crunchy log

[crunchyKnees]

Catch up...

Bridge1.0 W3 D2

BW: 201#

Paused LBBS

Planned work:
4@7
4@8
4@9
4@9

Recorded work:
185x4@7
195x4@8
205x4@8.5
210x5@9

OHP

Planned work:
5@6
5@7
5@8
5@8
5@8
5@8

Recorded work:
100x5@6.5
105x5@7.5
107.5x5@8.5
107.5x5@8.5
107.5x5@8.5
107.5x5@9

Rows

Planned work:
8@6
8@7
8@8
8@8
8@8

Recorded work:
135x8@6.5
140x8@7.5
145x8@8.5
145x8@8
145x8@8

[crunchyKnees]

Catch up...

Bridge 1.0 W3 GPP1

BW:200.5

Planned work:
Chin ups 7 min density block
Planks 7 minute density work
Dumbbell curls 3sx10r@8
LTE 3sx10r@8
LISS 25 minutes

Recorded work:
Chin ups: 26 reps in 7 min. 3 rep PR
Planks: 4'30" in 7'
LTEs:
44x10@7.5
44x10@8
44x10@8
DB curls:
25'sx10@8
25'sx10@9
25'sx10@9

[crunchyKnees]

Catch up...

Bridge1.0 W3 D3

BW: 203# (???, guess I had a big salty lunch today)
Waist: 39"

DL

Planned work:
5@6
5@7
5@8
5@8
5@8

Recorded work:
275x5@6.5
290x5@7.5
300x5@9
300x5@9
275x5@9.5

Messed up RPE here...again! Lower back/hip soreness again.

Comp. BP

Planned work:
5@6
5@7
5@8
5@8
5@8
5@8

Recorded work:
135x5@6.5
140x5@7.5
145x5@8
145x5@8
145x5@8
145x5@8

3-0-3 LBBS

Planned work:
8@7
8@8
8@9
8@9

Recorded work:
115x8@7
125x8@8.5
130x8@9
130x8@9

[noviceLIfter]

Good job. Being consistent is such an important part about being a lifter. Btw, been reading posts and found this one helpful. It's a discussion of the heuristic of "5% increase is 1 RPE increase": https://forum.barbellmedicine.com/forum ... esn-t-work

Found it helpful when trying to figure out target weights.

[crunchyKnees]

@noviceLIfter - thanks, I feel like I'm slowly getting better at using RPE.

More catch up...

Tuesday November 6 2018

Bridge 1.0 WK4 D1

BW:201.5
Waist:39.5" (new and improved measurement method ... now with actual measuring tape)

LBBS

Planned:
5@6
5@7
5@8
5@8
5@8
5@8

Recorded:
210x5@6
220x5@7
220x5@7 (whoops, forgot to add weight!)
230x5@8
230x5@8
230x5@8.5

There all felt really good. On video review I'm clearly making depth and all reps moved quickly.

CGBP

Planned:
4@7
4@8
4@9
4@9
4@9

Recorded:
145x4@7
152.5x4@8
160x4@9
160x4@9
160x4@9.5 (big cramps in hamstrings)

These were OK.

Block pulls

Planned:
7@7
7@8
7@9
7@9

Recorded:
275x7@7.5
285x7@8.5
290x7@9
290x7@9.5

These were hard, I felt very tired afterwards. I feel the fatigue in my lower back more than anywhere else. Not sure if the blocks are too low. The instructions say mid shin, but this only corresponds to 3" blocks for me.

All in all a good session where I did not blow my RPE targets. Could have been a little more aggressive on LBBS and CGBP and a little less aggressive on the block pulls, I suppose.

[crunchyKnees]

More catch up...

Wednesday November 7 2018

Bridge 1.0 GPP1

Adding in the second GPP day a week early, just with the accessory work this week, then some cardio next week.

I did...

Chin up 7 min density block: 25 (1 less than last week ).
Planks 7 minute density block: 4'15" accumlated in larger blocks than previous weeks, calling that an improvement
LTE's:54x10rx3s@7.5,8.5,9
DB curls: 30'sx8rx3s@9,8.5,9
Hammer curls:20'sx12@7.5 ...not sure why I did this

All good. Man, planks make me sweat a lot though!

[crunchyKnees]

Life finds a way (to prevent me lifting), now I'm really playing catch-up!

Bridge 1.0 WK4 D2

Paused LBBS:

Planned:
4@7
4@8
4@9
4@9
4@9
4@9

Recorded:
205x4@6.5
215x4@7.5
230x4@8.5
235x4@8.5
235x4@8.5
235x4@9

These felt great. Added 4 reps and 20# from last week.

OHP:

Planned:
5@6
5@7
5@8
5@8
5@8
5@8

Recorded:

100x5@6.5
105x5@7.5
110x5@8.5
110x5@8.5
110x5@9
110x5@9

Overshot RPE a little. Not making progress here. Increasing volume tho

Rows:

Planned:

8@6
8@7
8@8
8@8
8@8
8@8

Recorded:

135x8@6
145x8@7
155x8@8
155x8@8
155x8@8
155x8@8

These felt pretty easy too, making some progress.

Will need to do GPP day tomorrow and D3 on Sunday, will rest Monday and put W5 D1 on Tuesday. That should get me back on track by W6 without missing any sessions. I hope!

[crunchyKnees]

Doing Thursdays workout on Saturday... Oof

Bridge 1.0 W4 GPP2

Chin ups 7 minute density block: 25 reps
Planks: 4' 15" in 7 minutes
LTE:
59x10@8
59x10@8.5
59x10@8.5
DB curls:
30sx3sx10r@ 8
LISS:
Rower 15 minutes (sore back)
Elliptic: 10 min 120 HR

OK, let's rest up for tomorrow. Week 5 looks easier.

[crunchyKnees]

Bridge 1.0 W4 D3

DL 2" blocks:

I injured my leg right where the bar rests for the deadlift. Had to lift of small blocks.

Planned
5@6
5@7
5@8
5@8
5@8

Recorded:
275x5@6
290x5@7
305x5@8
305x5@8
305x5@8.5

Pinky finger was a little sore at the end. Lower back/hips still not great, but better than previous weeks.

Comp BP

Planned

5@6
5@7
5@8
5@8
5@8
5@8
5@8

Recorded:
135x5@6
155x5@8.5
155x5@9
155x5@10
145x5@8 TNG
145x5@8 ""
145x5@8 ""

Screwed up the plates.. whoops. This lift is weak! My close grip bench is actually higher? Not sure if I have the worst technique ever, am fatigued from GPP arm work, or just generallu weak? I feel like this lift has not progressed at all in the last month. Will wait out the program before judging it though...

3-0-3 LBBS:

Planned:
8@6
8@7
8@8
8@8

Recorded:
115x8@6
125x8@7
135x8@8.5
135x8@9

These suck, good riddance!

All in all not a great session. I get to rest tomorrow. Let's see what happens with lower volume next week.

[noviceLIfter]

Congrats. Week four was definitely tough.

Btw, what's your review of the Bridge now that you are halfway through it?

[crunchyKnees]

Thanks, likewise!

I will reserve judgement until the end, but I do have some preliminary observations:

1. My main lifts have not increased at all. But the volume has certainly increased dramatically. I can lift similar weights more easily with smaller rests for many more reps, so in this sense I see improvement.

2. I have learnt a bunch of variations. Some of these seem useful, particularly for deadlifts which I don't think I could do the primary lift for multiple times per week.

3. I am developing some aptitude for autoregulation. I think this is a positive thing in the long term.

4. In the same vein, I am developing a more long term view on my training. I don't feel the need to bust my balls chasing PRs on low-rep grindy sets. I could see that route leading to injury, a negative mind set and me not lifting.

5. I've dropped about 2-3 lbs and about 1-1.5" of waist. This is mostly dietary choices, but the point is I'm not in the mindset of eating for progress. I do thank BBM for this.

My expectation is that as the volume subsides and the rep ranges decrease that the weight on the bar will shoot up over the last four weeks. I will judge teh gainzZz on the start and final e1RM.

@noviceLIfter what's your take so far?

[crunchyKnees]

Bridge 1.0

W5 D1

Waist: 39.5"
BW: 201.5#

LBBS

Planned:
4@6
4@7
4@8
4@8
4@8

Recorded:
235x4@6.5
245x4@7
260x4@8
260x4@8.5
260x4@8.5

3ct BP

Planned:
4@7
4@8
4@9
4@9

Recorded:
135x4@7
140x4@7.5
150x4@8
160x4@9

Undershot RPE here a little. These were easier than expected based of Friday's comp BP.

2ct pause DL 1"

Planned:
4@7
4@8
4@9

225x4@7
235x4@7
250x4@8
260x4@8.5

Again, undershot RPE a little here. First time with this movement though, so I'm not worries.

All in all a good workout. Got it done in 65 minutes too!

GPP tomorrow.

[crunchyKnees]

Bridge 1.0

WK5 GPP1

Chin ups 7 minutes density block:
30 (4 rep PR!)
Planks: 4' in 7' block
LTE:
64x10@8.5
64x10@9
64x10@9.5

DB curls:
35'sx8rx3s@8.5,9,10

LISS:
Rower:2 km in 13'
Elliptical: 0.65 mi in 12'
HR@125 ish

Good workout. Chins have never felt better, and I'm not talking about the ones under my face.

[noviceLIfter]

Thanks, likewise!

I will reserve judgement until the end, but I do have some preliminary observations:

1. My main lifts have not increased at all. But the volume has certainly increased dramatically. I can lift similar weights more easily with smaller rests for many more reps, so in this sense I see improvement.

2. I have learnt a bunch of variations. Some of these seem useful, particularly for deadlifts which I don't think I could do the primary lift for multiple times per week.

3. I am developing some aptitude for autoregulation. I think this is a positive thing in the long term.

4. In the same vein, I am developing a more long term view on my training. I don't feel the need to bust my balls chasing PRs on low-rep grindy sets. I could see that route leading to injury, a negative mind set and me not lifting.

5. I've dropped about 2-3 lbs and about 1-1.5" of waist. This is mostly dietary choices, but the point is I'm not in the mindset of eating for progress. I do thank BBM for this.

My expectation is that as the volume subsides and the rep ranges decrease that the weight on the bar will shoot up over the last four weeks. I will judge teh gainzZz on the start and final e1RM.

@noviceLIfter what's your take so far?

Yep. This is a good list. I'd add that 'fatigue management' is a lot better here than on the LP. I remember the end of my LP as: workout in the morning, shower, eat lunch and then nap for two hours. I'd still be tired the entire weekend. Glad my programming doesn't look like that now. #5 is nice too. at ~6 ft tall I as afraid I was going to have to ballon up to 275 lbs but that seems less likely now. I hope this programming paradigm works for me because it has a lot of benefits.

[crunchyKnees]

Thanks, likewise!

I will reserve judgement until the end, but I do have some preliminary observations:

1. My main lifts have not increased at all. But the volume has certainly increased dramatically. I can lift similar weights more easily with smaller rests for many more reps, so in this sense I see improvement.

2. I have learnt a bunch of variations. Some of these seem useful, particularly for deadlifts which I don't think I could do the primary lift for multiple times per week.

3. I am developing some aptitude for autoregulation. I think this is a positive thing in the long term.

4. In the same vein, I am developing a more long term view on my training. I don't feel the need to bust my balls chasing PRs on low-rep grindy sets. I could see that route leading to injury, a negative mind set and me not lifting.

5. I've dropped about 2-3 lbs and about 1-1.5" of waist. This is mostly dietary choices, but the point is I'm not in the mindset of eating for progress. I do thank BBM for this.

My expectation is that as the volume subsides and the rep ranges decrease that the weight on the bar will shoot up over the last four weeks. I will judge teh gainzZz on the start and final e1RM.

@noviceLIfter what's your take so far?

Yep. This is a good list. I'd add that 'fatigue management' is a lot better here than on the LP. I remember the end of my LP as: workout in the morning, shower, eat lunch and then nap for two hours. I'd still be tired the entire weekend. Glad my programming doesn't look like that now. #5 is nice too. at ~6 ft tall I as afraid I was going to have to ballon up to 275 lbs but that seems less likely now. I hope this programming paradigm works for me because it has a lot of benefits.

Yeah that sounds rough. I was lucky enough to wise-up to the cult of LP before things went totally off the rails. I now spend hardly any time frettig about the weight on the bar, or the details of the lifting models. I just get in there, get the reps done, and get out. Much happier and healthier this way so far.

[crunchyKnees]

Catch up...

Bridge 1.0

WK5 D2

LBBS

Planned:
4@7
4@8
4@9
4@9

Recorded:
185x4@7
195x4@8
205x4@8.5
210x4@8.5

These were a little undercooked. Not too bothered if that happens on new movements. Pin squats are fine.

OHP

Planned:
4@6
4@7
4@8
4@8
4@8
4@8
4@8

Recorded
105x4@6.5
110x4@7.5
115x4@8.5
115x4@8.5
115x4@9
115x4@9.5
110x4@10

These were overcooked. OHP is not really going anywhere at the moment. I'm interested to see how the 1@8 goes next week.

Rows

Planned
8@6
8@7
8@8
8@8
8@8
8@8

Recorded
135x8@6.5
145x8@7.5
150x8@8
150x8@8.5
150x8@8.5
150x8@8

These felt good.

-----

Overall, energy was down today but I got through everything alright.

[crunchyKnees]

Bridge 1.0

WK5 GPP2

BW: 202#

Chin ups 7 min. density: 29 reps

Planks 7 min. density: 3'30"

LTE's: 64x3sx10r@8.5,9,9

DB curls:: 35'sx2sx10r@8.5,9 ; 35'sx8@9.5

HIIT: rower, 20s every 2 min for 12 min sprint (x6 sprints). These felt great!

I really enjoyed the HIIT.

I've been pleasantly surprised with the chin up progress. I could barely do a single rep when i started training.

[crunchyKnees]

Catch up...

Bridge 1.0

WK5 D3

Feeling sick with cold, but OK to train

DL

Planned
4@6
4@7
4@8
4@8
4@8

Recorded
285x4@6.5
300x4@7.5
315x4@8.5
315x4@8.5
315x4@8 (no belt)

These actually got easier without the belt. I drank too much water before hand and the belt made me feel like I was going to spew.

BP (TNG)

Planned
4@6
4@7
4@8
4@8
4@8
4@8
4@8

Recorded:
155x4@6.5
165x4@7.5
175x4@9
175x3@10 fail
155x4@8
155x4@8
155x4@8.5

Totally stuffed RPE here.

LBBS (no belt)

Planned
6@7
6@8
6@9
6@9

Recorded
185x6@6.5
205x6@8
215x6@8.5
225x6@9

These were fine, got tired due to illness I think. Also, I never squat with a belt so this is not really a variation. Took the weight down some though, as I think that's part of the point.

[crunchyKnees]

Catch up...

Still feeling sick.

WK6 D1

LBBS

Planned
1@8
4@8
4@8
4@8

Recorded
275x1@7.5
285x1@8.5 PR
265x4@8.5
255x4@8.5
246x4@8.5

Felt good despite illness.

3ct BP

Planned
3@7
3@8
3@9
3@9
3@9

Recorded
3x135@7
3x140@8
3x145@7.5
3x150@8.5
3x150@9

1" 2ct pause DL

Planned
4@7
4@8
4@9
4@9

Recorded
225x4@7
235x4@8.5
245x4@8.5
245x0 ran out of time.

[crunchyKnees]

Catch up...

Bridge 1.0

WK6 GPP1

Chins 7 minute density block: 33 reps
Planks 7 minute density block: 4'
LTEs:
64x10@8.5
64x10@8.5
64x10@8.5
DB curls:
35sx3sx8r@8.5,9,9.5
LISS: 10 minute inclined treadmill walk @ 120 HR

Still feeling ill so cut the cardio short.