crunchy log

[crunchyKnees]

Hi.

This is my first post to this board. Thanks for hosting this forum, I've been enjoying reading the discussions here since I discovered it this week.

Bit about myself...

I'm finishing my (3x5) novice LP some time soon. I'm looking to transition into something with more volume, based on some of the material BBM have been putting out this last year or so, which seems to make sense to me.

I had no prior strength training to my NLP. I've been enjoying my training and I hope to keep it as part of my life for the foreseeable future.

My stats:

Age: 32
Height: 5'9
Weight: 185 --> 202 # (peak was 205 #)
Squat (low bar): 85 # --> 245 # for 5
Press (not strict, but no knee-bend): 65 for 5 # --> 127.5 # for 3
Bench (touch and go): 85 # --> 162.5 # for 5
Deadlift: 95 --> 295 # for 5

While these results are on the low side compared to what I see, I'm not too bothered. I can feel the end of the LP coming, and I find BBM's arguments against 'running it out' convincing.

Today I started using the 'press plug-in' from BBM on the pressing movements. It is a lot more volume! I'm interested in seeing how it goes, but I think that I will only have a short time before I need move everything to post-novice programming. I considering running the bridge. I'm interested in other's opinions on that or other programs.

*************************

Current PRs and stuff

LBBS: 305 lbs
DL: 385 lbs
BP: 195 lbs
OHP: 140 lbs
Chins: 45 in 7 minutes

All at about 200+/- 3lbs

[Wilhelm]

Welcome to the site, @crunchyKnees.

Good to have you here.
Hope your next phase is rewarding for you.

[crunchyKnees]

Today's workout
---------------------

Notes: novice lower-body, intermediate upper-body

SQ: 245 x 3 sets x 5 reps @ 8, 8, 8.5
BE: 170 x 1 @ 6-7
145 x 5 x 5 @ 7.5, 7.5, 7.5, 8, 8.5
DL: 295 x 5 @ 9
PR: 112.5 x 6 @ 9.5
100 x 8 @ 9 (deload)
100 x 8 @ 10
95 x 7 @ 9.5 (deload)

I was aiming for RPE 8 on all pressing movements, and 4 sets of 8 on the OHP, which I missed. I started with too much weight as I used the recommendation that was based on sets of 5's, but I had been doing sets of 3 - whoops. Apart from that stuff-up, it went well I thought. Kept the rest times on pressing to 3-4 minutes.

First time using RPE. It was interesting. I know the common criticism is that the trainee can't accurately make such a rating. I see the point of that criticism, but I do think RPE is still useful, and perhaps necessary if you also reject the approach using absolute intensity to drive progress. I suppose I can't judge how accurate I was, but I feel fairly confident in most of my ratings, although I think it gets hard to tell the difference between a 7 and 6. Hopefully I can develop this as a skill.

(EDIT: thanks for the welcome, @Wilhelm)

[crunchyKnees]

Today's workout
---------------------

Notes: novice lower-body, intermediate upper-body

LBBS: 250 x 3 sets x 5 reps @ 8.5, 9, 9.5
OHP: 130 x 1 @ 8
145 x 5 x 5 @ 8, 7.5, 8, 7.5, 8, 8.5
PC: 135 x 2 @ meh... giving these up
CGBP: 135 x 8 x 4 @ 8.5, 8, 8.5, 9
Chinups: just one set of 5

~ 5 minute rests on squats
~ 3-4 minute rests on presses

Not a bad workout today.

I had a bit of elbow pain today - it's been an on and off issue for me. The cue 'feel the weight on your back' helps a bit. Otherwise these were OK. I may have been a bit chest up, but I did not film the sets this time.

OHP went alright, hit the intended RPE. The weight feels heavier in the rack position (floating for me) than it does during the actual movement. I'm enjoying the massively increased volume on the pressing movements, interested to see what effects it has.

I just had no patience for the cleans today. Landed the first couple alright, but missed the last of the first set. Just. can't. be. bothered. These aren't part of my planned intermediate programing, although i would be interested in trying out oly lifting at some point...but not now. Maybe when I have access to bumpers.

It was my first go at CGBP. It's funny how different the movement is. I think that these went OK - in time I'll do better when the movement pattern is familiar.

Thought I should have a go at the chinup bar as I have not done any in a week. Feels about the same.

[crunchyKnees]

Today's workout
-----------------------

Notes: Last day of novice LP on lower body

BW:
201.5#

LBBS:
255x5@8.5
255x5@9.5
255x5@9.5

-5 minute rests

BP:
175x1@8.5
155x5@8.5
150x5@8.8
150x5@8.5
150x5@8.5
150x5@8.5

3-4 minute rests

DL:
300x5@9.5

OHP:
102.5x7@9.5
100x8@9.5
95x8@10
90x8@8.5


I'm happy to finish NLP here. LBBS and DL are getting to the point of form breakdown on the last rep. Pretty sure I could run it out for a couple more weeks, but don't want to risk the injury, and also - who cares? If I'm doing this for years a couple weeks ain't going to matter. I've been really enjoying the increased volume on the pressing movements, bring it on for the lower body lifts I say.

Elbow soreness was an issue today. Felt like I was OK on most reps with by rack position in the LBBS, but I must have messed some of them up as the pain was there after set 2 for sure. This made the benching harder than it needed to be, but all reps still felt pretty good otherwise.

I should have DL's 305# today, but did 300 because I'm bad at maths. Oh well, it's still the first time ever that I've rep'd 300!

Going to start BBM Bridge 1.0 on Monday. I've also dialed my calorie intake down a little and seem to be cutting about 0.5-1 pounds per week. Hopefully I can keep this up and still get stronger. I will document my findings here.

'Avagood weekend!

[crunchyKnees]

W1 D1 of bridge 1.0

Squatted last today as I'm nursing a bad elbow. It still got sore on the pressing and then worse on the squat. I dunno if it's getting worse, workout to workout, or staying the same. I find tendon issues pretty confusing. Ihave some appreciation that both under loading and over loading the tendon can cause harm. I don't know what the correct stress is to apply. Will keep an eye on it...


Block pull:
135x7@<6
135x7@<6
185x7@~6
225x7@6.5
265x7@7.5
285x7@8

CGBP:
4x145@7.5
4x150@8.5
4x155@8.5
4x155@8.5

LBBS:
5x135@<6
5x185@6.5
5x225@7.5
5x225@7.5
5x240@9

BW:
202.5

[crunchyKnees]

Bridge 1.0 W1 D2

Got a bit of a cold today.

BW: 202

Rows:
135x8@6
155x8@7.5
160x8@8.5

OHP:
85x5@6
95x5@7
115x5@9
100x5@8

LBBS 2 count pause in hole:
155x5@7
175x4@7.5
195x4@8
210x4@9

Lower back is a little sore, elbow and arm felt basical fine.

[crunchyKnees]

Bridge 1.0 W1 GPP1

Chin ups 7 minute density block: 21 reps
Planks 7 minute density blocks: 4.5 minutes in 0.5 to 1 minutes intervals.
Row machine: 4km in 24 minutes @70% max HR

BW: 202

[crunchyKnees]

Bridge 1.0 W1 D3

DL w belt:
225x5@6
275x5@7.5
285x5@8

BP 1ct pause:
135x5@7
135x5@7
155x5@9.5

3-0-3 tempo LLBS:
115x8@7
115x8@7.5
125x8@8.5

Thoughts...

My lower back was kinda sore with the deadlifts. Felt it from the first warmup onwards. The pain was not acute, and it did not significantly worsen through the sets. Perhaps I'm not accounting for that soreness in my RPE rating? I think the numbers are more or leas accurate in terms of how many reps were left in the tank, but should they also factor in the discomfort?

The 1 count pause on the BP made things harder than expected! It was my first time not doing touch and go. My left elbow felt a bit sore after these.

Tempo squats x8 are a humbling experience! I'm glad they were the last work set of the week.

Week one down. It was a good week overall, with many new movements introduced.

'Avagoodweekend!

[crunchyKnees]

Bridge 1.0 W2 D1

Monday's workout...

Block pulls, mid shin with straps

225x7@6
245x7@7
260x7@7.5
275x7@8.5

CGBP:

140x4@7
147.5x4@8
160x4@9
160x4@9.5

LBBS:

185x5@ 6
205x5@7
225x5@7.5
235x5@8

Misc.

Commute by bike

BW 202
Waist 40.5"


Forgot my last set of squats because... I iz dumb. Will make up on Wednesday. These felt pretty easy today. Perhaps could have gone heavier. The reps were very fast in the last set.

The elbow felt much better today, which was a big relief. I just felt a slight twinge by the very end if the session.

The CGBP went pretty well, but i need to work on my elbow position, feel like I don't know what to do with them when the RPE goes up.

The lower back soreness persists. This held back my pulls today. I'm sure I can go significantly heavier but I don't want to hurt my back.

[crunchyKnees]

Bridge 1.0 W2 D2

Today's workout:

Rows:
135x8@6
140x8@7
145x8@8
145x8@8.5
145x8@9

OHP:
95x5@6.5
100x5@7.5
105x5@8
105x5@8
105x5@8.5
100x5@8

Pause (2ct) LBBS:
165x4@6.5
175x4@7.5
185x4@8.5
195x4@9

(Owed from Monday):

LBBS:
235x5@8

BW:201.5#


Lower back feels about the same. Training does not make it feel worse or better. I feel discomfort and soreness getting into and out of certain positions, like the start or pulls.

Elbow was mostly fine today, just a little discomfort.

I'm still learning the ropes with RPE. I think once I have a few weeks under my belt I'll be able to use establiahed trends as guidance.

[noviceLIfter]

I've been feeling lower back soreness as well. I'm guessing it's the dramatic increase in volume though. Just not used to pulling and squatting so many reps even if the intensity is lower.

[crunchyKnees]

Yeah, you could be right. I've been thinking that it could actually be an anterior hip issue, as it's right at the base of my back and mainly to one side.

As far as I can tell, nothing I'm doing is making it feel any worse or better, so I'm just going to carry on and keep an eye on it.

On the topic of volume, how are you finding the program? I kinda miss pressing and benching every session, which I was doing with the press plug in.

[crunchyKnees]

Bridge 1.0 W2 GPP1

Chins, 7 minute density block: 3,3,3,3,3,1,2,1,1,1,1,1 (23 total)

Planks, 7 minute density block: 1', 45", 45", 30", 30", 30" (4' in 6'30")

LISS:
Rower, 11'30", 2km @ 135 HR
Recumbant bike, 13'30", 2.5 miles @ 125 HR

Today was fine. Added two chin reps to the density block. Less time with planks, but I was doing them properly this week. I do not like planks.

Lower back felt uncomfortable on the rower, so switched to the bike. No big deal.

[crunchyKnees]

Bridge 1.0 W2 D3
Subtitle - In which I do bad at RPE

BW: 203#
Waist: 40"

Not sure how accurate my waist measurement are, but it seems to be trending down while BW stays about the same.

I had the gym to myself today, sweet. Blasted my music through the P.A.

DL, mixed grip alternating supinated hand:
275x5@7
290x5@8.5 (loaded mis-matched plates, 5# imbalance)
285x5@9
275x5@8.5
265x5@8

While none of these were grinders, or even slow, you can see that I did not do a great job at setting target weights. Part of it I think is work capacity/endurance, as I'm not used to the volume and the shorter rests (<4 min here). My ego wanted heavier weights, but I managed to fight the impulse. While my PR set of 5 is 300, there is no way I could have done 5x5 at these weights at the end of LP.

Also, got some deadlifting socks and they are really nice when all you got is an aggressively knurled bar.

Comp. BP:
145x5@6.5
155x5@7.5
160x5@9.5
150x5@8.5
150x5@9.5
150x5@9.5

Yeah...should have set my top sets at 155. I got all the reps in and only 1 or 2 were slowish. Elbows felt pretty good, just a little something by the end.

3-0-3 LBBS:
105x8@6.5
115x8@7.5
125x8@9
120x8@8

These make me feel bad about myself.

Another week down. Here's to learning some lessons and applying them next week. Main lesson I think is that where volume increases, don't aim for a weight increase unless I'm really feeling it.

[crunchyKnees]

Bridge 1.0 W3 D1

BW: 202.5#
Waist: 39.5"

Block pulls, midshin with straps:
275x7@6.5
285x7@7.5
295x7@8.5
290x7@8.5

These were little under the target RPE (@7,8,9,9). My lower back/anterior hips are still getting sore from pulling though, so don't mind playing it a little safe.

CGBP:
145x4@7
155x4@8
165x4@9.5
165x4@9.5

Misgrooved a set badly and had a redo, was fine second time around. Elbow feeling good!

LBBS:
225x5@8
225x5@8.5
225x5@8
225x5@8.5
225x5@8.5

Yeah, clearly did not follow the program (@6,7,8,8,8). I thought from my warm up I could hit a top set of 245, but realised on first work set that was not going to work. I was in a bit of a rush, and so did not test enough levels when warming up I guess. Judging from these RPEs, I guess my squat has not gone up at all?

[noviceLIfter]

...My ego wanted heavier weights, but I managed to fight the impulse.
...

...Here's to learning some lessons and applying them next week. Main lesson I think is that where volume increases, don't aim for a weight increase unless I'm really feeling it.

Yea. Same feeling here. Coming off the SSLP I want to hurl myself at the weights and hit a new PR every workout. It is a difficult adjustment. It feels even more challenging to go down weight in the workout--overshooting the first set and being required to take 5 lbs off the bar so I can hit the prescribed RPE for the second set. Right now I'm just trying to break the old habits/mentality. It is tough though.

Btw, did you check out week four? The volume really picks up there. 78 reps on Day 1. Yikes.

[crunchyKnees]

...My ego wanted heavier weights, but I managed to fight the impulse.
...

...Here's to learning some lessons and applying them next week. Main lesson I think is that where volume increases, don't aim for a weight increase unless I'm really feeling it.

Yea. Same feeling here. Coming off the SSLP I want to hurl myself at the weights and hit a new PR every workout. It is a difficult adjustment. It feels even more challenging to go down weight in the workout--overshooting the first set and being required to take 5 lbs off the bar so I can hit the prescribed RPE for the second set. Right now I'm just trying to break the old habits/mentality. It is tough though.

Btw, did you check out week four? The volume really picks up there. 78 reps on Day 1. Yikes.

Yep I hear you. I'm looking forward to week 4, although my legs are a bit sore from yesterday, so maybe I shouldn't be?

I do feel like I should be pressing and benching more. Was thinking of adding in density blocks for curls and dips on GPP days.

[noviceLIfter]

Yeah I feel similarly. On the other hand I'm worried about some sort of build up in fatigue so I'm going to be cautious about it. At worst I do not think doing little bro workouts at the end would hurt.

Edit: this is helpful https://forum.barbellmedicine.com/forum ... the-bridge

[crunchyKnees]

Thanks for the link, I've worked aone of that advise in.