Viking Pooowweerrrr

Training Logs
1

I just need to keep track of my training so I can stop being weak. Focused on improving the Big 3 but not lookin to compete anytime soon honestly.
Current Stats:

  1. 6’1
  2. 205ish
  3. S:320
  4. B:245
  5. D:355 Ran the bridge 1.0 almost a year ago. Ended with some prs and quad tendinopathy. Took a prolonged hypertrophy phase, reasoning being that I needed more muscle and was tired of lifting heavy sort of. Wanted to look like I lift. Ended up ballooning to 225 and in the past months cut back down to 205 with IMO little strength loss. My strength is definitely weaker than the first time I ran the bridge but I’m thinking that’s from the intensity not having gone over 80% in a long time. Currently running a modified version of the bridge 1.0, the only real differences being the following:
  6. Starting at week 5 due to already having just finished a high volume training phase
  7. Replacing the OHP with close grip bench because my ceiling is too low in my basement also don’t see much improvement in my bench from it
  8. Might get rid of the singles for the squat because my knee is starting to feel weird again and the last flare up of the quad tendon started the week after those started. Will be uploading the past cycle I ran of the bridge too just cause I happened to find that in my iPhone notes today.
2

Bridge 1.0 First Run 2018

Week 1 Low Stress

Wednesday, November 7
2ct Pause squats- 185x4@7, 195x4@8, 205x4@8

OHP w/belt-95x5@6, 115x5@7, 120x5@8.5

BB Row- 95x8@6, 100x8@6, 115x8@7, 135x8@7.5

Friday, November 9
Deadlift w/Belt- 255x5@6, 270x5@7.5, 275x5@8.5

1ct Pause Bench Press- 165x5@6, 175x5@8, 180x5@9

Tempo Squat-135x8@6, 165x8@8, 165x8@7

Week 2 Mod stress

Monday, November 12
Squat w/Belt- 245x5@6, 255x5@7.5, 260x5@8.5, 255x5@7.5, 260x5@8

Close Grip Bench- 175x4@7, 185x4@8.5, 190x4@9, 190x4@10

Mid shin Rack Pull- 265x7@7, 275x7@8, 275x7@8

Wednesday, November 14
2ct Pause squats- 205x4@7, 215x4@8, 225x4@9, 215x4@9

OHP w/belt-100x5@6, 115x5@8, 115x5@8, 115x5@8, 115x5@8.5

BB Row- 135x8@6, 145x8@7, 155x8@8, 155x8@8, 155x8@8

Friday, November 16
Deadlift w/Belt-260x5@7, 270x5@8, 270x5@7.5, 270x5@8

1ct Pause Bench Press-170x5@7.5, 175x5@8, 175x5@8.5, 170x5@8.5, 165x5@8

Tempo Squat-140x8@6, 150x8@7, 165x8@8, 165x8@7

Week 3 Mod stress

Monday, November 19
Squat w/Belt- 245x5@6.5, 250x5@7, 260x5@8, 260x5@8, 260x5@8.5

Close Grip Bench- 175x4@7.5, 185x4@8, 195x4@9, 185x4@9

Mid shin Rack Pull-275x7@7, 285x7@7, 300x7@8, 300x7@8.5

Wednesday, November 21
2Ct Pause squats- 210x4@7, 220x4@8, 230x4@8.5, 235x4@8, 240x4@9

Overhead Press- 105x5@6, 115x5@7, 125x5@8, 125x5@8, 125x5@8, 125x5@9

Barbell Row-145x8@6, 155x8@7, 165x8@8, 165x8@8, 165x8@9

Friday, November 23
Deadlift w/Belt-260x5@6, 270x5@7, 280x5@8, 280x5@8, 280x5@8

1ct Pause Bench Press-170x5@6, 180x5@8, 175x5@7, 180x5@8, 180x5@9, 165x5@8

Tempo Squat-145x8@6, 155x8@7, 175x8@7, 185x8@8

Week 4 High Stress

Monday, November 26
Squat w/Belt-250x5@6, 260x5@7, 275x5@9, 270x5@8, 270x5@9, 265x5@10

Close Grip Bench Press-175x4@7, 185x4@8.5, 190x3@10, 175x4@8.5, 175x4@8

Mid Shin Rack Pull-265x7@7, 275x7@10, 255x7@8, 255x7@8

Wednesday, November 28
2ct Pause Squat-225x4@7, 235x4@8, 245x4@9, 235x4@9, 235x4@9

Overhead Press-110x5@6, 120x5@8, 130x5@10, 120x5@8, 120x5@8, 115x5@8

Barbell Row- 150x8@6, 160x8@7, 170x8@9, 160x8@9, 150x8@8, 150x8@8

Friday, November 30
Deadlift w/Belt-265x5@6, 275x5@7, 285x5@8, 285x5@8, 285x5@8

1Ct Pause Bench Press-165x5@7, 165x5@7, 175x5@8, 175x5@8.5, 165x5@8, 165x5@9, 155x5@9

Tempo Squat-175x8@6, 185x8@7, 195x8@8, 195x8@8

Week 5 Mod Stress

Monday, December 3
Squat w/Belt-265x5@6, 275x4@7, 285x4@8, 285x4@8, 285x4@8

Grip the bar hard
3Ct Pause Bench Press-165x4@7, 175x4@8, 185x4@8.5, 190x4@9

Lower weight next time
2ct Paused Deadlift at 1 inch-255x4@7, 265x4@8, 275x4@9, 265x4@9

Wednesday, December 5
Pin Squat-235x4@7, 245x4@8, 255x4@9, 250x4@9

Stop overestimating
Overhead Press-115x4@6, 125x4@7.5, 135x2@9, 130x4@10, 120x4@9, 115x4@8, 115x4@8

Barbell Rows-155x8@6, 165x8@8, 165x8@9, 155x8@8, 155x8@8, 155x8@8

Friday, December 7
Deadlift w/Belt-280x4@6, 290x4@7, 300x4@8, 300x4@8, 300x4@8

Tuck on the way down, flare on the way up
1Ct Pause Bench Press-170x4@6, 180x4@7, 190x4@7.5, 195x4@8.5, 190x4@8, 190x4@8, 190x4@9

Squat, No Belt-235x6@7, 245x6@8, 255x6@9, 245x6@9

Week 6 Mod Stress

Monday, December 10
Squat w/Belt-320x1@8, 295x4@8.5, 290x4@8, 290x4@8

3Ct Pause Bench Press-180x3@7, 190x3@8, 200x3@9, 190x3@9

2Ct Pause Deadlift at 1 inch- 225x4@7, 235x4@8, 245x4@8, 245x4@8

Wednesday, December 12
Pin Squats- 250x3@7, 260x3@8, 270x3@8.5, 270x3@9, 260x3@9

Slingshot Bench-205x1@8, 185x4@7, 185x4@7, 185x4@7, 185x4@7

Barbell Rows-160x6@6, 170x6@7, 180x6@8, 180x6@8, 180x6@8, 180x6@8

Friday, December 14
Deadlift w/Belt-335x1@8, 305x4@8, 305x4@8, 305x4@8.5

1 ct Pause Bench Press-215x1@8, 195x4@8, 195x4@4@8, 195x4@8, 195x4@9

Begin knee rehab
Squat, no Belt-235x6@6, 245x6@9, 225x6@8, 185x6@tolerable, 185x6, 185x6

Week 7 High Stress

Monday, December 17
Low Bar Squat at 14- 135x6, 135x6, 135x6, 135x6

3Ct Pause Bench Press-185x3@7, 195x3@8, 205x3@9, 195x3@9

2Ct Pause Deadlift @1 inch- 250x3@7, 260x3@8.5, 260x3@9, 250x3@9

Wednesday, December 19
No squats

Slingshot Bench-225x1@8, 215x3@8, 220x3@9, 215x3@9, 215x3@9

Barbell Rows-165x6@6, 175x6@7, 185x6@8, 185x6@9, 175x6@8, 175x6@8.5

Friday, December 21
Deadlift w/Belt-340x1@9, 305x3@8, 305x3@8, 305x3@9, 295x3@8

Touch at the stomach area you will be stronger there even if it feels weird
1Ct Pause Bench Press-220x1@8, 210x3@9, 200x3@9, 190x3@8, 195x3@8

Low bar squat at 13- 135x6, 135x6, 135x6, 135x6

Week 8 Fuck arounditis

3

Start of the Bridge Modified Second Run

Week 5 Mod Stress

Thursday, August 1
Squat w/Belt-255x4@7, 265x4@8, 265x4@8, 265x4@8

3ct Pause Bench-175x4@7, 185x4@8, 195x4@9, 190x4@9

2ct Paused Deadlift-245x4@7, 255x4@8, 265x4@8.5, 265x4@9

Knee felt okay today. Switched from low bar to high bar on the second set just cause I was significantly stronger in high bar from training that primarily.
Bench felt amazing and deadlifts too. Even tho the weight wasn’t very high I could tell there were big improvements in my form since the last time handling these heavy of weights.

4

Saturday, August 3
Pin Squat-255x4@7, 265x4@8, 275x4@9, 270x4@9

TnG Bench-195x4@7, 205x4@9, 195x4@8, 195x4@7.5, 200x4@8.5, 195x4@8

Barbell Rows-145x8@7, 155x8@8, 155x8@8, 155x8@8, 155x8@9

Sunday, August 4
DB Bicep curls-33x10,8,8

DB Tricep Skullcrushers-23x10,12,12

7 min AMRAP hanging ab Raises

Next week Im gonna switch the benching around so that on Monday I’m doing Tng bench, Wednesday I’m doing close grip bench, and Friday I’m doing 3ct Paused bench. Keeping the volume the same with each of those.

5

Monday, August 5
Deadlift w/Belt-295x4@6, 305x4@7, 315x4@8, 315x4@8, 315x4@9

Close Grip Bench-185x4@6, 195x4@7, 205x4@7.5, 210x4@8, 210x4@9, 200x4@8, 200x4@9, 190x4@8

Squat, no belt-225x6@7, 235x6@8, 245x6@8, 255x6@9, 250x6@9

Tuesday, August 6
Bicep curls-33x12,10,10

Tricep Skullcrushers-23x12,11,12

7 min AMRAP hanging ab Raises

Do upper back work fag

Week 6 Mod Stress

Thursday, August 8

Squat w/Belt-275x4@8, 275x4@8, 275x4@8

TnG Pause Bench-225x1@8, 205x4@8, 205x4@8, 205x4@8.5, 200x4@8

2ct Paused Deadlift-250x4@7, 260x4@7.5, 270x4@7, 280x4@9, 275x4@9

Make sure to hold deadlift and do upper back work for gpp

Sunday, August 11
Pin Squat-270x3@7, 280x3@8, 290x3@9, 285x3@10, 275x3@9

Close Grip Bench-200x3@7, 210x3@8.5, 215x3@9, 215x3@9.5, 205x3@9

Barbell Rows-175x6@6, 185x6@7, 195x6@8, 195x6@8, 195x6@8, 195x6@8.5

Monday, August 12
7 min AMRAP Chins

Bicep curls-60x14,12,12

Tricep Skullcrushers-60x13,10,10

7 min AMRAP hanging ab Raises

Sunday, August 11
Deadlift w/Belt-350x1@8, 320x4@8, 320x4@8.5, 315x4@8

3ct Bench-225x1@9, 195x4@8, 195x4@8, 190x4@7.5, 190x4@7.5

Squat w/no belt-230x6@6, 240x6@7, 250x6@8, 250x6@8, 250x6@8, 250x6@9

Wednesday, August 14
7 min AMRAP Chins

Bicep curls-60x14,12,14

Tricep Skullcrushers-60x12,14,13

7 min AMRAP hanging ab Raises

I’m feeling pretty beat up from all this training. I need to make sure my back is set on the deadlifts and that i move my knees out forward and then sit down in the squat. Currently debating on whether i want to design my next training cycle to be emerging strategies or the traditional type barbell medicine program.

6

Week 7 High Stress

Friday, August 16
Squat w/Belt-295x3@8, 295x3@8.5, 290x3@9

TnG Bench-235x1@8, 225x3@9, 220x3@10, 210x3@9, 200x3@9

2ct Paused Deadlift-nah

Sunday, August 18
Pin Squat-275x3@8.5, 280x3@9, 280x3@9, 275x3@9

Closegrip Bench-205x3@7.5, 210x3@9, 210x3@10, 200x3@9
Belt does make it easier^

BB row-175x6@7, 185x6@8, 185x6@8, 185x6@8, 185x6@8

Bicep Curl-60x16,13,12

Tricep skullcrushers-60x14,12,10

Tuesday, August 20
Deadlift w/Belt-295x3@8, 295x3@8, 295x3@7, 305x3@8

3Ct Bench-220x1@8, 215x3@9, 210x3@8.5, 210x3@9, 210x3@9.5

Squat w/no belt-225x6@8, 225x6@8, 225x6@7, 235x6@8

Bicep Curl-70x14,12,11

Tricep skullcrushers-70x12,10,10