6/29/2018
BW 96kg
Supplemental Squat 1
130kg x 5
136,5 x 5
140 x 5
146,5 x 5 x 2 sets
“What is your opinion on fahves?” - Mark Rippetoe
Comp Press
65kg x 1
57.5 x 5 x 3 sets
Very shitty press, warm up at 60 felt super heavy, I wanted 72.5, body wanted otherwise. I also switched planks on GPP day for ab wheel rollouts and was rewarded by sore abs, which might also be a factor.
Supplemental Bench 2
70kg x 10
74 x 10
78 x 10 x 2 sets
I think sets of 10 on even numbered supplementals show sort of powerbuilding/hypertrophy bias of this program. Go light and try to cut out on warm-ups.
7/1/2018
BW 97kg
Deadlift
190kg x 1
165 x 5 x 3 sets
Tried 195 - didn’t take off, so I settled for 190. Not very good deadlift session, I played with foot and body positioning a lot and tired myself doing it.
Supplemental Bench Press 1
70kg x 5
74 x 5
79 x 5 x 2 sets
New bench variation, really like it.
Supplemental Squat 2
90kg x 10
100 x 10
110 x 10
I like this finishing squat much more than tempos and no belts in the original Bridge. It doesn’t bother my back that much.
Arm blasting bonus. ✓
7/3/2018
BW 96kg
Comp Squat
180kg x 1
160 x 5 x 4 sets
Another kilo squat bump, second and third set felt weird and heavy, but I closed this strong.
Comp Bench Press
90kg x 1
80 x 5 x 4 sets
Back on track here. I can feel the intra-set fatigue eating me on presses. Triples are ideal press sets for me.
Supplemental Deadlift 1
152.5kg x 5
160 x 5
168 x 5 x 3
These felt pretty good actually, with the last set being a little bit too grindy.
Arm blasting bonus. ✓
7/5/2018
BW 95kg
Supplemental Squat 1
136,5 x 5 x 2 sets
144 x 5 x 3 sets
Felt something move in my back during the second top set, wasn’t even bothered.
Comp Press
69kg x 1
62.5 x 5 x 4 sets
Nice to see the press is back, backoffs felt very good (I think I was a bit motivated by BBM’s last training log and Jordan’s not combed pressing).
Supplemental Bench 2
72.5kg x 10
76.5 x 10
80 x 10 x 3 sets
It’s all too tiresome. I felt like my arms are about to fall off.
7/7/2018
BW 95kg
Deadlift
192,5kg x 1
169 x 5 x 4 sets
The Thursday’s back tweak was bothering me whole Friday but got much better into warm-up sets. Managed heavier single on lower RPE than last week. During fahves, the fatigue started to set in, but nothing too serious.
Supplemental Bench Press 1
75kg x 5
79 x 5
81.5 x 5 x 3 sets
2.5kg bump on top set is pretty good (due to getting used to the exercise I think). First top set felt a bit grindy; the next two were alright.
Supplemental Squat 2
100kg x 10
110 x 10
120 x 10 x 3 sets
Quad gainz. Held the last rep of each set to bump the RPE a little.
Arm blasting bonus. ✓
7/11/2018
Not weighted, still a bit of back pain
Comp Squat
179kg x 1
152,5 x 5 x 4 sets
A little bit lower single than last week, we can make an argument by cut (not that severe) or slight back pain (actually ok on the bottom of squat of all places).
Comp Bench Press
89kg x 1
79 x 5 x 4 sets
Much more consistent fahves than the last week, pretty happy about these.
Supplemental Deadlift 1
140kg x 4
149 x 4
152.5 x 4
149 x 4 x 2 sets
Barbell felt weird and heavy on the first reps, kind of smoothed out more into the sets though. Didn’t go gung-ho on these due to the back fatigue.
Arm blasting bonus. ✓
7/12/2018
BW 94kg, still a little discomfort in the right lower back
Supplemental Squat 1
130kg x 4 x 2 sets
138 x 4
134 x 4 x 2 sets
Keep lower back tight; sets felt the same as Supplemental Deadlifts from Tuesday - weird and heavy on start, but I got into their groove eventually.
Comp Press
69kg x 1 62.5 x 5 x 3 sets
62.5 x 4
The last set was a funny @10, where I’ve tried to cue myself into pushing in the more straight line. Set was very rushed and after the 3rd pause, I wasn’t able to start from the chest.
Supplemental Bench 2
75kg x 8 x 4 sets
Went a little bit lighter on these than the last week, to not overfatigue my back.
7/13/2018
BW 94kg
Deadlift
185kg x 1
162.5 x 5 x 2 sets
Back beaten up to death, lighter weight than last week, also cut two sets from workings.
Supplemental Bench Press 1
78kg x 4
81.5 x 4
86.5 x 4
84 x 4 x 2 sets
Yuge bump (due to cutting one rep from sets and not being too beaten from deadlifts).
Supplemental Squat 2
120kg x 8
130 x 8 x 3 sets
Comfy leg finisher cut the rest time to bump up the RPE a little bit on those working sets.
Arm blasting bonus. ✓
Only 1 training session in week 7/16/2018 - 7/22/2018 due to music festival (no gyms near the stages). Fucked around the gym due to back being on fire from those deadlifts (couple of squat sets @7, bench and deadlift variation).
7/23/2018
BW 93kg
Comp Squat
165kg x 1
146.5 x 4 x 2 sets
Back still not there, nice squats considering I didn’t give a shit about diet, spent most of the festival on foot or jumping and my right achiles was completely smoked also.
Comp Bench Press
85kg x 1
79 x 4 x 5 sets
Same as squats, little bit lower weights than last workout.
Supplemental Deadlift 1
120kg x 4
126.5 x 4
134 x 4
130 x 4 x 2 sets
New supplemental deadlift, felt kinda nice seeing the rest of the numbers on board.
Arm blasting bonus. ✓
7/12/2018
BW 92kg
Supplemental Bench 2
70kg x 8
74 x 8 x 4 sets
Rack occupied, so I started with this. Solid and consistent sets.
Supplemental Squat 1
130kg x 4
134 x 4
140 x 4
135 x 4 x 2 sets
Supplemental squad changed this week; I hoped to put on the bigger numbers, but I’m fairly satisfied considering the suffering.
Comp Press 66.5kg x 1
59 x 4 x 5 sets
Super heavy single for me, went ham on those ours thou.
7/27/2018
BW 92kg
Supplemental Bench 2
70kg x 8
74 x 8 x 4 sets
Rack occupied, so I started with this. Solid and consistent sets.
Supplemental Squat 1
130kg x 4
134 x 4
140 x 4
135 x 4 x 2 sets
Supplemental squad changed this week; I hoped to put on the bigger numbers, but I’m fairly satisfied considering the suffering.
Comp Press
66.5kg x 1
59 x 4 x 5 sets
Super heavy single for me, went ham on those fours thou.
7/29/2018
BW 92kg, back hurtin’ good
Deadlift
175kg x 1
160 x 4
150 x 4 x 4 sets
I’ve got fatigued by that single more than I wanted, so I deloaded my working sets to reflect prescribed RPE. Not a bad session considering the whole week.
Supplemental Bench Press 1
64kg x 4
72.5 x 4
74 x 4
72.5 x 4 x 2 sets
Switched to a non-overloading variant, felt relatively good except lower back stiffness during unracking.
Supplemental Squat 2
60kg x 8
64 x 8 x 4 sets
I hate this squat variant. Just hate it.
Arm blasting bonus. ✓
7/31/2018
BW 92kg
Supplemental Deadlift 1
130kg x 3
136.5 x 3
144 x 3 x 3 sets
(Occupy squat rack rally) I shaved one rep on sets and was able to bump the weight up from last week.
Comp Squat
160kg x 1
145 x 4 x 4 sets
Reflected RPE better this week, it cost me some kilos on single but felt much better in work sets
Comp Bench Press
85kg x 1
87.5 x 1
80 x 4 x 4 sets
Kilo progress - still progress.
No arm bonus since I was smoked and late to the office.
8/2/2018
BW 93kg
Supplemental Squat 1
135kg x 3
142.5 x 3
149 x 3 x 3 sets
Three heavy triples, relatively painless, solid weight bump.
Comp Press
64kg x 1
66.5 x 1
61.5 x 4 x 4 sets
Single much more corresponding to prescribed RPE, so I was able to add weight on working sets.
Supplemental Bench 2
70kg x 8
75 x 8 x 4 sets
A little bit of stagnation here, but I was doing these after the heavy work unlike last week, so I’m not even mad.
Arm blasting bonus. ✓
8/4/2018
BW 91kg, cut goal achieved
Deadlift
165kg x 1
170 x 1
158 x 4 x 4 sets
I approached single more conservatively than the last week and got repaid by bigger work sets.
Supplemental Bench Press 1
70kg x 3
74 x 3
77.5 x 3 x 3 sets
More rep shaving and weight adding.
Supplemental Squat 2
80kg x 8
90 x 8
100 x 8 x 4 sets
Got to improvise on these due to the rack occupation (what’s with all of these squaters, are we becoming mainstream?). Anyways the variant was same, just changed equipment (hence the crazy weight difference).
Arm blasting bonus. ✓
8/7/2018
BW 93kg, it was a tough Sunday
Comp Squat
160kg x 1
164 x 1
152.5 x 4 x 4 sets
First PAINLESS squat session in a long time. I nearly cried.
Comp Bench Press
85kg x 1
89 x 1
81.5 x 4 x 4 sets
It’s coming; I’m trying to incorporate some technical fixes to leverage my long arms, also putting some weight on them so we shall see.
Supplemental Deadlift 1
132.5kg x 3
139 x 3
146.5 x 3 x 3 sets
One borderline “not the back again” moment, but finished strong.
Arm blasting bonus. ✓
8/9/2018
BW 92kg
Supplemental Squat 1
136.5kg x 3
144 x 3
151.5 x 3 x 3 sets
Just add 5 pounds, man.
Comp Press
60kg x 4
64 x 1
67.5 x 1
60 x 4 x 4 sets
Weird fatigue on these, but work sets are more corresponding with prescribed RPE.
Supplemental Bench 2
65kg x 8
69 x 8
72.5 x 8 x 3 sets
Probably nocebo-ed myself with a grip change here.
8/11/2018
BW 91kg, a 10C temperature drop
Deadlift
165kg x 1
175 x 1
180 x 1
166.5 x 4 x 4 sets
Went for the 5-kilo bump on the single, got 10. Very confusing.
Supplemental Bench Press 1
71.5kg x 3
75 x 3
79 x 3 x 3 sets
The last set was a bit light, time to up my bench game.
Supplemental Squat 2
70kg x 8
75 x 8 x 3 sets
Smoking, but an 11-kilo bump from the last session (due to me being a bit mad).
Arm blasting bonus. ✓
8/13/2018
BW 90kg
Comp Squat
160kg x 1
166.5 x 1
154 x 4 x 2 sets
A little bump from the previous week is always nice.
Comp Bench Press
85kg x 1
90 x 1
82.5 x 4 x 2 sets
I’m putting more focus into controlling the weight, pays off with more consistent RPE on working sets.
Supplemental Deadlift 1
130kg x 5
136.5 x 5
144 x 5
Two more reps per sets than last week, but I was able to put more weight on the bar that I’ve predicted.
Arm blasting bonus. ✓