The Bridge 1.0 Training Log

[DynamicUprightRows]

Alright going to hopefully log The Bridge 1.0 [free program on Barbell Medicine website] here over the next 8 weeks.

Background: Just finished sslp. Took approx 5 months to finish. Did advanced novice around month 3, worked with an online ss coach for this latter part of the program. SS coaching was very positive but opted to not carry on with it right now as I am re-locating soon.
Progress made was (sorry no freedom units):

Age/sex: 27M

BW: 85 to 92 kg
Squat 60kg for 3x5 to 140kg for 2 triples plus back offs at 90%
Deadlift: 100kg for 5 to 162.5kg for 2 triples
Bench: 55kg for 3x5 to 91kg for 2 triples plus backoffs
Press: 40kg for 3x5 to 62kg for 2 triples plus backoffs


I was pretty underwhelmed by the reviews that TM was getting and I'm absolutely sick of doing all out ugly 3 or 5rms, 531 also didn't appeal to me as I wanted more practice squatting and 1 day a week wouldn't cut it.
HLM seemed viable and I also like the idea of autoreg so The Bridge seemed to be a good fit. The only intimidating part is the volume but I guess with the RPE 8 cap for squats and deads and their variants, I might be OK provided other stresses remain constant.

Until next time...

[DynamicUprightRows]

So I was a bit random and a bit too aggressive with my loading on the rack pulls (first time doing them). Plus my 'blocks' were a yellow bumper plate- which presented problems.

Anyway Squats for 3x5 at RPE 6,7,8: 112.5kg, 120kg, 125kg - 8 was more like an 8.5 I reckon
Close Grip Bench Press 3x4 at RPE 7,8,9: 75kg, 82.5kg, 87.5kg - these were fun and I think the loading was pretty OK.
Rack/Block Pulls ~2inches- 3x7 at RPE 6,7,8- 120kg, 140,kg, 145kg, - felt like a 9- after recording I noticed a good deal of rounding on my latter reps- need to work on my technique so I'll prob take a sizable (10-15kg) chunk off these next week to get them right.

Takeaways: Need to work more of the RPE to percentage calibration chart. Block pulls need work technique wise. Overall I need less aggressive loading on squats/deads and their variants. High rep pulls are a new thing for me too, so I need to stay disciplined on these in the later reps. I reckon I will suffer a bit tomorrow as I over-reached a bit today. Lessons learned.

I would be delighted to have any comments,queries and critiscims from forum members. Especially those veterans among you who are more well versed with RPE.

Thanks and good luck with your training.

[DynamicUprightRows]

I'll try figure out the software you guys have kindly included also.

[DynamicUprightRows]

Day 2 Week 1

2 second pause squats no belt: 3x4 at RPE 7,8,9 100kg, 102.5kg, 100kg - figuring out weight here.

OHP w belt: 3x5 at RPE 6,7,8 45kg, 50kg, 57.5kg- closer to 8.5

Barbell Rows: RPE 3x8 6,7,8 80kg, 90kg, 95kg- these were surprisingly strong. Guess deadlifts push your rows up- who would have guessed!?

EDIT- missed a set of rows at RPE 8, well I hit 60kg for a warmup set of 8 so I guess we could call that my 6. Oh dear, not to worry.

[DynamicUprightRows]

Week 1 Day 3: GPP

25 min of LISS on a spin bike

23 full chinups in 7 minutes

Planks 30 second sets with 30-40 second rest for 7 minutes

Arms (14 minutes)- Hammer curls 10kg supersetted with 25kg Tricep Prssdowns for 8-12 reps

[mgil]

I'll try figure out the software you guys have kindly included also.

@unruhschuh is probably the person to contact if you have any questions.

Thanks for joining the forums and starting a log!

[Chebass88]

Welcome to the board, Mr. Rows. I hope your training program works out well for you. There are quite a bit of folks with experience in that program, and feel free to ask any questions you might have!

[DynamicUprightRows]

@mgil @Chebass88

Very much appreciated sirs. Excited to learn and train more.

[DynamicUprightRows]

Week 1 day 4

Deadlift w belt- 3x5 6,7,8 130kg 137.5kg 142.5kg 8.5ish
1 count pause bench 3x5 6,7,8 70kg 80kg 77.5kg
303 tempo misery- 3x5 6,7,8 60kg, 75kg, 75kg

[DynamicUprightRows]

W2D1

Squat w belt 5x5 6,7,8,8,8 115kg 120kg 122.5kg 125kg 120kg @9
CGBP 4x4 7,8,9,9 80kg 85kg 90kg 87.5kg for 3- quickly took 2.5kg off and did a single at 85kg @8 [no spotter felt a fail coming on].
Block pulls- 4x7 at 6,7,8,8 120kg 125kg 125kg 120kg @8.5ish- much better form- but teps 6 and 7 had a hint of rounding. Hard to dial these in intensity wise. Keep trying.

I am f**ked after that.

[DynamicUprightRows]

W2D2

Beltless pause squats: 4x4 7,8,9,9
92.5kg 100kg 107.5kg 110kg at 8.5 - these went great- fitness has gone up dramatically- need less rest between sets.

Ohp w belt: 6x5 6,7,8,8,8,8
50kg 55kg 57.5kg @ 10 55kg@9 52.5kg @8 52.5kg @8.5

Pendlay Rows: 5x8 6,7,8,8,8
60kgx8 87.5kg@7 90kg@8.5 90kg @9 87.5kg @8.5 80kg @6- skipped my 6- got it at the end

Edit: skipped my 6 not missed

[DynamicUprightRows]

Feeling rough today, recovery wise.

[DynamicUprightRows]

GPP W2
25 min jog 7.5km/hr for 3ish km in 25min

24 chins in 7 minutes (fkn pb)

Planks- disastrous 20 second sets- thanks pause squats

7 mins of supersetted hammer curls and dumbbell overhead tricep extensions- also shit - sets of 6-10

[DynamicUprightRows]

Missed a day yesterday, council of Elrond meeting.

Deadlift w belt 5x5 6,7,8,8,8
135 140 145 142.5 140kg @8.5

1 sec Pause bench 6x5 6,7,8,8,8,8
72.5 77.5 80 80 77.5 77.5kg @8.5

303 tempo squats (aka soul stealers) 4x8 6,7,8,8
72.5 80 82.5 80kg @9

[DynamicUprightRows]

Have to say, loving this program so far.
Feel like my rest time between sets is going down, I'm sort of eager to get underneath the bar.
Fatigue was a bit steep last week but with the uptick in volume it's to be expected. There might be an element of user error there with overestimating RPEs.
Feel like I'm putting on some size too.
Thus far early days, but I would highly recommend it to people looking for an early intermediate program.

[DynamicUprightRows]

Week 3 days 1, 1.5 and 2

Went in to squat on Tuesday- felt like total ass- left after my first set of bench as I was feeling sick

Squats were: 5x5 6,7,8,8,8
115 120 127.5 122.5 117.5

CG Bench was one set at 82.5kg

Day 1.5
Cgbp 80 85 87.5-failed at 3 reps 82.5kg 82.5kg

Block pulls off yellow bumper
125 132.5 140 140@9

Day 2
Beltless pause squats
95 102.5 107.5 110@9

Ohp
52.5 (first set beltless- mistake) 57.5 @9.5 55@9 55@9 52.5 52.5 @8

Pendlay rows:
80kg 83.5kg misload 87.5@ cheaty 9 80kg 80kg @8

Fucking winter

[DynamicUprightRows]

Day 3 week 3

Deadlift w belt 5x5 6,7,8,8,8
135 142.5 150 145 142.5kg @8.5

Pause bench 6x5 6,7,8,8,8,8
75 80 80 77.5 77.5 75kg @7.5

303 tempo
72.5 77.5 80 82.5kg @? (Honestly who knows with these)?

[DynamicUprightRows]

GPP Week 3

3.5km jog 25mins at 7.5km/hr - watched Gus Jones 1 on Youtube and took the 1 minute round breaks as walks for myself
24 chins in 7 minutes- all sets of 4
Planks
Superset hammer curls (10kg per hand) and tricep extensions on an ez curl bar (20kg) sets of 8 over 14 mins

[DynamicUprightRows]

Week 4 day 1 (high stress week)
Poor recovery at weekend- sleep and calories not where I would have liked them to be- dealing with a decent degree of life stress atm.

Squat w belt 6x5 6,7,8,8,8,8
115 120 127.5 125 120 120kg@8.5 - squats felt like ass- have had to bring the TUBOW back to fix knee slide- work in progress

CGB Press
5x4 7,8,9,9,9
80 85 82.5 82.5 87.5kg @10

Block pull from yellow bumper
4x7 7,8,9,9
130, 137.5 140 142.5kg @9

[DynamicUprightRows]

W4D2

Pause squat no belt
5x4 7,8,9,9,9
92.5 100 105 110 107.5kg @8.5

Ohp w belt - took out hip thrust ie the 2.0 thing
6x5 6,7,8,8,8,8
52.5 55 55 52.5 55 52.5@8.5

Pendlay rows - changed to deadlift grip (as it is pull variant ITC)
6x8 6,7,8,8,8,8
80 82.5 85 82.5 80 80kg@8