Where to go next!

Training Q&A [Moderated]
1

With Black Friday approaching I’d like to be prepared for any potential templates you may feel I would enjoy!

So I’m on week 12.1 and I’ve stopped responding to most exercises. Particularly the bench which has not budged since phase 2. I may run 2 more weeks as the Monday squat is still responding incrementally and now I’m adjusted to the volume hoping to see more deadlift as well! Which has been a bit up and down.

I ran 3x5 before this template so progress is not as dramatic as some but still going the right direction!

E1RMS
Squat -115kg > 132.5
Bench 90kg > 97.5
Deadlift 165kg > 177.5
Ohp 60kg > 62.5kg ( due to the high rep ranges it calculates this hasn’t shifted much but in reality it’s a huge improvement in capacity.)

More importantly then these numbers is just how much more trained I feel. If I had the time to train more I know I could tolerate much more training then I could before!

In terms of where I want to take training. My biggest short term goal is getting 2 plates and 3 digits on my bench press! While working towards a 4 plate DL and 3 plate squat. All achievable in the new year!

I’ll be honest and say my adherence to the suggested cardio has been terrible. This is due to time limitations and also the outdoor running and odd 10ks I do. As well as being mountain biker and doing the odd 5 hour ride. So I’m not concerned about my cardio in the templates per se. So I need to focus my time in the gym to the resistance training. Not currently on a defecit or bulk. But will be after Xmas as my new year adherence to calorie restriction is always excellent. I will be getting leaned out for a holiday in April!

So Doctors, what do! Bridge 1.0? Something else? 3 days a week max ATM!

​​​​​​​Thank you for everything you have done. The excellent programming and support.

2

I think Powerbuilding or Strength I would be right up your alley given the strength goals. Do the PB I if you’re looking for a slight change of pace with more variety, whereas Strength I would be much more specific for strength work :slight_smile:

-Jordan

3

A change of pace now would be preferred given the last 6 months of training so will go with powerbuilding. And can do strength 1 next year when hopefully in a state where I could go onto a calorie surplus. The road ahead looks good! Thanks Jordan!

4

Edit : would it be beneficial to run Bridge 1.0 before or after powerbuilding 1? I see so many posts about the excellent gains they made on Bridge 1.0 and would hate to just skip it if you think I could glean results from it?

5

I don’t think the Bridge would be my first choice after the Beginner program and if I had to guess, people did pretty well with The Bridge because their previous programs weren’t great (e.g. LP).

6

That’s fair enough. Thanks again Jordan :slight_smile: