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  1. #211
    Registered User imhungry4444's Avatar
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    First day of The Bridge and already there needs to be a learning/practice curve in regard to RPE. Lower back felt fine throughout. Just needed to ramp up on squats and it was solid.

    Squat:
    280 lb x 5 @RPE 6 - Felt accurate
    315 lb x 5 @RPE 7 - Also, pretty accurate. I'm sure I could do that weight for 10 reps.
    350 lb x 5 @RPE 8 - Shoulda had 2 reps in the tank, but if I really pushed it I think I coulda done 3. Also, recorded this set, form is alot more on point.

    Close-grip Bench Press:
    205 lb x 4 @RPE 7 - This one surprised me because it was easier than easy. This set got me a little cocky.
    230 lb x 4 @RPE 8 - Quite sure I coulda done 2 more reps if I really pushed it.
    255 lb x 3 @RPE 10 - This was supposed to 4 @RPE 9, but like I said I got cocky and overestimated myself. Shoulda done 245 lb.

    Rack Pull:
    370 lb x 7 @RPE 6 - Was going to start off with 385 lb but thought because I'm using hook grip without straps I should chill out.
    385 lb x 7 @RPE 7 - Started using straps on this set to not allow my grip to compromise my sets.
    415 lb x 7 @RPE 7.5 - Was supposed to be @RPE 9 but the straps really helped a ton. I think I coulda done 3-4 more reps. Shoulda done 425 lb. Here's the set: https://streamable.com/mvegi
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  2. #212
    Registered User imhungry4444's Avatar
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    Still getting the hang of RPE. Especially considering two of today's lifts I haven't done in about 2 months.

    2ct Paused Squat:
    245 lb x 5 @RPE 7: Probably shoulda put on 5-10 more lbs but it felt fine. I've always liked paused squats. They're really gonna help with my force distribution upon initiating the concentric.
    275 lb x 4 @RPE 8: Realized I was supposed to be doing 4 reps instead of 5. But that's okay. A little more work on the lighter weights isn't such a bad thing 275 lb was a little easier than I thought it'd be. My quads have gotten pretty big lately so I said screw it and went 3 plates on the final set.
    315 lb x 4 @RPE 9: Don't think this was a 9. More like an 8.5. Kinda shocked that I can do 3 plates for paused reps.

    Overhead Press:
    135 lb x 5 @RPE 6: OHP was going to be interesting because I haven't pressed in a while and I'm starting from a dead-stop before every rep. Essentially the starting strength version of the OHP. I didn't prescribe the right RPE on these sets I was off by 5 lbs. This felt like a 7-7.5.
    145 lb x 5 @RPE 7: Just like the first set, didn't feel like a 7. More like a 8.
    155 lb x 5 @RPE 8: Felt more like a 8.5-9.

    Bent Over Row:
    215 lb x 8 @RPE 6
    230 lb x 8 @RPE 7
    260 lb x 8 @RPE 8
    260 lb x 8 @RPE 8

    ^First sets felt accurate. Last two were okay. Trying to make sure I don't rock back too much, thus using too much momentum and hauling myself into the bar. They feel alot more quality this time around.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  3. #213
    Registered User imhungry4444's Avatar
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    First GPP day. That's General Physical Preparedness.

    AMRAP Chin ups x 7 minutes, done in submaximal sets. Ended up getting 55 reps. Was sure I'd be able to get around 70. Oh well, I'll get there.

    Accumulated isometric ab work x 7 minutes. Got 63 reps on hanging leg raises in. I'll probably do ab rollers next time just to switch it up.

    I was very much not looking forward to cardio after not doing any for almost a month now. 25 minutes steady state cardio @RPE 6(heart rate ~60-70% max). I didn't measure my heart rate. So I just jogged around my block. Got 3 miles in, in those 25 minutes. Almost died.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  4. #214
    Registered User imhungry4444's Avatar
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    Pretty hellacious final training day of the week.

    Deadlift was pretty accurate as far as RPE goes. I didn't want to use straps at all in these sets. Just to strength my grip and naturally practice hook grip.

    375 lb x 5 @RPE 6
    405 lb x 5 @RPE 7
    430 lb x 5 @RPE 8

    Paused Bench Press, 1 ct was really nice. It's going to help a ton with my lat tightness throughout the movement. Also, even unload all the elastic energy out of them. Also, control the bar thus not letting it drift over my shoulders. This felt accurate as well. Except the first set. Definitely not a 6.

    215 lb x 5 @RPE 6
    225 lb x 5 @RPE 7
    235 lb x 5 @RPE 8

    3-0-3 Tempo Squat was definitely what made today hellacious. The weight was fine, but it's a different type of fatigue mid-set. Weights felt accurate, even though it was tough to gauge considering these were 8 rep sets.

    225 lb x 8 @RPE 6
    245 lb x 8 @RPE 7
    265 lb x 8 @RPE 8

    I couldn't even imagine a high stress week. Initially I thought this program was going to be relatively easy because of the lack of high volume. But it kicked my @ss this week. Especially the GPP day. Gonna get used to it though. I think the program is gonna be fun.

    Last edited by imhungry4444; 10-06-2017 at 01:34 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  5. #215
    Registered User imhungry4444's Avatar
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    Everything felt very accurate today. Also, it's a moderate stress week so I get to up the volume a bit.

    Squat: I wanted to up all the weights by 5 lb from last week, but remembered this isn't LP. This is RPE. Go by feel. The RPE 8 I was planning on doing 355 lb, but I miscounted and did 345 lb instead. It was a good mistake though. Because 345 lb felt like an 8 today. I think 355 lb would've turned into a 9.5.

    290 lb x 5 @RPE 6
    315 lb x 5 @RPE 7
    345 lb x 5 x 3 @RPE 8

    Close-grip Bench Press: Definitely got this one right. Felt a little weak benching today, but I got through every working rep. I'm just still baffled that I can rep out 4 reps with 240 lb+ on close-grip. A little surreal. Was planning on doing 245 lb, but played it safe and went with 240 lb. Felt very much like an 8. Maybe even 9.

    210 lb x 4 @RPE 6
    230 lb x 4 @RPE 7
    240 lb x 4 x 2 @RPE 8

    Rack Pull: I tried my very best to not have to use straps until I really need them. I made it all the way through my first RPE 8 set until I needed straps. Pretty pleased with that. I am slowly getting comfortable with the "feel" of hook grip. Mainly during the initial set up. Though my thumbs felt like they were going to explode from the pressure of 425 lb x 7.

    385 lb x 7 @RPE 6
    405 lb x 7 @RPE 7
    425 lb x 7 x 2 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  6. #216
    Registered User imhungry4444's Avatar
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    Paused squat: RPE was on point, but I did notice during the heavy sets my mid-lower back was straining. I immediately surmised that it was a lack of abdominal pressure, so I extenuated my intrabdominal pressure and made sure I kept it tight on the last set.

    250 lb x 4 @RPE 7
    285 lb x 4 @RPE 8
    320 lb x 4 x 2 @RPE 9

    Overhead press: Swallowed my ego today and lowered the weights a bit to accurately hit my RPE. My right shoulder joint was straining after every set because the day before I was trying to open a bottle of wine the wrong way and was essentially doing a one armed upright row trying to get that damn cork out. I'm a moron.

    125 lb x 5 @RPE 6
    135 lb x 5 @RPE 7
    145 lb x 5 x 4 @RPE 8

    Bent over rows: Just like the OHP, I lowered some weights here too relative to last week's numbers. Just trying to make sure my torso doesn't get out of position. The last two sets were doozies to keep my form in check. Some reps didn't even touch my sternum.

    210 lb x 8 @RPE 6
    225 lb x 8 @RPE 7
    250 lb x 8 x 3 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  7. #217
    Registered User imhungry4444's Avatar
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    Not a very fruitful GPP day.

    Got one more chin up at 56 than last time. Probably because I took a little bit more time in between sets so I think I wasted some time. But reps were alot more quality via ROM so that's good. Goal is to get 65 chin ups in the time frame of 7 min.

    Instead of hanging leg raises, I did ab rollouts. Just to switch things up. Also, I think it's alot more versatile as opposed to leg raises which is pretty straight forward. Ab rollouts have a couple of components that are required for solid reps. Grip, intrabdominal pressure, scapular retraction,etc. Got 63 reps, just like leg raises last week.

    The cardio was my downfall. As soon as I got done the first mile I felt a sharp pain on my right side. I tried to run through it thinking "don't be a p*ssy, don't be a p*ssy, don't be a p*ssy", but I gave in. I wasn't tired in the slightest. Not even my legs either. The pain was so sharp I couldn't prolong it. So I walked for a .5 of a mile. In the end I got 2.5 miles in 25 min. But as I walked back to the starting point I sprinted to my max for about 50-60 yards. Haven't maxed out on sprinting in maybe over a year. I think the problem was I went straight into cardio after doing ab rollouts. I shoulda rested for 5-8 minutes, got hydrated, then started. I'll do better next time.

    Last edited by imhungry4444; 10-12-2017 at 02:24 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  8. #218
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    Another beastly Friday across the board. After the 5 x 3 deadlifts @RPE 8 I was pretty gassed. But after the 6 sets of paused bench press, I was done. But I still had tempo squats left. Somehow I got through them.

    Deadlift: Didn't have to use straps at all today. Hook grip felt good, but I notice sometimes I let the bar fall on my thumbs on the concentric. I need to make sure my knuckles are facing the floor before pulling. Also, my bar path is a little off but they were RPE 8s. Aslong it's not egregious.

    380 lb x 5 @RPE 6
    405 lb x 5 @RPE 7
    435 lb x 5 x 3 @RPE 8

    Paused bench press: This one was weird because every time I came into every set I felt great. First couple reps always flew up. Maybe it's because of the pause that I grind on the last rep each time. But all that matters here is the bar path. Especially making sure the bar doesn't drift up on my shoulders mid-concentric. I clustered the weights on the RPE by 5 lb increments for accuracy considering I was pretty gassed after DLs.

    215 lb x 5 @RPE 6
    220 lb x 5 @RPE 7
    225 lb x 5 x 4 @RPE 8

    Tempo squat: I was sooo not looking forward to these. Not just because they suck as far as fatigue goes, but also I think I miscount on some sets because not only do I have to count my 3-0-3 tempo, but the rep count as well. Sometimes when I'm fatigued I let my upper back slouch a bit. I can't have that. Need to keep my scapula retracted at all times.

    225 lb x 8 @RPE 7
    240 lb x 8 @RPE 8
    255 lb x 8 @RPE 9

    *Shoulda done 260 lb on the heavy sets. Tempo squats aren't fatiguing due to intensity. It's due to TUT. I can definitely do a lil more, just can't be a mental p*ssy about it.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  9. #219
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    A beast of a relative "big 3" day.

    Squat: I was very very hyped/irritated coming into this training session due to circumstances outside the gym so I went a little ham with the RPE. But it was pretty accurate based on how I was feeling today so that's good.

    300 lb x 5 @RPE 6
    325 lb x 5 @RPE 7
    355 lb x 5 x 3 @RPE 8

    Close-grip bench press: I had calmed down a bit by this time, with a lil bit of an adrenaline dump, but I got my reps in regardless. The final sets were supposed to be RPE 9 but I think they were more-so a 9.5-10. Got'em regardless.

    205 lb x 4 @RPE 7(felt like a 6)
    230 lb x 4 @RPE 8
    245 lb x 4 x 2 @RPE 9

    Rack Pull: Unfortunately I had to use straps from the get go. Maybe my thumbs hadn't recovered from last Friday's strapless DLs. Opening set was murderous on my thumbs. Could only manage 3 until I got the straps. Other than that, pulled linearly. Really extenuating keeping the bar up against my legs throughout the movement.

    390 lb x 7 @RPE 7
    415 lb x 7 @RPE 8
    440 lb x 7 x 2 @RPE 9
    Last edited by imhungry4444; 10-16-2017 at 01:52 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  10. #220
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    Really screwed the pooch on RPE today. Learned a value lesson. RPE =/= ego.

    Paused squat: Started out great. I was flying out of the hole. Everything felt kinda light. Then after I did the first heavy set, I went back to check my program and realized I've been doing 1 ct pauses and not 2 ct. Now that may need seem like a big deal but that extra second is a biiiiitch. So I used 2 ct on the final heavy set and it felt like a proper RPE 9.

    265 lb x 4 @RPE 7(felt like 6 due to miscount)
    300 lb x 4 @RPE 8(felt like 7)
    340 lb x 4 x 2 @RPE 9(Here's the last set: https://streamable.com/u2lpi)

    Overhead Press: This is the one that I let my ego get ahead of me. I was to do more weight than last week. But that's not how it works. It's all feel. So I went up by 5 lb on all the weights relative to last week's. Everything felt heavier by an entire RPE than prescribed. And I didn't lower the weight to compensate. I "toughed" it out like a moron.

    130 lb x 5 @RPE 6(more like 7)
    140 lb x 5 @RPE 7(more of an 8)
    150 lb x 5, 5, 5, 4 @RPE 8(definitely a 9)

    Bent over rows: Now these were a little better. I even lowered the heavy sets by 5 lb to make sure I got the touch on my sternum/upper abdomen each time. I missed a couple reps in that regard, no touch, but overall these were accurate.

    215 lb x 8 @RPE 6
    225 lb x 8 @RPE 7
    245 lb x 8 x 3 @RPE 8

    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  11. #221
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    Better GPP day.

    My lats were still pretty sore from yesterday's bent over rows so I only managed 53 chin ups today. Kinda disappointed with that but it's okay. Just glad to get the 50+ volume in.

    Tried to make up for it on hanging leg raises. I went back to these because I feel like they give me more of a "stimulus" relative to ab rollouts. Got 67 in.

    Cardio went so much better today. This time I made sure I rested atleast 10 minutes before starting it. Definitely helped. Zero cramping. Got 2.94 miles in in 25 min. Gonna remind myself to up the pace each mile so that I can hit an even 3 miles in 25 min.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  12. #222
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    Had alot more energy for today relative to last week's taxing Friday.

    Deadlift: Was very accurate with the RPE, and also didn't have to use straps again. I actually don't feel much pain anymore in my thumbs. Getting used the the tug. Also, took the set up to each working set a lil slower as opposed to rushing the set like I usually do.

    385 lb x 5 @RPE 6
    410 lb x 5 @RPE 7
    425 lb x 5 @RPE 8?
    430 lb x 5 x 2 @RPE 8

    *The first heavy set didn't feel like an 8 but it didn't feel like a 7. Knew I could do a lil more.

    Paused bench press: Just like OHP this week, I f*ck up on the paused bench press. This time though because it surprises me. The first 2 reps are always easy, then the set gets progressively taxing. Had 230 lb @RPE 9 today but something tells me I shoulda done 225 lb because I only managed 4 on the final two sets.

    210 lb x 5 @RPE 7
    220 lb x 5 @RPE 8
    230 lb x 5 x 2 @RPE 9
    230 lb x 4 x 2 @RPE 10

    Tempo squats: These went wayyy better as far as counting goes. I got the RPE right as well. The best thing though was I'm starting to figure out the proper tightness as far as my lats and core throughout each rep. I know exactly when I'm doing it right and when I f*cked up.

    230 lb x 8 @RPE 7
    245 lb x 8 @RPE 8
    255 lb x 8 X 2 @RPE 9

    *I was going to do 260 lb on the final set. But based on how 245 lb went...gtfo.
    Last edited by imhungry4444; 10-20-2017 at 03:38 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  13. #223
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    Start to my first high stress week and it started off with a bang. Long workout and alot of quality stress.

    Squat: I was hella hyped during the ramp and heavy sets all throughout because I was listening to a certain song that had me turnt. First heavy set felt more like a RPE 7.5 with 360 lb, so I upped it to 365 on the last 3 sets. Went just fine.

    300 lb x 5 @RPE 6
    330 lb x 5 @RPE 7
    360 lb x 5 @RPE 7.5?
    365 lb x 5 x 3 @RPE 8

    *This was the song btw:

    (Yes, I'm a rap guy.)

    Close-grip bench press: Felt so much better because I now have a better understanding on my elbows during the ramp sets. During the eccentric, my elbows flare out to a 45 degree angle, while upon the concentric they slam back in. Same as the knees going out on the eccentric and coming back in on the concentric for adductor use.

    215 lb x 4 @RPE 7
    225 lb x 4 @RPE 8
    235 lb x 4 @RPE 8.5?
    240 lb x 4 x 2 @RPE 9

    Rack Pull: I was completely gassed by the time I got here. I was even worried my lower back was going to give out because the squat totally hampered it. But rack pull went off without a hitch. I was going to be a liiiittle conservative on the RPE 9 sets by 5 lb, but it turns out I had gotten alot stronger from last week and 440 lb felt like childs play. Aslong made sure my hip-hinge was working properly. Didn't want my lower back to get f*cked up. Also, on the first working set, I didn't put a 5 lb plate on the right end so I technically did 390 lb instead of 395 lb. It felt weird from the first rep but I just said "f*ck it" and went anyway.

    390 lb x 7 @RPE 7
    425 lb x 7 @RPE 8
    435 lb x 7 @RPE 8.5?
    440 lb x 7 @RPE 9(I think I could done two more so this is kinda a 8.5)
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
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    Was actually a pretty chill day today. Didn't feel easy but it wasn't like I was dying like Monday. Maybe because the weather is getting chillier here in FL(whatever that means), and I prefer training in "colder" conditions.

    Paused squat: Killed these. This time with a proper 2 ct. First two work sets were inaccurate because they felt way too easy. Ever the first heavy set felt by 0.5 of an RPE. Other than that I had everything under control. The main work was keeping my lats, core tight, and opening in the back. Also, my adductors still hadn't recovered from Monday's squats. They were sore as shiiit. Somehow I made it through.

    270 lb x 4 @RPE 7
    305 lb x 4 @RPE 8(more like 7.5)
    340 lb x 4 @RPE 9(borderline 8.5)
    345 lb x 4 x 2 @RPE 9

    Overhead press: Felt alot more fluid because I'm using my elbows properly now. On the eccentric my elbows flare out, then upon the concentric(mainly past my head) they slam back in. Though I f*cked up on my first heavy set because I accidentally redid my second working set of 135 lb @RPE 7. I was jammin' out to the music...again.

    125 lb x 5 @RPE 6
    135 lb x 5 x 2 @RPE 7
    145 lb x 5 x 4 @RPE 8

    Bent over rows: Nothing special with these. Just an extra set due to the high stress week. Trying to keep my back as horizontal and neutral as possible.

    210 lb x 8 @RPE 6
    230 lb x 8 @RPE 7
    245 lb x 8 x 4 @RPE 8

    Last edited by imhungry4444; 10-25-2017 at 01:03 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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    Great GPP day. Matched chin up volume to last week's 53 reps, even with the extra stress to my lats from yesterday's rows.

    Got 6 more reps on the hanging leg raises with 73 reps. Definitely felt my core contracting just by focusing on stretching my feet forward on the concentric.

    Cardio went splendid. Hit 3 miles EXACTLY in 25 minutes. I remembered to up the pace after each mile. Mid-3rd mile I felt fine. Obviously I was tired, but my pace was strong and improving. Very pleased with today's cardio.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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    End to my first high stress week. The change of weather has been a huge help. The air is cooler and a lil more dry. The humidity has been killing me. Also, I think the uptake in cardio has helped as well, as much as I don't want to admit it.

    Deadlift: Focused on trying to get my hips back a lil more because I think that's the problem with my bar swinging out upon the concentric. If my hips are a little farther back but the bar is still below my shoulders, it should travel alot more midline. Also, upped the weight by 5 lb after the first heavy set. In-set, it feels pretty heavy, but after I finish the set, it's always like "eh that wasn't so bad". Just have to gauge it right.

    385 lb x 5 @RPE 6
    405 lb x 5 @RPE 7
    435 lb x 5 @RPE 8?
    440 lb x 5 X 2 @RPE 8

    Paused bench press: Lowered all the weights relative to last week. As the sets progress, it becomes increasingly difficult(no duh). But what I did switch up was speeding up the sets. Not the reps. The iso is still at a one ct. But instead of stopping after every rep, I jump right into the next rep. I helped in the latter two sets. Also, I'm an idiot(but you know that), last week I was supposed to do 5 sets with the RPE 8. But I did 4. Today I did it right with 5.

    205 lb x 5 @RPE 6
    215 lb x 5 @RPE 7
    225 lb x 5 x 5 @RPE 8

    Tempo squats: Last day of tempo squats thank gawd. These weren't as bad as usual actually. Maybe thanks to the increase in cardio. Flew through the first half of every set. Thought it'd be easier to pop each rep off one after the other continuously, instead of stopping in lockout every time. Though I will say, after the final set, my lower back was sooo sore. Tempo squats fatigue my lower back even more than deadlifts.

    230 lb x 8 @RPE 6
    250 lb x 8 @RPE 7
    265 lb x 8 x 2 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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    Great start to the week. Also, fun to be using new big 3 variations.

    Squat: Because it's now 4 reps across all sets, the intensity has to go up so I upped everything by 5-10 lbs. My squat is the best it's ever been. I just feel like I'm executing it to the best of my ability.

    310 lb x 4 @RPE 6
    335 lb x 4 @RPE 7
    375 lb x 4 X 3 @RPE 8

    Paused bench press 3 ct: Knew I wouldn't be able to use big weights on this one relative to the 1 ct but I have to say, 3 ct is way more effective in teaching me how to stay tight throughout than the 1 ct. I think I'm gonna like 3 cts.

    190 lb x 4 @RPE 7
    205 lb x 4 @RPE 8
    225 lb x 4 x 3 @RPE 9

    Paused deadlift: I was sure I was going to hate these, but I'll be honest, I like'em. I think this is the variation that's going to help with my concentric bar path. It's even helping with the eccentric bar path by putting the bar back into the starting position properly. Up till now I think that's been the problem. I think I've been putting the bar down a little too far from my shins and I compensated by shoving my shins forward even more. All the weights felt a little lighter than I expected them to be. The first RPE 9 felt more like an 8.5, so I added 10 lbs and that time it felt right.

    375 lb x 4 @RPE 7
    385 lb x 4 @RPE 8
    405 lb x 4 @RPE 8.5?
    415 lb x 4 @RPE 9
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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    Killed today's sess.

    Pin squat: I'll end up liking pin squats as I get better at them. What I noticed immediately was my eccentric imbalance. As I descended to place the bar on the pins, the right side of the bar kept touching the pins before the left side each time. That either means the bar placement on my back is off, or I'm compensating onto my right leg more than my left. Became very aware of it as the sets progressed. Something else to work on.

    300 lb x 4 @RPE 7(Shouldn't have put that extra 5 lb on there. Felt like a RPE 7.5)
    315 lb x 4 @RPE 8
    325 lb x 4 @RPE 8.5?
    330 lb x 4 @RPE 9

    Overhead press: Really focused on tightening my glutes as soon as I got set after unracking it. Gives a better kinetic base throughout my body. I think I miscounted on the 3 set. So just in case after I racked it, I did 1 rest-pause rep to make sure I got the volume.

    135 lb x 4 @RPE 6
    145 lb x 4 @RPE 7
    155 lb x 4 x 5 @RPE 8

    Bent over row: Ran through these this time. What I adjusted was my grip. In the past couple weeks and overall I've only been pulling the bar(duh), but today I made sure I was squeezing the living sh!t out of the bar and ripping it off the floor for each rep. As opposed to touch'n go. My form, especially my neutral spine without moment, was the difference.

    215 lb x 8 @RPE 6
    230 lb x 8 @RPE 7
    250 lb x 8 x 4 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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    Finally got past 53 chin ups on the AMRAP x 7 minutes. Got 57 today. Pleased with that. This time I got my chest into the movement alot more. I felt alot stronger and less fatigued concentrically.

    Decided to do Russian twists today but with no weight. Just wanted to try out the movement straight up. Didn't get the core stimulus I was searching for, like I do hanging leg raises. In total got 193 reps. Unless you're supposed to count 1 rep after rotating both sides. In which case it'd be 96.5 reps in 7 minutes.

    Today's cardio was for 30 minutes instead of 25 and honestly I was fine. Initially by the end of the 1st mile I felt a little abdominal pain but it subsided later on. In 30 min I ended up getting 3.56 miles. I think that's pretty solid result.



    Btw, just realized, on this day one year ago I started this thread. Idk if anyone's been reading my bull sh!t. But I enjoy logging my progress. Keeps me responsible and adds a level of discipline to my training.
    Last edited by imhungry4444; 11-02-2017 at 02:58 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  20. #230
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    Training stress is starting to get to me a little. Feel kinda worn down due to the volume but as the program continues onto the second half, that should lower with the intensity going up. So I’ll have some 1-3 rep maxes coming up soon. So we’ll see just how strong and efficient I’ve gotten in these past weeks.

    Deadlift: The paused deadlifts are rearing their rewards. Bar is staying alot more midline up my shins. Totally numb to hook grip now. Doesn't even phase me.

    405 lb x 4 @RPE 6
    430 lb x 4 @RPE 7
    455 lb x 4 x 3 @RPE 8

    Here's the very last set: https://streamable.com/rzp6d

    1 ct paused bench press: All weights were accurate. Wanted to do 240 lb on the RPE 8 for a PR, but 235 lb was the right weight to do.

    205 lb x 4 @RPE 6
    225 lb x 4 @RPE 7
    235 lb x 4 X 5 @RPE 8

    Beltless squat: This one scares me because I'm not used to going into the 300s without a belt. But I totally overestimated the beltless aspect of it. Was far too conservative. Even the final set I think I coulda done it with 10 extra lb for a proper RPE 9.

    285 lb x 6 @RPE 7(more like 5.5)
    295 lb x 6 @RPE 8(more like 6)
    320 lb x 6 @RPE 9(more like 7.5)
    330 lb x 6 @RPE 9(more 8)
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  21. #231
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    GPP yesterday but without the cardio per the program. Just chin ups and abs.

    Got 55 reps on the chin ups. Pleased with that considering I'm hitting my back for the 4th day in a row. So 55 is a good number. Aslong as it's above 50 I'm good.

    Hit 70 reps on the ab roller. This time with more range of motion and proper control of my torso.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  22. #232
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    Squat: Did 4 plates for the first time ever yesterday. It was supposed to be a single for RPE 8 so I played it safe cause I've never done singles and did 4 plates. As far as singles go, felt more like a 7 than an 8. Rest of the sets were fine.

    405 lb x 1 @RPE 8(more like 70
    380 lb x 4 x 3 @RPE 8

    Here's 405 lb: https://streamable.com/9uxip

    3 ct paused bench press: Killed it this time around. What I changed was instead of having my feet flat on the floor, I went on the front of my foot alot more allowing my feet to go back more and giving me more of an arc. I feel alot strong in that position. The heavy sets were ascending because they felt like 8s instead of 9s.

    215 lb x 3 @RPE 7
    225 lb x 3 @RPE 8
    235 lb x 3 @RPE 9?(more like 8)
    240 lb x 3 @RPE 9?(more like 8.5)
    245 lb x 3 @RPE 9

    Paused deadlift: These were alot better this time in terms bar path. Made sure to feel the bar grazing up my shins with my back as tight as possible. I don't think I did a good job at gauging the RPEs here because I got cocky, but at the same time I do because whenever I finish the set I always feel like it wasn't that bad.

    405 lb x 4 @RPE 7
    415 lb x 4 @RPE 8
    425 lb x 4 x 2 @RPE 9
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  23. #233
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    Pin squat: I think I gauged the RPE on this one right. RPE is starting to become easier to use. I forgot to make sure the bar lands on the pins evenly. But my base, form, and depth were all good so I'm relatively pleased.

    300 lb x 3 @RPE 7(felt more like a six)
    325 lb x 3 @RPE 8
    335 lb x 3 @RPE 9(felt more like 8.5)
    340 lb x 3 x 2 @RPE 9

    Overhead press: I messed up the initial single. Thought my OHP strength hadn't dipped since I ran Texas Method but since I did virtually no OHPing during PH3, it took a hit. The rest of the sets were good. It's just that opening single was a pure RPE 10.

    185 lb x 1 @RPE 8(totally a 10)
    155 lb x 4 x 4 @RPE 8

    Bent over rows: I'm executing these so much better now. Not using as much momentum, and not letting my torso meet the bar in order to complete the rep. Just gotta make sure to remember squeeze and rip the bar. Also, what I tweaked was bending the bar upon the pull. So just like you try to bend the bar on the eccentric of the bench press, I did that same with the concentric of the rows and I think it helped a ton for the heavy sets.

    225 lb x 6 @RPE 6
    240 lb x 6 @RPE 7
    260 lb x 6 x 4 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  24. #234
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    Average GPP day.

    Though I did break into the 60s on my AMRAP chin ups. Was getting ready to do more but the timer went off unfortunately.

    Hanging leg raises got 70 reps. I thought my PR was 67 and I thought "well atleast I broke that PR", but the PR was 73.

    Got 3.5 miles in 30 min on today's cardio. My pacing was a little off around the second lap. I think I waterloaded a little much beforehand.

    Last edited by imhungry4444; 11-09-2017 at 04:27 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  25. #235
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    Deadlift: Lifted the most amount of weight I've ever done yesterday. Period. 525 lb. Was supposed to be an RPE 8, but felt like a 7.5. Even the sets afterward were on point.

    525 lb x 1 @RPE 8(7.5)
    465 lb x 4 x 3

    Here's 525 lb: https://streamable.com/ycadu

    1 ct paused bench press: The opening single was supposed to be a 8, and since I had benched 300 lb at one point, I thought it had gotten a little better. Apparently not. 285 lb was a 10/10. Rest of the sets were fine.

    285 lb x 1 @RPE 8(10!)
    240 lb x 3 x 4

    Beltless squat: I f*cked up bigtime on this one. Got waaaay too cocky relative to last week's beltless squat. So I upped all the weight. I had been pretty gassed coming in. And the opening heavy set at 330 lb felt a little too heavy. So I lowered it by 5 lb. By the time I got to the second to last set, I failed on the last rep. I hadn't failed on a squat in a long time. It sucked but it was my fault 100%. Gotta hop off the stupidity and do the right RPEs, not the ego RPEs.

    295 lb x 6 @RPE 6
    315 lb x 6 @RPE 7(more like 8)
    330 lb x 6 @RPE 8(more like 9)
    325 lb x 6 @RPE 8(more like 8.5)
    325 lb x 5 @RPE 8
    315 lb x 6 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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    GPP day was solid today. Made it in the 50s on chin ups after again hitting back 3 days in a row. Got 56, one more than last Saturday's.

    Upped the reps on ab roller as well. Got 70 reps. 3 more than last time I did ab roller.

    Used the assault bike today for the first time. I actually like it. It's a full body work out considering you cycle with your legs while you push and pull the handles. Did HIIT for 12 minutes, 2 min off, 20 sec on.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
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  27. #237
    Registered User imhungry4444's Avatar
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    Squat: Because 405 lb felt relatively easy for an opening single last week, I upped it by 15 lb. Felt more like a 9 though, but I'm glad I did. Doing singles is a skill. A skill I plan on getting better at. Rest of the sets with 385 lb for triples were fluid. I even recorded one set to make sure it was past parallel. Which it was.

    420 lb x 1 @RPE 8(pretty much a 9)
    385 lb x 3 x 4

    Here's the 420 lb single: https://streamable.com/7j2zm

    Pin bench press: First time doing this movement. Just as I've learned to appreciate the pin squat, I'm gonna appreciate this one as well. What I noticed here was that it's going to help with the bar placement because for it to touch my sternum and the pins, it needs to be in that exact spot. So this is going to help alot with my bar placement in the iso.

    225 lb x 3 @RPE 7
    230 lb x 3 @RPE 8?(more like 7.5)
    240 lb x 3 @RPE 9?(more like 8)
    245 lb x 3 x 2 @RPE 9

    Paused deadlift: This might just be my favorite deadlift variation. Allows me to work the movement, and slow it down to perfect tightness and bar path. Love these.

    405 lb x 3 @RPE 7
    420 lb x 3 @RPE 8
    435 lb x 3 @RPE 9(more like 8.5)
    445 lb x 3 @RPE 9
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
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  28. #238
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    Pin squat: Easiest pin squat's I've done ever. Though ofcourse it was for 3 reps across all sets, but form-wise it was fluid. Kept ramping the RPE 9's cause each one was a little easier than a 9.

    305 lb x 3 @RPE 7
    325 lb x 3 @RPE 8
    345 lb x 3 @RPE 9?(more like 8.5)
    350 lb x 3 @RPE 9?(again, still an 8.5)
    355 lb x 3 @RPE 9

    Overhead press: Killed this one. 180 lb for a single felt way more like an 8. And the latter sets were on point except the first.

    180 lb x 1 @RPE 8
    160 lb x 3 @RPE 8(more like 7.5)
    165 lb x 3 x 3 @RPE 8

    Bent over rows: Just like last week, I killed these. They felt much better positionally. Kept the torso as horizontal as possible. Also, just like with the paused DL this week, I made sure I was rotating my wrists externally even after the initial set up. The action of trying to bend the bar.

    225 lb x 6 @RPE 6
    245 lb x 6 @RPE 7
    265 lb x 6 @RPE 8?(more like 7.5)
    270 lb x 6 x 3 @RPE 8
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  29. #239
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    Was busy and away from my comp all week since last Thursday. On that GPP day I got a PR of 64 chin ups and 90 hanging leg raises in 7 minutes for each lift. Then, I had someone over so I decided to just stationary bike the cardio.

    Last Friday's sess. was solid. Hit 535 lb on the opening deadlift single @RPE 8, and 475 x 3 x 4 on the back off sets.

    Here's 535 lb: https://streamable.com/r4opq

    The main thing that I f*cked up here was releasing the external rotation torque in my wrists upon the concentric causing my upper back to round juuuuust a bit. Also, I didn’t shift my weight back enough, thus starting out a lil too much on the front of my foot.

    285 lb on the 1 ct paused bench press felt way more like an RPE 8 this time. Back off sets ascended because none felt like an RPE 8 until 260 lb on the last set. Did 245 lb, 255 lb x 3 x 2, and finally 260 lb.

    Beltless squat went much better this time because I was alot more reasonable with the RPEs.

    285 lb x 6 @RPE 6
    300 lb x 6 @RPE 7
    315 lb x 6 @RPE 7.5?
    320 lb x 6 x 3 @RPE 8

    GPP day on Saturday was done outside my studio because I was out of town for the weekend. So I just did a classic military style session. 120 push ups in 7 minutes, and 90 sit ups in 7 minutes. Cardio I supplemented with a different activity.~
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
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  30. #240
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    Final week of The Bridge and I gotta say, this is probably the most effective and well designed program I’ve ever run. I’m contemplating running it again, back-to-back.

    Totally f*cked up on the heavy single today. I've learned that I'm rushing into making 4-plates the norm. Last weeks heavy single was with 420 lb and it kinda felt like a 9. So instead of backing off I tried 430 lb like a dumbass. Failed halfway up. So I redid the single with 410 lb. Felt way more like an RPE 8. Since this is a low stress week, there were only 2 back off sets.

    385 lb x 3 @RPE 8(more like 7.5?)
    390 lb x 3 @RPE 8

    3 ct paused bench press: This one was accurate throughout. Every RPE was on point and the counts were accurate.

    220 lb x 3 @RPE 7
    235 lb x 3 @RPE 8
    250 lb x 3 @RPE 9

    Paused deadlift: Shoulda done one more warm up set before doing the opening ramp set. 415 lb x 3 felt a little heavier. But the rest of the sets were good. Hit an unplanned PR at the end, cause I was going to do 435 lb, but everything felt good after every set.

    415 lb x 3 @RPE 7
    425 lb x 3 @RPE 8
    450 lb x 3 @RPE 9(kiiiind of a 8.5)
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 395 lb x 5
    DL: 480 lb x 5
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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