29yo M / 99kg (219 lbs) / 180cm (5’11’') / ~20% BF
Training history:
SSLP
Texas Method (as described in Practical Programming)
Texas Method 4-day split (as described in Jordan’s article)
Texas Method 4-day split (combination of BBM & PP)
5/3/1 Beach Body Challenge (6-week deload)
Long-term progress tracked here (sort of, forgot about it for the while, now using it to track e1RM)
Currently:
The Bridge, starting 3rd week
5/13/2018
Squat w/ belt
144kg x 5 @ 6
150 x 5 @ 7
154 x 5 @ 8, 8, 8.5
Pretty ordinary squat session. Noticed my quads weren’t that engaged in the last set, probably too liberal with my knees setting. Other than that, classic “unstiffing my glutes” squats.
Close grip bench press
76.5kg x 4 @ 7.5
77.5 x 4 @ 8
79 x 4 @ 8.5
80 x 4 @ 9
Still fighting with RPE here. My presses suck overall, so I kind of expect that (I don’t know what a “heavy” press is for somebody my BW).
Rack pull, mid shin
150kg x 7 @ 7
154 x 7 @ 8
160 x 7 @ 9, 9
Brutal. Moving top set from RPE 8 to 9 makes this finisher even more taxing. New straps are not helping (probably will move back to old ones).
5/15/2018
2ct Squat
130kg x 4 @ 7
135 x 4 @ 8
136.5 x 4 @ 9, 9
Numbers slightly lower than last week, the whole session was kind of “gasless”.
Press w/ belt
57.5kg x 5 @ 6
59 x 5 @ 7
60 x 5 @ 8, 8, 9, 9.5
Again lower numbers than last week. I did cut the rest time before the 3rd top set, which increased the intensity of the two last sets.
Barbell rows
74kg x 8 @ 6
76.5 x 8 @ 7
80 x 8 @ 8, 8, 8.5
Only improvement from last week, surprisingly consistent sets regarding to RPE and rep tempo itself.
5/19/2018
BW 98kg
Deadlift w/ belt
155kg x 5 @ 5.5
162.5 x 5 @ 7
166.5 x 5 @ 8, 8, 8
First time hooking with tapped thumbs. Due to the width, it was a bit difficult to position thumb right into the grip (I’m planning to try climbers tape next time for comparison). Other than that ordinary deadlift session.
1 count Bench press
74kg x 5 @ 6.5
75 x 5 @ 7
77.5 x 5 @ 8, 8, 8, 10
Top sets felt really strong. The 10 set was due to slacking my elbows during the pause and then pushing straight up instead of toward the shoulders. I could’ve probably reset and bang some more, but since it was the last rep, I just racked and noted “tight” in my journal.
303 Squat
62.5kg x 8 @ 6.5
66.5 x 8 @ 7.5
69 x 8 @ 9, 8.5
I’m slowly getting more used to tempo work. From the 5th rep, it’s always internal debate with oneself.
5/21/2018
Not weighted, some gastric problems (literally shitshow session)
Squat w/ belt
150kg x 5 @ 6.5
154 x 5 @ 7
158 x 5 @ 8
158 x 2 @ 9.5
154 x 5 @ 8, 8, 8.5
The second top set was after 5 minutes sitting on a pretty small gym toilet, which didn’t give me much strength. Pull down some weights and finished workout lighter than predicted.
Close grip bench press
77.5kg x 4 @ 8, 8
79 x 4 @ 8.5, 9, 9
Went for projected @7 weight, turned out to be @8. Other than that same e1RM as the previous week.
Rack pull
154kg x 7 @ 7.5
156.5 x 7 @ 8
162.5 x 7 @ 9, 9
Only lift that progress.
5/23/2018
BW 99kg
2 count Squat
132.5kg x 4 x@ 7
138 x 4 @ 8
140 x 4 @ 9, 9, 8.5
A pretty strong session, I’m waiting for new knee sleeves to arrive, so next time I can warm up faster on those squats.
Press
58kg x 5 @ 6
60 x 4 @ 9
57.5 x 5 @ 8, 8, 8, 8
Presses on a decline, don’t know why.
Barbell row
75kg x 8 @ 6
79 x 8 @ 7
82.5 x 8 @ 8, 8, 8.5, 8
These left me a bit gassed, still felt pretty strong.
5/25/2018
Not weighted
Deadlift
156.5kg x 5 @ 6
164 x 5 @ 7
168 x 5 @ 8, 8, 8
Deadlifts are moving pretty easily when they are placed at the start of the session. Can’t recommend Ocún Climbers Tape though. Rolls up pretty easily in hook grip and leaves glue all over thumbs.
Bench press
70kg x 5 @ 6
72.5 x 5 @ 7
74 x 5 @ 8, 8, 7.5, 8.5, 8
Not sure I’m a fan of this “bench after deadlift” approach. Got some not so good video, so I’ll try to post for form check.
303 Squat
62.5kg x 8 @ 6
67.5 x 8 @ 7
70 x 8 @ 8, 8
And after you thoroughly destroy yourself, you can meditate on your weakness during this finisher, while the old dude is giving you a stink eye for occupying squat rack with slow and light squats.
5/28/2018
BW 100kg
Squat w/ belt
154kg x 4 @ 6
160 x 4 @ 7
162.5 x 4 @ 8, 8.5, 9
Your standard squat session with stiff glutes, nice to see some e1RM progress on this.
3 count bench press
64kg x 4 @ 7
68 x 4 @ 8
72.5 x 4 @ 9, 9
Pretty weak stuff, but still felt better than the last regular bench session.
2 count paused deadlift
112.5kg x 4 @ 7.5
120 x 4 @ 8
126.5 x 4 @ 8.5
130 x 4 @ 9, 9
Had some problems with scoring these, otherwise felt pretty strong.
5/31/2018
BW 100kg, stiff right mid-back
Pin squad
130kg x 4 @ 7
136.5 x 4 @ 8
144 x 4 @ 9, 8.5
New sleeves = knees warm = sputnikus happy. The arrival into bottom position was a bit uneven, might be because of back.
Press
58kg x 4 @ 6
60 x 4 @ 7.5
62.5 x 4 @ 8, 8, 8, 8.5, 8
Rebound to some sane numbers after the last week shenanigans.
Barbell row
77.5kg x 8 @ 6
80 x 8 @ 7
84 x 8 @ 8, 8, 8.5, 9
Slight progress, final set was kind of edgy, need to activate lats a bit more for more rep consistency.
6/2/2018
BW 98kg, runny nose due to allergy
Deadlift
162.5kg x 4 @ 6
170 x 4 @ 7
178 x 4 @ 8, 8, 8.5
Nose bothered me only until top sets. After that, I outdeadlifted my allergy. Other than that crazy strong session (I expected somewhere around 172.5kg on top set).
Bench press
75kg x 4 @ 6
79 x 4 @ 7
82.5 x 4 @ 8.5, 8, 8, 8.5, 8
Much better numbers than last week and felt much stronger also.
Squat without belt
130 x 6 @ 8, 8
136.5 x 6 @ 9, 9
Overestimated @7 set, felt a little bit gassed after those deadlifts.
6/5/2018
BW 99kg
Squat w/ belt
175kg x 1 @ 8
164 x 4 @ 8, 8, 8
Got experience with @8 singles during my last run of TM, so I know they will work nicely for me.
3 count paused bench press
68kg x 3 @ 7
70 x 3 @ 8
74 x 3 @ 8.5
75 x 3 @ 9, 9
Those felt pretty strong, I could’ve probably aim for a little bit heavier (say 76.5kg) top sets.
2 count paused deadlift
125kg x 4 @ 7
130 x 4 @ 8
138 x 4 @ 9, 9
Much more sure after last week, put 9kg to e1RM on these (felt fresh too).
6/7/2018
BW 100kg
Pin squat
137.5kg x 3 @ 7
144 x 3 @ 8
150 x 3 @ 9, 9, 9
Slightly lower numbers than last week, glutes were damn stiff that day.
Press
68kg x 1 @ 8
64 x 4 @ 8, 8.5, 8, 8
Much better session than the last one. I was targeting for a 70kg single, but 68 felt kind of eight.
Barbell rows
85kg x 6 @ 6.5
87.5 x 6 @ 7
90 x 6 @ 8, 8, 8, 8
New leather lifting straps and after a long time much higher weight on the bar (because of 6 reps instead of 8). Killer top sets.
6/9/2018
BW 96kg
Deadlift
195kg x 1 @ 8
180 x 4 @ 8, 8.5, 8.5
Rather nice progress on deadlift. Back off sets felt quite heavy though.
Bench Press 90kg x 1 @ 8
84 x 4 @ 8, 8, 8, 8
Yay, my bench press went up! Good to see loading lats before reps works (triceps are free to do the heavy lifting)
Squat without belt
125kg x 6 @ 7, 7
132.5 x 6 @ 8, 8, 8, 7.5
Again didn’t load that good because of the target RPE of 1st set (I remembered starting @7 from the last week). I was also about to kill somebody after, but my legs were too weak.
6/13/2018
BW 99kg
Squat
176.5kg x 1 @ 8.5
162.5 x 3 @ 8, 8, 8, 8
Lower numbers than last week might be due to nutritional intervention (gotta fix my waist number).
Pin Bench Press
72.5kg x 3 @ 7
76.5 x 3 @ 8
80 x 3 @ 9, 8.5
82.5 x 3 @ 9
First time doing these, really like these, although rack in my gym doesn’t have optimal racking height (it’s nonadjustable).
Two-count Paused Deadlift
132.5kg x 3 @ 7
139 x 3 @ 8
146.5 x 3 @ 9, 9
These progressed nicely since last week. Had a little issue with pausing with one side slightly lower, which was corrected by grip shift.
6/15/2018
BW 98kg
Pin Squat
139kg x 3 @ 7
145 x 3 @ 8
152.5 x 3 @ 9
Back little irritated by these. Otherwise nice 3kg weekly progress.
Press
70kg x 1 @ 8
66.5 x 3 @ 9, 9, 9, 9
4 top sets at nine are purgatory for the man who grinds last three reps on a press.
Barbell Rows
86.5kg x 6 @ 6
90 x 6 @ 7
94 x 6 @ 8, 8.5, 8, 8.5
These oscillated between 8 for sure and eeeh, not that sure. Probably depending on the song playing.
6/17/2018
BW 97kg, sleepless in Brno
Deadlift
196.5kg x 1 @ 8.5
180 x 3 @ 8, 8, 8, 8
Felt a bit weaker than previous week, technically pretty clean pulls though.
Bench Press
89kg x 1 @ 8
85 x 3 @ 9, 9.5, 9, 9
Also lower numbers by week. @9.5 set was due to pinching pain in the lat on last rep, which made me loosen up on way up.
Squat without belt
122.5kg x 6 @ 6
128 x 6 @ 7.5
134 x 6 @ 8, 8, 8, 8
Only progressing lift. Also full of cursing.
6/19/2018
BW 98kg
Squat
178kg x 1 @ 8
167.5 x 3 @ 8, 8
One of the best squat sessions in a while. My target was 176.5 for a single, but after warm-ups, I was considering 180. I went with a bit more conservative numbers. 5kg increase on work sets is sweet though.
3-count Bench Press
72.5kg x 3 @ 7.5
74 x 3 @ 8
77.5 x 3 @ 9
Although I did Pin Bench Presses only once, I think I like them much more than paused benches. A program is a program though.
2-count paused Deadlift
134kg x 3 @ 7
140 x 3 @ 8
147.5 x 3 @ 9
Weights went up, clean technique, felt pretty good afterward (that low volume).
6/22/2018
BW 97kg
Pin Squat
140kg x 4 @ 7
146.5 x 4 @ 8
154 x 4 @ 9
A pretty chill session, ass hurting from the SI joint massage (trigger ball) and stretching yesterday.
Press
71.5kg x 1 @ 8
67.5 x 3 @ 9
Psyched myself up by the prospect of doing only two top sets and pushed the e1RM up by 3 kilos.
Barbell Row
87.5kg x 6 @ 7, 7
90 x 6 @ 8, 8
Rebound badly after those presses, overestimated @6 set, ended up sweating out @8s with crushed soul.
6/24/2018
BW 96kg
Deadlift
196.5kg x 1 @ 9
182.5 x 3 @ 9
Kind of killer, that single felt super weak. Was told I should set my deadlifts down softer.
Bench Press
90kg x 1 @ 8
86.5 x 3 @ 9
At least I squeezed some PR from my bench press.
Squat without belt
124kg x 6 @ 6
130 x 6 @ 7
136.5 x 6 @ 8, 8
Classic torture squats to wrap up the deadlift sess.
6/26/2018
BW 97kg
Finished the Bridge and switched to Bridge V2.0. As it is a paid program, I’ll leave the names of supplemental lifts and RPE notation. If you are interested in details, buy the program.
Comp Squat
179kg x 1
159 x 5 x 3 sets
Squat seems to be progressing by small increments. I like the return of fahves. Single was very weird; I didn’t count the first one since it didn’t hit the depth due to rushed setup, the second one felt even lighter and was legit.
Comp Bench Press
89kg x 1
79 x 5 x 3 sets
1-kilo dip on the single, but last bench session was two days ago, so it’s nothing to be concerned. Moar fahves.
Supplemental Deadlift 1
150kg x 5
157.5 x 5
161.5 x 5
Hated every rep, as this is my probably least favorite deadlift variation.
Arm blasting bonus. ✓