meters.
Vacation! Gone for a week. Late Entry for Friday 3/29/19:
Bridge W3/D5
Dead Lift: 285x5@6; 305x5@7; 335x5@8 x2; 315x5@8
1-Ct Paused Bench: 145x5@6; 165x5@7; 185x5@8 x4
3-0-3 Tempo Squat: 135x8@7; 145x8@8; 160x5@8 x2
Monday 4/8/19
Bridge W3/D1 (Repeating Week 3 after week off - per Bridge eBook)
Squat w/ Belt: 225x5@6; 245x5@7; 250x5@8 x3
Close Grip Bench: 155x4@7; 175x4@8; 195x4@9 x2
Rack Pull: 235x7@7; 255x7@8; 265x7@9 x2
Wednesday 4/10/19 - Late Entry
Bridge W3/D3 (Repeating Week 3 after week off - per Bridge eBook)
2ct Paused Squat: 185x4@7; 205x4@8; 225x4@9 x2
Overhead Press w/ Belt: 125x5@6; 130x5@7; 135x5@8 x4
Barbell Rows: 135x8@6, 150x8@7; 160x8@8x3
Thursday 4/11/19
Bridge W3/(Repeating Week 3)
GPP Stuff:
Chin ups: 19 in 7 minutes (really tired today - didn’t have much)
Ab Wheel: 55 in 7 minutes
C2 Rower: 10 minutes steady state - about 2100 meters.
Stationary Bike: 15 minutes steady state @ RPE 6
Friday 4/12/19
Bridge W3/D5 (Repeating Week 3)
Dead Lift: 275x5@6; 305x5@7; 315x5@8; 325x5@8 x2
1-Ct Paused Bench: 145x5@6; 165x5@7; 190x5@8 x4
3-0-3 Tempo Squat: 135x8@7; 145x8@8; 155x5@8 x2
Monday 4/15/19
Bridge W4/D1
Squat w/ Belt: 225x5@6; 235x5@7; 255x5@8 x4
Close Grip Bench: 155x4@7; 175x4@8; 200x4@9 x3
Rack Pull: 225x7@7; 245x7@8; 265x7@9 x2
Slight lat strain after. Not sure when it happened. Probably last set or two of the rack pull. Will be watching that next session.
Wednesday 4/17/19
Bridge W4/D3
2ct Paused Squat: 195x4@7; 215x4@8; 225x4@9 x3
Overhead Press w/ Belt: 125x5@6; 130x5@7; 135x5@8 x4; 140x5@8.5
Barbell Rows: 135x8@6, 150x8@7; 170x8@8x4
No problems with the lat strain. Still feel it, but it did not affect my lifts - particularly the rows, where I thought it might.
Thursday 4/18/19
Bridge W4/D4
GPP Stuff:
Chin ups: 28 in 7 minutes
Ab Wheel: 58 in 7 minutes
C2 Rower: 25 minutes steady state - about 5050 meters.
Friday 4/19/19
Bridge W4/D5
Dead Lift: 275x5@6; 315x5@7; 325x5@8 x3
1-Ct Paused Bench: 145x5@6; 165x5@7; 195x5@8 x5
3-0-3 Tempo Squat: 135x8@7; 145x8@8; 155x5@9x2
Away for travel last week. Missed Day 2 through Day 4.
Monday 4/22/19
Bridge W5/D1
Squat w/ Belt: 225x4 @ 6; 245x4 @ 7; 265x4 @ 8 x 2; 275x4 @ 8 ( I think the 265 in hindsight was probably more like 7.5. Last set was a true 8. (Someday I’ll get this RPE stuff).
3 Ct. Paused Bench: 135 x 4 @ 6; 165 x 4 @ 8; 175 x 4 @ 9 x 2
2 Ct. Paused Dead Lift: 205 x 4 @ 8(?); 205 x 4 @ 8 (?); 225 x 4 @ 9 (I think) x 2. First time doing these. Hard to read. Tough to pause. We’ll see.
-----out of town----
got a guest pass to LA Fitness, but didn’t have the opportunity (actually chose not if I really was honest) to use it.
Friday 4/26/19
Bridge W5/D5 (Modified - because I missed Wed, I substituted OHP for bench movement)
Dead Lift w/ Belt: 285x4 @ 6; 315x4 @ 7; 335 x 4 @ 8 x 2; 340 x 4 @ 8.
Press w/ Belt: 125 x 4 @ 6; 130 x 4 @ 7; 140 x 4 @ 8 x 5
- Ran out of time here, so I just left the 140 on the bar.
Squat no Belt: 140 x 15 @ 6 just to get the movement in and jet out of there.
Monday 4/29/19
Bridge W6/D1
Squat w/ Belt: 305x1@8; 275x4 @ 8 x3
3 Ct. Paused Bench: 135 x 4 @ 6; 165 x 4 @ 8; 175 x 4 @ 9 x 2
2 Ct. Paused Dead Lift: 225 x 4 @ 7; 235 x 4 @ 8; 245 x 4 @ 9 x 2.
Wednesday 5/1/19
Bridge W6/D3
Pin Squat: 185x3 @ 6; 205x3 @ 8; 235x3 @ 9 x 2 (First time doing these. They were … interesting. Missed Wednesday in W5 or I would have done those last week).
Press w/ Belt: 160 x 1 @ 8; 140x4 @ 8 x 4
Barbell Row: 155x6 @ 6; 165 x 6 @ 7; 175 x 6 @ 8 x 4
Thursday 5/2/19 (Late Entry)
Bridge W6/D4 GPP
Chin Ups: 7 mins / 31 reps total
Planks: 7 mins / 30/30/25/25/25/20/30 (seconds)
C2 Rower: 5 mins warmup // 20sec sprint / 140sec rest x 6 (average interval rate 1:29/500)
Note: I did not do traditional GPP 2x this week and won’t have time on Saturday, but I did jog 2 miles on Tuesday for about 22 minutes of LISS.
Friday 5/3/19
Bridge W6/D5
Dead Lift: 365 x 1 @ 7.5; 385 x 1 @ 8.5; 335 x 4 @ 8 x 3 (375 probably would have been the sweet spot for the single @ 8)
1 Ct Paused Bench: 155x4 @ 6; 185x4 @ 7; 205x4 @ 8 x 4 (My phone crapped out and I didn’t remember that I was supposed to do a single - still got enough work in though).
Squat no belt: 185x6 @ 6; 195x6 @ 7; 205x6 @ 8 x 4 (The RPE was higher than I expected at this weight, but yesterday and today have been extremely high stress work days - very little sleep - just kinda ran out of gas).