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  • Thursday, 1/23:

    Snatch Grip RDL:
    275x8 @ 6
    295x8 @ 6.5
    315x8x2 @ 8, 8

    DB Bench:
    180x8 @ 6
    190x8 @ 7
    200x8x2 @ 8, 8.5

    Weighted Chins:
    +0x8 @ 6
    +5x8 @ 7
    +10x8x2 @ 8, 8

    DB Hammer Curls:
    40s x14x3

    DB LTE:
    30s x14x3

    Comment


    • Wednesday, 1/29:

      Couldn't start the training week until today. Going to have to go four consecutive training days Wed-Sat.

      SSB Squat:
      275x6 @ 6
      285x6 @ 7
      295x6 @ 8.5
      265x6x3 @ 5-6 ish

      My right knee was shifting medially coming out of the bottom for some reason. I also had a funny feeling in my right hamstring for these, so maybe the two are related. I'll have to be more conscious of what my knees are doing.

      Feet Up Bench:
      205x6 @ 6
      215x6 @ 7
      225x6 @ 8
      205x6x3 @ 5-6 ish

      Pendlay Row:
      195x10 @ 8
      175x8x3

      DB Lateral Raises:
      20s x13x3

      DB Hammer Curls:
      45s x12x3

      Unilateral Cable Rope Triceps Extensions:
      50x14x3

      Comment


      • Thursday, 1/30:

        Trap Bar DL:
        375x6 @ 6
        390x6 @ 7
        405x6 @ 8
        365x6x3 @ 5-6 ish

        Yep, still hate these haha. The low handles (and high handles for that matter, too) are really thin and cut into my fingers, so even with straps my grip doesn't feel very stable at all. I did most of these reps semi TnG solely because I just wanted to get through the set and make my hands stop hurting haha.

        TnG Bench:
        235x6 @ 6
        245x6 @ 7.5
        250x6 @ 8
        225x6x3 @ 5-6 ish

        DB Step Ups:
        120x8x3 @ 8

        Still kinda difficult to gauge RPE. I tried to push off the ground with my other leg as little as possible, but as I got fatigued I wanted to cheat and push off the floor more, so the RPE rating is basically based on "technical failure," with that failure being when I start to really want to push off the ground harder with my off leg.

        Friday, 1/31:

        Hatfield Squat:
        345x8 @ 7
        365x8x2 @ 8, 8

        Kind of have to keep myself honest with these for an accurate RPE rating. If I really wanted to pull on the "handles" hard to get myself through the sticking point, I could, but I try to pull somewhat lightly. I feel like I could probably rep out 405 if I really used my arms and threw on a belt.

        OHP:
        115x8 @ 7
        120x8x2 @ 7.5, 8

        Did a better job of pressing both up and back. Resulted in a better bar path and easier reps. I should have 125 no problem next time.

        Spoto Press:
        195x8 @ 7
        205x8x3 @ 8, 8, 8.5

        DB Row:
        90x13x3

        Saturday, 2/1:

        Snatch Grip RDL:
        315x8 @ 7
        325x8x2 @ 8, 8

        Added some weight. I use a somewhat narrow snatch grip (index fingers on rings) to avoid smashing my nuts.

        DB Bench:
        190x8 @ 7
        200x8x2 @ 8, 8.5

        Weighted Chins:
        +0x8 @ 6
        +5x8 @ 7
        +10x8x3 @ 8, 8, 9

        Low Row Machine:
        180x15x3

        May be time to add some weight to these. Even after hitting weighted chins, I was able to do sets of 15 across.

        DB Hammer Curls:
        45s x12x3

        DB LTE:
        30s x 14x3

        Might be time for the 35s.

        Also did my cardio and abs today.

        Comment


        • Monday, 2/3:

          SSB Squat:
          275x6 @ 6
          285x6 @ 7
          295x6 @ 8.5
          265x6x3 @ 5-6 ish

          My knees seemed to be moving around less, which is good. Really thought 295 would be more of a true RPE 8 after the set of 285x6 @ 7, but while the bar speed looked okay on video, I didn't feel as confident during the set that I could bang out 2 more reps if needed. SSB squats make me feel weak haha.

          Feet Up Bench:
          205x6 @ 6
          215x6 @ 7
          225x6 @ 8
          205x6x3 @ 5-6 ish

          Pendlay Row:
          195x10 @ 8
          175x8x3

          DB Lateral Raises:
          20s x14x3

          Continuing to add a rep weekly. Once I can hit 15 reps for all 3 sets, I'll try out the 25s.

          Comment


          • Tuesday, 2/4:

            Trap Bar DL:
            375x6 @ 6
            390x6 @ 6.5
            410x6 @ 8
            370x6x3 @ 5-6 ish

            I cannot seem to find a hand placement that works. I had to reset my grip twice during the top set - not so much because my hands were ouchie or my grip was slipping, rather the bar just kept tipping forward or backwards. Probably the most frustrating set I've ever done in which I both hit my target RPE and made a 5 lbs jump from the previous week haha.

            TnG Bench:
            235x6 @ 6.5
            245x6 @ 8 (initially rated @ 7.5 because I'm stubborn and too aggressive)
            250x6 @ 9
            225x6x3 @ 5-6 ish

            No excuses, just overshot. I should've rated 245x6 @ 8 instead of @ 7.5 (like I did initially). A little too ambitious, I guess.

            DB Step Ups:
            120x8x3 @ 8

            DB Hammer Curls:
            45s x12x3

            Cable Rope Triceps Extensions:
            130x14x3
            Last edited by Nate B; 02-07-2020, 03:15 PM.

            Comment


            • Thursday, 2/6:

              First time lifting with a new tattoo - got my chest done on Wednesday. Felt fine, but I'll be interested to see if having to touch my chest while benching (did spoto press today) will cause any issues. The tattoo is above my nipple line, and I touch below that on my sternum anyway, so I don't anticipate it being a problem.

              Hatfield Squat:
              385x8 @ 7
              405x8x3 @ 8, 8

              Just realized that I wasn't accounting for the 65 lbs SSB when I was logging my working weights for these over the past couple weeks. So I got an instant 20 lbs bump just from that, and also added 20 lbs on top of that. I've been steadily feeling more and more balanced and strong with these the more I've done them - imagine that?

              OHP:
              115x8 @ 7
              125x8x3 @ 8, 8, 8

              125 moved great for all 3 sets of 8. Maybe I'll press 135x8 soon after all.

              Spoto Press:
              195x8 @ 7
              205x8x3 @ 8, 8, 8

              DB Row:
              90x14x3

              Once I hit 15 reps (should be doable by next week) I'll move on up to 95. I'm not super strict with my RPE with these - aim for around 7 or 8.
              Last edited by Nate B; 02-07-2020, 03:19 PM.

              Comment


              • Friday, 2/7:

                Snatch Grip RDL:
                315x8 @ 6.5
                335x8x3 @ 8, 8, 8.5

                Added even more weight again this week. 335 was about all I could handle for three sets.

                DB Bench:
                190x8 @ 7
                200x8x3 @ 8, 8, 9

                Weighted Chins:
                +0x8 @ 6
                +5x8 @ 7
                +10x8x4 @ 8, 8, 8.5, 9

                DB Hammer Curls:
                45s x12x3

                DB LTE:
                35s x12x2
                30s x12

                Couldn't do three sets across with the 35s so I jumped back down to the 30s for the last set.

                Also did my cardio and abs today.

                Comment


                • Sunday, 2/9:

                  SSB Squat:
                  285x6 @ 6
                  295x6 @ 7.5
                  300x6 @ 8.5
                  270x6x3 @ 5-6 ish

                  Overshot 300 a bit. Looked slower than it felt unfortunately, but still felt like a borderline 9. I felt confident in the 7.5 RPE rating for 295, so I'm glad I went for 300 even though it ended up being a bit too much.

                  Feet Up Bench:
                  215x6 @ 6.5
                  225x6 @ 7.5
                  230x6 @ 8
                  205x6x3 @ 5-6 ish

                  Was able to add 5 lbs at about the same RPE. Nice.

                  Pendlay Row:
                  195x10 @ 7.5
                  175x8x3

                  DB Lateral Raises:
                  20s x15x3

                  DB Curls:
                  35s x14x3

                  Decided to mix it up from hammer curls for a change. Got a nice little "glamour muscles" pump doing these in a little circuit/superset with the lateral raises and triceps pushdowns.

                  Cable Rope Triceps Extensions:
                  130x14x3

                  Comment


                  • Monday, 2/10:

                    Trap Bar DL:
                    375x6 @ 5.5
                    395x6 @ 7
                    415x6 @ 8
                    375x6x3 @ 5-6 ish

                    FINALLY got through all my working sets without having to reset my grip a bunch. I moved my hands back a fraction of an inch on the handles and concentrated on being aware of the balance of the trap bar from rep to rep and it seemed to make a world of difference. The reps felt a little easier as a result.

                    TnG Bench:
                    235x6 @ 6
                    245x6 @ 7
                    250x6 @ 8
                    225x6x3 @ 5-6 ish

                    245 moved a lot more like RPE 7 and 250 moved more like RPE 8 than ever. Heading in the right direction.

                    DB Step Ups:
                    130x8x3 @ 8

                    Low Row Machine:
                    200x12x3

                    Comment


                    • Wednesday, 2/12:

                      Hatfield Squat:
                      395x8 @ 7
                      415x8x3 @ 8, 8, 8.5

                      Added another 10 lbs.

                      OHP:
                      125x8 @ 7
                      135x8x3 @ 8, 8.5, 8.5

                      Hit 135 faster than I thought I would. Probably could've done 130 for more like @ 7.5-8 but I had to go for it. Essentially making n00b gainz on some of these exercises that I don't train often has been pretty fun.

                      Spoto Press:
                      195x8 @ 6.5
                      210x8x3 @ 8, 8.5, 9

                      DB Row:
                      90x15x3

                      Comment


                      • Thursday, 2/13:

                        Snatch Grip RDL:
                        325x8 @ 7
                        335x8x3 @ 8, 8, 8

                        DB Bench:
                        180x8 @ 6
                        200x8x3 @ 8, 8, 8.5

                        Couldn't find the 95s for the life of me at the dumbbell station I was at, so I just did a set @ 6 with the 90s.

                        Weighted Chins:
                        +0x8 @ 6
                        +5x8 @ 7
                        +10x8x4 @ 7.5, 8, 8, 8.5

                        Probably could've done +15 but I supersetted these with DB bench so I got to RPE 8 pretty quickly. Skipped my arms work because I wanted to get in and out of the gym in under an hour - the 13th is both the day my wife and I started dating as teenagers and got engaged as adults, so needless to say I had a dinner date to make. I'll just hit arms on Saturday when I do my cardio and abs work.

                        Comment


                        • Sunday, 2/16:

                          Comp Squat:
                          345x4 @ 6.5
                          355x4 @ 7.5
                          370x4 @ 8.5
                          345x4x4 @ 7, 7.5, 8, 9

                          Felt really good to be back doing comp squats (and to squat w/ belt) and move some decently heavy weights. Hit around @7 a bit early because I was going through warmups pretty fast, and definitely sandbagged my top set a bit (was supposed to be @9). The undershooting was definitely also a case of the weight feeling heavier than it moved since I had been doing a variation that forces me to use lighter weights, with no belt, and doing higher rep sets @ 8 for a while. I have no doubt I'll be doing at minimum 375 next week if I'm feeling about the same. Kept my rest times for the drop fatigue drop sets at around 3 minutes. Also, moved my hand width on the bar out to middle fingers on the rings (same as my bench grip, coincidentally) vs. pinkies and it felt a little more comfortable.

                          OHP:
                          135x4
                          145x4 @ 8
                          150x4 @ 9
                          140x4x4 @ 7, 8, 8, 9

                          Strength a bit down with these. I was really tempted to throw on a belt for the working sets, but that's not what the program called for. Even though it's just 10 lbs, the difference between 150 and 140 was very noticeable in terms of my core stability - 150 felt like it was going to fold me backwards whereas 140 felt quite solid.

                          Pendlay Row:
                          205x7 @ 7
                          215x7 @ 8
                          225x7 @ 9
                          210x7x4 @ 7, 7.5, 8, 9

                          DB Lateral Raises:
                          25s x12x3

                          DB Curls:
                          35s x14x3

                          DB LTE:
                          35s x12x3
                          Last edited by Nate B; 02-21-2020, 03:42 PM.

                          Comment



                          • Monday, 2/17:

                            Comp Deadlift:
                            415x4 @ 6.5
                            430x4 @ 7.5
                            450x4 @ 8.5
                            415x4x4 @ 7, 7.5, 8, 9

                            Following up the undershooting of my comp squats yesterday, I sandbagged the hell out of these deads. 450 was honestly closer to an 8 than a 9 in terms of bar speed alone, but much like the squats from yesterday, they just felt a little heavier than they looked. I experimented with taking my bracing breath at the top vs once I've already bent over and taken my grip, and I honestly really liked it. I don't know if I buy into the mindset that it helps you get bigger/more air, but it did force me to be more quick and deliberate with my setup, which is something I've struggled with for a long time.

                            Comp Bench:
                            245x4 @ 7.5
                            250x4 @ 8
                            255x4 @ 9
                            235x4x4 @ 7.5, 8, 8.5, 9

                            SSB Split Squats:
                            175x7 @ 7
                            185x7 @ 8
                            195x7 @ 9
                            180x7x3 @ 7, 7.5, 8

                            Used the SSB for comfort. I was supersetting these and bench for the sake of time. I was supposed to repeat 180 until I got to RPE 9, but I stopped probably a set short because my left glute started cramping up really bad on my last set of bench. Foam rolled it like crazy but still felt tender enough where it kinda scared me away from attempting split squats.

                            Low Row Machine:
                            200x13x3
                            Last edited by Nate B; 02-21-2020, 03:42 PM.

                            Comment


                            • Wednesday, 2/19:

                              High Bar Squat, beltless:
                              275x5 @ 7
                              285x5 @ 8
                              295x5 @ 9
                              280x5x2 @ 8, 9

                              Program called for front squats. Front squats and I have never got along well and this was the first time I've attempted them since like 2017. My right shoulder musculature is slightly different from my left - I think it has to do with a partially separated/torn/whatevered AC joint that I suffered in college that healed up weird - and it makes the rack position of a front squat very painful, even with relatively light weight on the bar (185x5 warmup is where it started to get pretty unbearable). I was pretty frustrating that the thing most limiting my loading in the lift wasn't my leg or core strength, but rather how much my shoulders could tolerate the pain of the bar resting on them - feels like the bar is moments away from separating the joint. I just said fuck it and did some high bar squats. Ended up about 10% off my e1RM from the last time I did HBBS a few months ago - I think I was mentally checked out. Probably should've added a pause or tempo to make them lighter, like how a front squat would be loaded, but whatever.

                              TnG Bench:
                              235x5 @ 7
                              245x5 @ 8
                              255x5 @ 9.5
                              240x5 @ 8, 9

                              Shoulder was feeling kinda wrecked from attempting front squats, but still just felt weak regardless. Pretty weird day considering how strong my comp squat, deadlift, and bench were feeling earlier this week.

                              Larsen Press:
                              185x11 @ 9
                              175x12x2 @ 8.5, 9.5
                              Last edited by Nate B; 02-21-2020, 03:44 PM.

                              Comment


                              • Thursday, 2/20:

                                2ct Pause Sumo DL:
                                405x5 @ 7
                                415x5 @ 8
                                430x5 @ 9
                                410x5x2 @ 8, 9

                                Pauses were a nice 1.5 seconds, which is about what my 2 count is. Some were more like 1 sec but not too bad. My pause spot (distance off the floor) was a little inconsistent rep to rep too, but overall not too bad.

                                Bench w/ Chains:
                                165+80 x6 @ 7
                                175+80 x6 @ 8
                                185+80 x6 @ 9
                                170+80 x6x2 @ 8, 9

                                First time ever doing anything with chains. The top set was a combined 265x6 @ 9, which would be a pretty significant PR with straight weight - I understand the logic that I'm not really holding 265 until near lockout, though, so for most of the ROM I'm benching less than 265.

                                Weighted Dips:
                                +40x10 @ 9
                                +15x12x2 @ 8, 8.5

                                My shoulder (where I banged it up front squatting) felt kinda painful if I went at all past triceps parallel to the floor with these, so I cut depth right at parallel or maybe just an inch shy. Thought I'd be able to do a little more weight than this, but I guess my triceps are pretty fatigued at this point of the week.

                                Comment

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