Exodus Strength

Hello,
I'm currently bulking on week 5 of The Bridge 3.0 although I'm going to have to start to cut as my waist is too big. I can't remember exactly why but I started the program again after getting to week 5 previously.

Stats:
Age 29
Height 177cm
Waist 37.5inches
Weight 97.5kg

Squat 220kgx1@9
Deadlift 205kgx1@8
Bench Press 135kgx1@10
OHP 97.5kgx1@8

I don't have any videos of these lifts but here is me doing a 92.5kg press doing The Bridge while on a cut.

Welcome, @amt1989gb \o/

Thanks.

28/09/2019

1ct paused BP

110kg

120kgx1
105kgx4

100kg4x4

29/09/2019

TnG BP
100kgx5

105kgx5

110kgx5

105kgx5

100kgx5

Nice and smooth. Butt mostly stayed on the bench and the bar wasn't dumped during the last inch on the whey down.

2ct Paused Squat
150kgx5

160kgx5

170kgx5

160kgx5

160kgx5

Curls

My conditioning has improved a fair amount despite not doing cardio. In the future I want to be able to do things like higher rep (8) 303 tempo squats, leg press and pause squats with 3 minutes rest between sets and not be too out of breath. I will incorporate interval training on my off day when I start bulking again.

So far I'm doing roughly 3 minutes between working sets. A pretty substantial reduction from about 1.5 years ago when I was resting 7 minutes between sets. As I get stronger I will inevitably require more work to continue seeing progress. I want to keep the rest periods no longer than 3 minutes and possibly shorter. This will require more cardio ability especially on the exercises I have mentioned.

Looks like you lift in a gym that doubles as a nightclub!

Welcome aboard!

Thanks!

30/09/2019
2ct paused deadlift
140kgx5
150kgx5
160kgx5
150kgx5
150kgx5

Pretty smooth. Should've used more weight.

Leg extensions

This was my final workout on a bulk. I'll eat in a surplus for the next two days (through guess work like it was done so far) then start cutting. I can't remember why but over the past two months I have done the first part of The Bridge 3.0 twice. Here are the results from when I ended my previous cut:

Bodyweight
92.5kg>97.5kg

Squat 190kgx1@8>220kgx1@9
Not much to say other than I'm really happy with this. 5 plates has been a goal of mine for a very very long time (years).

Deadlift 200kgx1@10>205kgx1@8
I'm happy that this is finally moving. I think I could've done 210kgx1@8 if I attempted that instead of 220kg.

Bench Press 120kgx1@8>130kgx1@8 (this is really just the one best session I had though)
I really should've focused on my technique more instead of just trying to add weight.

OHP 92.5kgx1@10>97.5kgx1@8
A very nice improvement. Hopefully I can hit 1.1xbodyweight after another cut/bulk cycle.

Current waist circumference: approx 37 inches

I'm considering doing week 1 to make sure I get rid of any fatigue that is bleeding in from previous training weeks. I'm not sure. I'm going to start training my abs in the hopes of one day achieving an L-sit. I'll take extra care to gain weight very slowly next time I bulk (1kg a month) to avoid my waist getting too big. Ideally I don't want it getting any higher than 33/34 inches.

02/10/2019

OHP

90kgx1

95kgx1@8

85kgx4

80kgx4

80kgx4

Rows
Curls

Squat
195kgx1
210kgx1@8.5
185kgx4
170kgx4
170kgx4

Abs

I seem to be losing weight quickly. I'm down to 96.2kg.

04/10/2019

Deadlift

190kgx1

200kgx1

210kgx1@9 PR
180kgx4
170kgx4
170kgx4

Not a bad start to the cut. Hopefully over time my deadlift will be more on par. It was a lot higher than my squat when I was 75kg.

05/10/2019
2ct paused bench
110kgx1
120kgx1@8.5
105kgx4
100kgx4
100kgx4

Abs

I'm getting a lot better at controlling the bar on the way down so it doesn't crash at the bottom. My butt is staying on the bench a lot more too.