New Log - New Me - Lifting after serious health issues

[daawhitty]

The Bridge Day 3 #2
Saturday, 6 October 2018 at 12:31

Deadlift (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 70 kg × 3
Set 4: 80 kg × 3
Set 5: 82 kg × 5
Set 6: 86 kg × 5
Set 7: 90 kg × 5 [PR]
Set 8: 86 kg × 5
Set 9: 82 kg × 5

Notes: Built up to 82 @6, 86 @7, 90 @8

Up 2kg from last week.

1 Second Pause Bench Press
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 63 kg × 5
Set 6: 66 kg × 5 [PR]
Set 7: 63 kg × 5
Set 8: 60 kg × 5
Set 9: 57 kg × 5

Notes: Notes: built up to 60@6, 63 @7, 66 @8
May have been @7 the 66kg moved fast as anything. Up 1kg from last week.

3-0-3 Tempo Squat
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 46 kg × 8
Set 4: 48 kg × 8
Set 5: 50 kg × 8
Set 6: 48 kg x 8

Notes: Built up to 46 @6, 48 @7, 50 @8

Legs were shaking after this.. a real quad and ass killer.

[daawhitty]

Deadlift top set.. 90kg x 5@8

[mannymann]

They are some great numbers mate. The tempo squats just seem to last forever

[daawhitty]

They are some great numbers mate. The tempo squats just seem to last forever

Yeah I had to blitz through mine with 2 min rest as I was already creeping over 1:30 hours for basically 2 main lifts.. Its a real tough lift keeping tight for so long and for so many reps.

[daawhitty]

The Bridge V1 - Day 1 #3
Tuesday, 9 October 2018 at 23:06

Squat With Belt
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 65 kg × 3
Set 5: 68 kg × 5 RPE 6
Set 6: 71 kg × 5 RPE 7
Set 7: 75 kg × 5 RPE 7.5
Set 8: 77 kg × 5 RPE 8.5
Set 9: 75 kg × 5 RPE 8

Notes: up 5kg from last week. Noticed I am lifting my heel slightly at depth will try and work on slowly increasing width to limit knee travel and keep weight more mid foot.

Close Grip Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 62 kg × 4
Set 5: 65 kg × 4 RPE 7
Set 6: 67 kg × 4 RPE 8
Set 7: 68 kg × 4 RPE 9
Set 8: 68 kg × 4 RPE 9

Notes: PR on close grip bench.. moved fast.

Block pull
Set 1: 50 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 77 kg × 7 RPE 7
Set 5: 81 kg × 7 RPE 8
Set 6: 85 kg × 7 RPE 9
Set 7: 81 kg × 7 RPE 9

Notes: was feeling pretty faint doing these last sets. The long workout really started to kick me in the nuts.. slight last soreness today so may have got a bit sloppy/rounded at the tail end of the last two sets.

[daawhitty]

Bridge Day 2 #3
Thursday, 11 October 2018 at 23:20

2 Count Paused Squat
Set 1: 20 kg × 4
Set 2: 30 kg × 4
Set 3: 40 kg × 4
Set 4: 50 kg × 4
Set 5: 60 kg × 4
Set 6: 63 kg × 4
Set 7: 66 kg × 4
Set 8: 63 kg × 4

Notes: Worked on better ankle position. Coach noticed it caving in and prescribed a more straight foot position and pressure on the outside of the foot. Immediately noticed more quad engagement. Will deload slightly to nail technique but should prevent tipping at higher loading.

Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 25 kg × 5
Set 3: 30 kg × 5
Set 4: 35 kg × 4
Set 5: 40 kg × 5
Set 6: 42 kg × 5
Set 7: 44 kg × 5
Set 8: 42 kg × 5
Set 9: 40 kg × 5
Set 10: 40 kg × 5

Notes: Sore obliques/lats meant belting up hurt so prescription was down 2kg from plan. Finished strongly beltless.

Pendlay Row (Barbell)
Set 1: 40 kg × 8
Set 2: 46 kg × 8
Set 3: 50 kg × 8
Set 4: 52 kg × 8
Set 5: 54 kg × 8
Set 6: 52 kg × 8

Notes: Was feeling pretty fatigued in lower back so used lifting straps. Made these move much easier so was able to load up 2kg more than plan.

[daawhitty]

The Bridge Day 3 #3
Sunday, 14 October 2018 at 00:06

Deadlift (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 70 kg × 3
Set 4: 80 kg × 3
Set 5: 84 kg × 1

Notes: Still nursing a sore lat/oblique so worked up to 80kg then called it.

1 Second Pause Bench Press
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 62 kg × 5
Set 6: 65 kg × 5
Set 7: 65 kg × 5
Set 8: 67 kg × 7 PR

[daawhitty]

The Bridge V1 - Day 1 - Week 3 #4
Tuesday, 16 October 2018 at 22:28

Squat With Belt
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 65 kg × 3
Set 5: 70 kg × 5
Set 6: 72 kg × 5
Set 7: 76 kg × 5
Set 8: 78 kg × 5 PR post surgery
Set 9: 74 kg × 5

Notes: 70kg @6, 72kg @7, 76kg @7.5, 78kg @8, 74kg @8

Close Grip Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 1
Set 5: 63 kg × 4
Set 6: 66 kg × 4
Set 7: 69 kg × 5 PR
Set 8: 66 kg × 4
Set 9: 66 kg × 4

Notes: 73kg @7, 66kg @8, 69kg@9, 66kg’s @9

Block pull
Set 1: 50 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 74 kg × 7
Set 4: 70 kg × 7
Set 5: 70 kg × 7

Notes: Intercostal still sore from last week. Took off 2 RPE. Belt less 25kg bumper.
74kg@7, then 70kg’s @7

[mannymann]

Nice man, well done on the PR

[daawhitty]

Nice man, well done on the PR

Thanks.. was going to miss last night as I was so tired. It’s that time of year I guess.. but all the weights moved great..should be good for an 80kg single soon on bench and 90kg on squat.

[daawhitty]

Bridge Day 2 #4
Saturday, 20 October 2018 at 12:30

Notes: high stress week continues. Lots of sets @8 or higher.. tough took 2 hours..

2 Count Paused Squat
Set 1: 20 kg × 4
Set 2: 30 kg × 4
Set 3: 40 kg × 4
Set 4: 50 kg × 4
Set 5: 60 kg × 4
Set 6: 64 kg × 4
Set 7: 68 kg × 4
Set 8: 70 kg × 4
Set 9: 72 kg × 4
Set 10: 72 kg × 4
Set 11: 72 kg × 4

Notes: 68kg @7, 70kg @8, 72kg @9 x 3

Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 25 kg × 5
Set 3: 30 kg × 5
Set 4: 35 kg × 3
Set 5: 40 kg × 1
Set 6: 42 kg × 5
Set 7: 44 kg × 5
Set 8: 42 kg × 5
Set 9: 42 kg × 5
Set 10: 40 kg × 5

Notes: 40kg @6, 42kg @7, 44kg @8

Pendlay Row (Barbell)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 53 kg × 8
Set 4: 56 kg × 8
Set 5: 56 kg × 8
Set 6: 56 kg × 8
Set 7: 56 kg × 8

Notes: 56kg @8

[daawhitty]

The Bridge Day 3 #4
Monday, 22 October 2018 at 21:37

Notes:

Felt good tonight. Hit a great PR on bench especially at the RPE..


Deadlift (Barbell)
Set 1: 50 kg × 5
Set 2: 70 kg × 5
Set 3: 80 kg × 3
Set 4: 85 kg × 1
Set 5: 90 kg × 5
Set 6: 92 kg × 5
Set 7: 95 kg × 5
Set 8: 95 kg × 5
Set 9: 90 kg × 5

Notes: 90kg @6, 92kg @7, 95kg @8, 95kg @8.5, 90kg @8

1 Second Pause Bench Press
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 65 kg × 5
Set 6: 66 kg × 5
Set 7: 69 kg × 7 PR
Set 8: 70 kg × 6 PR
Set 9: 66 kg × 5
Set 10: 65 kg × 5

Notes: 65kg @6, 66 kg @6 , 69kg @7.5, 70kg @8, 66kg @8, 65kg @8

[daawhitty]

Bridge Day 1 #6
Thursday, 25 October 2018 at 22:38

Squat With Belt
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 65 kg × 3
Set 5: 70 kg × 1
Set 6: 74 kg × 4 @ 6
Set 7: 77 kg × 4 @ 7
Set 8: 80 kg × 4 @ 8.5
Set 9: 80 kg × 4 @ 8
Set 10: 80 kg × 2 @ 9
Set 11: 75 kg × 4 @ 7

Notes: Bottled it on the third set of 80kg. Need to just lift it and not overthink.

3 Count Pause Bench
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 3
Set 5: 64 kg × 4 @ 7
Set 6: 66 kg × 4 @ 8
Set 7: 69 kg × 4 @ 9
Set 8: 69 kg × 4 @ 9

Notes: probably could have done 70kg.

2 Count Paused Deadlift 1”
Set 1: 50 kg × 5
Set 2: 70 kg × 4
Set 3: 80 kg × 1
Set 4: 80 kg × 4 @ 7
Set 5: 83 kg × 4 @ 8
Set 6: 85 kg × 4 @ 9
Set 7: 85 kg × 4 @ 9

Notes: first time doing these I think I got the technique down good.

[daawhitty]

Bridge Day 2 #5
Sunday, 28 October 2018 at 10:37

Managed to fit some training in whilst on holiday. Went ok despite the small hangover..



Pin Squat
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 65 kg × 4 @ 7
Set 6: 70 kg × 4 @ 8
Set 7: 72.5 kg × 4 @ 9
Set 8: 70 kg × 4 @ 9
Set 9: 70 kg × 4 @ 9

Notes: First time trying these. Started at the top. Deload to the bar and straight up.

Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 35 kg × 3
Set 4: 40 kg × 1
Set 5: 42.5 kg × 4 @ 6
Set 6: 45 kg × 4 @ 7
Set 7: 47.5 kg × 6 @ 9
Set 8: 50 kg × 4 @ 9
Set 9: 47.5 kg × 4 @ 8

Notes: 47.5kg rep PR
50kg rep PR

Pendlay Row (Barbell)
Set 1: 40 kg × 8
Set 2: 40 kg × 8 @ 6

Face Pull (Cable)
Set 1: 10 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12

Lat Pulldown (Cable)
Set 1: 55 kg × 8
Set 2: 55 kg × 8

[daawhitty]

Bridge Day 1 #7
Saturday, 3 November 2018 at 14:54

Squat With Belt
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 70 kg × 3
Set 5: 80 kg × 1 @ 6
Set 6: 83 kg × 1 @ 6
Set 7: 86 kg × 1 @ 7
Set 8: 89 kg × 1 @ 7
Set 9: 92 kg × 1 @ 8 PR
Set 10: 82 kg × 4 @ 8
Set 11: 80 kg × 4 @ 8
Set 12: 80 kg × 4 @ 8
Set 13: 80 kg × 4 @ 8

Notes: This week I get to try singles . Was estimating 88kg so 92kg @8 was fantastic.
Back offs moved much better than last week for sure.

3 Count Pause Bench
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 3
Set 5: 60 kg × 3
Set 6: 64 kg × 4 @ 7
Set 7: 67 kg × 3 @ 7
Set 8: 69 kg × 3 @ 8
Set 9: 72 kg × 3 @ 9 PR
Set 10: 72 kg × 3 @ 8

Notes: Had a lift off for the last set so RPE dropped a little. These moved great.

2 Count Paused Deadlift 1”
Set 1: 50 kg × 5
Set 2: 70 kg × 4
Set 3: 80 kg × 1
Set 4: 83 kg × 4 @ 7
Set 5: 87 kg × 4 @ 8
Set 6: 90 kg × 4 @ 8 PR
Set 7: 90 kg × 4 @ 8.5

Notes: 5kg up from last session. Couldn’t be happier.

[daawhitty]

Bridge Day 2 #6
Tuesday, 6 November 2018 at 20:25

Pin Squat
Set 1: 20 kg × 4
Set 2: 40 kg × 4
Set 3: 50 kg × 5
Set 4: 60 kg × 4
Set 5: 65 kg × 4 @ 6
Set 6: 70 kg × 4 @ 7
Set 7: 73 kg × 4 @ 8
Set 8: 75 kg × 4 @ 9 PR
Set 9: 75 kg × 4 @ 9

Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 30 kg × 80
Set 3: 35 kg × 3
Set 4: 40 kg × 1
Set 5: 45 kg × 1
Set 6: 51 kg × 1 @ 6
Set 7: 53 kg × 1 @ 7
Set 8: 56 kg × 1 @ 9.5 PR
Set 9: 50 kg × 2 @ 9
Set 10: 46 kg × 4 @ 8
Set 11: 45 kg × 4 @ 8
Set 12: 44 kg × 4 @ 8

Notes: was hoping to hit my top set @8 for a single. Moved slowly so called it.

Pendlay Row (Barbell)
Set 1: 53 kg × 8 @ 6.5
Set 2: 56 kg × 7 @ 8
Set 3: 60 kg × 8 @ 8 PR
Set 4: 56 kg × 8 @ 8
Set 5: 58 kg × 8 @ 8

Face Pull (Cable)
Set 1: 15 kg × 12
Set 2: 15 kg × 12

[daawhitty]

Bridge Day 3 #6
Thursday, 8 November 2018 at 21:28

Deadlift (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 3 [Warm-up]
Set 4: 95 kg × 1
Set 5: 100 kg × 1 @ 6
Set 6: 105 kg × 1 @ 6
Set 7: 110 kg × 1 @ 7
Set 8: 114 kg × 1 @ 8
Set 9: 102 kg × 4 @ 8
Set 10: 100 kg × 4 @ 8
Set 11: 100 kg × 4 @ 8
Set 12: 80 kg × 6 @ 6

Notes: Worked up to a single @8 moved fast but called it.. down sets confirmed it.
Previous PR was 102.5kg so made up e1rm over 120kg

1 Second Pause Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 65 kg × 1
Set 5: 70 kg × 1 @ 6
Set 6: 72 kg × 1 @ 6
Set 7: 75 kg × 1 @ 7
Set 8: 77 kg × 1 @ 8
Set 9: 70 kg × 4 @ 8
Set 10: 70 kg × 4 @ 8
Set 11: 68 kg × 4 @ 8
Set 12: 68 kg × 4 @ 8

Notes: Worked up to an easy @8 single without a spot. Took 77kg for a PR though..Would have gone up 2kg if I had a spot will take down 80kg in the next two weeks

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 55 kg × 6 @ 6
Set 5: 57 kg × 6 @ 7
Set 6: 60 kg × 6 @ 8
Set 7: 60 kg × 6 @ 8
Set 8: 65 kg × 6 @ 8

Notes: Was shattered when I came to these so worked on high bar fast reps . Worked my quads hard..

[daawhitty]

Bridge Day 1 #7
Tuesday, 13 November 2018 at 21:22

Squat With Belt
Set 1: 84 kg × 1 @ 6
Set 2: 88 kg × 1 @ 6
Set 3: 92 kg × 1 @ 7
Set 4: 95 kg × 1 @ 7
Set 5: 98 kg × 1 @ 8 PR
Set 6: 80 kg × 3 @ 7
Set 7: 85 kg × 3 @ 7
Set 8: 88 kg × 3 @ 7

Notes: Worked up to last weeks @8 92kg and it moved so easily was able to top off at 98kg for a PR

2 Count Paused Deadlift 1”
Set 1: 90 kg × 3 @ 7
Set 2: 92 kg × 3 @ 8
Set 3: 95 kg × 3 @ 9
Set 4: 100 kg × 3 @ 9

Notes: These moved hard but good.

Pin Bench
Set 1: 65 kg × 3 @ 6
Set 2: 67 kg × 3 @ 7
Set 3: 70 kg × 3 @ 8
Set 4: 73 kg × 3 @ 9
Set 5: 68 kg × 3 @ 9
Set 6: 68 kg × 3 @ 9

Notes: First time doing this. Happy to get 73kg for a trip.

[daawhitty]

Bridge Day 3 #7
Saturday, 17 November 2018 at 14:24

Deadlift (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 100 kg × 3 @ 6
Set 5: 105 kg × 3 @ 6
Set 6: 110 kg × 1 @ 6
Set 7: 115 kg × 1 @ 6
Set 8: 120 kg × 1 @ 7
Set 9: 125 kg × 0

Notes: Top set PR 120kg. Tried 125kg but missed half way. Grip issues.

1 Second Pause Bench Press
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 65 kg × 3 @ 6
Set 5: 70 kg × 3 @ 7
Set 6: 75 kg × 1 @ 7
Set 7: 78 kg × 1 @ 7
Set 8: 80 kg × 1 @ 8
Set 9: 73 kg × 3 @ 8

Notes: 2 PR’s 78 then 80kg

Squat (Barbell)
Set 1: 65 kg × 6 @ 6
Set 2: 68 kg × 6 @ 7
Set 3: 70 kg × 6 @ 8
Set 4: 70 kg × 6 @ 8
Set 5: 73 kg × 6 @ 8

[daawhitty]

Strained my left hamstring on my peak week so was robbed of displaying my strength gains on squat and bench..

Overall very pleased with this block.
Bench + 5kg
Squat + 20kg
Deadlift + 18kg
OHP + 3kg
Total increased 43/45 kg

[daawhitty]

Hypertrophy 7 Week Day 1
Wednesday, 12 December 2018 at 22:07

Running (Treadmill)
Set 1: 1.07 mi | 20:00

Notes: GPP Brisk walk @115bpm

Hip Abductor (Machine)
Set 1: 30 kg × 20
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 45 kg × 12

Notes: As part of rehab. Warmed my abductors up nicely.

Squat With Belt
Set 1: 52 kg × 6
Set 2: 55 kg × 6
Set 3: 58 kg × 6
Set 4: 58 kg × 6

Notes: Beltless. Rehab work will be adding between 2 & 5 kg per session until I’m back to working weight.

Overhead Press (Barbell)
Set 1: 35 kg × 6
Set 2: 40 kg × 6 @ 7
Set 3: 42 kg × 6 @ 8.5
Set 4: 40 kg × 6 @ 10

Notes: To used to low reps so these were overshot 40kg was meant to be an ez warm up.

Bench Press (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 5
Set 3: 10 kg × 5
Set 4: 10 kg × 5
Set 5: 10 kg × 5
Set 6: 12 kg × 5
Set 7: 12 kg × 5
Set 8: 14 kg × 5
Set 9: 14 kg × 5
Set 10: 16 kg × 5
Set 11: 16 kg × 5
Set 12: 16 kg × 5
Set 13: 16 kg × 4

Notes: Myo reps: completely made a mess of my initiation set should have picked 18 or 20kg.. supposed to be 1 set then 2 sets of 5 to almost failure.

Lat Pulldown (Cable)
Set 1: 40 kg × 12
Set 2: 45 kg × 8
Set 3: 45 kg × 8
Set 4: 45 kg × 8
Set 5: 45 kg × 6
Set 6: 40 kg × 6
Set 7: 35 kg × 6

Notes: As part of GPP max sets and reps in 7 minutes. Took these all to RPE 8

[daawhitty]

Easing back into heavier weights after my hamstring strain - so will be re-running The Bridge v1 as I had a good response last time.

Goals over next 8 weeks:
Squat 110/120 +10/20kg
Bench 90/95 + 5/10kg
Deadlift 130/140 +10/20kg
OHP 60 + 2.5kg

[daawhitty]

Took a bit of a breakaway from programming due to injury hand and hammy.


Back at it now..

[daawhitty]

Bridge V3

Tuesday, 8 January 2019 at 22:37
Day 3.

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 75 kg × 4 @ 6
Set 5: 82.5 kg × 4 @ 7
Set 6: 90 kg × 6 @ 8

Still being conservative after my hamstring pull will add weight weekly and by week 4 onwards I should be looking to increase e1rm.

Incline Bench Press (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 5 kg × 5 [Warm-up]
Set 4: 52.5 kg × 5 @7
Set 5: 55 kg × 5 @8
Set 6: 57.5 kg × 5 @9

Low incline. Just easing into the movement with light weight. Once I’m over 60 then it should start to become challenging..!

Leg Press
Set 1: 70 kg × 10
Set 2: 80 kg × 10 @7
Set 3: 100 kg × 10 @8
Set 4: 120 kg × 10 @9

Using sled press.. should be able to add 10kg a week once I get acclimated to the stress.

Tricep Pushdown
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 10

Incline Curl (Dumbbell)
Set 1: 8 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg x 12

These are humbling..!

Bridge 3 GPP
Tuesday, 8 January 2019 at 00:06

Running (Treadmill)
Set 1: 1.31 mi | 25:00
6 incline 5 speed

Lat Pulldown (Cable)
Set 1: 55 kg × 12
Set 2: 55 kg × 8
Set 3: 50 kg × 8
Set 4: 45 kg × 7
Set 5: 40 kg × 6
Set 6: 35 kg × 8
Set 7: 35 kg × 6
Set 8: 30 kg × 6

7 mins - 30s rest between sets. 12-15@8
Started to heavy will adjust to 45 and build from there

Face Pull (Cable)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 12.5 kg × 10
Set 5: 12.5 kg × 10
Set 6: 12.5 kg × 8
Set 7: 12.5 kg × 8

7 mins - 39s rest between sets.
12.5kg looks on the money to progress once I get all sets at 15@8

Bridge V3 Day 2
Saturday, 5 January 2019 at 15:41

2 Count Paused Squat
Set 1: 40 kg × 4
Set 2: 50 kg × 4
Set 3: 60 kg × 4
Set 4: 65 kg × 2
Set 5: 67 kg × 5 @ 6
Set 6: 70 kg × 5 @ 7
Set 7: 72.5 kg × 5 @ 8
Set 8: 75 kg × 5 @ 9 REP PR

Felt solid more like a hard 8 if truth be told.

Press With Belt
Set 1: 30 kg × 5
Set 2: 35 kg × 5
Set 3: 40 kg × 5 @ 6
Set 4: 42.5 kg × 5 @ 7
Set 5: 45 kg × 5 @ 8
Set 6: 48 kg × 5 @ 9 REP PR

Eyeing up a 60kg press at the end of this block. This was a good start.

Pendlay Row (Barbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10 @ 7
Set 3: 52.5 kg × 10 @ 8
Set 4: 55 kg × 10 @ 9

Kept my strength well in these despite no doing them for a few weeks was good.

Tricep Pushdown
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 15

Hammer Curl (Dumbbell)
Set 1: 12 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12

Bridge V3 Day 1
Thursday, 3 January 2019 at 17:27

Squat With Belt
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 40 kg × 5
Set 4: 45 kg × 5
Set 5: 50 kg × 5
Set 6: 55 kg × 5
Set 7: 60 kg × 5
Set 8: 65 kg × 5
Set 9: 67.5 kg × 5
Set 10: 70 kg × 5
Set 11: 75 kg × 4 @ 6
Set 12: 77 kg × 4 @ 7
Set 13: 79 kg × 4 @ 8
Set 14: 81 kg × 4 @ 8

1 Second Pause Bench Press
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 55 kg × 5
Set 4: 60 kg × 5
Set 5: 62 kg × 4 @ 6
Set 6: 64 kg × 4 @ 7
Set 7: 67 kg × 4 @ 8
Set 8: 69 kg × 4 @ 9

Slightly down on e1rm but should come back quick.

2 Count Paused Deadlift 1”
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 65 kg × 5 @ 7
Set 5: 70 kg × 5 @ 8
Set 6: 75 kg × 5 @ 9
Set 7: 70 kg × 5 @ 6
Set 8: 70 kg × 5 @ 6

These got easier as I got deeper into the workout. Will make a decent 10kg jump next time

[mannymann]

Nice work buddy.

[daawhitty]

Nice work buddy.

Thanks dude.. itching to train again. Back on it tonight gpp

[daawhitty]

Holy Thread Resurrection..

Got a meet planned in June 19 and I’ve just signed up to some 1-1 coaching to work on technical week points and provide motivation when it’s hard..

Program: The Bridge

Week 1 day 1

Squat
65kg x 5@6
70kg x 5@7
73kg x 5@8
Detrained will be back to working weights in the next few weeks.

CGBP
62.5kg x 4@7
65kg x 4@8
67.5kg x4@9

Block Pull
70kg x 7@6
75kg x 7@7
82kg x7@8
Definitely undershot this but was concerned more about the conditioning ie lack off on high rep dl.

Week 1 day 2

2ct pause squat

63kg x 4@7
66kg x 4@8
70kg x 4@9

Worked on putting pressure on the outside of my foot to correct some ankle cave I noticed after vid review of Monday’s squats..

OHP

40kg x 5@6
43kg x 5@7
45kg x 5@9
Overshot RPE

Rows
48kg x 8@6
51kg x 8@7
54kg x 8@8 x 2
Worked on moving these as fast as possible.

Week 1 day 3

PT session

Squats / Paused

5 sets of 5 70kg

Bench

60kg x 5
70kg x 3@8
80kg x 1@9.5
Felt good and thought I could have actually hit it for a double after the 70 moved so great. Pauses were long and tight.

Deadlift

60kg x 5
80kg x 5
90kg x 3
100kg x 1
110kg x 1 belt @7
120kg x 1 belt alt grip @8

These felt good definitely had another 10kg in me today.

[daawhitty]

The Bridge V1 - Day 1 - Week 2
Tuesday, 9 April 2019 at 18:19

Signed up for 1-1 coaching but continuing with The Bridge.

Squat With Belt
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 65 kg × 5 @ 6
Set 5: 70 kg × 5 @ 6
Set 6: 75 kg × 5 @ 7
Set 7: 80 kg × 5 @ 8
Set 8: 80 kg × 5 @ 8
Set 9: 80 kg × 5 @ 8

Notes: +7kg from last week.. I got confirmation that what I thought was a good morning squat rack was just me using my hips to finish the rep. Last set moved so much easier as a result.

Close Grip Bench Press
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 4 [Warm-up]
Set 4: 60 kg × 4 @ 6
Set 5: 64 kg × 4 @ 7
Set 6: 66 kg × 4 @ 8
Set 7: 70 kg × 3 @ 9
Set 8: 68 kg × 4 @ 9

Notes: overshot My top set but the @8 moved so good +2.5kg Should have gone to 69 and I would of got it.

Block pull
Set 1: 50 kg × 7 [Warm-up]
Set 2: 70 kg × 7 [Warm-up]
Set 3: 80 kg × 7 @ 6 [Warm-up]
Set 4: 90 kg × 7 @ 7
Set 5: 95 kg × 7 @ 8
Set 6: 95 kg × 7 @ 8

Notes: these moved great. +13 kg from last week. Would have jumped to 100 but was running out of time.

Notes: Beltless

[daawhitty]

24/5/19 - 1RM Testing.

Have been working for the past 4 weeks on a Powerlifting Program - the cycle ends with 1RM testing on SBD.

Squat

90kg / 100kg / 105kg - New PR

Bench

80kg / 85kg Paused - New PR / 87.5kg T&G / 90kg T&G new PR

Deadlift

120kg / 127.5kg - New PR / 130kg Fail

Was too gassed by the end of a 2.30 hours session..

New Targets for June 19

Squat 110kg, Bench 95kg, Deadlift 135kg

[daawhitty]

Been a while but i’ve put in a decent 6 month block of training. A few milestones hit on the way. DL 140+ Bench 90+ Squat 120+ and 60 ohp

Today started a 12 week RTS powerlifting program - 4 days a week. TLDR comp lifts 1@8. low intensity high volume low frequency Squat & Dead. Bench ridiculous volume and frequency 6x a week.

W1D1

Day 1
Sunday, 4 October 2020 at 14:31

Competition Squat
Set 1: 75 kg × 5 [Warm-up]
Set 2: 87.5 kg × 4 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 110 kg × 1 [Warm-up]
Set 5: 120 kg × 1 @ 8 borderline depth..
Set 6: 92.5 kg × 1 @ 6
Set 7: 92.5 kg × 1 @ 6
Set 8: 92.5 kg × 1 @ 6
Set 9: 92.5 kg × 1 @ 6
Set 10: 92.5 kg × 1 @ 6
Set 11: 92.5 kg × 1 @ 6
Set 12: 92.5 kg × 1 @ 7

Notes: 120 kg@8 e1rm 130kg

Competition Bench Press
Set 1: 40 kg × 5 [Warm-up]
Set 2: 50 kg × 4 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 70 kg × 1 [Warm-up]
Set 5: 75 kg × 1 [Warm-up]
Set 6: 80 kg × 1 @ 8
Set 7: 60 kg × 5 @ 6
Set 8: 60 kg × 5
Set 9: 60 kg × 5
Set 10: 60 kg × 5
Set 11: 60 kg × 5
Set 12: 60 kg × 5
Set 13: 60 kg × 5
Set 14: 60 kg × 5

Notes: Good pause 1@8 e1rm 92.5

Close Grip Floor Press
Set 1: 50 kg × 10 @ 6
Set 2: 52.5 kg × 10 @ 7
Set 3: 55 kg × 10 @ 8
Set 4: 55 kg × 10 @ 8

Hard 2 hour plus session.

https://www.instagram.com/p/CF7X65UA...d=562ucisg41pk