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Under the Bridge 3.0


Mr_Willes

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2 hours ago, Mr_Willes said:

(Klasse = weight division / Knieb = SQ / Bankd = BP / Deadl = DL)

 

Me and my competition, i've got work to do!

 

Hmm, what are the weight divisions? 

strava - myfitnesspal - Instagram

2019 Roadmap

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" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

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1 hour ago, Mr_Willes said:

 

Men, 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg+

Women, 47 kg, 52 kg, 57 kg, 63 kg, 72 kg, 84 kg, 84 kg +

So your division is 83-93kg? That would put us both in the same division if I'm reading that correctly. 

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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2 hours ago, Mr_Willes said:

 

Men, 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg+

Women, 47 kg, 52 kg, 57 kg, 63 kg, 72 kg, 84 kg, 84 kg +

 

So are you planning to stay in that weight division? Given that you're not much more than 83kg you might be better off cutting to just under that to get a lighter division? Or just bulking loads to get to the top of your current one, which might just make you more swole ;) 

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1 hour ago, jonfirestar said:

So your division is 83-93kg? That would put us both in the same division if I'm reading that correctly. 

 

22 minutes ago, Jarric said:

 

So are you planning to stay in that weight division? Given that you're not much more than 83kg you might be better off cutting to just under that to get a lighter division?

 

I'm going with Jarric, next couple of weeks i want to stay on weight, and possibly slowly lose a bit, just to be under 83 when i compete.

 

22 minutes ago, Jarric said:

Or just bulking loads to get to the top of your current one, which might just make you more swole ;) 

 

You misspelled FAT ;) No i don't want to become high 80 anytime soon, maybe slowly over the course of the next half year / year. But certainly not before the meet.

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... a little odd in the head ...

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3 hours ago, Mr_Willes said:

I'm going with Jarric, next couple of weeks i want to stay on weight, and possibly slowly lose a bit, just to be under 83 when i compete.

 

Well filling out the 74 weight class would definitely be to your advantage. Although it's come to my attention that I'm only 5kg heavier than you now! (as opposed to 20ish when we met up). 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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On 1/24/2019 at 5:07 AM, Mr_Willes said:

 

Men, 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg+

Women, 47 kg, 52 kg, 57 kg, 63 kg, 72 kg, 84 kg, 84 kg +

 

“What is this in real numbers?”

 

- every american, ever

 

:biggrin-new:

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Week 4 day 1

 

Lifting was a bit of a mixed scenario. Squat felt really good, BP and DL not so.

 

EXERCISE:

Lifting (3/W): 0: V V - V 1: V V - V 2: V - V - V 3: V - V - V 4: V - O - O

Extra (1/W): 0: X 1: X 2: V 3: V 4: O

 

NUTRITION:

Breakfast (6/W): 0: V - X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - V - V - V - V - V 4: O - O - O - O - - O - O

Lunch (5/W): 0: V X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - - V - V - V - V 4: O - O - O - O - - O - O

No Beer (7/W): 0: X - X - V - V - X - X - V 1: V V - V - V - V - X - X 2: V - V - V - V - X - V - X 3: V - V - V - V - X - X - X 4: O - O - O - O - - O - O

 

SLEEP:

Before midnight (7/W): 0: X V - X - V - X - V - V 1: V V - X - V - V - V - V 2: V - V - V - V - V - X - V 3: V - V - V - V - X - V - V 4: O - O - O - O - - O - O

Before 11 PM (7/W): 0: X V - X - V - X - V - V 1: X V - X - V - X - V - V 2: V - V - V - V - V - X - V 3: X - V - V - V - V - X - X 4: O - O - O - O - - O - O

 

CHECK-INS:

Working days (5/W): 0: V - X - V - V - V 1: V V - V - V - X 2: V - V - V - V - X 3: V - V - V - V - X 4: O - O - O - O - O

Weekend (2/W): 0: V X 1: X X 2: X - X 3: X - X 4: O - O

 

WEIGHT:

Week 0: Mon: 84.1 / Tue: 84.9 / Wed: 84.7 / Thu: 84.4 / Fri: 83.1 / Sat: 83.3 / Sun: 83.8

Week 1: Mon: 84.3 / Tue: 84.3 / Wed: 83.8 / Thu: 83.5 / Fri: 83.0 / Sat: 83.2 / Sun: 84.4

Week 2: Mon: 84.7 / Tue: 83.9 / Wed: 83.9 / Thu: 84.3 / Fri: 84.2 / Sat:          / Sun: 83.9

Week 3: Mon: 85.0 / Tue: 84.8 / Wed: 84.3 / Thu: 84.6 / Fri: 84.2 / Sat: 84.0 / Sun: 

Week 4: Mon: 85.0 / Tue: 84.8 / Wed: / Thu: / Fri: / Sat: / Sun:

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... a little odd in the head ...

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Week 4 day 2

 

Rest day, did some paperwork in the evening and some games on the computer.

 

EXERCISE:

Lifting (3/W): 0: V V - V 1: V V - V 2: V - V - V 3: V - V - V 4: V - O - O

Extra (1/W): 0: X 1: X 2: V 3: V 4: O

 

NUTRITION:

Breakfast (6/W): 0: V - X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - V - V - V - V - V 4: V - V - O - O - - O - O

Lunch (5/W): 0: V X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - - V - V - V - V 4: V - V - O - O - - O - O

No Beer (7/W): 0: X - X - V - V - X - X - V 1: V V - V - V - V - X - X 2: V - V - V - V - X - V - X 3: V - V - V - V - X - X - X 4: V - V - O - O - - O - O

 

SLEEP:

Before midnight (7/W): 0: X V - X - V - X - V - V 1: V V - X - V - V - V - V 2: V - V - V - V - V - X - V 3: V - V - V - V - X - V - V 4: V - V - O - O - - O - O

Before 11 PM (7/W): 0: X V - X - V - X - V - V 1: X V - X - V - X - V - V 2: V - V - V - V - V - X - V 3: X - V - V - V - V - X - X 4: V - V - O - O - - O - O

 

CHECK-INS:

Working days (5/W): 0: V - X - V - V - V 1: V V - V - V - X 2: V - V - V - V - X 3: V - V - V - V - X 4: V - V - O - O - O

Weekend (2/W): 0: V X 1: X X 2: X - X 3: X - X 4: O - O

 

WEIGHT:

Week 0: Mon: 84.1 / Tue: 84.9 / Wed: 84.7 / Thu: 84.4 / Fri: 83.1 / Sat: 83.3 / Sun: 83.8

Week 1: Mon: 84.3 / Tue: 84.3 / Wed: 83.8 / Thu: 83.5 / Fri: 83.0 / Sat: 83.2 / Sun: 84.4

Week 2: Mon: 84.7 / Tue: 83.9 / Wed: 83.9 / Thu: 84.3 / Fri: 84.2 / Sat:          / Sun: 83.9

Week 3: Mon: 85.0 / Tue: 84.8 / Wed: 84.3 / Thu: 84.6 / Fri: 84.2 / Sat: 84.0 / Sun: 

Week 4: Mon: 85.0 / Tue: 84.8 / Wed: 83.8 / Thu: / Fri: / Sat: / Sun:

  • Like 2

... a little odd in the head ...

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Week 4 day 3

 

Stuff came up in the evening which meant lifting was skipped, it was just too late to start the workout. I know if i start a workout that late, the last sets will be hurried and it just wouldn't be a good workout overall so i decided to postpone it by a day.

 

EXERCISE:

Lifting (3/W): 0: V V - V 1: V V - V 2: V - V - V 3: V - V - V 4: V - O - O

Extra (1/W): 0: X 1: X 2: V 3: V 4: O

 

NUTRITION:

Breakfast (6/W): 0: V - X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - V - V - V - V - V 4: V - V - V - O - - O - O

Lunch (5/W): 0: V X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - - V - V - V - V 4: V - V - V - O - - O - O

No Beer (7/W): 0: X - X - V - V - X - X - V 1: V V - V - V - V - X - X 2: V - V - V - V - X - V - X 3: V - V - V - V - X - X - X 4: V - V - V - O - - O - O

 

SLEEP:

Before midnight (7/W): 0: X V - X - V - X - V - V 1: V V - X - V - V - V - V 2: V - V - V - V - V - X - V 3: V - V - V - V - X - V - V 4: V - V - V - O - - O - O

Before 11 PM (7/W): 0: X V - X - V - X - V - V 1: X V - X - V - X - V - V 2: V - V - V - V - V - X - V 3: X - V - V - V - V - X - X 4: V - V - X - O - - O - O

 

CHECK-INS:

Working days (5/W): 0: V - X - V - V - V 1: V V - V - V - X 2: V - V - V - V - X 3: V - V - V - V - X 4: V - V - V - V - O

Weekend (2/W): 0: V X 1: X X 2: X - X 3: X - X 4: O - O

 

WEIGHT:

Week 0: Mon: 84.1 / Tue: 84.9 / Wed: 84.7 / Thu: 84.4 / Fri: 83.1 / Sat: 83.3 / Sun: 83.8

Week 1: Mon: 84.3 / Tue: 84.3 / Wed: 83.8 / Thu: 83.5 / Fri: 83.0 / Sat: 83.2 / Sun: 84.4

Week 2: Mon: 84.7 / Tue: 83.9 / Wed: 83.9 / Thu: 84.3 / Fri: 84.2 / Sat:          / Sun: 83.9

Week 3: Mon: 85.0 / Tue: 84.8 / Wed: 84.3 / Thu: 84.6 / Fri: 84.2 / Sat: 84.0 / Sun: 

Week 4: Mon: 85.0 / Tue: 84.8 / Wed: 83.8 / Thu: 84.0 / Fri: / Sat: / Sun:

  • Like 3

... a little odd in the head ...

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On 1/31/2019 at 6:08 AM, WhiteGhost said:

I love seeing all of the green around here :) 

QFT!

RES...and I want to live days worth dying for

Current: RES: SET but not always ready

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Growth happens when you care more about the well being of your future self than the comfort of your present self!

"Pass on what you have learned. Strength, mastery. But weakness, folly, failure also. Yes, failure most of all. The greatest teacher, failure is." -Yoda

 

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End of challenge write up

 

Exercise:

I have been truly sticking to the Bridge 3.0 for lifting workouts. I did some GPP next to that but not what's prescribed. This has to do with priorities, mostly spending time with family, so one side of me doesn't like the fact that i'm no 100% committed to the program, the other part is forgiving cause it is for a good reason.

 

Nutrition:

Breakfast is super solid. Completely destroyed the goal.

Lunch was a success too. Overall i'm just eating a lot more protein and most important, i find it easy to stick to the goal. For next time i'm going to focus on dinner in weekend, cause at this moment that's when i lose it.

 

Sleep:

With the powerlifting meet in the back of my head, i'm finding it easier to commit to bed time. The only times i'm not in bed on time is during social arrangements or when i'm just to hyper to sleep from working out. And i'm pretty much okay with that.

 

Check ins:

Well this went like i thought it would go. I can check in quickly when i'm at work. But i'm having a hard time dedicating time to this at home. Next challenge will be better as i will be more actively ambassadoring, cause i made a commitment to a friend and i intend to keep it.

 

Weight:

Not really a goal to start with, but i just have to keep an eye on this one, as i want to compete in the -83KG class during my PL-meet. This challenge i was fluctuating between 83 and 85. And that's fine for now. With the new dinner goal i think it will slowly creep down, and i'm still about 16 weeks out for the meet. If things won't shift slightly i'm gonna make real adjustments when i start my next 12 week program (i just started week 6 of 8 from the bridge).

 

Closing thought:

This felt like a proper challenge. It really makes all the difference if you have a goal. Decisions are much easier when there is a grand scheme behind things. It even works 2 ways, i can justify my decisions for myself but also towards other people. Tell them i'm in training, building accountability to achieve my goal, and understanding about the choices.

 

Just for myself i want to reflect on the progress i made with lifting:

1st week of The Bridge VS 5th week of The Bridge:

  • Squat with belt:
    • 256x4@RPE9 vs 281x4@8
    • e1RM: 296 vs 336
  • 1 count paused benchpress:
    • 127x4@RPE9 vs 138X4@RPE8
    • e1RM: 147 vs 165
  • 2 count paused deadlift:
    • 205x5@RPE9 vs 237x5@RPE9
    • e1RM: 245 vs 283
  • 2 count paused squat:
    • 242x5@RPE9 vs 263x5@RPE9
    • e1RM: 289 vs 314
  • Overhead Press:
    • 112x4@RPE9 vs 116x4@RPE8
    • e1RM: 130 vs 139
  • Pendlay Row:
    • 116x10@RPE9 vs 127x10@RPE8
    • e1RM: 164 vs 185
  • Deadlift:
    • 281x4@RPE9 vs 294x4@RPE8
    • e1RM: 325 vs 351
  • Incline Bench:
    • 121x5@RPE9 vs 125x5@RPE7
    • e1RM: 145 vs 160

 

 

EXERCISE:

Lifting (3/W): 0: V V - V 1: V V - V 2: V - V - V 3: V - V - V 4: V - V - V

Extra (1/W): 0: X 1: X 2: V 3: V 4: X

 

NUTRITION:

Breakfast (6/W): 0: V - X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - V - V - V - V - V 4: V - V - V - V - V - V - V

Lunch (5/W): 0: V X - V - V - V - V - V 1: V V - V - V - V - V - V 2: V - V - V - V - V - V - V 3: V - V - - V - V - V - V 4: V - V - V - V - V - V - X

No Beer (7/W): 0: X - X - V - V - X - X - V 1: V V - V - V - V - X - X 2: V - V - V - V - X - V - X 3: V - V - V - V - X - X - X 4: V - V - V - V - V - V - V

 

SLEEP:

Before midnight (7/W): 0: X V - X - V - X - V - V 1: V V - X - V - V - V - V 2: V - V - V - V - V - X - V 3: V - V - V - V - X - V - V 4: V - V - V - V - X - V - V

Before 11 PM (7/W): 0: X V - X - V - X - V - V 1: X V - X - V - X - V - V 2: V - V - V - V - V - X - V 3: X - V - V - V - V - X - X 4: V - V - X - V - X - V - V

 

CHECK-INS:

Working days (5/W): 0: V - X - V - V - V 1: V V - V - V - X 2: V - V - V - V - X 3: V - V - V - V - X 4: V - V - V - V - X

Weekend (2/W): 0: V X 1: X X 2: X - X 3: X - X 4: X - X

 

WEIGHT:

Week 0: Mon: 84.1 / Tue: 84.9 / Wed: 84.7 / Thu: 84.4 / Fri: 83.1 / Sat: 83.3 / Sun: 83.8

Week 1: Mon: 84.3 / Tue: 84.3 / Wed: 83.8 / Thu: 83.5 / Fri: 83.0 / Sat: 83.2 / Sun: 84.4

Week 2: Mon: 84.7 / Tue: 83.9 / Wed: 83.9 / Thu: 84.3 / Fri: 84.2 / Sat: XX.X / Sun: 83.9

Week 3: Mon: 85.0 / Tue: 84.8 / Wed: 84.3 / Thu: 84.6 / Fri: 84.2 / Sat: 84.0 / Sun: XX.X

Week 4: Mon: 85.0 / Tue: 84.8 / Wed: 83.8 / Thu: 84.0 / Fri: 83.6 / Sat: 83.7 / Sun: 84.2

  • Like 4

... a little odd in the head ...

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