The Bridge by Barbell Medicine (Master Bridge) | LiftVault.com
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Instructions: Enter your starting estimated 1RM below, starting body weight, and start date for week 1. Enter the smallest plate value and bar weight you would like to use by default (can be changed on a per exercise basis). Enter the plate weights you have available to you. Fill all plate weights with a value greater than zero(I just used the smallest weight to fill out the blanks). Autocalculated values are just estimates. Do not let them dictate your workout. Fill with accurate data. Save a master copy of this worksheet, because entering weight manually will overwrite the formulas for autocalculations, that way if you run the bridge again you will have a good copy.
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BodyweightWeight
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Starting estimated 1RM3/24/20180.00
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Squat0.003/31/20180.00
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Bench Press 1ctP0.004/7/20180.00
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Press0.004/14/20180.00
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CGB0.004/28/20180.00
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Rack Pull: MS0.005/5/20180.00
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Row0.005/12/20180.00
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2ct PSquat0.00
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303 Squat0.00
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2ct P DL0.00
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Bench Press 3ctP0.00
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Pin Squat0.00
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Squat no belt0.00
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Pin Bench0.00
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Starting body weight
0.00
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Date Started3/24/2018Reps
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Smallest plate value
0.5RPE12345678910
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Default bar weight4510100969289868481797674
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9.598949188858280777572
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Estimated 1RM996928986848179767471
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Squat0.008.594918885828077757269
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Bench Press 1ctP0.00892898684817976747168
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Press0.007.591888582807775726967
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CGB0.006.588858280777572696764
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Rack Pull: MS0.00estimated 1RM calculator
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Row0.00
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2ct PSquat0.00e1RM = (Weight on bar) * 100 / number from chart above
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303 Suat0.00
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2ct P DL0.00
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Bench Press 3ctP0.00
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Pin Squat0.00Plate Weights
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Squat no belt0.004535251052.50.50.50.50.5
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Pin Bench0.00Don't use zero for any of these values.
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