Squib's Training Log

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21

Week 4, Day 1

Squat: 110x3@hip pain :frowning:

  • trying to stay positive and do what I can do without pain - in this case it’s front squats. I’ll mimic the rep schemes of normal template but do front squats instead i suppose until whatever this is clears up.
    Front squat: 110x1@8, 97.5x5x4@8-8.5
    Press: 72.5x1@10 (oops), 60x5x4@8-8.5
    Rack pull: 160x4x2@9, 155x4@8.5-9
    Dumbell curl: 12.5x12x2, 12.5x8 - 10x4
    Lying tricept extension: 20x12, 22.5x12x2
22

Week 4 GPP day

Volleyball
no chins or abs this week :frowning:

Week 4, Day 2

2ct pause squats: 110x4x3@8-8.5 (pain was creeping in, and I think some fear prevented me from going for an @9)
1ct pause bench: 90x1@8, 80x5x4@8
Pendlay row: 90x8x3@8-8.5

Week 4, Day 3

Deadlift 165x1@8, 145x5x4@8-8.5
Incline bench: 82.5x4x2@9, 77.5x4@9
Leg press: 120x8x3@8
Dumbell curl: 12.5x12x2, 12.5x10 - 10x4, 10x12
Lying tricep extension: 22.5x12x3

23

Week 5, Day 1

Squat w/ belt: 140x1@8 w/ some pain, 127.5x4@too much pain
Front squat: 100kgx4x4@8
Press: 72.5x1@8.5-9?, 65x4x2@8.5-9, 62.5x4x3@8-8.5
2ct pause deadlift: 115x4x3@8.5-9
Dumbbell curl: 12.5x12x4
Lying tricep extension 22.5x12x4

24

Week 5, Day 2

Pin Squat: 110x4x3@8.5-9 w/ some pain but yolo
1ct Bench: 85x4x5@8 - when your bench isn’t disappointing you
Pendlay 92.5x8x2, 90x8x2 @8ish (I think I have to stop kidding myself with these and drop the weight because these are the least strict rows I have ever done lol)

25

Week 5, Day 3 pt 1

Deadlift: 167.5x1@9, 147.5x4x5@8-8.5
Pin press (eye level): 62.5x4x3@8.5-9
Had to rush off to a thing so couldn’t finish training on this day, so made up for it the next day.

Week 5, Day 3 pt 2

3-0-3 Tempo squat: 80x8x4 - I all but collapsed after these, holy shit.
Dumbbell curl: 12.5x12x4
Lying tricep extension 22.5x12x4

26

Week 6 Day 1

Squat: 140x1@8?, 125x4x4@8?

  • some pain, but not enough to stop me so I got through it. Seriously wondering if it’s a technique thing now and if whatever I’m doing wrong is just aggravating it and preventing it from healing
    Press: 73x1@8.5, 65x4@9, 63x4x3@8-8.5
    2ct pause deadlift: 120x3x3@9
27

Week 6 Day 2

Pin Squat: 115x3x3@8.5-9
Bench press… yikes: 97.5x1@8 87.5x2@leg cramp, 87.5x4x2@8-9, 87.5x3@fail, 85x4@10

  • my top single felt like a very, very true 8 - it was almost surprising. I think I set up very well. During my first back off set my leg cramped really badly and I had to re-rack it. Then idk what happened, my first proper set felt way too hard (despite the weight being lower than what the RPE chart suggests it should be), and I think it had to do with my positioning and set up. My second proper set felt way better… but then I failed the 4th rep for my 3rd set. I decreased the weight very slightly and only just managed to push out 4 reps for my 4th set.
    Pendlay row: 80x8x4@8. I decreased the weight quite significantly from my last session because I felt like I was grinding out of the last few reps and using way too much body language. These felt way better.

Chins x7 minutes, planks x7 minutes, prowler/walking x30 minutes

28

Week 6 Day 3

Deadlift: 167.5x1@9, 150x4@9, 145x4x3@8
Pin Press: 67.5x3x3@9
3-0-3 tempo squat: 82.5x8x4@death
Dumbbell curl: 12.5x12x4, 10x12
Lying tricep extension: 20x12x4

29

Week 7 Day 1 pt 1

Squat w/belt 145x1@8 (did not quite reach depth), 127.5x4x2@8, but with pain during last set. 120x4x1@pain.
Press: 70x1@7.5, 74x0@10 lol. 64x4x4@8-9.5. Crazy RPE creep throughout this, but my ego did not let me drop the weight.

Squats are giving me a lot of grief. I feel like I should temporarily abandon low bar for a while. I think even attempting low bar has been aggravating whatever hip issue I’m having and I’m not giving it a chance to ‘heal.’ I will need to think about form a lot too. I think with the remainder of this block I’ll give low bar another chance because I don’t have to any @8 singles anymore, just variations and a deload. Next block I might try high bar.

Couldn’t finish today’s session because I had volleyball. Got some GPP in though I suppose.

Week 7 Day 1 pt 2

2ct pause deadlift: 125x3x3@8.5-9

  • okay so I watched some vids on hook grip recently. Last week it was too painful to actually go through warm ups with hook grip. Alan Thrall’s insta post today forced me to give it another go, and I hooked all sets including warm ups and working sets without much issue. I feel like I’m hooking in a somewhat unorthodox way, but I’ll give it another shot with my actual deadlift session on Day 3 and see how I go.
    Alternating dumbbell curl 12.5x12x4
    Lying tricep extension 20x12x4
  • random observation: this block I’ve been doing arms twice a week… it’s been 6 weeks and people are commenting I look “bigger” purely because of this I think. Maybe the crazy amount of rows too.
30

Week 7 Day 2

Pin Squat: 115x3x3 @8-9? Pain.
Bench press: 97.5x1@8.5, 87.5x4x2@8-9.5, 82.5x4x2@8-9
Pendlay row: 82.5x8x3@8

31

Week 7 Day 3

Deadlift: 167.5x1@8-8.5, 150x4x4@8-9 (last set = @9)

  • holy shit. So I hook gripped every set (including warm ups). The only other time I’ve done this was on Tuesday with my 2ct pause deadlifts (3 rep sets). I more or less did the same weights as last week, but with improvements to RPE. My thumbs are kinda sore but it’s not in pain. Super stoked about this.
    Pin press: 70x3x2@9-9.5, 67.5x3@9? (accidentally bounced off pins for my last rep, rather than doing the rep from a dead stop lol)
    303 Tempo squats: 85x8x2@8, 85x6@pain :frowning:
32

Week 8 Day 1

Squat: 145x1@9 (oops), 127.5x4x2@8

  • some pain during my last warm up of 4 reps, but none during top single and back offs. nice.
    Press: 74x1@10 (oops), 65x4x2@8.5
    2ct pause deadlit 115x5x1@9
    Curls / skullcrushers 12x4
33

Week 8 Day 2

Pin squat: 100x5, 105x5, 110x5@8.5

  • no pain :slight_smile:
    1ct count bench: 97.5x1@9, 87.5x4@9, 82.5x4@8
  • regressive bench :frowning:
    Pendlay row: 70x10, 75x10, 80x10@9
34

Week 8 Day 3

Deadlifts: 170x1@9 (oops), 150x4x2@8

  • so I tried warming up with double overhand, and started using hook grip before I hit my single (at 140x4@6ish)… bad idea. Bar felt WAY too heavy on my thumbs. I’ve hook griped for 3 sessions starting with empty bar, and they’ve been fine, I think I need to do that for a few more sessions to get more adapted to it.
    Pin press: 60x5, 62.5x5, 65x5@9
    Tempo squat: 40x10, 60x10, 72.5x10@8ish
    Curls: 12x5, skull crushers 12x4

Summary of training

Pre-The Bridge Stats:

BW: 78kg (172lbs)
Squat e1RM 142.5kg
Bench (touch and go) 95kgx1
Deadlift 155kgx1
Press 67.5kgx1

Post-The Bridge Stats:

Squat e1RM 162.5kg
1ct pause Bench e1RM: 103kg
Deadlift e1RM: 173kg
Press e1RM: 75kg

Now:

BW: 81kg
Squat e1RM 151kg
1ct pause Bench e1RM: 102kg
Deadlift e1RM: 178kg
Press 1RM: 74kg

My goal was to use RPE more effectively. I think I still overshot it a lot, I think I end up way to unwilling to drop the weight from the week before and don’t consider there could be a lot of factors going which could cause variance in that day’s performance. Next training cycle will try this again for sure, I’ll be okay with undershooting RPE a bit, and try my best to never put myself in a situation where I’m grinding reps - always aiming for quality reps. I also definitely was not as consistent with GPP as I wanted to be - especially when it got to being twice a week. Again will aim to do this more consistently next cycle. There was two or so sessions where I had to split the workout into 2 days because of social plans… but otherwise I made huge improvements in completing all of the main workouts.

Not super happy that I gained weight. Will be a goal to lose that over the next 7 weeks - hoping to lose 3-4kg if possible.

Also it looks like that the only exercise that went up in the last 8 weeks was my deadlifts lol. It looks pretty disheartening - I think my press did in fact go up a bit, I had weeks this block where my e1RM was 78 or so. I felt overstressed for a lot of the block, my sleep was not no point either, but idk I’m still pretty happy with the program. My squats took a huge hit due to some hip pain which lasted for most of the block too. Eh.

Next block will be a hypertrophy block.

35

Week 1 Day 1

Squat w/ belt 110x6@6-7, 115x6x2@8
Bench w/ belt: 70x6@6-7, 75x6x2@8
Pendlay row: 40x15, 50x16@7?, 55x14@8?, 55x5x6, 55x4

So my projected @7’s felt like @8’s today for the comp lifts. Likely because I have been training 4 reps for the past few weeks, so warming up with 6’s and then doing working sets with 6’s was a bit more fatiguing than anticipated haha. Not sure if I went too light with my first myorep set. Experimenting using belt for bench starting from today as well.

36

Week 1 Day 2

Press w/ belt: 50x6, 55x6@7, 57.5x6x2@8-8.5
RDL: 65x8x3@8?
TnG Bench: 50x15@8, 50x5x4, 50x4

Felt alright with press. RDL’s were very hard to guage as I don’t think I’ve properly done them before. Reviewed Rip’s tutorial on it last night and tried to do it that way. A bit odd - but I felt a little bit of my squat hip pain while/after doing these. TnG Bench myoreps was fun! I think the RPE for the activation set was pretty accurate too.

37

Week 1 Day 3

There were 3 rest days in between Day 2 and Day 3. Oops. Also the hamstring DOMS from RDLs are REAL, holy shit.

Deadlift: 135x6x2@8.

  • Again the trend is my projected @7 felt like 8s. After the first set, I felt pretty borderline between @7-8, but was glad I kept the weight because the second set was definitely a solid @8. Hooked all warm up and working sets with no probz.

CG Incline Bench: 60x8@7, 65x8@8, 65x8@9.5 (w/ 3 min rest…), 62.5x8@8.5 (w/ 4 min rest)
2ct pause leg press: 80x14@8, 80x5x4, 80x4

  • I think I understand why people hate leg day now.
38

Week 2 Day 1

Squat w/ belt: 117.5x6x3@8
Bench w/ belt: 77.5x6x3@8
Pendlay row: 60x14@8, 60x5x4, 60x4

39

Week 2 Day 2

Press w/belt 60x6x3@8-9 - creeped up a bit each set.
RDL: 70x8x3@8
TnG Bench: 52.5x14@8, 52.5x5x6, 52.5x4

40

Week 2 Day 3

Deadlift w/ belt: 137.5x6x3 @8-9, last set felt quite tough
CG Incline Bench: 65x8x3@8
2ct pause leg press: 90x14@8, 90x4x6, 90x3