crunchy log

[crunchyKnees]

Today...

Bridge 1.0 WK6 D2

Pin LBBS

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

Recorded
225x3@7
235x3@8
245x3@9
245x3@9
245x3@9

On the money.

OHP

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

Recorded
135x1@8.5 PR
115x4@8.5
115x4@8.5
115x4@8.5
115x4@8.5

Hit my one plate PR!

Rows:

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

Recorded
135x6@6
155x6@7
165x4sx6r@8,8,8,8

On the money.

Good session. Looking forward to hitting more PRs for the remainder of the program.

[noviceLIfter]

Congrats on the PRs! It's fun to see how the second four week block of the Bridge demonstrates that all that volume work we were doing @7 or @8 was worthwhile. Bittersweet to see the program coming to end an in the next week or so. What program do you plan to run after the Bridge?

[crunchyKnees]

@ noviceLIfter - thanks! I will miss most of my year end targets, but I think that's mostly due to unrealistic expectations from earlier in the year. I see that I am making progress, and I think that I've laid the groundwork for more productive future training. Time will tell though!

I will be travelling for the remainder of the year after I finish the bridge, so I'll be just trying to get some work in twice a week while I do.

In the new year, I was thinking about trying the Montana Method for a few cycles and seeing how that goes. What were you thinking of?

[crunchyKnees]

Placeholder

Week 6 D3

Written on scrap of paper. Need to find that scrap of paper.

I know I hit two PRs

DL: 345x1@8.5
BP:190x1@8.5

[crunchyKnees]

Bridge 1.0

WK7 D1

BW: 199 (how did this happened after Thanksgiving??)

LBBS

Planned
1@8
3@8x4

Recorded
275x1@7
295x1@8 PR
265x3@8.5
265x3@8.5
265x3@9
265x3@9

10 pound PR . I was very rushed so < 2 min rests and overshot RPE a little. No biggy I think.


Pin BP

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

Recorded
155x3@7
165x3@8
175x3@9.5
175x3@9.5

Again, rushed

Paused DL:

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

Recorded
225x3@6
245x3@7
265x3@8
285x3@8

Big under shoot here... Oh well. Maybe I was not pausing long enough.

All in a good session in very limited time about 45 minutes in total.

[crunchyKnees]

Bridge 1.0

WK7 GPP1

Chins 7 min density block : 35 reps

Planks 7 min accumulation: 3' 45" - these sucked

LTEs:
64x10rx3s@8.5, 8, 9

DB curls:
35sx8@8.5
30sx8rx2s@7,7.5

LISS
Rower: 10 min
Elliptical: 25 min
HR@125 ish

[crunchyKnees]

Catch up...

Have not been able to shake my cold. It cause up with me this week and I missed a couple of sessions. Will be traveling next weekend, so will have to modify the program to close it out. It will pretty much just affect week 8, which is a low stress week anyway. So I'm not too worried.

Anyway, I got in a Thursday session beforehand.

-----

Bridge 1.0

WK7 D2

BW:200#

Pin LBBS:

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

Recorded:
225x3@7
240x3@8
250x3@9
250x3@9
250x3@9

These felt spot on

OHP

Planned:
1@8
3@8
3@8
3@8
3@8

Recorded:
135x1@8
115x4@8 (whoops, one extra rep)
115x3@8
115x3@8
115x3@8

Kept the top single at the same weight as last week. I did this because I was not 100% sure that my knees were locked out last time. This time there was no doubt, and the rep felt very good.

Rows

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

Recorded
155x6@6
170x6@7
180x6@8
180x6@8
180x6@8
180x6@8

Also felt good. I wonder if I could do a 225 single with decent form?


All in all a good session.

[DynamicUprightRows]

Dude you chinup progress is insane- well done!
Really enjoyed the log, I'm in week 2 so I'd be excited to chat to you about your experience when you get finished.

[crunchyKnees]

Dude you chinup progress is insane- well done!
Really enjoyed the log, I'm in week 2 so I'd be excited to chat to you about your experience when you get finished.

Cheers, I appreciate it. Part of it is just learning to optimize density blocks by not doing too many reps in the early sets and getting loads of singles in the last couple of minutes. But there has been geniune progress too. Before the bridge, my best AMRAP set was 6, did one early this week and got 10, so that's something.

My last week of training is stuffed up, as I'm getting shit together before vacation. I will hit the main lifts again and log it all here. I'll probably write up some thoughts when I'm done too. Happy to chat about it with you if you have any particular questions. I pretty much just followed the program as written though.

[crunchyKnees]

Catch up from Sunday...

Still had a cold

WK7 D3

DL

Planned
1@8
3@8
3@8
3@8

Recorded
365x1@8 20# PR
335x3@8
335x3@8
335x3@8.5

Solid PR, felt good.

BP

Planned
1@8
3@8
3@8
3@8

Recorded
200x1@f
195x1@10 5# PR
175x2@10
155x3@8
155x3@8

Yeah, got carried away after the DL PR...

Ran out of time for squats.

[crunchyKnees]

Catch up from Monday

WK8 GPP1

Chins: 10,6,5

Wanted to test my AMRAP sets again, 2 minute rests.

Planks: 4'15" in 7'

LTEs:
54x12@7
54x12@8
54x12@8.5

DB Curls
25sx12@6.5
25sx12@7.5
25sx12@9

<1 min rests

Ran outta time for cardio. No really, I did.

[crunchyKnees]

Catch up from Wednesday

Bridge 1.0

WK8 D1/2

Gotta compress the sessions this week. Only got time for two.

LBBS

Planned
1@8
3@8
3@8

Recorded
275x1@7
305x1@8.5 10# PR
270x3@8.5
270x3@8.5

OHP:

Planned
1@8
3@9

Recorded
140x1@9 5#PR
120x3@9

Paussed DL

Planned
3@7
3@8
3@9

Recorded
275x3@7 DOH
290x3@8 straps
305x3@9 straps

[DynamicUprightRows]

Awesome man, enjoy your vacation.

[noviceLIfter]

Nice squat PR. Looks like the program worked nicely for you.

[crunchyKnees]

...and we're back.

Lifted a little over the Xmas break during some travel.

I de-trained a bit, and have worked to or past previous e1RMs on MM in January. I've beaten my past DL PR by 20#.

Not going to write-up session notes from January, but I will include some stats that I'll track for the year.

MM 2 week template re-training:

e1RMs

280-->325
180-->210
365-->420
125-->140 (1@9)

Last 2 weeks I've been trying this 65-70% high volume stuff that Hanley has been discussing here. I have not tested 1@8 yet, so too early to say. I've been generally getting 8-9 sets in so far before hitting @9s and stopping.

The other thing I've been focused on are chin-ups, pull-ups and dips. I may be overdoing it as I'm getting some pain in various arm joints. Will keep track of it.

Sleep has been poor and I may be overdoing things (6 days/ week), thinking I need to take a couple of easy sessions and get on top of recovery.

Yearly stats as of Feb 8 2019

chin-ups: 492
pull-ups:106
dips:99
sessions: 33 kept 0 missed

[crunchyKnees]

Nice squat PR. Looks like the program worked nicely for you.

Thanks!

[crunchyKnees]

Awesome man, enjoy your vacation.

Thanks! It was good.

[crunchyKnees]

Monday 11 Feb

MM D1 W1 C4
(With high volume BP modification)

LBBS: 225x5rx6s @ between 7 and 8

BP: 135x7x9 @ 6-8
Tested 1@8: 185

SGDL: 250x5x4 @ 6-7

Not a great session. Tested BP is actually 10# lower than three weeks ago when I started the high volume stuff.

Squats also felt not great, generally feeling weaker compared to a month ago.

Not going to draw any conclusions yet. I will keep on for another cycle or so. I may back off on total fatigue, as I was doing 6 days a week (4MM and two days of chins, dips and arm stuff) the last 4 weeks and that may be too much for me right now.

[crunchyKnees]

MM D2 W1 C4

LBBS
195*3
225*2
250*1*2
260*1
275*1*3 @ 7 ish

BP:
145*5*10 @ 6-8

DL
380*1@8.5
315*4*5@6-8

Better session. Squats moved better, still needs work. BP about the same and DL felt much much better. That's the easiest 20 reps of 315 has ever felt, particularly my upper back felt solid.

Here's to more of the same.

Sessions: 35 kept, 1 skipped

[crunchyKnees]

Chins: 41 (7 min. Density block)
Dips: 28

Sessions: 36/1