Tim's Log of Gainz and Life

[TimF]

I finally decided to start a log to track this journey I'm on.

Current PRs (1RM):

Squat: 143 kg (315 lbs)
Bench: 103 kg (227 lbs)
Press: 61 kg (134 lbs)
Deadlift: 170 kb (375 lbs)

http://www.exodus-strength.com/ranking/

Quick (or not so quick) background:

In 2015/2016 I had heard of Starting Strength (it was popular on /r/fitness at the time). But I had no access to a gym with a squat rack, and was unsure of starting barbell work. At the time, I enjoyed doing the P90X/X2/X3 thing. Those were fun for a few months until the novice gains stopped. Which just meant I cycled on and off those programs as the gains came and went.

In Oct 2016 we moved from Florida to Australia for work. I found a CrossFit gym right by our house and started going there. It was a great group of people and I enjoyed it, but like everything else, the novice gains stopped quickly. After 2 months I decided it was time to give barbell training a try. I signed on with a local powerlifting club, and got programming from the coach. I quickly decided after three weeks that all the accessory work was dumb, and I really wanted to give starting strength a go.

So in the last week of Feb 2017 I started the novice program. That went well until the end of March, when I hurt my lower back on a squat. After deloading and working back up I got a belt and everything was much better. I also starting gaining weight. Around the end of June, I decided to give SSOC a try. I reset a bit and kept going on LP through the end of September.

We had a three week home trip in October and after we returned, my coach started me on old man Texas Method. I did that through the end of the year, then did a HLM block with some RPE. This was probably my favorite, as I thought that I was making good progress. I also topped out on my weight here at around 205 lbs. At this point I decided to lose some fat so a cut was in order.

Around Feb my wife started getting interested in barbell work, so we put together a garage gym. I peaked my HLM, recorded my PRs and moved to a 4 day split. Did that for a while, then back to a HLM style TM. I was getting beat down on that, and I had somehow injured my right hip flexor. The high intensity was not helping.

This was also around the time of the BBM split. I started reading more about RPE and the different training philosophies. (The early Barbell Logic podcasts are quite good, but it starts going off the rails around this time.) I decided to cut ties with SSOC and strike out on my own.

I'm two weeks into the Bridge 1.0 right now, so I'll pick up with that.

[TimF]

td;dr: Farted around for years with my noob gainz, did an LP, now in the land of RPE.

[TimF]

The Bridge 1.0
07-May-2018, Week 1, Day 1:

Squat w/ Belt:
82kg x 5 @ 6
87kg x 5 @ 7
92kg x 5 @ 8

Close Grip Bench:
72kg x 4 @ 7
77kg x 4 @ 8
82kg x 4 @ 9.5

Rack Pull:
62kg x 7 @ 6
67kg x 7 @ 6
72kg x 7 @ 6

Notes: I am trying to be conservative on the weights, to give my hip time to recover. The plan seems to be working but it was hard to be honest on the rack pulls and rate them a 6, when my hip said it was much higher.

----------------------

09-May-2018, Week 1, Day 2:
Pause Squat:
80kg x 4 @ 7
83kg x 4 @ 7
86kg x 4 @ 8

Press w/ Belt:
41kg x 5 @ 7
42kg x 5 @ 8
43kg x 5 @ 9

Barbell Rows:
60kg x 8 @ 5
65kg x 8 @ 6
70kg x 8 @ 8
70kg x 8 @ 9

Notes: I should have backed off the press weight a bit, RPE is programmed at 6, 7, 8. For the rows, I tried to do as strict as possible, following a video by Alan Thrall. (Rip's version is a lot more dynamic.)

----------------------

11-May-2018, Week 1, Day 3
Deadlift w/ belt:
100kg x 5 @ 6
105kg x 5 @ 6
110kg x 5 @ 6

Pause Bench:
70kg x 5 @ 6
72kg x 5 @ 7
74kg x 5 @ 8

3-0-3 Tempo Squat:
40kg x 8 @ 6
45kg x 8 @ 7
50kg x 8 @ 8

Notes: Tempo squats are one of the worst things ever. My lack of conditioning plays a part in that. By rep 6 or 7, it's hard to keep the core tight. Deadlifts got extra eccentric work, as normally the family is up by the time I get to those. These were lowered quietly.

----------------------
12-May-2018, Week 1, Day 4:
I forgot about the GPP day during the week. I did 7 minutes of chin ups and 7 minutes of ab work. No cardio today.

[TimF]

14-May-2018, Week 2, Day 1:
Squat w/ Belt:
84kg x 5 @ 6
86kg x 5 @ 6
90kg x 5 @ 7
92kg x 5 @ 8
92kg x 5 @ 8

Close grip bench:
78kg x 4 @ 7
81kg x 4 @ 9.5
80kg x 4 @ 9
80kg x 3 @ 10

Rack pull:
80kg x 7 @ 6
85kg x 7 @ 6
90kg x 7 @ 7
95kg x 7 @ 7

Notes: Missed the last rep on close grip bench. I should have backed off a little more weight I think. Rack pulls felt great today, the bar was flying up.

----------------------

17-May-2018, Week 2, Day 2:
Pause Squat:
80kg x 4 @ 7
83kg x 4 @ 8
86kg x 4 @ 8
87kg x 4 @ 8

Press w/ Belt:
41kg x 5 @ 6
42kg x 5 @ 7
43kg x 5 @ 8
43kg x 5 @ 9
42kg x 5 @ 8
42kg x 5 @ 8

Barbell Rows:
60kg x 8 @ 6
65kg x 8 @ 7
70kg x 8 @ 8
70kg x 8 @ 8
70kg x 8 @ 8

Notes: My wife and I got a nice stomach bug Monday night, so we were out of it all day Tuesday. I pushed the workout to Thursday to help with recovery. Press felt good, but still had to lower weight even with a 4-5 min rest. Rows were challenging to keep strict at the end, the last few reps got a little sloppy.

[ChrisMcCarthy1979]

Welcome!

[TimF]

@ChrisMcCarthy1979 Thanks, glad to be here!

18-May-2018, Week 2, Day 3:
7 min: 27 chin ups
7 min: ab work, did planks and tuck holds. I think I'll get an ab roller this weekend and see how that goes.
Did not do any other cardio today.

[TimF]

19-May-2018, Week 2, Day 4:
Deadlift:
110kg x 5 @ 6
115kg x 5 @ 7
120kg x 5 @ 8
120kg x 5 @ 8
120kg x 5 @ 8

Pause Bench:
72kg x 5 @ 8
72kg x 5 @ 7
73kg x 5 @ 8
74kg x 5 @ 8
74kg x 5 @ 8
74kg x 5 @ 8

3-0-3 Tempo Squat:
42kg x 8 @ 6
47kg x 8 @ 7
52kg x 8 @ 8
52kg x 8 @ 8

Notes: Grip strength was the limiting factor in deadlifts. I need to start training hook grip again. On bench, I didn't wait long enough after warmups before the first work set, which caused the first RPE to be a little high. I left the weight as is and tried again. Cardio/core strength are still a challenge on tempo squats. I'm pretty sure I'd pass out if I tired to do 10 reps. Also for some reason my hands start going to sleep around rep 6.

[Wilhelm]

Hi, @TimF o/

Thanks for adding your lod to the site. : )

[TimF]

@Wilhelm No worries, glad to be here.

21-May-2018, Week 3, Day 1:
Squat w/ belt:
86 kg x 5 @ 6
90 kg x 5 @ 7
94 kg x 5 @ 8
94 kg x 5 @ 8
94 kg x 5 @ 8

Close Grip Bench:
76 kg x 4 @ 7
79 kg x 4 @ 8
82 kg x 4 @ 9
82 kg x 3 @ 10

Rack pull:
100 kg x 7 @ 7
102 kg x 7 @ 8
104 kg x 7 @ 8
104 kg x 7 @ 9

Notes: Right hip is still bothering me. The squats were tough, I was definitely favoring my left side which made my hips not level. Weight felt good, but hip made it worse. Close grip bench was good, but I overestimated RPE a bit and missed the last rep. For rack pulls, I went up quite a bit. It was strange, the first rep was really hard and I had to fight to break it off the ground. The rest of the reps in the set were fine though. RPE was good I think, hip was bothering me still for those.

[TimF]

23-May-2018, Week 3, Day 2:
Pause Squat:
82 kg x 4 @ 7
85 kg x 4 @ 8
88 kg x 4 @ 9
88 kg x 4 @ 9

Press w/ belt:
42 kg x 5 @ 7
42 kg x 5 @ 7
43 kg x 5 @ 8
43 kg x 5 @ 8
43 kg x 5 @ 8
43 kg x 5 @ 8

Barbell Row:
62 kg x 8 @ 6
67 kg x 8 @ 7
72 kg x 8 @ 8
72 kg x 8 @ 8
72 kg x 8 @ 8

Notes: It was hard to keep my hips level in the squats today. I kept favoring the left side because of the pain on the right. I probably need to ice it tonight. Press was good, 42kg felt a little heavy for a @6 so I left it there for the next set.

[TimF]

24-May-2018, Week 3, Day 3:
Chin ups: 29
Ab rollouts: 18

Did the ab wheel today. Started on my knees and not going anywhere close to all the way out. It's challenging. No other cardio today.

[TimF]

25-May-2018, Week 3, Day 4:
3-0-3 Tempo Squat:
44 kg x 8 @ 6
49 kg x 8 @ 7
54 kg x 8 @ 8
59 kg x 8 @ 8

Pause Bench:
70 kg x 5 @ 6
72 kg x 5 @ 7
75 kg x 5 @ 8
75 kg x 5 @ 8
75 kg x 5 @ 8
75 kg x 5 @ 8

Deadlift:
112 kg x 5 @ 6
117 kg x 5 @ 7
122 kg x 5 @ 8
122 kg x 5 @ 8
122 kg x 5 @ 8

Notes: I did the squats first because I didn't want to wake the house up at 5 am with deadlifts. Squats were supposed to get up to @9, ended with @8. Cardio is still the limiting factor on those. On the deadlifts, it was hard to break the first rep off the floor, but the rest of the set wasn't too bad. I've been icing my hip all weekend so we'll see how it feels on Monday.

[TimF]

28-May-2018, Week 4, Day 1:
Squat w/ Belt:
88 kg x 5 @ 6
92 kg x 5 @ 7
96 kg x 5 @ 8
96 kg x 5 @ 8
96 kg x 5 @ 8
96 kg x 5 @ 8

Close Grip Bench:
77 kg x 4 @ 7
80 kg x 4 @ 8
83 kg x 4 @ 9
83 kg x 4 @ 9.5
83 kg x 4 @ 9.5

Rack Pull:
102 kg x 7 @ 7
104 kg x 7 @ 8
106 kg x 7 @ 8
106 kg x 7 @ 8

Notes: Squats felt pretty good today, RPE was dialed in. I was able to keep my knees out and hips level. I think icing and resting the hip over the weekend helped. I could have bumped up the rack pull a little more at the end. This was a good 2 hr workout though. Volume is good but man is it time consuming.

[TimF]

30-May-2018, Week 4, Day 2:
Pause Squat:
84 kg x 4 @ 7
87 kg x 4 @ 8
90 kg x 4 @ 9
90 kg x 4 @ 9
90 kg x 4 @ 9

Press w/ Belt:
42 kg x 5 @ 6
43 kg x 5 @ 7
44 kg x 5 @ 8
44 kg x 5 @ 8
44 kg x 5 @ 8
44 kg x 5 @ 8

Barbell Row:
64 kg x 8 @ 6
69 kg x 8 @ 7
74 kg x 8 @ 8
74 kg x 8 @ 9
72 kg x 8 @ 8
72 kg x 8 @ 8

Notes: Dropped the row weight a bit since my form was breaking down. No issues with squats or press today.

[TimF]

31-May-2018, Week 4, Day 3:
Chinups: 32
Ab wheel: 26
Cardio: 25 min treadmill walk.

Notes: I decided to try out our new treadmill (new to us anyway). Apparently I'm in better shape than I thought since walking at 5.5 kph was not enough to raise my heart rate above 90 bpm. Target was 110-130 pbm. I guess I'll have to go for a run next week.

[TimF]

01-Jun-2018, Week 4, Day 4:
Deadlift:
118 kg x 5 @ 6
121 kg x 5 @ 7
124 kg x 5 @ 8
124 kg x 5 @ 8
124 kg x 5 @ 8

1 cnt Pause Bench:
71 kg x 5 @ 6
74 kg x 5 @ 7
77 kg x 5 @ 8
77 kg x 5 @ 9
75 kg x 5 @ 9
74 kg x 5 @ 9
72 kg x 5 @ 9

3-0-3 Tempo Squat:
55 kg x 8 @ 6
60 kg x 8 @ 7
65 kg x 8 @ 8
65 kg x 8 @ 8

Notes: I did deadlifts first today. I tried to lower them quietly to not wake anyone up which of course got some nice eccentric work. I'm not sure what was going on with bench. I kept lowering the weight to keep RPE constant. Rest time was ~4 min. Any longer and I would have been late for work. So glad tempo squats are finished with...

[TimF]

4-Jun-2018, Week 5, Day 1:

Squat w/ Belt:
97 kg x 4 @ 6
100 kg x 4 @ 7
103 kg x 4 @ 8
103 kg x 4 @ 8
103 kg x 4 @ 8

3 ct Paused Bench:
65 kg x 4 @ 7
67 kg x 4 @ 8
69 kg x 4 @ 9
69 kg x 4 @ 9

2 ct Paused Deadlift:
80 kg x 4 @ 7
85 kg x 4 @ 8
90 kg x 4 @ 8
95 kg x 4 @ 8

Notes: Squats felt good today. I was able to go up a few kg over Friday. I also felt like bench was much better today than Friday. None of the RPE issues from last time. I wasn't too sure about the weight on the paused deadlifts, so I kept increasing the weight to feel them out. They were challenging but were fun. Much better than tempo squats.

[TimF]

5-Jun-2018, Week 5, Day 2:

Chinups: 34
Ab rollouts: 28

Notes: I'm able to get a few more reps each week which is good. I was supposed to run today, but it was pouring rain out, and I'm not in to voluntary hardship anymore. Will run on Thursday.

[TimF]

6-Jun-2018, Week 5, Day 3:

Pin Squat:
80 kg x 4 @ 7
82.5 kg x 4 @ 7
85 kg x 4 @ 9
85 kg x 4 @ 9

Press w/ Belt:
43 kg x 4 @ 6
44 kg x 4 @ 7
45 kg x 4 @ 8
45 kg x 4 @ 8
45 kg x 4 @ 8
45 kg x 4 @ 8
45 kg x 4 @ 8

Barbell Row:
68 kg x 8 @ 6
70 kg x 8 @ 8
70 kg x 8 @ 8
70 kg x 8 @ 8
70 kg x 8 @ 8
70 kg x 8 @ 8

Notes: Pin squats are much easier when I stay tight at the bottom. Trying to get tight again is very hard. It also felt like I haven't been hitting depth on my normal squats (I calibrated the pin squats with video). I'll need to start recording myself again to be sure. No issues with the press, doing 4 reps instead of 5 was nice. Barbell row felt heavy today. It was tough to keep good form (which means I wasn't as strict on form last week, hence the weight drop).

[TimF]

7-Jun-2018, Week 5, Day 4

Chinups: 34
Ab rollout: 26
RPE 6 cardio: 30 min walk

Notes: Arms were recovered from Tuesday, abs were definitely not. Not surprisingly at all, walking in the real world is much harder than on a treadmill. Light jogging was around 165 BPM, so I ended up doing a power walk for 30 min. Kept it in the zone of 110-130 BPM.