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  • Sunday, 2/23:

    Comp Squat:
    345x4 @ 7
    355x4 @ 8
    365x4 @ 9
    335x4x4 @ 7.5, 8, 8.5, 9

    Didn't have the good session that I was hoping for after how smoothly 370x4 went last week. Just wasn't feeling very strong - legs felt tired and the weight felt heavy. We'll see if the rest of the week shapes up differently or if the fatigue I've accumulated is starting to catch up with me.

    OHP:
    145x4 @ 7
    150x4 @ 8
    155x4 @ 9.5
    140x4x3 @ 7.5, 8, 9

    Hit a sticking point with 155 that made it a bit grindy, but I think the strength is there for a true RPE 9. My overall technique isn't very efficient for OHP.

    Pendlay Row:
    205x7 @ 7
    215x7 @ 8
    225x7 @ 9
    210x7x3 @ 7.5, 8, 9

    DB Lateral Raises:
    25s x13x3

    DB Hammer Curls:
    45s x14x3

    Cable Rope Triceps Extensions:
    130x14x3

    Comment


    • Monday, 2/24:

      Comp Deadlift:
      425x4 @ 7
      440x4 @ 8
      455x4 @ 8.5
      420x4x4 @ 7, 8, 8, 9

      Undershot a tad, but not as bad as last week. Went pretty well overall. My right hip was kinda bugging me but not enough to really affect anything.

      Comp Bench:
      245x4 @ 7.5
      250x4 @ 8
      255x4 @ 9.5
      235x4x5 @ 7, 7.5, 8, 8.5, 9

      I suddenly remembered how to use leg drive for the backoff sets, which made them feel easier and made me take a set or two longer to get back to an RPE 9 than I anticipated.

      SSB Split Squats:
      185x7 @ 7
      195x7 @ 8
      205x7 @ 8.5
      190x7x3 @ 7.5, 8, 9

      Low Row Machine:
      200x14x3

      Added another rep. I'll bump the weight up 10-20 lbs if I get 15 reps next week.
      Last edited by Nate B; 02-25-2020, 03:05 PM.

      Comment


      • Thursday, 2/27:

        Our dog had surgery on Wednesday and the poor girl kept us up all night crying - probably due to pain, general dysphoria from being drugged out, and not being able to sleep in bed with us. She's doing a lot better now, though. I still managed to have a pretty decent training session despite getting 2 or 3 hours of sleep at most (shout out caffeine).

        2ct Pause HBBS:
        255x5 @ 6.5
        275x5 @ 8
        285x5 @ 9
        270x5x2 @ 8, 9

        TnG Bench:
        245x5 @ 7
        255x5 @ 8.5
        260x5 @ 8.5
        250x5 @ 8, 8.5, 9

        I did these first before squats. Went a lot better than last week. I hit 255x5 @ 8.5 with a self unrack and 260x5 @ 8.5 after that with a handoff - guess it makes about a 5 lbs difference for me.

        Larsen Press:
        185x12 @ 9
        175x12x2 @ 8, 9

        I'll have to bump up the load for the top set next time. It's supposed to be an AMRAP (I cap @9) with ~70%, which means I should only be able to get about 10-11 reps with it.

        DB Curls, slow eccentric:
        35s x13x3

        EZ Bar LTE:
        80x14x3
        Last edited by Nate B; 02-28-2020, 04:56 PM.

        Comment


        • Friday, 2/28:

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

          Bench w/ Chains:
          175+80 x6 @ 7
          185+80 x6 @ 8
          195+80 x6 @ 8.5
          185+80 x6x2 @ 8, 9

          Lowered the chains about 4 links per Leah’s suggestion, so I had to add a little more straight weight.

          Weighted Dips:
          +45x10 @ 9
          +40x12x2 @ 9, 9.5

          Comment


          • Sunday, 3/1:

            Comp Squat:
            335x5 @ 6.5
            345x5 @ 8
            360x5 @ 9.5

            Was between 355 and 360 for the top set and picked wrong. Squat has just felt off the last couple weeks.

            OHP:
            145x4 @ 7.5
            150x4 @ 8.5
            155x4 @ 10

            And not a single RPE target was accurately hit haha. Everything felt off today. Fuck.

            RDL:
            335x12 @ 9
            315x12x2 @ 7.5, 8

            JM Press, 6ct eccentric:
            65x15x2 @ 8, 9

            Triceps = fried.

            DB Hammer Curls:
            45s x15
            45s x 13x2

            Comment


            • Monday, 3/2:

              Comp Deadlift:
              415x5 @ 6
              435x5 @ 7.5
              455x5 @ 8.5

              Even though it's taking a bit to get readjusted to how my positioning and the whip at the top changes with it, I think the deadlift bar is helping the weight go up. I've been absolutely smoking these reps and can't seem to hit a true RPE 9 no matter how hard I try (took a 20 lbs jump here from what felt like RPE 7.5). Pretty thrilled with my progress here, even as my squat and bench haven't been following suit.

              Comp Bench:
              275x1 @ 8
              245x6 @ 9.5

              First foray back into singles in a while. Went okay.

              SSB Split Squats:
              185x13 @ 9
              175x12x2 @ 8, 9

              These felt a lot easier than usual for some reason.

              Low Row Machine:
              200x14x3

              Reverse Nordics:
              3 sets of 6 reps

              Really felt hard for the first set (directly after split squats) then just felt a nice stretch and pump for the subsequent two.

              Cable Rope Triceps Extension:
              130x12x3

              Comment


              • Wednesday, 3/4:

                2ct Pause Squat:
                275x6 @ 6.5
                295x6 @ 8
                305x6 @ 9

                Out of town for the second half of the week for work and I forgot to pack my squat shoes, so these were done in my Sabo deadlift shoes. It felt surprisingly fine to squat in flats and it didn't look or feel like I had any issues hitting depth. I might experiment with flats for my comp squats since I'm not actively prepping for anything and see how it goes.

                TnG Bench:
                245x4 @ 7
                255x4 @ 8
                265x4 @ 9

                Elbows were a little sloppy, but otherwise hit RPE targets well. I've noticed my elbows tend to be a little "louder" on TnG reps than paused.

                Larsen Press:
                195x11 @ 9
                180x12x2 @ 8, 9

                DB Curls:
                40s x12x3

                EZ Bar LTE, 6ct eccentric:
                50x12x3

                Comment



                • Thursday, 3/5:

                  2ct Pause Sumo DL:
                  385x6 @ 6.5
                  405x6 @ 8
                  415x6 @ 9

                  Got through these okay. The bars at this gym were absolute pieces of shit, but it was only a couple blocks from my hotel and the closest actual powerlifting-ish gym was a 15+ minute drive out of downtown. At least they had barbells, unlike the hotel gym.

                  Slingshot Bench:
                  245x6 @ 6.5
                  265x6 @ 8
                  275x6 @ 9.5

                  Good Mornings:
                  175x10 @ 6
                  185x10 @ 7
                  195x10 @ 8
                  185x10 @ 7

                  Would've preferred an SSB for these, but had to use a straight bar. Didn't feel very secure on my back. I don't think I truly pushed the RPE very accurately at all on these.

                  Weighted Pushups, pause at bottom:
                  +45x15x3 @ 8, 8, 9

                  I didn't really have a way to load up more than a plate on my back by myself, so I added a pause at the bottom of each rep to hit the @ 8-9 RPE target.

                  DB Row:
                  100x12x3

                  DB LTE:
                  30s x13x2
                  30s x12

                  Comment


                  • Monday, 3/9:

                    Comp Squat:
                    345x5 @ 7.5
                    355x5 @ 8
                    365x5 @ 9
                    330x5x3 @ 6.5, 7, 7

                    Starting to feel better. Tried flats up to 345 and I did not feel nearly as stable out of the bottom as I do in heels. I think this was masked by the pause squats last week, because the pause forced me to stay on balance. Switched back to heels for 355 and 365 as well as the backoffs and they felt much more on point.

                    OHP:
                    135x4 @ 6
                    145x4 @ 8
                    150x4 @ 9
                    135x4x3 @ 6, 7, 7

                    My technique really starts to fall apart after I get to 145. Need to do a better job of pressing the bar back and over my head, but I just don't feel stable. I've been using a belt for the last couple weeks and I feel like I get nothing out of it.

                    RDL:
                    345x11 @ 9
                    315x12x2 @ 8, 9

                    JM Press, 6ct eccentric:
                    65x15x2 @ 8, 9

                    DB Hammer Curls:
                    45s x13x3 @ 8-ish

                    Comment


                    • Tuesday, 3/10:

                      Comp Deadlift:
                      425x5 @ 7
                      440x5 @ 8
                      460x5 @ 9

                      Finally hit RPE 9 for my top deadlift set. Speed still looked pretty decent on video, just a little slower getting started off the floor, but it sure felt like a 9. My e1RM is currently sitting around 550 - I'd love to pull 600 by the end of the year.

                      Comp Bench:
                      280x1 @ 8
                      225x5x5

                      Added 5 lbs to my single from last week at the same, if not slightly better, RPE. Butt came a little close to lifting off the bench on the press, but I'm fairly certain it stayed in contact. That's something I need to keep an eye on - I need to do better at pushing my traps BACK and into the bench because I'm currently driving down and lifting my hips a little too much.

                      Split Squats:
                      205x10 @ 9.5
                      185x12x2 @ 8, 9.5

                      Neither of the dedicated squat racks were open so I did these in the general/crossfit area. Couldn't be bothered to drag the SSB over there so I just did these with a straight bar. Pretty sure it didn't make a difference at all.

                      Low Row Machine:
                      180x18x2
                      180x15

                      Reverse Nordics:
                      3 sets of 10 reps

                      Did sets of 10 because 6 felt too easy with just body weight. Maybe I should start holding a dumbbell or something to stick to the 6 rep sets, but these are more of just a "finisher" anyway after the split squats.

                      Cable Rope Triceps Extension:
                      130x14x3 @ 9
                      130x13 @ 9

                      Comment


                      • Thursday, 3/12:

                        2ct Pause Squat:
                        285x6 @ 7
                        295x6 @ 8
                        305x6 @ 8.5
                        280x6x2 @ 7, 7

                        TnG Bench:
                        245x4 @ 7
                        255x4 @ 8
                        265x4 @ 9
                        240x4x3 @ 7, 7, 7.5

                        Elbows were a little better. Need to do a better job of making sure my butt is glued to the bench when I leg drive.

                        Larsen Press:
                        195x12 @ 9.5
                        185x12x2 @ 8, 9

                        DB Curls, slow eccentric:
                        35s x12x3

                        EZ Bar LTE, 6ct eccentric:
                        50x13x3

                        Comment


                        • Friday, 3/13:

                          2ct Pause Sumo DL:
                          390x6 @ 7
                          405x6 @ 8
                          420x6 @ 9
                          385x6x2 @ 7, 7.5

                          Slingshot Bench:
                          265x6 @ 7
                          275x6 @ 8
                          285x6 @ 9
                          270x6x2 @ 7.5, 8

                          Good Mornings:
                          125x10 @ 6
                          135x10 @ 7
                          145x10 @ 8
                          135x10 @ 7

                          Actually did these right this week and used an SSB for comfort. More proper technique so I felt it a lot more in my back and hammies and had to use a lot less weight.

                          Weighted Pushups, pause at bottom:
                          +45x15x3 @ 8, 8, 9

                          DB Row:
                          100x12x3

                          Cable Rope Triceps Extensions:
                          130x13x3

                          Comment


                          • Sunday, 3/15:

                            Coronavirus has definitely made me pause and consider not going, but I decided that I'm going to keep going to the gym as long as I'm able, or until the health dept forces it to shut down - Gov. DeWine just shut down all restaurants and bars indefinitely, so I wouldn't be shocked if gyms are next. I live in a relatively small SW Ohio county that hasn't had any confirmed cases yet. Additionally, I go to a smaller gym (never more than 20-30 people there at a time) so I think as far as risk goes, I'm relatively low. I'm still bringing disinfecting wipes and wiping down every barbell, plate, and bench that I touch, as well as limiting close proximity interaction with other people, just to be safe (looks like self spots and unracks on bench for a while haha).

                            Edit: DeWine shut down all gyms effective yesterday. To be clear, while I am very bummed about this and it might seem like an overreaction to some, I think it’s the right thing to do. Honestly, I think Ohio has done an excellent job dealing with the virus relative to the rest of the country. It’s not often I have a reason to brag about my home state, so I’ll take the opportunity when I get it.

                            I have no idea how long this is going to last, so I guess I’m going to bump up some home gym purchases that I was putting off. Just placed a $1,500 order with Rogue that will hopefully be here by the end of the week. If I knew this was just going to be a month or so, I’d probably just buy a couple hundred bucks worth of dumbbells and kettlebells and wait it out, but gov officials are hinting at more like 3 months at the very least, and I don’t think I could keep my sanity not touching truly heavy weight for that long haha.

                            Comp Squat:
                            345x5 @ 7
                            355x5 @ 8
                            365x5 @ 9
                            330x5x3 @ 6, 7, 7

                            Technique felt really dialed in today. Might've had 370x5 at the same RPE but stuck with a load that I was confident would be @ 9.

                            OHP:
                            140x4 @ 6.5
                            145x4 @ 7.5
                            155x4 @ 9
                            140x4x3 @ 7, 7, 7

                            RDL:
                            345x11 @ 9
                            315x12x2 @ 8, 9

                            JM Press, 6ct eccentric:
                            75x12x2 @ 8, 8

                            DB Hammer Curls:
                            45s x13x3 @ 8-ish
                            Last edited by Nate B; 03-17-2020, 12:50 PM.

                            Comment


                            • Sunday, 3/22:

                              I finally got some equipment in. Still missing the squat rack, bench, and all the iron plates but a pair of 5 pounders. At least I have a barbell, a pair of 5s, a pair of 45 and 25 lb bumpers (the 25s are for my wife's deadlift warmups but I'm really glad I have them since iron 25s would've been on backorder too), 1" dumbbell handles (not super useful with 2" hole plates, but I can use the nuts from one handle on the other to keep the plates in place), and a couple pairs of bands. I did my first workout with the new equipment today after doing a couple of mostly bodyweight + bands circuits last week that I didn't particularly enjoy haha. I'm hoping Rogue is able to stay open and get the rest of my order out during Ohio's mandatory shutdown of non-essential business since they have started manufacturing PPE and medical devices as well (very cool move by them, by the way) but for now I'll be limited to what I've got. It's not much, but it's better than nothing.

                              2ct Pause Goblet Squat:
                              105x15x4

                              Added a pause to make them harder. I was only able to load up a 45 lb bumper and a 5 lb plate per side of the dumbbell handle because the bumpers are obviously a lot thicker than a standard plate. Held the plate kind of like a zercher squat. RPE for the set was like @7 in my arms from basically doing an isometric curl hold and @ very easy in my legs. Still got some work in.

                              Unilateral RDL:
                              185x12x3 @ 7, 7, 8

                              I tried to hold the barbell like a regular, two legged RDL while doing these and it was really challenging to maintain my balance. Leah suggested I hold the barbell like a lever row in the same side hand as my planted leg next time, and I definitely think this would be less awkward.

                              Kneeling OHP:
                              95x14x3 @ 7.5, 8, 8

                              Had to do these kneeling because I don't have enough vertical space in my shed to do them standing. Just cleaned/reverse curled the bar up from the kneeling position since I don't have a rack to work out of.

                              Floor JM Press, 6ct eccentric:
                              55x15x2 @ 7, 7

                              Barbell Curls:
                              55x21x3 (7 low, 7 high, 7 full ROM)

                              Comment


                              • Monday, 3/23:

                                3" Deficit DL w/ bands:
                                195+100x8 @ 6
                                195+100x8 @ 6
                                195+125x8 @ 8
                                195+125x3x5 EMOM

                                These were quite adventurous. Had to add another 1" of deficit to make them harder. I used two 50-ish lb orange bands and one 25-ish lb red mini band, but I suspect I might've got a little more tension than that because they were essentially doubled over. Draped the bands over the bar (just outside my legs) and under my feet. I wanted to use every band I had (so one more red) but when I tried the band tension was so intense that it was throwing me horribly off balance. These were lightning fast off the floor but screeched to a crawl a few inches shy of lockout - very weird sensation.

                                Seated OHP:
                                135x8x3 @ 8, 8, 9

                                I was using a chair from my dining room and was afraid I was going to break the backrest, so I probably won't do these again or at least will see if I can find a folding chair or something more sturdy. My feet also couldn't get any traction on the crappy floor mats I bought so I wasn't necessarily stable.

                                300 Split Squats:
                                50x12x3

                                Held two 25lb bumpers and did these with a 3ct tempo on the way down. RPE was maybe @6?

                                Bent Over Rows:
                                135x20x3

                                Reverse Nordics:
                                3 sets of 10 reps
                                Last edited by Nate B; 03-31-2020, 07:16 PM.

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