Thats a good point, I probably lost some tightness at the bottom.

I don't think I can arch any more than that. When I try bringing my feet further back its too much of a stretch to get any real leg drive, all my effort is just holding the position

I'll try wider grip. I usually find it very difficult with the wider grip, but thats probably because my chest is super weak. Probably worth it long term even if I drop some weight short term.

So that's what BN means.

Dec 12

SQ

5x195 (6.5), 5x200 (7.5), 5x205 (8.5), 2x5x200 (8/8.5)

Not my best effort here



CGB

4x132.5 (7), 3x4x137.5 (8.5/9/9.5)

Noticed I'm not bringing the bar back fast enough once I start going up. That should add 5lb+ to this lift easy.


block pull

7x270 (6.5), 7x280 (7.5), 7x285 (7), 7x290 (8)

This lift is starting to come together. It's tough because I need a much more controlled descent onto the plates. I realized after the second set that I wasn't properly extending my back which was causing soreness. I started standing a bit further back which gave me a bit more wiggle room to move my shins forward and my chest up before bringing the bar to my body.



105 minutes (gym bro life I guess)

How are you choosing these weights? I'm not sure if the bridge literature provided it, but there's a chart somewhere on the RTS website that plots percentages of 1RM against estimated RPE. Usually these ramping sets take more than 5 pound jumps in the same workout. And usually at least 5% of the weight is taken off the bar for back off work. If 205x5 was a really hard set, dropping to 200 is going to feel pretty much just as hard so it will be really tough to get multiple sets across of that or even get one set of the same reps in some cases, depending on how spent you are on a given day.

Also, your squat should track pretty reliably with your deadlift so I think it's pretty clear you are capable of squatting WAY more weight once you fix a few things and approach higher RPEs.

There is a chart with the program, the idea is to use those %s and then adjust slightly to target the rpe. I had to drop weights a couple times this workout because I couldn't get multiple sets with the same rpe and same weight. The program doesn't have any back off work.

My squat is definitely sub optimal, part is physiological (poor flexibility, leverages, injuries) and part technical. This program has me squatting 3x/week so it should catch up to dl somewhat.

Same with bench, it's miles behind the others, and even though this program had zero standard benching it has tons of pressing.

Actually I might be wrong on this one. If you're going from @7 to @8 to @9, those would probably be pretty small jumps. If your max is 200x5 for a lift, you could probably have hit 190 for 7-8 reps.

Dec 14

SQ 2ct P

4x190 (6.5), 4x195 (8), 2x4x200 (9/9.5)



OHP

5x95 (6), 3x5x100 (9.5/9/9.5/8.5), 1x5x102.5 (9.5)

Was an idiot and forgot to change shoes until the last two sets. Also tried to cheat a bit on rest (~4 minutes) because who has time to spend an hour on press

Rows

8x90 (5.5), 8x100 (6.5), 8x105 (6.5), 8x110 (6.5), 8x115 (7)



Will just keep increasing here

Nice grind on those last few squat reps; it's hard to tell, but the bar path looks relatively vertical to me, so

Dec 16

DL
5x285 (6)
5x295 (6.5)
3x5x305 (7/7.5/8)

Despite the grimaces, wasn't too difficult. +10lb to est 1rm



BP 1ct P
2x5x130 (7.5)
5x135 (9)
3x5x130 (8.5)

Struggling a bit with this, -5lb


3-0-3 SQ
8x165 (6.5)
3x8x170 (8/8/8.5)

Nowhere close to keeping tempo here, I think this is supposed to be more of an accessory while I started estimating it closer to a regular squat. Might take some time to get the right weights. -10lb

Dec 17
pullups 31xBW
isometric abs 7 minutes
DB hammer 60x20

31 pullups? Total, or in a row?

max in under 7 minutes

Word. 31 in seven minutes is pretty good.

Pulls look nice. Agree that tempo squats are a bit fast, but that should tighten up once you get used to them.

Is that loco's latest fitness benchmark?

It's from the GPP recommendations in The Bridge 2.0, the post SS program from Feigenbaum and Baraki.

Dec 19

SQ

5x195 (6)
5x200 (6.5)
3x5x205 (7/7.5/8)

Form feels good, I think the trick is to set up for what feels like low bar, then go even lower. +5lb



CGB

4x130 (6)
4x135 (6.5)
4x140 (7)
4x145 (8.5)

My upper body strength is back! Was targeting 137.5 as my RPE9. +10lb



block pull

7x285 (7)
7x295 (7.5)
2x7x305 (9/8.5)

Keeping the weight flat here for practical purposes. Next week is high stress week and I want to watch the total load.



120 minutes

Nice. That CG moved well, regular grip BN PR incoming.

Interestingly the program has zero regular benching. I'm guessing they wanted to get tons of press volume in and felt that regular bench takes too long for recovery

Dec 21

SQ 2ct P

4x190 (7)
4x195 (8)
2x4x200 (8.5/9)
+3



OHP

2x5x97.5 (7.5)
2x5x100 (8/9)
2x5x97.5 (8.5/9.5)
flat

beltless because someone stole all the belts from the gym I guess. Should really get my own anyways. Any recommendations? Something that can fit comfortably in a backpack at work/while biking would be a plus.

Took advantage of the empty gym (christmas!) to get a rare decent angle for press. Balanced my shoe on another barbell and stuck my phone in the shoe



Rows

8x110 (6)
8x120 (7)
3x8x125 (7.5/8/8)
+5

Some light cheating here, which I'm ok with. Don't think I can do strict rows anyways due to hamstring mobility. RPE is a bit meaningless with cheats but w/e

90 minutes

Dec 22

pullups 31xBW
isometric abs 7 minutes
DB hammer 20x62
elliptical @130bpm 25 minutes

Dec 24

DL
5x295 (6)
5x305 (6.5)
3x5x315 (7.5/8.5/8.5)

Perfect form +5lb



BP 1ct P
5x125 (6.5)
5x130 (7.5)
3x5x135 (8/8/9.5)
5x125 (7.5)
+2lb

Arch looks so much better than usual in the second set. I guess it just shows what a difference camera angle makes.



3-0-3 SQ
8x155 (7)
8x160 (8)
7x165 (F)
8x155 (8.5)

Good tempo, wow is it difficult to move so slow. -2lb

First ever squat fail

Dec 27

SQ

5x195 (6)
5x205 (7.5)
5x210 (8.5)
2x5x205 (8/8.5)
5x200 (8)

All the lifting belts disappeared so had to go down in weight very slightly. Felt good though and ready to hit 225@8 belted in the next couple weeks.+5lb

CGB

4x137.5 (6)
4x142.5 (7)
4x147.5 (8.5)
2x4x150 (9)


I've done regular bench 4x150 but that was a failed set so considering this a PR
+8lb



block pull

7x275 (6)
7x285 (7)
7x295 (8)
?x305 (9)

No belt so went a bit conservative on the weights. Put in an order for a belt and will go to another gym until it comes in.

130 minutes

Was about to suggest getting your own belt, but I see you're way ahead of me. What did you get?

That one DL rep looked good. Re: bench press, form looks nice and controlled, but you still look a bit loose overall. How tight do you feel you're getting during the movement?

Maybe 65% of optimal tightness, but can't physically move feet any further back or increase back arch. Bar path feels a bit wobbly too

It's not just the arch; it's actively flexing your back/quads/hammies/glutes that generates tightness and produces leg drive.

Have you watched So You Think You Can Bench?