Starting a new log here with my start of Bridge 1.0. My previous logs- for many years - exist only in composition books in a box in my basement, so this will be new. Tug is my (Yellow Lab) training partner. He’s not much of a spotter, but more athletic than I could ever hope to be.
45 y/o male
6’0”; 212; 36.5” waist
current PRs (lifetime PR)
Squat: 430 (465)
Bench: 300 (310)
Press: 205 (220)
DL: 430 (430)
Bridge 1.0 Week 1 Day 1
Squat
315x5 @6
345x5 @7.5
345x5 @8
CGBP
235x4 @6
255x4 @7.5
265x4 @8.5
Rack pull (straps, no belt)
275x7 @6
315x7 @7
345x7 @8
Away for spring break, so starting at a less-than-great commercial gym. Fatigued/stiff/sore from Sat workout and tough travel/work schedule last week. Good first workout overall. RPEs were purposefully conservative, so I undershot most except for Squats which seemed disproportionately heavy-ish today. Tug is on a deload while we’re away (3x5 naps superseded with squirrel chases)
Bridge 1.0 W1, D2
2ct Squat - no belt
275x4 @6.5
315x4 @8.5
325x4 @9.5
Press w belt
155x5 @6
165x5 @7
175x5 @8.5
BB Rows
185x8 @6
205x8 @7
225(8)x2 @8-8.5
Arm work - 7 mins - alternating supersets of:
DB curls 35(10)x3, 30(10)x2
LTE 65(10)x5
Felt good today. Overshot the RPE some, esp on 2ct Squats. Probably needed to drop 20 lbs on sets 2&3. Depth and length of pause broke down on set 3. Press slightly over RPE on set 3. First arm work in long time - was fun.
Bridge 1.0 W1 D3
DL w belt
325x5 @6
345x5 @7
360x5 @8
Bench 1ct pause
225x5 @6
240x5 @7
250x5 @8
Tempo 3-0-3 Squat (no belt)
185x8 @6
205x8 @7
225x8 @8
Chins (various): 5x7
Planks: 30sec x 6
Felt pretty good. RPE seemed about right; pretty tough to tell on higher rep tempo squat, so probably was a little overly conservative. Chins and abs in super sets over ~9 mins. Lots of LISS done throughout week this week.
Bridge 1.0 W2 D1
Squat w belt
325x5 @6
335x5 @7
350x5x3 @7.5,8,8
CGBP
245x4 @7
260x4 @8
270x4x2 @9,9
Rack pull (no belt)
295x7 @6
315x7 @6.5
350x7x2 @8,8.5
Back at home. Started W2 on one day’s rest to get back on normal schedule with squats on weekend when I have more time. Squat fine, though knee slide continues to vex me. CG solid today. Rack pull good but tough last set on lower back. RPE about right but some uncertainty on squat/pulls - specifically that I wimp out and undershoot the former but misjudge and overshoot the latter. Not horrible though.
Tug - large stick chewed. Easy RPE 6.
Bridge 1.0, W2 D2
Press w/ belt
155x5 @6
165x5 @6.5
175X5x3@8,8,8
177x5 @8
Pause squat (2ct) (no belt)
275x4 @7
295x4 @8
315x4x2 @9
Rows
185x8 @6
205x8 @<7
25x8x3 @7.5,8,8
20 min walk with Tug at start. Press was solid. Bumped up 2 pounds on last set and still was a solid @8. Pause squat was slightly lowered from last week, but my form (depth, length of pause) was much more legitimate, so I think this is correct. Rows fine.
Tug: Yard zooms x 3 RPE 8; house perimeter patrol (30 min) RPE 6
Bridge 1.0 W2 GPP
25 min moderate pace walk
Chins (multiple grips)
5x8, 4x3 (total 52)
Ab work
Ab roll out: 10x1, 5x3
Plank: 60sx1, 30s x 3
Bridge 1.0 W2 D3
DL with belt
325x5 &6
345x5 &7
365x5x3 @8,8,8
Bench (1ct pause)
225x5 &6
240x5@6.5
255x5x4 @8,8,8,8.5
Tempo 3-0-3 Squat (no belt)
185x8 @6
225x8 @7
235x8 @8.5
225x8 @8
This took a while and was toughest workout so far. DL fine on RPE but got interrupted for about 30 mins, which affected last set. On bench, last set bordered 8/8.5. For tempo squats, I’m tempted to record “RPE Foggy” because they are a peculiar type of misery. The RPE seems like a shot in the dark on those - I know I didn’t want to do any more. I dropped the weigh on last set because my tempo on the set before was more like 3-0-1 by the last few reps. Knee slide easier to correct on these, but still don’t feel like squat form is dialed in (upper back flexion mainly).
Tug: Raining out, so stayed indoors mostly. Snugs in a blanket in garage x 5 RPE 0.
Bridge 1.0 W3 D1
Close Grip Press
245 x 4 @6.5
265 x 4 @8
273 x 2 -DNF-
270x4x2 @8.5,9
Squat w belt
315x5 @6
335x5 @7
355x5x3@7.5,8,8
Rack pull (straps, no belt)
275x7 @6
325x7 @7.5
355x7 @8.5
365x7 @9
Started this yesterday but only got through squat warm ups - just felt like a ton of bricks, so I gave myself till today, which was the scheduled second day of rest anyway.
Weird issue w CG - didn’t have the bar in my hand right and just failed on 273. Didn’t read too much into it and next sets at 270 were fine. Squat felt much better than yesterday. Still wrestling with form and consistent depth but this was a slight improvement. Better bounce at bottom. RPE is tough to judge on these but @8 seems close. Rack pull good.
Tug: Patrol yard for Easter bunny x 15 mins; Tug o war with toy x 3 RPE 7.
Bridge 1.0 W3 D2
Pause squat (2ct) (no belt)
275x4 @6.5
300x4 @7.5
325x4x2 @8.5, 9
Press w/ belt
155x5 @6.5
165x5 @7
178x5 @9
175X5 @10
160x5 @7.5
165x5 @8
Rows
185x8 @6
205x8 @7
225x8 @8.5
205x8x2 @8,8
Lower than normal energy today and felt beat up–especially shoulders–for no obvious reason. Pause squat was best. RPE dialed in better. Form better on some. Need to watch the bar drifting forward (instead of vertical path down), which causes a ripple effect of problems. Press was all over the place. Definite pain in right shoulder but not really the limiting factor. Easy sets last week tough today, but I guess one of those days. Similar with rows, which I was super-setting (last three) because short on time. Dropped weight to ensure an RPE 8, but these are tough to judge based on effort.
Tug: 20 min walk warm up. Barks at annoying little neighbor dog super set with stick chew x 5 @ RPE 7
Bridge 1.0 W3 GPP
25 min walk
15 min circuit (all sub max’l)
Chins (various grips): 5x8
Ab rollout: 5x4
Plank 30s x 4
BB curls 85x8x3
LTE 85x12x3
Dog sled (prowler): 205 x 20 sec x 5 (1:4 work: rest)
Tug: walk RPE 5; go bezerk barking and chasing prowler x 5 RPE 10+
Fine overall. Adding in sled work after about 4 months away from it. Very light and easy today. Did some arms in circuit as an after thought.
Bridge 1.0 W3 D3
DL w belt
325x5 @6
345x5 @7
375x5x3 @8,8,8
Bench 1ct pause
230x5 @6
245x5 @7
260x5 @8
260x5 @8
260x5 @9
255x4 @10
Tempo 3-0-3 Squat (no belt)
185x8 @6
230x8 @7
245x8 @8
265x8 @9
DL felt good. Solid @8 with increased load. Bench was a good RPE learning experience today. First two sets at 260 were solid @8. Third set definitely a @8.5/9, so I knew I had to reduce the load. But 5 pounds was too little, and I failed on the 5th rep of last set. I was working reasonably fast today (strict 4 mins rest) which contributed. Probably needed to drop it to 250 or 245 in hindsight. Tempo squat - meh. So hard to judge RPE on these given high reps and ease of “cheating” by speeding up the descent or ascent. I undershot till the last set. Still, my depth was an inch high on last set I now see — too many cues in my head—which is annoying. Other form issues look okay.
As an advanced trainee, Tug tends to follow purely instinctive programming, so yesterday was a rest day. He was around though and took time to note how unimpressed he was with my thoracic extension and descent speed on the tempo squats.
Bridge 1.0 W4 D1
Squat w belt
330x5 @6
345x5 @6.5/7
360x5x3 @7.5,7.5,8
365x5 @8
CGBP
250x4 @7
265x4 @8
272x4x2 @9, 9/9.5
272x3 @10
Rack pull (no belt)
315x7 @6
345x7 @7.5
385x3 DNF
365x7x2 @9,9
Tug: 3-mile hike w me yesterday, RPE 6; today, yard trot + squirrel investigations x 10 (high volume).
Squat felt good. Retrospectively, I think I probably undershot RPE, at least judging by last set which increased weight yet was still a solid @8. On CG, I did the opposite - Should’ve reduced last set since prior two were probably more 9.5 than 9. Slow going on these. Rack pull fine. Not sure what happened on 385 after 345 was pretty easy. Dropped to 365 and those were true @9s today.
Bridge 1.0 W4 D2
20 min walk with Tug
Pause squat (2ct) (no belt)
285x4 @7
305x4 @8
330x4x2 @9, 9.5
315x4 @9
Press w/ belt
155x5 @7
155x5 @7
170x5 @8
172X5 @8
175x5 @9
170x5 @8
Rows
185x8 @6
205x8 @7
225x8x2 @8,8
205x8 @8
235x8 @8.5
Tug: Bark to go in car x 3, attempts to tear my rotator cuff via pull toy x 3, steal wrist wraps and prance across yard x 1
Better form and pause on squats. Press better than last week if still a bit erratic. Right shoulder still hurting especially on shrug at top. Did them super-set with Rows (except last set of rows).
Bridge 1.0 W4 GPP
30 minute walk with Tug
Chins, various grips (7 min):: 8-4-4-4-3-3-4-4-3-3-1-1 (42)
Planks (7 min): 1 min x 3; 30 sec x 1
BB curl: 85 x 10 x 3
Tri pushdown: Orange Band x 15 x 3 (supersets, no rest)
Tug: looks of exasperation about why we’re doing all this before his breakfast x EMOM x full workout.
Bridge 1.0 W4 D3
DL w belt
335x5 @6
355x5 @7
385x5x3 @8,8,8
Bench 1ct pause
225x5 @6
245x5 @7.5
255x5x2 @8, 8.5
250x5x3 @8,8,8.5
Tempo 3-0-3 Squat (no belt)
185x8 @5.5
225x8 @6.5
265x8x2 @8,9
Tug: sleeping in sun x 30 @ -3
Long workout. DL felt heavier but good. Last set was borderline 8.5. Bench a bit off and reduced as a result. RPE was dialed in though. By contrast, Tempo squats RPE might have been ?$R or Red or whatever. A bit of an exaggeration, but these are tough at the end.
Bridge 1.0, W5 D1
Squat w belt
350x4 @6
365x4 @7
380x4x3 @8,8,8.5
Bench (3 ct pause)
235x4 @7
245x4 @8
252x4 @8.5
255x4 @9
DL - 2ct Pause at 1” (no belt)
275x4 @7
295x4 @8
315x4x2 @8.5,9
Tug: Cold, rainy…forget it, I’m sleeping in.
A little under the weather with a cold. Fine overall. Squats tough at first but got better. RPE about right - had to push a bit since I wasn’t feeling great but I had 2 more tough reps in me except maybe last one. Bench and DL fine - the latter was tough with pauses just off the floor. First time doing those.
Bridge 1.0, W5 D2
Press w/ belt
165x4 @6.5
170x4 @7
180x4x2 @8,9
175x4 @8
177x4x2 @8, 8.5
Rows
185x8 @6
205x8 @<7
225x8x2 @7.5
235x8x2 @8
Pin squat (no belt)
275x4 @7
295x4 @8
315x3 @10
275x4 @8
20 min walk with Tug at start. Still under the weather and stamina suffered. Ran out of gas on pin squats at the end and bar got too far forward on 315 set, which felt like an aberration. Nagging shoulder pain on press, which made RPE hard to nail.
Bridge 1.0 W5 GPP1
30 min walk w Tug
20 min circuit
Chins (various grips) 6x3, 2x5
Planks: 1mx2, 30sx2
LTE: 65x15x3
DB Row: 55x15x3
Curl: 85x8x3
