[Update: 5/24/2018]

Squat 2ct x 4
265 @ 6.5
275 @ 7
290 @ 8
300 @ 9.5
295 @ 8.5

Press w belt x 5
120 @ 6.5
125 @ 7
130 @ 8.5 (paused too much at bottom)
130 @ 8.25
130 @ 9
125 @ 9

Rows x 8
115 @ 6.5
130 @ 7.5
130 @ 7.5
130 @ 7 lol
135 @ 7? Lolol


Not much hip/low back irritation today. Hooray!

[Update: 5/26/2018]

Squat 3-0-3 x 8
225 @ 7
235 @ 8.5
225 @ 7.5
225 @ 7.5

Bench 1ct x 5
165 @ 6.75
170 x 4 @ 6 (oops)
175 @ 8.5
175 @ 9.75
170 @ 10
160 @ 8

Deadlifts x 5
265 @ 7?
275 @ 8
275 @ 8.5 (quit, hip discomfort)

Squat w belt * 4
285 @ 6
295 @ 7.25
315 @ 8.5
300 @ 9 (hip pain)
225 @ hip pain

Bench 3ct x 4
165 @ 6.5
175 @ 7
180 @ 9
180 @ 9.5

DL 2ct 1" x 4
205 @ 7
215 @ 7 ?
225 @ 7 ?
245 @ 7 ?
255 @ 7 ??

Lol. I guess the hip discomfort made it feel heavier.

[Update: 6/5/2018]

Had friends from out of town, got drunk most days this weekend.

Squat w belt
1 * 330 @ 8.5
4 * 295 @ 8
4 * 295 @ 8
4 * 295 @ 8.25

Bench 3ct * 3
160 @ 7
165 @ 7.5
175 @ 7.75
175 @ 8
180 @ 8.5

Deadlift 2ct pause 1" x 4
255 @ 7
265 @ 8
275 @ 9
275 * 2 @ 7 (idk what happened. gave up)

Too lazy to post last few weeks. Here's a dump of the logs

[6/7/2018]
Pin Squat x 3:
- 265 @ 7
- 270 @ 8
- 280 @ 8
- 290 @ 9 x 2

- Press w Belt:
140 x 1 @ 8
130 x 4 @ 8
125 x 4 @ 7

- Rows x 6
135 @ 6
140 @ 6.5
145 @ 8 x 2

[6/12/2018]
Squat w Belt:
- 345 X 1 @ 8 (PR)
- 325 x 3 @ 8 x 4

Pin bench x 3:
- 175 @ 7.5
- 180 @ 8.25
- 185 @ 9 x 2

Deadlift 2ct Pause 1":
225 @ 6.5
245 @ 7.5
265 @ 8.5


[6/14/2018]
Pin Squat x 3:
265 @ 7
280 @ 7.5
295 @ 8 (hip pain)

Press w Belt:
- 150 x 1 @ 8 (PR)
- 145 x 3 @ 9 x 2
135 x 3 @ 8
140 x 3 @ 8

Rows x 6:
155 @ 7
165 @ 8
165 @ 9
160 @ 9

6/16/2017
Messed around with light squats because of hip pain

Bench 1ct pause:
- 205 x 1 @ 9.5 (mis-calculated weight lol)
- 185 x 3 @ 8.5 x 2
skipped the rest because of back+hip pain.

And then I went to the gym 3 more times but was mostly doing own thing based on how I felt re: back + hip pain.

Back pain just showed up out of seemingly nowhere. Lasted over a week and at points felt like it was getting worse. I just kept squat / deadlifts to @7 at most. I actually benched one day last week where it instantly felt worse, but woke up the next day and all the pain was gone. Have been pain free for a few days now woo hoo!

Left hip is still irritated, and it's preventing me from getting past warm-up sets in deadlifts, but if history has shown me anything it's that if I just don't go crazy, give it time, and maybe try to work on form, it will probably get better. Thankfully the pain hasn't gotten any worse.

-------


I've "finished" The Bridge. I missed a few days, had some pains, and most importantly ate horribly (at maintenance~ and VERY low protein because I just didn't pay attention to intake at all). I also only did 1 GPP day which counts as not doing the program.

I probably am about the same squatting, way weaker deadlifting, weaker OHP, and a little stronger benching. But that's all irrelevant, because I didn't really do the program.

I have just started the 7week GPP Hypertrophy Template, I will be doing it on a cut. Then depending on how I feel I may either run another program while I continue a cut, or I will re-run this GPP Hypertrophy again at a small surplus. Basically I'm just tired of being so fluffy and I don't mind waiting to get a little stronger/bigger if I can spend those months doing it while less fat.

Will probably start a new thread for it.

Why does skipping a gpp day mean you did not run the program? They put gpp in there as a premptive measure against work capacity issues, but it's so unspecific to the big 3 I doubt they are expecting the gpp to significantly impact gains. If your conditioning was not holding you back and you didn't make any gains while gaining weight you should look for another cause.

Those lifts are still amazing btw. Well done!

Nvm skipped the part about nutrition, sounds like that explains it

Decided to keep logging in here.

7 Week GPP Hypertrophy Template on a cut.

I'm too fat right now. I know there's still a lot of strength/mass to gain, but I'd rather cut some excess fat right now, take a little longer to get big and skrong, but look/feel better while doing it.

Currently ~195lbs. I think I'd like to lose 15-20lbs so will probably cut longer than 7 weeks.

Diet is based on TBAB. Will probably try to undershoot by a little and adjust as I see fit.
Current TBAB model has me at: 2230 cal, 230P, 52F.
Started the diet on the 20th. That's also when I started taking creatine again so might have a frustrating few weeks

Will try to post about diet, but maybe just spaced out updates unless I go over or way under or something like that.

Week 1 Day 1
[6/26/2018]

Squat w Belt x 6:
- 265 @ 7 (edit: nope lol)
- 275 @ 7 (yup)
- 285 @ 8 x 2

Bench 1ct x 6:
- 135 @ 6
- 155 @ 8 x 2

Rows (supp):
- 135 x 15 @ 8
-- x4, x3

Curls (curl bar):
- 45 x 12
- 45 x 6 (no idea why)

Tri pull down:
- 80 x 12
- 90 x 8 (friend set it wrong).

----

Trained w a friend today. All went fine up until the bro movements where he had the edge and I fell apart



[6/27/2018]
GPP: 8min of chin/pullups

I'd been looking at that BBM hypertrophy program, obviously theyre not hypertrophy experts but their programming seems generally strong. Is it basically the same as the bridge just having you do higher reps and some arm/shoulder/calves accessories?

That gap between curls and tris seems massive to me. Are you using a ton of momentum?

To my untrained brain yeah it looks like the bridge, with less heavy/low rep stuff (a lot of sets of 6 reps), a little less pure squatting, the addition of curl/tri bonus work, and the supplemental myorep stuff.

IDK what normal gap should be. I haven't done any actual bicep work before, and the tri pull down is the cable machine which just seems a lot easier to move weights. Either way, I shouldn't have done that much weight with either.

Week 1 Day 2

OHP w belt x 6:
- 105 @ 6.5
- 110 @ 7
- 110 @ 7
note: a bunch of excuses for why this is so light

RDL x 8:
- 115 @ 6 (edit: nope)
- 135 @ 6 (edit: probably not)
- 155 @ 7 x 3
note: first time ever doing RDLs, I'm sure my real #'s are much higher but need to get used to the movement.


TnG Bench (supp):
- 95 * 15 @ 8
- 5, 4
note: didn't think my x15 would be so low

DB Curl x 12: 22.5, 20, 20
Tri Pull Down x 12: 30, 30, 30
note: tri pull down diff from last session, no idea. used a different station maybe one of them is messed up. will have to test that out.


Diet:
Went out for a steak dinner last night, probably ate 200-400 over calories, hard to say. But I've been ~400 under a lot of days this week so s'all good.

[6/30/2018]
Week 1 Day 3
DL w belt x 6:
- 225 @ 6
- 235 @ 7
- 245 @ 7.5
- 245 @ 7.5

CG Bench x 8:
- 125 @ 6
- 130 @ also 6
- 135 (x6) @ 6 (oops!)
- 135 @ 7.5
- 135 @ 7.25
note: idk, all over the place.

2ct Leg Press:
- +180lbs x 16
- 4, 1
notes: lol my legs died.

skipped arm work (why?)


[7/3/2018]
Weak 2 Day 1
Squat w belt x 6:
- 265 @ 6
- 275 @ 7.5
- 285 @ 8.5
- 285 @ 8

Bench 1ct x 6:
- 135 @ 6.25
- 145 @ 6
- 155 @ 7.5
- 160 @ 8
- 160 @ 8.25

Pendlay Rows (myoreps):
- 135 x 14 @ 9.5 (oops)
- 4, 3

DB Curls x 12:
- 20, 20, 20

Tri Pull down x 12:
- 70
- 80
- 70
note: yeah, the other station must be messed up.



Diet:
Doing fine. Have been below cal every day, except for Sunday where I went to a steakhouse with friends and ate 1,333 cals over. But the next day I ate like 1k cal under and today is already almost over and I have 751 left (will probably have a drink and a snack and be 300-400 under before I go to bed). Doing decent at getting around 200g protein as well (goal is 230).


Forgot to put this up somewhere but at the start of the diet I was at ~196lbs.
I've since weighed in as low as 193.

[7/5/2018]
Week 2 Day 2

Press (no belt) x 6:
95 @ 6.5
100 @ 6.5
110 @ 7
115 @ 8
115 @ 8

RDL x 8:
155 @ 6.5
155 @ 7
165 @ 6?
175 @ wtf still a 6?
185 @ okay this felt like 8... wait I did 10 reps!
205 @ finally! this was an 8.... wait I did 10 reps again!!?!
note: lol

Bench TnG (myoreps):
15 x 115
4
2

Curls x 12: 20, 20, 20
Tri pull down x 12: 70, 70, 70


Diet:
Have been eating considerably less than the target of 2230 (which is fine by me). Both yesterday and today ate under 1750 cal.

[7/7/2018]
Week 2 Day 3

DL w belt x 6:
- 225 @ 6
- 245 @ 7
- 255 @ 8 (leg/hip pain, back discomfort)
- 255 @ nope, failed to get the bar off the floor twice.
- 225 x 3 @ fml
Note: leg/hip still bothering me today. will squat/dead lightly next session.

CG Bench x 8:
- 140 x 3 @ 8 (iirc, didn't write it down)

Skipped leg press because of stupid leg/back

Tri and Bi 3 x 12 (same as before)