noviceLifter's Bridge 1.0 log

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noviceLIfter
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noviceLifter's Bridge 1.0 log

#1

Post by noviceLIfter » Fri Oct 12, 2018 6:58 pm

Male,~6 ft and ~209 lbs. Finishing up rerun of my LP. Been living in 'late novice/early intermediate' land for awhile. Previously tried Aasgard style intermediate programming with little success so this time around I'm switching to the Bridge. TM in late 20s was terrible. Hoping the new paradigm will push me to heavier weights. Currently I'm a little detrained from a mini backpacking trip to Asia, but on Leah's advice I'm moving directly to the Bridge without rerunning my LP.

Anyways, here are my most recent LP #s:

Sq: 265x5x3
Bench: 215x5x3
OHP: 120x5x3
Dead: 315x5x1

Pretty sure I can squeeze more weight out of these lifts, but I don't busting my balls over another 10-15 lbs on the squat is worth it in the long term.

Diet: Carrying a little more fat in the gut than I want to. I'll try to recomp and see if that works.

Modifications: I'm a little hesitant to switch over to the Bridge's upper body Rx since I got a custom approach to help rehab various injuries I've accumulated playing sports. The approach is currently working well for me so we'll see. Will probably move the GPP day to the 2nd day of the week (Sunday's for me) since it won't interfere with work responsibilities.

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Re: noviceLifter's Bridge 1.0 log

#2

Post by noviceLIfter » Sat Oct 13, 2018 4:47 pm

First day on the Bridge.

W1 D1
Sq w belt Rx: 5@6 5@7 5@8
I did: 200x5@6.5, 205x5@7-7.5, 215x5@8. Rest periods around 4:30-5. Little under the weather and it showed.

Rack Pull (mid shin) Rx: 7@6 7@7 7@8
I did: 205x5@?? 255x5@7.5 260x5@8. Grip strength nearly failed at the end.

First time in my life doing rack pulls and it showed. I struggled a lot here to hit the Rx, but I really enjoyed the movement. Interwebz tells me that rack pulls are supposed to be heavier than one's deadlift, but mine certainly did not turn out like that. Less fatiguing than deads at 5x1@10 like sslp.

Upper body (not bridge)
Bench 200x5x4
CGBP: 150x8x3.
Tricep pull downs 35x20x4. Smoked.
Bands: 20 x 8 x 3.

Elbows feeling better.

Note to self. Rewatch this video:

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Re: noviceLifter's Bridge 1.0 log

#3

Post by Wilhelm » Sun Oct 14, 2018 7:15 am

Thank you for adding your log, @noviceLIfter \o/

Enjoy those new movements.

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Re: noviceLifter's Bridge 1.0 log

#4

Post by noviceLIfter » Sun Oct 14, 2018 5:26 pm

@Wilhelm Thanks!

WK1 GPP day

20 min on treadmill. Incline 4.5 speed 3.5. Got my heart rate around 120 (guesstimate). So closer to 60% max.
Lat pull downs (elbow issues) instead of pull ups for 7 minutes.
Ab wheel for 7 minutes. This was pretty funny. I can do the ab wheel with full ROM a few times but it is tough. Ended up rolling out as far as I could and then holding it as a plank as many times as I could. Fun though. Still sick but looking forward to tomorrow's workout.

Checked out all the monster lifters at raw nats this weekend.

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Re: noviceLifter's Bridge 1.0 log

#5

Post by noviceLIfter » Mon Oct 15, 2018 7:08 pm

WK1 D2

Sq Rx: 2 ct sq 4@7 4@8 4@9
I did: 200x4@6.5 210x4@7.5 225x4@8.5-9.

Cold went away and felt better. Lifts showed it. 2ct pause sq fun. They remove the stretch reflex and punish you if you gm it out of the hole. Are these supposed to be belted or beltess? I did it with belt, but the ebook says:
Most variations besides the squat w/ belt should be performed beltless. This is not done to increase how much the “core” gets trained or to get the lifter to use their abs better, as neither of those statements are supported by evidence. Rather, beltless squats allow for a training stress to be achieved with a slightly lighter weight, which may allow for technique corrections and decreased load-induced musculoskeletal pain
Argh.

Row Rx: Rows 8@7 8@7 8@9x2sets
These were bad. Another movement I've never performed. No idea how to correctly gauge RPE. Lifting partner observed I could always do reps 1-5 but had a clear drop off reps 6-8.
I did: 135x8x4@8

OHP: 115x4 (misgrooved the last rep) then 100x5x5.
Incline: 145x8x3.
Tons of tricep pull downs.
Bands.

This is more complicated than 'just add 5 lbs' and alternative the A/B workouts. I'll need to put more thought into each work out from now on.

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Re: noviceLifter's Bridge 1.0 log

#6

Post by noviceLIfter » Wed Oct 17, 2018 7:24 pm

WK1 D3

Deadlift w belt Rx: 5@6 5@7 5@8
I did: 265x5@6.5 275x5@7.5 280x5@8.5

Bench: 205x5, 185x5x5

3-0-3 squat (beltless) Rx: 8@6 8@7 8@8
I did: 165x8@6 165x8@9 and 165x8@6. Welp these went badly. The SS mentality dominated my lifting, and I was too stubborn to take my weight down. Frustrating. Gotta remember this for next time. This is about correct technique. I'm too impatient.

Incline: 140x8x3.

Tricep pull downs & bands. Just tryin' to smoke 'em.

Overall I am enjoying the new programming, but there's definitely a learning curve to a lot of this. Looking forward to Saturday.

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Re: noviceLifter's Bridge 1.0 log

#7

Post by Wilhelm » Sat Oct 20, 2018 6:06 pm

noviceLIfter wrote: Wed Oct 17, 2018 7:24 pm WK1 D3

Deadlift w belt Rx: 5@6 5@7 5@8
I did: 265x5@6.5 275x5@7.5 280x5@8.5

Bench: 205x5, 185x5x5

3-0-3 squat (beltless) Rx: 8@6 8@7 8@8
I did: 165x8@6 165x8@9 and 165x8@6. Welp these went badly. The SS mentality dominated my lifting, and I was too stubborn to take my weight down. Frustrating. Gotta remember this for next time. This is about correct technique. I'm too impatient.

Incline: 140x8x3.

Tricep pull downs & bands. Just tryin' to smoke 'em.

Overall I am enjoying the new programming, but there's definitely a learning curve to a lot of this. Looking forward to Saturday.
Just noting the things you want to change is a big gain.
Keep up the good work.

Do you record your sets?
I'm lucky to lift at home, and it's just a habit.
Over time, it has helped me get even better at knowing what is happening as it happens.

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Re: noviceLifter's Bridge 1.0 log

#8

Post by crunchyKnees » Sat Oct 20, 2018 9:03 pm

Hi, I'm enjoying following your log. I also started the bridge last week following NLP. It looks like we have some similar stats, but my bench is much weaker for sure.

I know what you mean about the variations. I found the tempo squats to be particularly humbling.

Keep up the good work and let us know how things progress.

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Re: noviceLifter's Bridge 1.0 log

#9

Post by crunchyKnees » Sat Oct 20, 2018 9:07 pm

By the way, did you use straps for your rack pulls? I'm going to try lifting with them W2.

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Re: noviceLifter's Bridge 1.0 log

#10

Post by noviceLIfter » Sun Oct 21, 2018 6:19 pm

D1 W2 (mod stress week)
Visited family. Little sick and fatigued from the drive. Got a day pass at a commercial gym.

Sq w belt Rx: 5@6 5@7 5@8x3
I did: 195x5@6 200x5@7 225x5@8 225x5x2@8.5

This was fun. I like the added volume at the beginning . Hard to judge sets at low rpe though. I'm pretty sure I undershot 5@6 and 5@7. Squats are particularly fussy for me. When I ran my LP my first set was always brutal, but I knew if I could make it through the first set, then sets 2 and 3 were always easier to complete.

OHP: 115x4 then 100x5x5.

Annoyed with missing rep 5. Second week in a row. I know it is not even strength related. Sloppy technique.

Rack Pulls from mid shin Rx: 7@6 7@7 7@8x2
I did: 245x7@6 250x7@7 255x7@8x2

Pins on the rack did not go low enough so I had to lay some mats down to approximate mid shin. Goofy set up but it was enough to get it done. Pretty sure I was an inch or two too high. Also, not thrilled I did not go up in weight but given the circumstances I'm okay with it.

Tricep pull down + bands.

Some notes:

This will be my last week on the BBM bench press plug in. I'll run it out and then move directly to the Bridge's upper body Rx.

Workouts are tough but fatigue is not an issue. When I was finishing up my LP, I remember coming back to the apartment after the workout, showering, eating, and then napping for an hour afterwards. Worse, the fatigue would carry over to the next day. So far the Bridge seems to manage fatigue in a lot better way. My life doesn't revolve around lifting.

@crunchyKnees Ah cool! Are you keeping a log? if so, I'll give it a follow. Re rack pulls: nope, just pull double overhand right now. I think I'll probably have to use straps when the high stress weeks come around.

@Wilhelm Thank you. re filming: I used to film my sets but my phone got smashed (I lift at a busy globo gym) so I am wary of filming in my gym. I plan on switching to a powerlifting/strongman gym in the Spring so I'll probably start filming then.

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Re: noviceLifter's Bridge 1.0 log

#11

Post by crunchyKnees » Mon Oct 22, 2018 7:01 am

Yeah my log is at viewtopic.php?f=5&t=2143.

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Re: noviceLifter's Bridge 1.0 log

#12

Post by noviceLIfter » Mon Oct 22, 2018 6:29 pm

W2 GPP Day (did this on Sunday)

25 minutes on incline treadmill.

Max lat pull downs for 7 min.
modified ab wheel for & min.

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Re: noviceLifter's Bridge 1.0 log

#13

Post by noviceLIfter » Mon Oct 22, 2018 6:37 pm

D2 W2

2 ct pause sq (no belt) Rx: 4@7 4@8 4@9x2 sets
I did: 200x4@7-7.5 210x4@8 225x4@8.5-9 230x4@8.5-9

I was a bit conservative at the beginning since this is the first time I'm doing pause squats beltless. I really like this variation.

Bench 210x5 then 190x5x5.

Row Rx: 8@6 8@7 8@8 x 3 sets.
I did: 135x8@7 (overshot it) 135x8@7-7.5 140x8@8x2 then 140x8@8.5

I don't enjoy rows and 3-0-3 tempo squats.

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Re: noviceLifter's Bridge 1.0 log

#14

Post by noviceLIfter » Wed Oct 24, 2018 6:52 pm

W2 D3

Tough workout.

Deadlift w/ belt Rx: 5@6 5@7 5@8x3 sets
I did: 245x5@6 265x5@7 then 280x5@8-8.5 280x5@8.5-9 270x5@8

Not used to this type of deadlift volume but enjoying it a lot. Not happy I dropped weight on the last set, but I am glad I resisted the urge to 'man up' and keep the weight at 280. I know the third set would've been closer to 9-9.5.

OHP: 115x5 then 100x5x5. Mostly happy I kept consistent technique on this lift.

3-0-3 squats Rx: 8@6 8@7 8@8x2 sets
I did: 95x8@6 100x8@7.5 and then 100x8x2@8-8.5

Kept these super light after last week's fiasco. Mentally I went back to my long distance running days and put my head in that zone.

CGBP: 165x8x2. Too gassed at the end to do the third set.

Two days of rest.

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Re: noviceLifter's Bridge 1.0 log

#15

Post by noviceLIfter » Sat Oct 27, 2018 7:48 pm

W3 D1

Sq w belt Rx: 5@6 5@7 5@8x3 sets
I did: 205x5@6.5 210x5@6.5-7 and then 230x5x3@8-8.5. Healthy and felt good. Squats were not taxing.

Bench: 210x5 then 185x5x5. 3 min rest between sets on the backoffs.

Rack pulls at mid shin Rx: 7@7 7@8 7@9xt sets.

Need to look for an alternative for these. It is a struggle to get these at 'mid shin' level. I stacked three 45s and still felt like it was above shin.

I did: 250x7@8 (too heavy) 250x7@8 and then 255x7@9 and 255x7@8.5.

CGBP Rx 4@7 4@8 4@9x2
160x5@6 165x5@7 180@7.5 and 190@5@9.

First time doing the prescription on the Bridge for upper body. Hard to judge rpe.

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Re: noviceLifter's Bridge 1.0 log

#16

Post by noviceLIfter » Sun Oct 28, 2018 12:23 pm

W3 GPP Day

25 min on the treadmill. Incline. 7 minutes of lat pull downs. 7 minutes of planks (didn't think I was getting anywhere with the ab wheel--still too weak).

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Re: noviceLifter's Bridge 1.0 log

#17

Post by crunchyKnees » Sun Oct 28, 2018 12:43 pm

Nice work.

You seem to be following your own programming for the upper body lifts. I'm curious as to what your thoughts are on that? Looks like you are doing two slots per day, which I was enjoying doing when I was using the press-plug in at the end of LP.

For the block pulls, are you lifting at home, or a gym? If your at a gym that does any group fitness classes, I find the little platform/steps they use to be just about right for mid-shin block pulls. They can be incrementally elevated with stack-able stands, so you should be able to get the right height if you have them on hand.

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Re: noviceLifter's Bridge 1.0 log

#18

Post by noviceLIfter » Mon Oct 29, 2018 7:16 pm

W3 D2

Good session.

2 ct pause sq Rx: 4@7 4@8 4@9x2 sets
I did: 210x4@7.5 215x4@7.5 and then 230X4@9x2. Still having problems judging lower RPE sets but nailed 4@9x2 sets. Watched Leah's video on thoracic flexion and tried to work extra hard on keeping the upper back tight. Gotta make this a habit.

OHP Rx: 5@6 5@7 5@8 5@8x4 sets

I did: 95x5@7 100x5@7.5 105x5@8.5x4 Strange interlude between after set one. Lady was loitering around the squat racks; there are only three racks in our big globo gym. Always occupied. I asked her if she wanted to work in with me since I am fine with multiple folks on the same rack. She then asks me why I'm in the rack in the first place. Claimed I can do the OHP using the machines. I said I can't, but she was welcome to work in with me. She then pouted and said she would wait. Left shortly thereafter. Meh. Can't wait til I switch to a powerlifting/strongman gym after the new year.

Barbell Rows Rx: 8@6 8@7 8@8x3 sets

I did: 135x8@7x2 then 140x8@8x3 sets. Hard to properly judge RPE on these.

Some seated shoulder presses with the dumbbells. Couldn't help but bro out.

Looking forward to Wednesday's session. Right now I feel I'm getting into a groove with the Bridge. Next week is high stress. Should be fun.

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Re: noviceLifter's Bridge 1.0 log

#19

Post by noviceLIfter » Mon Oct 29, 2018 7:19 pm

crunchyKnees wrote: Sun Oct 28, 2018 12:43 pm Nice work.

You seem to be following your own programming for the upper body lifts. I'm curious as to what your thoughts are on that? Looks like you are doing two slots per day, which I was enjoying doing when I was using the press-plug in at the end of LP.

For the block pulls, are you lifting at home, or a gym? If your at a gym that does any group fitness classes, I find the little platform/steps they use to be just about right for mid-shin block pulls. They can be incrementally elevated with stack-able stands, so you should be able to get the right height if you have them on hand.

Thanks. Re upper body: I was just running thte BBM barbell presciption + some rehab work for my triceps. Had a nasty tendinitis issue that took forever to go away. I'm following the Bridge workouts moving forwards.

Re block pulls: globo gym, but I like your suggestion. I'm going to try it on Saturday. Standing on a bunch of 45s was...not fun.

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Re: noviceLifter's Bridge 1.0 log

#20

Post by noviceLIfter » Tue Oct 30, 2018 6:39 pm

Forgot to add. Changed my diet. On my non lifting days I'm down to 50g of carbs a day. Plateaued for a while. Let's hope I can lose a few more lbs.

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