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  • Nate's Log

    Page 1-2 (posts #1 - #19): 7-Week GPP/Hypertrophy 3-day version.
    Page 2- (posts #20 - #62): 12-Week Strength



    26M - 6'1" - 207lbs. Body fat = 15-18% (Navy method & "eye test").
    S / B / D (e1RMs in lbs) = 370 / 250 / 430

    I just completed the Bridge 1.0 last week as my free introduction into Barbell Medicine programming (my log is in this forum if you want to find it for some reason). I had varied results, but was overall pleased with how I responded to it. My bench and press improved but not by much, squat saw moderate improvement, and my deadlift skyrocketed +33lbs in 8 weeks. I ran the Bridge 1.0 to get re-focused on strength, with my sights set on my first powerlifting meet in April. I was then going to run the 7-Week GGP/Hypertrophy template as a sort of volume/recovery block, followed by 12-Week Strength leading up to the meet. I learned last week, however, that the meet has been cancelled (bummer). As of now, I'm still going to go ahead with my training as if the meet was still on, and possibly test maxes in a mock meet after finishing 12-Week Strength. This week is the start of the 7-Week GPP/Hypertrophy template (3-day version). I was in a slight caloric surplus during the Bridge 1.0 (roughly +1 lb/month) and plan to remain in a surplus for the duration of this program (goal is 1-1.5 lbs/month).

    7-Week GPP/Hypertrophy - Week 1:

    Monday, 10/29:
    Bodyweight = 206.6

    Squat:
    260x6 @ 6
    275x6 @ 7
    290x6 @ 8, 8

    Depth looked a little too close for comfort on video, but I also had my camera set up a few inches above knee level so it was probably fine.

    Seated OHP:
    105x6 @ 6
    115x6 @ 7
    120x6 @ 8, 8

    I have always followed general strength programs where the press is treated like a competition lift. After deciding to focus on powerlifting, I don't care enough about the standing press to treat it like a competition lift (I'm not anticipating on doing singles @ 8 when the time comes in week 5 because practicing heavy singles is unnecessary for my goals). I decided to do seated OHP because I figured I could lift more weight than a standing press. That wasn't the case today, but I figure maybe after I get a little more accustomed to the movement it will be. If not, I'll just throw on a belt and switch back to the standing press. Like I said, I'm not too concerned with this lift, just want to get some general pressing volume in.

    Pendlay Rows Myo-reps:
    125x14 @ 8
    125x4, 4, 3

    I did not expect these to be as hard as they were! I'm definitely not used reps >8. 125 was about 56% of my e1RM, so I definitely anticipated getting more like 15 or 16 reps @ 8 for the activation set, and then more than two sets of 4 before losing a rep. I have to admit, I felt like kind of an asshole for banging out 25 loud Pendlay rows in the span of about a minute and a half. The gym I go to has two platforms with some bumper plates, and making a little noise has never been a problem, but I felt pretty self-conscious doing these.

    Barbell Curls:
    60x12x3 @ 8

    Cable Triceps Extensions:
    110x12x3 @ 8
    Last edited by Nate B; 03-18-2019, 04:11 PM.

  • #2
    7-Week GPP/Hypertrophy - Week 1:

    Wednesday, 10/31:
    Bodyweight = 206.8

    Bench
    180x6 @ 6
    190x6 @ 7.5
    195x6x2 @ 8, 8

    Felt a little sluggish today. Not quite as explosive off the chest as I expected to be. Hopefully just an off day and next week will be better.

    RDL:
    245x8 @ 6
    255x8 @ 7
    265x8x3 @ 8, 8, 8.5

    I used to train RDLs pretty regularly in my previous programming, but I haven't done them in a while. Already feel the DOMS in my hammies.

    DB Bench Myo-reps:
    60lb DBs x 15 @ 8
    60lb DBS x 4, 4, 4, 4, 3


    7-Week GPP/Hypertrophy - Week 1:

    Thursday, 11/1:
    Bodyweight = N/A

    Had a conflict after work today and was not able to get into the gym to do my GPP work. This is the first workout I've straight up missed in a long time, so it feels pretty crappy. I'll try to make up for it later in the week.

    Friday, 11/2:
    Bodyweight = 208.6

    Deadlift:
    315x6 @ 6
    325x6 @ 7
    335x6x2 @ 8, 9

    I was still feeling DOMS pretty bad from the RDLs on Wednesday, and boy did it affect my deadlifts. I couldn't get my hamstrings set tight, which screwed up my set up. Felt weak off the floor. Still managed to pull decent weight, but gassed pretty quickly. Hopefully I adapt to the RDLs soon, otherwise I might have to move them to Monday to get them further away from my deadlifts.

    Incline CGBP:
    115x8 @ 6
    125x8 @ 7
    135x8 @ 7.5
    140x8x2 @ 8, 8

    Too conservative with RPE at first. 140 ended up being right.

    Leg Press Myo-reps:
    +360 x 15 @ 8
    +360 x 4, 4, 4, 4, 3

    I have not done leg press probably since high school. Holy smokes I have never felt my quads burn like this - it was physically uncomfortable during my 5 breath rest periods. My muscles felt like they were going to burst. At least it gave my legs a pretty nice pump the rest of the time at the gym.

    Barbell Curls:
    60x12x3 @ 8

    Cable Triceps Extensions:
    110x12x3 @ 8

    LISS Cardio:
    25 mins treadmill - 3.5mph, 10% incline

    Did my LISS cardio today because I missed my GPP day.

    Comment


    • #3
      7-Week GPP/Hypertrophy - Week 1:

      Saturday, 11/3:
      Bodyweight = N/A

      Making up the GPP day that I missed earlier in the week.

      Chins:
      44 reps in 7 mins

      Ab Rollouts:
      70 reps in 7 minutes

      Face Pulls w/ Cables:
      80x12x3 @ 7.5

      I was trying to follow the same set & rep scheme as the arm work, but it's difficult to get an accurate read on RPE because it's so easy to use a little body english doing these. Doesn't really matter though, as long as I'm getting my rear delts some work to prevent imbalances.

      LISS Cardio:
      25 mins treadmill - 3.5 mph, 10% incline

      Comment


      • #4
        7-Week GPP/Hypertrophy - Week 2:

        Monday, 11/5:
        Bodyweight = 206.8

        Squat:
        260x6 @ 6
        280x6 @ 7
        295x6 @ 8, 8.5
        285x6 @ 8

        Depth looked better this week - I think it was just the camera angle. Pleased with the 5 lbs jump from last week to this week. I don't expect to make great strength gains on this program, while only squatting 1x/week, but maybe a little rest from squatting 3x/week is helping me realize gains right now.

        Seated OHP:
        110x6 @ 6
        115x6 @ 7
        125x6 @ 8.5
        120x6 @ 8, 8


        T-Bar Rows Myo-reps:
        +90x15 @ 8
        +90 x 5, 5, 5, 4

        Really preferred doing the chest supported T-bar rows for these myo-reps. I know that it isn't what the program prescribes, but I felt like they targeted my lats much better than the Pendlay rows. I'll save those for when I'm back on a strength program, or swap them back in towards the end of this program to help transition back to competition specificity with my assistance lifts.

        Barbell Curls:
        60x12x3 @ 8

        Cable Rope Triceps Extensions:
        100x12x3 @ 8


        Wednesday, 11/7:
        Bodyweight = 208

        Bench
        175x6 @ 6
        185x6 @ 7
        195x6x3 @ 7.5, 8, 8

        Was kicking myself for not attempting 200x6 for my first set @ 8, because it felt smoother than a true 8. Oh well. I decided to not add any weight to the bar for the subsequent sets, which was a good decision because they felt a lot more like true @ 8s.

        RDL:
        245x8 @ 6
        255x8 @ 7
        270x8 @ 8, 8.5
        265x8 @ 8

        I'll see if I can get all 3 reps @ 8 at 270 next week. DOMS weren't nearly as bad after these this week.

        DB Bench Myo-reps:
        60lb DBs x 15 @ 8
        60lb DBS x 4, 4, 4, 4, 4, 3

        I used to love DB press and bench press back in my bro-lifting days. It's pretty fun to do them now with a goal in mind and not just mindlessly chasing a pump (the pump is pretty nice, though).


        Thursday, 11/8:
        Bodyweight = N/A

        Chins:
        44 reps in 7 mins

        Abs:
        72 reps in 7 mins

        Face Pulls w/ Cables:
        80x12x3 @ 7.5

        Barbell Curls:
        70x12 @ 8.5
        60x12x2 @ 8, 8

        Cable Rope Triceps Extensions:
        100x12x3 @ 8

        LISS Cardio:
        25 mins treadmill - 3.5mph, 10% incline

        Comment


        • #5
          7-Week GPP/Hypertrophy - Week 2:

          Friday, 11/9:
          Bodyweight = 208.6

          Deadlift:
          315x6 @ 6
          325x6 @ 7
          340x6 @ 8.5
          335x6 @ 9
          325x6 @ 8.5

          What a goddamn mess this deadlift session was. I definitely got too greedy attempting 340, and it messed me up for the next two sets. I definitely needed to go down more in weight than 335 for the second set. 325 probably would've been perfect - something I could finish out the last two sets with. Hopefully this doesn't hurt my recovery too much.

          Incline CGBP:
          125x8 @ 6
          135x8 @ 7
          140x8x3 @ 7.5, 8, 8

          I needed to be this conservative with my deadlifts! I'll give 145 a try next week if I feel up for it.

          Leg Press Myo-reps:
          +360 x 15 @ 8
          +360 x 4, 4, 4, 4, 4, 3

          I was able to get one more set of 4 than I did last week. Legs didn't feel quite as on fire this time.


          Sunday, 11/11:
          Bodyweight = N/A

          Chins:
          45 reps in 7 mins

          Ab Rollouts:
          72 reps in 7 minutes

          LISS Cardio:
          25 mins treadmill - 3.5 mph, 10% incline

          Comment


          • #6
            7-Week GPP/Hypertrophy - Week 3:

            Monday, 11/12:
            Bodyweight = 208.6

            Squat:
            265x6 @ 6
            280x6 @ 7
            295x6x3 @ 7.5, 8, 8

            Was surprised how great 295 felt on the first set. Decided to just shoot for sets across rather than jump up to 300 for the second set. Result was two smooth sets. Very happy with bar speed upon video review - looked even better than it felt. Maybe I was just having a good day, but I think 300 should be in the cards next week for at least a set or two.

            Seated OHP:
            110x6 @ 6
            115x6 @ 6.5
            125x6 @ 8, 8, 8.5

            Much like the squats, I was surprised I was able to do sets across here.

            T-Bar Rows Myo-reps:
            +90x16 @ 8
            +90 x 5, 5, 5, 5, 4

            Added a rep in the activation set and added another set of 5 after that.

            Barbell Curls:
            70x12x4 @ 8

            Cable V-Bar Triceps Extensions:
            110x12x4 @ 8
            Last edited by Nate B; 11-19-2018, 07:49 PM. Reason: Forgot to include arm work

            Comment


            • #7
              7-Week GPP/Hypertrophy - Week 3:

              Wednesday, 11/14:
              Bodyweight = 209.2

              Bench
              175x6 @ 6
              190x6 @ 7
              200x6x2 @ 8, 8.5
              190x6 @ 7.5

              192 or 195 probably would've been closer an @ 8 for the final set. I sometimes forget that auto-regulating with RPE is still a relatively new concept for me (only been doing it for about 3 months) and I'm still getting the hang of predicting how much of a % drop off there'll be, on average, for different lifts.

              RDL:
              245x8 @ 6
              260x8 @ 7
              275x8 @ 8, 8, 8.5

              Felt very solid in warmups. I keep surprising myself with unexpected sets across this week!

              DB Bench Myo-reps:
              60lb DBs x 15 @ 8
              60lb DBS x 5, 5, 5, 5, 4


              Thursday, 11/15:
              Bodyweight = 208.8

              Chins:
              47 reps in 8 mins

              Ab Rollouts:
              78 reps in 8 mins

              Face Pulls w/ Cables:
              80x12x4 @ 8

              Barbell Curls:
              70x12x3 @ 8, 8, 8.5
              60x12 @ 8

              Cable V-bar Triceps Extensions:
              110x12x4 @ 8

              LISS Cardio:
              30 mins treadmill - 3.5mph, 10% incline

              Comment


              • #8
                7-Week GPP/Hypertrophy - Week 3:

                Friday, 11/16:
                Bodyweight = 208.6

                Deadlift:
                305x6 @ 6
                320x6 @ 7
                335x6 @ 8.5
                325x6x2 @ 8, 8

                I'm in a bit of a rut with my deadlifts, which sucks since I ended The Bridge 1.0 so strongly deadlift wise. I think the supplemental deadlift movements that very closely mimicked my competition deadlift on The Bridge 1.0 (paused deadlifts & rack pulls) were really beneficial. I also just generally don't do great with higher rep sets of deadlifts (>4 reps) in regards to both consistently repeating my set up and getting fatigued. It's entirely possible that, for me, 6 reps @ RPE 8 is a smaller percentage of my 1RM than 79%, because based on my singles @ 8 from just a few weeks ago, I should be hitting 340x6 @ 8 rather than 325-330.

                Incline CGBP:
                125x8 @ 6
                135x8 @ 7
                145x8x3 @ 8, 8, 8.5

                Leg Press Myo-reps:
                +410 x 15 @ 8
                +410 x 4, 4, 4, 4, 2

                I was thinking about it, and realized that I just kind of arbitrarily decided that 8 plates was "about right" the first week I did these. If I'm being honest, I wasn't really quite @ 8 by the end of the activation set. So,I decided to throw on a pair of 25s on top of the usual 8 plates this week and ended up not seeing much of a drop off.

                Comment


                • #9
                  7-Week GPP/Hypertrophy - Week 4:

                  Monday, 11/19:
                  Bodyweight = 209.2

                  Squat:
                  265x6 @ 6
                  285x6 @ 7
                  300x6x2 @ 8, 8.5

                  300 ended up being in the cards. 285 moved so well that I considered going after 305, but played it safe. Ended up being the right call.

                  Seated OHP:
                  115x6 @ 6
                  122x6 @ 7
                  127x6x2 @ 8, 8

                  Didn't quite feel ready to jump up to 130, so I threw on the 1 lb. micro plates.

                  T-Bar Rows Myo-reps:
                  +95x15 @ 8
                  +95 x 4, 4, 4, 4, 3

                  Added 5 lbs. Felt good.

                  Barbell Curls:
                  70x12x4 @ 8

                  Cable Rope Triceps Extensions:
                  110x12x4 @ 8

                  Comment


                  • #10
                    7-Week GPP/Hypertrophy - Week 4:

                    Wednesday, 11/21:
                    Bodyweight = 207.6

                    Bench
                    185x6 @ 6
                    195x6 @ 7
                    202x6x2 @ 8, 8.5

                    RDL:
                    265x8 @ 6
                    275x8 @ 7
                    285x8 @ 8, 8.5

                    Weight keeps going up. Either I was undershooting my RPE earlier in the program, or there was a bit of a re-learning curve going on here.

                    DB Bench Myo-reps:
                    65lb DBs x 15 @ 8
                    65lb DBS x 4, 4, 4, 4, 3

                    Last week doing DB bench for myo-reps. Decided to go out with a bang by moving up 5lbs on the DBs. Next week, I'll switch to TnG bench.


                    Thursday, 11/22:
                    Bodyweight = 209.2

                    Managed to squeeze in a GPP session before heading out of town for Thanksgiving.

                    Chins:
                    48 reps in 8 mins

                    Ab Rollouts:
                    79 reps in 8 mins

                    Face Pulls w/ Cables:
                    80x12x4 @ 8

                    Barbell Curls:
                    70x12x4 @ 8, 8, 8, 8.5

                    Cable V-bar Triceps Extensions:
                    110x12x4 @ 8

                    LISS Cardio:
                    30 mins treadmill - 3.5mph, 10% incline

                    Friday, 11/23:
                    Bodyweight = N/A

                    Deadlift:
                    305x6 @ 6
                    320x6 @ 7
                    335x6 @ 8, 8.5

                    Deadlifts went much better this week. Did a better job of picking my top set @ 8 than before. I didn't have to work today, so I didn't feel as rushed and took my time a little more with my warmups, so maybe that helped. I'll have to try to do a better job of that from here on out. A few more extra minutes in the gym is worth it if they feel like productive minutes.

                    Incline CGBP:
                    125x8 @ 6
                    135x8 @ 7
                    145x8x3 @ 8, 8, 8.5

                    Leg Press Myo-reps:
                    +450 x 14 @ 8
                    +450 x 3, 3, 3, 3, 3, 2

                    Decided to try 10 plates before switching to SSB squats next week.

                    HIIT Cardio:
                    20 mins C2 Rower - :20 / 1:40 intervals

                    Comment


                    • #11
                      7-Week GPP/Hypertrophy - Week 5:

                      Monday, 11/26:
                      Bodyweight = 211.2 <-- Thanksgiving leftovers all weekend haha. I'm guessing I'll weigh in a little lighter as the week goes on.

                      So, I didn't have a great training session today, but I'm not too discouraged because I found another powerlifting meet somewhat nearby. I was excited to compete before the meet I was previously interested in was cancelled, so now I'll just be that much more motivated once its time to run 12-Week Strength! The date of this meet is actually more convenient than the cancelled one - I should be able to jump right into to 12-Week Strength once I'm done with the GPP/Hypertrophy template, and "week 13" will be meet week. I've read other logs in these forums of people who have successfully used the 12-Week Strength template to peak, so hopefully I have a good experience as well.

                      Squat:
                      345x1 @ 8
                      295x6x3 @ 8, 8, 8.5

                      After how well 300x6x2 moved last week, I was hoping that 350-355 was going to be a possible single @ 8. I pretty quickly realized that this wasn't going to be the case when I was warming up. Still not too discourage by 345, just an off week after a holiday weekend of a little too much alcohol and bad food. My lower back also felt a little tight throughout the entire squat session, which definitely had a negative effect. Also, not training heavy singles for several weeks likely did as well.

                      Seated OHP:
                      115x6 @ 6
                      122x6 @ 7
                      127x6 @ 7.5
                      130x6x2 @ 8, 8.5

                      127 ended up feeling too light. Moved up to 130 no problem. I'm foregoing the single @ 8 with OHP because I don't really feel the need to practice heavy singles. I might add some more volume - maybe another set or two @ 7 - to continue developing.

                      T-Bar Rows Myo-reps:
                      +110x12 @ 8
                      +110x12 @ 3, 3, 3, 3, 2

                      Barbell Curls:
                      70x12x4 @ 8

                      Cable V-Bar Triceps Extensions:
                      120x12x4 @ 8
                      Last edited by Nate B; 11-29-2018, 01:22 PM.

                      Comment


                      • #12
                        7-Week GPP/Hypertrophy - Week 5:

                        Wednesday, 11/28:
                        Bodyweight = 209.2

                        Bench
                        235x1 @ 8
                        200x6x3 @ 8, 8, 8.5

                        235x1 felt like RPE 8, but the bar speed was more like an 8.5. Lost tightness on the chest, something I've been fighting since I started pausing reps.

                        SLDL:
                        235x8 @ 6
                        245x8 @ 7
                        255x8x4 @ 7.5, 7.5, 8, 8

                        My back was still feeling kind of tight today, so I took it a little easy. Definitely think I could've loaded 5-10 more lbs on the bar, but still got some meaningful volume in.

                        TnG Bench Myo-reps:
                        155 x 12 @ 8
                        155 x 4, 4, 3

                        Accidentally did comp. grip instead of the prescribed CGBP. I'll switch to CGBP next week, and also get a spotter because I feel like probably had another set of 4 in me, but didn't want to fail and get trapped under the bar and roll of shame.

                        DB Curls:
                        30s x 12 @ 7
                        35s x 12x3 @ 8

                        Switched to DB curls to mix it up. Started a little too light.

                        Cable Rope Triceps Extensions:
                        100x12x4 @ 8

                        Tris were a little fried from the TnG bench myo-reps.

                        Comment


                        • #13
                          7-Week GPP/Hypertrophy - Week 5:

                          Thursday, 11/29:
                          Bodyweight = 209.6

                          Chins:
                          53 reps in 9 mins

                          Ab Rollouts:
                          86 reps in 9 mins

                          Face Pulls w/ Cables:
                          80x12x4 @ 8

                          LISS Cardio:
                          30 mins treadmill - 3.5mph, 10% incline

                          Friday, 11/30:
                          Bodyweight = 210.4

                          Deadlift:
                          385x1 @ 8
                          330x6x3 @ 8, 8, 8.5

                          Deadlift strength is a little down from where it was on the Bridge. Exposure to heavy singles again should get it back up soon enough.

                          Incline Bench, TnG:
                          135x8 @ 6
                          145x8 @ 7
                          155x8x4 @ 8

                          Nothing significant to report here. May have been able to get away with 160.

                          SSB Squat Myo-reps:
                          205 x 13 @ 8
                          205 x 5, 5, 5, 5, 5

                          This was a weird one. I started to get out of breath during my activation set, which I think caused me to stop a few reps short of what should've been @ 8. I think this showed in the subsequent reps, because while I was breathing hard, my legs weren't getting tired. I was also inadvertently resting longer than I would for, say, leg press. The process of racking the bar, taking five deep breaths, unracking it, and walking it out takes significantly longer than locking, taking five deep breaths, and unlocking the leg press machine. Maybe selecting a heavier load next time would remedy some of this.

                          Barbell Curls:
                          70x12x4 @ 8

                          Cable Rope Triceps Extensions:
                          110x12x4 @ 8
                          Last edited by Nate B; 12-08-2018, 10:10 PM.

                          Comment


                          • #14
                            7-Week GPP/Hypertrophy - Week 6:

                            Monday, 12/3:
                            Bodyweight = 208.8

                            Squat:
                            350x1 @ 8.5
                            295x6 @ 8

                            The 350 single was very tough - closer to @9 than @8, but still felt I had two more in the tank, with the last rep being a grinder. I got thrown out of position at the bottom because what was just lower back tightness/discomfort last week has developed into an acute pain. I started feeling it at the beginning of last week, but it didn't affect my squats all that much at the time - not the case this week. It was present the entire squat session, though it was mild when the weight was lighter, and feels the worst right as I hit depth at the bottom of the squat. It must get triggered when I get to a certain point of lumbar flexion, because my lower back flexes slightly at the bottom of my squat (not anything remotely extreme), and I also feel the pain when I flex my back when I'm not training, like when I bend over to tie my shoes or something. Anyway, I only did one set of 6 after the single because of the pain. It wasn't intense enough - probably a 5/10 at its worst - to prevent me from hitting depth, it just hurt to do so.

                            I watched a video featuring Dr. Baraki about how to manage pain that was very informative (shoutout to the BBM guys for producing great, no bullshit content). Until the pain dissipates, I'll try to find a weight that I can squat with that doesn't hurt my back. If I can't do that, I'll see if other variations - like high bar, front, or SSB - don't aggravate it as much. I'm pretty bummed about this because I was really looking forward to starting the 12-Week Strength program feeling fresh, give it my all, and set some halfway decent PRs at my meet in March, and now I feel like I've shot myself in the foot. Who knows, I could feel better by the time I start the program. I've experienced acute pain before while training that went away after a week or two, so hopefully that's the case this time and I can avoid detraining my comp squat too much in the process.

                            Seated OHP:
                            115x6 @ 6
                            125x6 @ 7
                            132x6x4 @ 8, 8, 8, 8.5

                            Added 2 lbs to the sets @ 8, but didn't even feel that happy about it. The back pain kind of put a black cloud over the rest of this training session.

                            T-Bar Rows Myo-reps:
                            +110x12 @ 8
                            +110x12 @ 4, 4, 4, 4, 3

                            DB Curls:
                            35s x 12x5 @ 8

                            Cable Rope Triceps Extensions:
                            100x12x5 @ 8

                            Comment


                            • #15
                              7-Week GPP/Hypertrophy - Week 6:

                              Wednesday, 12/5:
                              Bodyweight = 209

                              Bench
                              240x1 @ 8
                              205x6x3 @ 8, 8, 8.5

                              Felt good today. Single at 240 was smooth, as were the sets of 6 @ 8.

                              SLDL:
                              245x8 @ 6
                              255x8 @ 7
                              265x8x3 @ 8, 8, 8.5
                              255x8 @ 8

                              Didn't feel the sharp pain in my back during my warmups, so I loaded up the bar with 265. Hopefully my back keeps feeling a little better each day.

                              TnG CGBP Myo-reps:
                              135 x 13 @ 8
                              135 x 4, 4, 3

                              DB Curls:
                              35s x 13x2 @ 8
                              35s x 12x3 @ 8

                              Able to add another rep for the first two sets. I superset these with triceps extensions and only end up resting about 90-120 seconds, so I end up gassing a little fast, hence backing down to 12 reps.

                              Cable Rope Triceps Extensions:
                              110x13x3 @ 8
                              110x12x2 @ 8

                              As always on Wednesdays, my triceps were fried from comp bench and CGBP myo-reps.

                              Thursday, 12/6:
                              Bodyweight = 208.6

                              Chins:
                              56 reps in 10 mins

                              Ab Rollouts:
                              92 reps in 10 mins

                              Face Pulls w/ Cables:
                              80x12x5 @ 8

                              LISS Cardio:
                              35 mins treadmill - 3.5mph, 10% incline

                              Friday, 12/7:
                              Bodyweight = 209.2

                              Deadlift:
                              395x1 @ 8.5
                              330x6x3 @ 8, 8, 8.5

                              Again, oddly enough, deadlifts don't really hurt my back. It feels a little tender, but nothing that prevents me from doing the movement. Thought 395 would move better than it did based on warmups, but granted it was in the top end of my range (thought I'd have between 385-395 in me). Felt closer to a true 8 than a 9, but still wasn't confident enough I had two left in the tank. Sets of 6 went well.

                              Incline Bench, TnG:
                              135x8 @ 6
                              145x8 @ 7
                              160x8x4 @ 8, 8, 8, 8.5

                              SSB Squat Myo-reps:
                              225 x 13 @ 8
                              225 x 4, 4
                              225 x 12 @ 8

                              Just felt stupid. I thought that maybe adding a few more pounds to the bar would make a difference, but I was still going to be sucking wind again way before my legs gave out. Decided to cut the myo-reps short, rest for a couple minutes, and do another set @ 8, which ended up being 12 reps.

                              On the plus side, I barely felt anything in my back. I had been doing air squats all week, trying to find a position that didn't hurt, and I discovered that I feel the pain the most when I really bury the squat. If I stop just an inch or so below parallel, I can prevent my lower back from going into flexion - which is what really seems to trigger the pain response. I realize that an inch or so below parallel is really where I should be stopping, but I've been really paranoid about getting called for depth at my upcoming meet, so I've been deliberately squatting a few inches deeper than I should be for a while now. I don't know if cutting my depth was what did it, or if being more upright helps somehow, but I'm encouraged.

                              Barbell Curls:
                              70 x 13x2 @ 8
                              70 x 12x3 @ 8

                              Cable Rope Triceps Extensions:
                              120x15x2 @ 8
                              120x14x2 @ 8
                              120x13 @ 8
                              Last edited by Nate B; 12-11-2018, 05:06 PM.

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