The Bridge by Barbell Medicine Spreadsheet | LiftVault.com
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Week1 - Low StressRPEReps
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ExercisesetsrepsRPEkgsets
reps
RPEkgsetsrepsRPEkgvolumee1RM12345678910
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Squat w/ belt15610015715815010100969289868481797674
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Close grip bench1471481491209.598949188858280777572
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Rack pull, mid shin176177178210996928986848179767471
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8.594918885828077757269
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Off Day892898684817976747168
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7.591888582807775726967
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2ct paused Squat147148149120789868481797674716865
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Press w/ belt1561571581506.588858280777572696764
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Barbell Rows186187288320
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Notes:
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GPP daye1RM calculator - using the set with the highest rpe for calculations
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e1RM=(Weight on the bar x 100)/Percentage from Chart
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Bench, 1ct paused156157158150
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3-0-3 Tempo Squat186187188240
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Week2 - Mod Stress
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ExercisesetsrepsRPEkgsets
reps
RPEkgsetsrepsRPEkgvolumee1RM
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Squat w/ belt156157358250
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Close grip bench147148249160RPE Scale:
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Off DayCould you have DEFINETLY done 3 more reps?7
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Could you MAYBE done 3 more reps?7.5
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2ct paused Squat147148249160Could you have DEFINETLY done 2 more reps?8
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Press w/ belt156157458300Could you MAYBE done 2 more reps?8.5
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Barbell Rows186187388400Could you have DEFINETLY done 1 more reps?9
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Could you MAYBE done 1 more reps?9.5
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GPP day
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Bench, 1ct paused156157458300
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3-0-3 Tempo Squat186187288320
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Week3 - Mod Stress
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ExercisesetsrepsRPEkgsets
reps
RPEkgsetsrepsRPEkgvolumee1RM
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Squat w/ belt156157358250
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Close grip bench147148249160
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Rack pull, mid shin177178279280
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Off Day
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2ct paused Squat147148249160
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Press w/ belt156157458300
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Barbell Rows186187388400
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GPP day
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Bench, 1ct paused156157458300
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3-0-3 Tempo Squat187188289320
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Week4 - High Stress
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ExercisesetsrepsRPEkgsets
reps
RPEkgsetsrepsRPEkgvolumee1RM
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Squat w/ belt156157458300
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Close grip bench147148349200
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Rack pull, mid shin177178279280
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Off Day
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2ct paused Squat147148349200
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Press w/ belt156157458300
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Barbell Rows186187488480
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GPP day
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Bench, 1ct paused156157558300
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3-0-3 Tempo Squat186187288320
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Week5 - Mod Stress
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ExercisesetsrepsRPEkgsets
reps
RPEkgsetsrepsRPEkgvolumee1RM
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Squat w/ belt146147348200
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3ct Paused Bench147148249160
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2ct paused DL 1" off the floor
147148249160
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Off Day
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Pin Squat147148249160
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Press w/ belt146147548280
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Barbell Rows186187488480
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GPP Day
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Bench, 1ct paused146147548280
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Squat, no belt167168269240
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GPP Day 2
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Week6 - Mod Stress
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ExercisesetsrepsRPEkgsets
reps
RPEkgsetsrepsRPEkgvolumee1RM
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Squat w/ belt11829534825513303.5714286
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3ct Paused Bench1371382-33916015179.7752809
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2ct paused DL 1" off the floor
14714824929516343.0232558
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