Saturday 5/4/19
Bridge W6/D6 GPP
Chin Ups: 7 mins / 30 reps total
Planks: 7 mins / 30/30/30/30/25/25/32 (seconds) - 202 seconds total
C2 Rower: 25 mins LISS 5.1K
Monday 5/6/19
Bridge W7/D1
Squat w/ Belt: 295 x 1 @ 7.5, 325 x 1 @ 8.5; 285 x 3 @ 8 x 4
Comp Bench: 195 x 3 @ 7; 205 x 3 @ 8; 215 x 3 @ 9 x 3
2 Ct. Paused Dead Lift: 225 x 4 @ 7; 235 x 4 @ 8; 245 x 3 @ 9 x 2.
The squat single is a PR. (Still never really tried a 1RM)
Program calls for a pin bench. I gave up the squat rack for somebody waiting for it, so I substituted regular bench.
Wednesday 5/8/19
Bridge W7/D3
Pin Squat: 205 x 3 @ 7; 225 x 3 @ 8; 255 x 3 @ 9 x 3 These are tough for me for some reason.
Press w/ Belt: 165 x 1 @ 8; 175 x 0 @ 10 (Fail - thought I had a chance to PR - just wanted to try); 145 x 3 @ 9 x 4;
Barbell Rows: 155 x 6 @ 6; 165 x 6 @ 7; 180 x 6 @ 8
Thursday 5/9/19
Bridge W7/D4 - GPP
Chin Ups: 7 mins / 32 reps total
Planks: 7 mins / 35/35/35/30/25/25/40 (seconds) — 225 sec total
C2 Rower: 5 mins warmup // 20sec sprint / 140sec rest x 6 (average interval rate 1:27.7/500)
Friday 5/10/19
Bridge W7/D5
Dead Lift w/ Belt: 335 x 1 @ 7; 375 x 1 @ 8; 345 x 3 @ 8 x 4;
Comp Bench (instead of 1 ct - because I felt like it): 195 x 1 @ 7; 225 x 1 @ 7.5; 240 x 1 @ 8; 215 x 3 @ 9 x 4; (240 was a new PR - went up surprisingly easy, expected possibly a 9 RPE - it was definitely 8)
Squat No Belt: 185 x 6 @ 6, 225 x 6 @ 8 - ran out of time.
Monday 5/13/19
Bridge W8/D1
Squat w/ Belt: 315 x 1 @ 8; 275 x 3 @ 8 x 2
3 Ct. Paused Bench: 175 x 3 @ 7; 185 x 3 @ 8; 200 x 3 @ 9
2 Ct. Paused Dead Lift: 225 x 3 @ 7; 235 x 3 @ 8; 255 x 3 @ 9
Last week of Bridge 1.0, low stress.
Wednesday 5/15/19
Bridge W8/D3
Pin Squat: 205 x 4 @ 7; 225 x 4 @ 8; 245 x 4 @ 9
Press w/ Belt: 155 x 1 @ 7; 175 x 1 @ 9; 150 x 3 @ 8
Barbell Rows: 155 x 6 @ 6; 175 x 6 @ 7; 185 x 6 @ 8 x 2
PR on the Press single.
Thursday 5/16/19
Bridge W8/D4 - GPP
Chin Ups: 7 mins / 32 reps total (9 reps first set, petered out kind of quickly after that)
Planks: 7 mins / 35/35/40/35/30/30/38 (seconds) — 243 sec total
C2 Rower: 5 mins warmup // 20sec sprint / 140sec rest x 6 (average interval rate 1:31.1/500)
Friday 5/17/19
Bridge W8/D5
Today I hit one of my major milestones - a goal I set when I started training 2 years ago. It was a modest goal, but I’d always been weak and didn’t start to train until I was 54. I’m now 56. With today’s 405 dead lift, I accomplished my original goal of 135/225/315/405 for OHP/BP/SQ/DL. Current PRs at 8-8.5 RPE are:
OHP: 175
Bench: 250
Squat: 325
Dead Lift: 405
I know it’s not much compared to some of you advanced lifters, but it’s not something I ever thought I’d do. So grateful to have caught the fitness bug, but even more to get under a bar.
Today’s training:
Dead Lift: 365 x 1 @ 7; 405 x 1 @ 8.5; 365 x 3 @ 8.5
1 Ct Paused Bench: 225 x 1 @ 7; 250 x 1 @ 8; 225 x 3 @ 8
Squat - no belt: 185 x 6 @ 6; 195 x 6 @ 7; 205 x 6 @ 8 x 2
As mentioned above the 250 bench and 405 dead lift are PRs.
No GPP on Saturday…too much going on.
Onto the new hypertrophy template on Monday.
1 Like
Excellent job on the PR and milestones! You are stronger than probably every 56 year old you know! You know?
Monday 5/20/19
New Hypertrophy Template W1/D1
High Bar Squat: 185 x 8 @ 7; 190 x 8 @ 8; 195 x 8 @ 9 (Might be overestimating RPE for these - never done high bar and I am being conservative with new movements)
Overhead Press: 115 x 8 @ 7; 120 x 8 @ 8; 125 x 8 @ 9
Romanian Dead Lift: 135 x 12 @ 6; 155 x 12 @ 7; 155 x 12 @ 8 (Very conservative here. Lower back has been a little bit sore for some time. Again a new movement - I’ll move this up with a few more sessions).
Leg Extension (Single Leg): 70 x 12 @ 8.5; 65 x 12 @ 7.5
Hypertrophy is a bit of a new world for me, even with the introduction of more reps with the Bridge and GPP Endurance (my last two blocks).
Wednesday 5/22/19
New Hypertrophy Template W1/D3
Bench: 175 x 8 @ 7; 185 x 8 @ 8; 195 x 7 @ 9 (missed the last rep - actually no spotter, wasn’t sure I’d hit the last one so I racked it)
Squat w/ Belt: 205 x 10 @ 8; 205 x 10 @ 8; 215 x 10 @ 9
Dumbell Bench: 40 x 12; 50 x 12;
Chest Fly: 15 x 16 x 2
Thursday 5/23/19
New Hypertrophy W1/D4
GPP Stuff. Could not get the template open on my phone, so I went with the standard GPP stuff I was using for the Bridge.
Chin Ups: 7 mins / 30 reps total - 5 sets of 6
Planks: 7 mins / 40/40/35/30/30/30/35 (seconds) — 240 sec total
C2 Rower: 25 minutes RPE 6 - 5170m
Catch Up Post
Friday 5/24/2019
New Hypertrophy W1/D5
Sumo Dead Lift: 245x8 @ 7; 265x8 @ 8; 275x8 @ 9
Close Grip Bench: 135x10 @ 7; 155x10 @ 8; 165x10 @ 9
Incline DB Press: 50x10; 40x12 x 2 (Supposed to be AMRAP with backoff…I started a little bit light because it’s a new movement)
Lateral Raise DB: 15x16 x 2
Wednesday 5/29/2019
New Hypertrophy Hybrid Day
With holiday schedule and limited gym time (son’s graduation and life stuff, I only had Wed/Thu that week, so I did a “bro split” of some exercises for week, focusing on legs/pulls on Wed and presses/upper body Thur). Picking up at Week 2 the next week.
Squat w/ Belt: 185x8 @ 6; 195x8 @ 7; 202.5 @ 8 (you read that right: I put a 5# on one side and 2.5# on the other and didn’t realize it until I was done)
Romanian Dead Lift: 135x12 @ 7; 155x12 @ 8; 165x12 @ 9 (grip seems be an issue here for the volume, and back certainly gets ‘tight’)
Leg Extension (Single Leg): 70 x 12 @ 8.5; 65 x 12 @ 7.5
Thursday 5/30/2019 (Graduation Night for my Son!)
New Hypertrophy Hybrid Day
Bench: 180x8 @ 7; 190x8 @ 8; 200x8 @ 9
DB Bench: 50x12 x 2
Chest Fly: 15x16 x 2
Lateral Raise: 15x16 x 2
Monday 6/3/19
New Hypertrophy Template W2/D1
High Bar Squat: 185 x 8 @ 7; 195 x 8 @ 8; 205 x 8 @ 9 x 2
Overhead Press: 115 x 8 @ 7; 120 x 8 @ 8; 125 x 8 @ 9 x 2
Romanian Dead Lift: 135 x 12 @ 6; 155 x 12 @ 7; 165 x 12 @ 9 x 2
Leg Extension (Single Leg): 70 x 12 @ 8.5; 65 x 12 @ 7.5
Wednesday 6/5/19
New Hypertrophy Template W2/D3
Bench: 175 x 8 @ 7; 190 x 8 @ 8; 200 x 7 @ 9; 185 x 8 @ 7.5
Squat w/ Belt: 195 x 10 @ 8; 200 x 10 @ 8; 205 x 10 @ 9 x 2
Dumbell Bench: 50 x 14; 40 x 12 x 2
Chest Fly: 15 x 17 x 2
Quick catch up.
I have several training sessions still to log up until 6/21.
The day after that was a serious car accident where I was severely injured. The hit and run dude in the box truck won the freeway collision and I’ve been out ever since.
Sometime in the next couple of months I’ll be cleared to resume training. Probably a week or two of just basic lifts for form and then I’ll probably go back and do the Bridge.
Can’t wait to get back back.
If anybody has good ideas of the best way to resume I’m open to suggestions.
Back in the gym yesterday, but first - a catch up of training between 6/5/19 and 6/21/19:
Friday 6/7/2019
New Hypertrophy W2/D5
Sumo Dead Lift: 245x8 @ 7; 265x8 @ 8; 275x8 @ 9
Close Grip Bench: 135x10 @ 7; 165x10 @ 8; 175x10 @ 9
Incline DB Press: 50x13; 40x12 x 2
Lateral Raise DB: 15x16 x 2
Monday 611/19
New Hypertrophy Template (On the road with limited equipment)
High Bar Squat: 185 x 8 @ 7; 195 x 8 @ 8; 205 x 8 @ 8.5 x 2; 225 x 8 @9
Bench Press: 135 x 8 @ 7; 185 x 8 @ 8; 195 x 8 @ 9 1
Chin-ups: 25 in 7 minutes
Monday 6/17/19
New Hypertrophy Template W3/D1
High Bar Squat: 185 x 8 @ 7; 195 x 8 @ 8; 215 x 8 @ 9 x 2
Overhead Press: 115 x 8 @ 7; 120 x 8 @ 8; 125 x 8 @ 9 x 2
Romanian Dead Lift: 135 x 12 @ 6; 155 x 12 @ 7; 165 x 12 @ 9 x 2
Leg Extension (Single Leg): 70 x 12 @ 8.5; 65 x 12 @ 7.5
C2 Rower: 20 mins / 3.95 km
Wednesday 6/19/19
New Hypertrophy Template W3/D3
Bench: 175 x 8 @ 7; 190 x 8 @ 8; 195 x 8 @ 9; 195 x 7 @ 9
Squat w/ Belt: 195 x 10 @ 8; 200 x 10 @ 8; 205 x 10 x 2 @ 9
Dumbell Bench: 50 x 14 ; 40 x 12;
Chest Fly: 15 x 18 x 2
Friday 6/21/2019
New Hypertrophy W2/D5
Sumo Dead Lift: 265x8x2 @ 8; 285x8 @ 9
Close Grip Bench: 135x10 @ 7; 155x10@ 8; 175x12 @ 9
Incline DB Press: 50x10; 40x12 x 2
Lateral Raise DB: 15x16 x 2
Saturday 6/22/2019
Fight with Box Truck. Me: stopped on freeway. Box truck: 55+ (no brakes). Winner: Box truck wins the round. I win the recovery.
Monday 9/9/19
Abbreviated Basic Stuff - Movements, light, etc. (No RPEs)
Squat w/ Belt: 135x5; 175x5
Close Grip Bench: 135x5; 155x5
Rack Pull: 185x5
Due to the layoff, I’ve decided to begin anew with the Beginner Template.
Since it was Friday, I just did Wk1/Day3, and do Wk 1 all week starting 9/16 and go from there…
Friday 9/13/19
Beginner Template W1/D3
Dead Lift: 225x4@6; 235x4@7; 275x4@9 (went too hard - need to back this off next time)
Bench Press: 135x8@6; 145x8@8; 145x8@9.5 (again, probably aggressive for volume)
Squat w/ Belt: 135x10@7 x 2; 135x10@8
Fatigue was a factor here. Found myself tiring toward the end of sets. But it was good to be back to some semblance of a full training session. Today (Monday), I hope to have a bit more in the tank.
Monday 9/16/19
Beginner Template W1/D1
Squat w/ Belt: 185x4@6; 195x4@7; 205x4@8
Bench Press: 125x10@6; 130x10@8; 135x10@9
Deadlfit (with trap bar - because that was all that was available): 185x8@6; 195x8@7; 205x8@8
Fatigue a factor again. Obviously the layoff is affecting me. I’m also cutting, so there’s a bit more stress. Trying to account for all of it. If it stays like this for the next 2 weeks, I’ll add a few calories.
Wednesday 9/18/19
Beginner Template W1/D2
Squat w/ belt: 145x7@6; 155x7@7; 165x7@8
Overhead Press: 95x4@6; 115x4@7; 120x4@8
Barbell Rows: 95x10@6; 105x10@7; 115x10@8
Nice to get back in the swing again. In set fatigue is the first battle - the RPE is mostly due to that. Coming along. One week removed from lumbar epidural and doing well. No rush to add too much weight at this point.