LiftCPA's Log

[LiftCPA3]

Hi there,

I've been on this site for a while (first found this place when the Pioneer-SS belt drama went down a while ago) and figured it was time to start a log. A brief background on me:

Age: 28
Height: 6' 1"
Weight: 205
Training History: Played sports in high school and stayed active in college, but my first exposure to any kind of barbell training didn't happen until January this year. Ran LP for about 3-3.5 months. Was just about to enter into the dark land of constant resets and unnecessary weight gain when I learned more about BBM and the Bridge. Ran the Bridge, had some good results, and loved the exercise variation and different rep schemes. After running BBM's 3-day Hypertrophy template, I'm currently running their 12 week strength template and loving it.

Current best 1@8s-

Squat: 305 (probably the most frustrating lift right now, given my tendency to get on my toes on the ascent. The extra tempo squat and paused squat volume of the 12 week strength has definitely helped improve technique)
DL: 440
Bench: 235 (just switched to comp bench from touch-n-go for this training block)
Press: 182

I've got my mock meet coming up in 4-5 weeks, so it will be exciting to see what my true 1RMs look like.

[LiftCPA3]

9/28:

2ct Paused DL: 355x1@8, 345x3@8.5, 325x2x3

TnG Bench: 245x1@8 (PR), 235x3@9, 225x2x3

SLDL: 235x8@6, 245x8@7, 260x8@8x3

[Wilhelm]

Thank you for adding your log, @LiftCPA3. \o/

Looks like you have a good thing going.
Congratulations on the Bench PR.

[oldguy]

Also a CPA here. Good luck on your training. You have some nice lifts.

[LiftCPA3]

Thank you for adding your log, @LiftCPA3. \o/

Looks like you have a good thing going.
Congratulations on the Bench PR.

Thanks, @Wilhelm!

[LiftCPA3]

Also a CPA here. Good luck on your training. You have some nice lifts.

Thanks! I attribute my deadlift largely to my orangutan-like arms

[LiftCPA3]

9/29 (GPP Day):

Rows (8 min)- 180x50

Planks- 8 min total (sets of 1:30-2:00 with 0:30 sec rest)

HIIT (on echo bike)- 20 second sprints with 1:40 rest periods x7

[LiftCPA3]

9/30:

Had to train on Sunday night instead of Monday morning due to my work schedule this week, but still had a pretty good session with 2 new PRs. Another victim of #thesweetsmellofeasy.

Comp Squat: 305x1@8, 315x1@9 (PR), 255x4@8x3

Comp Bench: 237x1@8 (PR), 245x1@9 (PR), 205x4@8x3

2ct Paused Bench: 150x8@6, 155x8@7, 160x8@8x3

[LiftCPA3]

10/2:

Things are still on a roll as I move into the specialization/peaking phase over the next 3-4 weeks. Training is pretty fun right now.

Deadlift: 445x1@8 (PR), 460x1@9 (PR), 385x4@8x3

Press: 185x1@8.5, 187x1@9 (PR), 155x4@8x3

Beltless Squat: 190x8@6, 195x8@7, 205x8@3x3

[LiftCPA3]

10/3 (GPP Day):

Rows (8 min)- 185x47

Planks- 8 min total (sets of 1:30-2:00 with 0:30 sec rest)

LISS- 30 min

[LiftCPA3]

10/4:

2ct Paused Squat: 265x1@8, 255x3@9, 245x2x3

Floor Press (still trying to get the hang of this): 235x1@8, 225x3@9, 215x2x3

Beltless Press: 110x8@6, 115x8@7, 122x8@8x3

10/5:

2ct Paused DL: 370x1@8, 355x3@9, 340x2x3

TnG Bench: 250x1@8 (PR), 240x3@9, 225x2x3

SLDL: 235x8@6, 250x8@7, 265x8@8x3

[LiftCPA3]

10/7:

Another really fun session

Comp Squat: 310x1@8 (PR), 320x1@9 (PR), 265x3@8x2

Comp Bench: 240x1@8 (PR), 250x1@9 (PR), 225x3@8x2

2ct Paused Bench: 185x4@7, 195x4@8, 205x4@9, 190x2x4

[LiftCPA3]

10/10:

Deadlift: 450x1@8 (PR), 465x1@9 (PR), 405x3@8x2

TnG Bench: 250x1@8, 260x1@9.5 (PR), 225x2x4 Overshot the 260 (should have been @9), but still happy to have the PR considering the crappy bench (traveling for work and had to go to the commercial gym)

2ct Paused Squat: 230x4@7.5, 235x4@8, 245x4@9, 230x2x4 I think the DLs fatigued me more than I expected on these

[mgil]

Like a PR parade recently!

[LiftCPA3]

Haha yes! On week 10 (as of today) of the 12 week strength template, so peaking for a mock meet on 11/3. #thesweetsmellofeasy just keeps rolling right along

[LiftCPA3]

10/12:

Pin Squat: 260x1@8, 250x3@9

Pin Bench: 235x1@7.5, 225x3@9

2" Deficit DL: 315x4@7, 330x4@8, 350x4@9, 325x2x4

10/14:

Comp Squat: 315x1@8, 320x1@10(got on my toes here and made this much harder than it needed to be), 275x3@8, 285x3@9x2

Comp Bench: 245x1@8, 252x1@9 (PR), 230x3@9x3

2ct Paused Bench: 190x4@7, 195x4@8, 205x4@9, 192x2x4

[LiftCPA3]

10/17:

Deadlift: 455x1@8, 470x1@9-9.5, 415x3x3
Had my hips a touch too high and slightly overshot the @9. I'm hoping to go for 500 at my mock meet in 2 weeks

TnG Bench: 235x1@8, 250x1@9, 225x3x3
Traveling during the week again, so had to use the terrible benches at the commercial gym. With my freakishly long arms and the fixed hooks, I basically had to fully press it just to get it out of the rack

2ct Paused Squat: 2304@7, 235x4@8, 245x4@9, 230x2x4

[Wilhelm]

10/17:

Deadlift: 455x1@8, 470x1@9-9.5, 415x3x3
Had my hips a touch too high and slightly overshot the @9. I'm hoping to go for 500 at my mock meet in 2 weeks

TnG Bench: 235x1@8, 250x1@9, 225x3x3
Traveling during the week again, so had to use the terrible benches at the commercial gym. With my freakishly long arms and the fixed hooks, I basically had to fully press it just to get it out of the rack

2ct Paused Squat: 2304@7, 235x4@8, 245x4@9, 230x2x4

500 will be an awesome milestone.

Hope your peak and meet day go very well.

[LiftCPA3]

Thanks, @Wilhelm!

10/19:

Pin Squat: 270x1@8, 260x3@9, 245x2x3
Still getting more forward on my squats than I'd like. Hopefully I can correct that over the next two weeks.

Pin Bench: 242x1@8, 230x3@9, 215x2x3

2" Deficit DL: 315x4@7, 335x4@9, 350x4@9, 330x2x4

[LiftCPA3]

10/21:

Comp Squat: 320x1@8 (PR), 325X1@9 (PR), 290x3@9x2

Comp Bench: 250x1@8, 255x1@9 (PR), 235x3x2

2ct Paused Bench: 192x4@7, 197x4@8, 207x4@9, 195x2x5