Great first session Rich! Ha, I hate block/rack pulls too. I get the same feeling, like Im pulling from a dangerous and very awkward spot.
You have been training a long time, RPE will come quick. The tempos are 10s on this program? I think anyway, ya they suck but remember they are just a squat accessory, start light and stay beltless and they will be fine.
Thanks Shawn. Tempo's are 8's. I'm not sure where my rpe is on that but it wasn't too bad.
Been busy so I haven't logged in a bit but still got in the gym. Also started an instagram account. Still trying to figure that shit out which could take a while so bear with me. I still haven't figured out you tube.
Anyways here's the rest of week 1 for the bridge.
wed 17 sept
week 1 day 2
warm ups
2ct paused squats beltless
225 x 4 @7
235 x 4 @8
250 x 4 @9
seated OHP full stop
135 x 5 @6
140 x 5 @7
145 x 5 @8.5
BB row
185 x 8@6
205 x 8@7
225 x 8@8 x 2
Paused squats felt great. Over reached on ohp a bit but I haven't done dead stop before.
19 oct
week 1 day 3
warm ups
deadlift with belt
395 x 5@6
410 x 5@7
425 x 5@8
1 ct paused bench
215 x 5@6
230 x 5@7
245 x 5@9
3 0 3 tempo squat
135 x 8@6
145 x 8@7
155 x 8@8
had to catch my last rep of bench so I upped the rpe. Tempo wasn't as bad as I thought although I don't really know what a true rpe for that would be. I'm going to up the weights for that next time around.
20 oct
GPP
pull/chin ups sets of 5 for 7 min
got 10 sets for 50 total reps
ab roll for 10 reps alternated with 30 second planks for 7 mins
got 5 sets of each for 50 reps of ab rolls and 5 sets planks
25 min treadmill at rpe 6ish
that's it. A good start to the program. On to week 2