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  • Wednesday, 3/25:

    Single Leg Hip Thrusts:
    90x8x4

    Weighted Pushups:
    +45x30, 27, 24

    Single Arm DB OHP:
    60x13x3 @ 8, 8, 9

    LTE, 6ct ecc:
    50x12x3

    DB Curls:
    40x12x3

    Comment


    • Thursday, 3/26:

      520 Tempo RDL w/ bands:
      220+70 x8x4 @ 7, 7, 7, 7.5

      Thought I was gonna die with that tempo.

      Diamond Pushups:
      44, 41, 37 (AMRAPx3 sets)

      Lever Row:
      80x12 @ 6
      85x12 @ 7
      90x12x2 @ 8, 8

      Weighted Pushups:
      +45x28, 26, 21

      Chinups:
      12 reps x 3 sets w/ bodyweight @ 8, 8, 9

      Comment


      • Monday, 3/30:

        According to Rogue's tracking info (which I totally haven't been checking multiple times a day...) the rest of my equipment shipped yesterday and today, so this should hopefully be my last week doing these weird little exercises barring some unforeseen issues. I might cry actual tears when it all finally gets here (just kidding, I think).

        320 Goblet Squat:
        110x15x4

        Still not super hard on my legs even with the tempo on the descent added in, but holding the weight was more of a struggle.

        Unilateral Lever RDL:
        110x12x3 @ 7, 7, 7

        Much more on balance.

        Kneeling OHP:
        100x14x3 @ 8, 8, 8

        Floor JM Press, 6ct eccentric:
        75x12x2

        Barbell Curls:
        75x15x3
        Last edited by Nate B; 03-31-2020, 07:35 PM.

        Comment


        • Wednesday, 4/1:

          This is NOT an April fools joke - the last of my equipment was greeting me on my front porch when I came home from work today! Now I finally have a squat stand, a bench, and 45 lb iron plates. With these final, very important additions to my shed gym, I can finally do as close to "normal" training again as I can possibly get with my space and budget limitations until the actual gym opens back up. No machines or fancy specialty bars (not counting the deadlift bar I picked up out of Rogue's "boneyard" for cheap) but I can do a lot with what I have and I feel very fortunate.

          I ended up going off program (since it was designed for limited equipment) and worked up to top sets of [email protected] on comp squat and CGBP, in addition to the prescribed 2" deficit conventional DLs (got to use plates instead of a shitload of bands this time). I wanted to see how much strength I maintained/lost on my comp lifts in the 3-ish weeks I haven't been able to train normally/optimally without doing a true 1RM test - I know based on a decent chunk of data on past performance that my CGBP is right about 10% lower than my comp bench, and my comp squat is obviously directly proportional to my comp squat, so I knew that some good sets of [email protected] would give me a pretty good idea of where I'm at. Based on e1RM, I ended up maintaining my strength for bench and only lost about 10 lbs off my squat, so I consider that a win!

          Comp Squat:
          275x8 @ 6
          295x8 @ 7
          305x8 @ 7.5

          Felt like @ 8 but moved like @ 7, so split the difference.

          CGBP:
          185x8 @ 6
          195x8 @ 7
          205x8 @ 8

          2" Deficit Conv. DL:
          335x8 @ 6
          345x8 @ 7
          350x8 @ 7.5

          I'm actually still waiting on my second pair of 10 lb plates, so I had to settle for 350 instead of 355, which I think would've been a perfect RPE 8.

          DB Curls:
          35s x15x3 @ 8-ish

          DB Overhead Triceps Extensions:
          35s x12x3 @ 8-ish

          Comment


          • Sunday, 4/5:

            Back to real, on-program training. Feels good, man. Kept the volume and intensity relatively low so the increase in workload wasn't too drastic.

            Comp Squat:
            315x5 @ 6
            330x5 @ 7
            340x5 @ 8
            300x5x2

            I was hitting 355x5 @ 8 three weeks ago before I lost access to my gym, so honestly 340 isn't too bad considering all I could do was DB split squats and goblet squats with light weight. Technique was definitely a little sloppy - was losing upper back position and shooting my hips up faster than I would've liked - but hopefully that'll clean itself up with cues and time.

            Seated OHP:
            120x6 @ 7
            125x6 @ 8
            130x6 @ 9
            115x6x2 @ 6, 7

            I don't have enough vertical space to do standing presses, so I did these seated on my flat bench. Unracked with the bar behind my head. I didn't like it - definitely awkward and unstable and the results show that. I'll probably try a front unrack or kneeling with a little walkout from my knees next time.

            RDL:
            335x8 @ 6
            345x8 @ 7
            350x8 @ 7.5

            Would really like that second pair of 10 lb plates...who knows when Rogue will be manufacturing them again. Might be time to search facebook marketplace or craigslist. I figure non-45s will be easier to find at reasonable prices.

            Chins:
            Bodyweight x 12, 10, 9

            Did these with my barbell sitting in the J hooks on the top hole of my squat stand. A little wobbly and my knees brushed the floor at the bottom of every rep, not a fan. Biceps were also fatigued from supersetting with arms work. I would've just gone to the park behind my house, but it was raining. Oh well.

            DB Curls:
            35x15x3

            Triceps Extensions:
            Red band x15x3

            Looped my red band around the barbell I was doing chins with and did press down extensions. Worked pretty well, would do again.

            Comment


            • Monday, 4/6:.

              Comp DL:
              405x5 @ 6
              425x5 @ 7
              435x5 @ 8
              385x5x2

              435 felt really heavy, but moved well. Strength on these is close to on par with where it was like two months ago when I reintroduced them like 4 weeks after I competed, so honestly not too bad. I fully expect to be back to pushing my e1RM up to the mid 500s and beyond within a few weeks.

              Comp Bench:
              205x6 @ 6
              225x6 @ 7.5
              235x6 @ 8.5
              215x6x2 @ 6, 7

              These didn't go quite as well as I would've hoped after my CGBP "test" last week, but overall not too bad - about 5% off where I was before. My top set was supposed to be [email protected], and I probably could've hit 240 at that RPE, but just stopped short at 8.5. The wood floor of my shed is a little slippery, and my cheap floor protectors are even worse, so I wasn't able to get quite as much leg drive as usual, which probably hurt me a little. Self unracking could've also played a role here, as I've noticed over time that a handoff will boost my working weights by about 5-10 lbs when I'm above that 80-ish% range. From now on, I'll have to bug my wife to come out and give me a handoff/spot for my top sets, especially when I get back into doing singles. Maybe I'll see about putting down some grip/traction tape on the floor for my feet too.

              Split Squat:
              155x10 @ 6
              165x10 @ 7
              170x10x2 @ 7.5, 7.5

              Really missing that second pair of 10s.

              Reverse Nordics:
              3 sets of 10 @ bodyweight

              Comment


              • Thursday, 4/9:

                2ct Pause Squat:
                255x8 @ 6
                265x8 @ 7
                275x8 @ 8

                These felt like crap but moved fast for the most part. Still getting readjusted to barbell work I guess.

                TnG Bench:
                225x6 @ 6
                235x6 @ 7.5
                240x6x2 @ 8, 8.5

                Larsen Press:
                205x6 @ 7
                210x6 @ 8
                215x6 @ 9
                200x6x3 @ 7.5, 8, 9

                LTE, 6ct eccentric:
                55x12x3

                DB Curls:
                35x15x3
                Last edited by Nate B; 04-13-2020, 03:00 PM.

                Comment


                • Friday, 4/10:

                  2ct Pause Sumo DL:
                  365x8 @ 6
                  375x8 @ 7
                  385x8 @ 8

                  CGBP:
                  205x6 @ 7
                  215x6 @ 9
                  210x6 @ 8
                  200x6x4 @ 7, 7.5, 8, 9

                  Think I just had a bad set with 215 based on how everything else went. I need to do something about these slippery floors, too - that might've played a role.

                  Good Mornings:
                  155x6 @ 6
                  165x6 @ 7
                  175x6 @ 7.5

                  I hate doing these with a straight bar, but it's all I've got with the home gym. I feel like if I get my back any closer to parallel with the floor the bar is going to roll up onto my neck.

                  Pushups, 2ct pause at bottom:
                  +45 x15x3 @ 7, 8, 9

                  Breezed through these pretty quickly.

                  Comment


                  • Sunday, 4/12:

                    Comp Squat:
                    325x5 @ 6
                    335x5 @ 7
                    345x5 @ 8
                    320x5x3 @ 6, 7, 7

                    Considered rating 345 @ 7.5 because it moved pretty quick and I felt like I might've had three more instead of just two, but the weight threw my technique off enough on the last rep that I think it warranted an 8. Strength is coming back nicely, though, let's keep building.

                    Kneeling OHP:
                    125x6 @ 7
                    135x6 @ 8.5
                    140x6 @ 9.5
                    125x6x3 @ 7, 8, 8

                    Kneeling felt a lot better than sitting on the flat bench last week. Last set turned into a bit of a grinder. In hindsight, I probably could've called 135x6 @ 8.5 my top set and not gone for 140.

                    RDL:
                    335x8 @ 6
                    345x8 @ 7
                    355x8x3 @ 8, 8, 8.5

                    Having the second pair of 10 lb plates meant I could actually hit a true RPE 8 for my top set this week.

                    Chins:
                    Bodyweight x 12, 11, 9

                    BB Curls:
                    75x15x3

                    Triceps Extensions:
                    Red band x15x3
                    Last edited by Nate B; 04-14-2020, 02:44 PM.

                    Comment


                    • Monday, 4/13:

                      Comp DL:
                      410x5 @ 6
                      425x5 @ 7
                      440x5 @ 8
                      405x5x3 @ 6.5, 7, 7

                      Weird observation - After about 365, the bar feels exceptionally heavy in my hands. Grip has never been even remotely an issue for me, and it still isn't, but holding onto the bar just feels like more of a pain than usual. Probably due to not holding heavy deadlifts for a few weeks, so we'll see if this resolves itself soon.

                      Comp Bench:
                      225x6 @ 7.5
                      230x6 @ 8
                      235x6 @ 8.5
                      220x6x3 @ 7, 7.5, 8

                      Put some grip tape down on the floor and it helped quite a bit. Called my wife out to the shed for a handoff/spot for the top set and she gave a good one - stayed in a good position and smoked the weight as a result. I really should've trusted that a decent handoff makes about a 5-10 lbs difference for me and been a little more aggressive here - had at least 240 for a true RPE 9.

                      Split Squat:
                      155x10 @ 6
                      165x10 @ 7
                      175x10x2 @ 7.5, 8

                      These might be my least favorite squat assistance exercise. Not that the movement itself sucks more than like a tempo squat or something, but they just take so damn long. My rear leg gets fatigued enough while doing these that I can't just hop from one leg into the next without the RPE being way different between the two. So, I basically have to take a 3 minute rest between each leg, which means these take like twice as long as a bilateral squat variation for the same rep/set scheme would. Not a lot of options in the home gym, though, so we work with what we've got.

                      DB Rows:
                      100x15x3 @ 8

                      Reduced ROM from loading dumbbell handles with 45lb plates meant I could do more weight than with normal dumbbells. I think I was only good for 12 reps at closer to RPE 8-9 with dedicated 100lb dumbbells in the gym a month or so ago. Think I'll have to throw some 2.5s or 5s on next time, or stick to barbell rows for a while.

                      Reverse Nordics:
                      3 sets of 10 @ bodyweight
                      Last edited by Nate B; 04-17-2020, 03:20 PM.

                      Comment


                      • Thursday, 4/16:

                        2ct Pause Squat:
                        265x8 @ 6
                        275x8 @ 7
                        280x8x3 @ 7.5, 8, 8

                        Felt great. Might've been good for 285, but we're building and taking it a little slow.

                        TnG Bench:
                        225x6 @ 6
                        235x6 @ 7
                        240x6x2 @ 7.5, 8

                        Also felt and moved really well, even with a self unrack this week. Things are moving in the right direction.

                        Larsen Press:
                        205x6 @ 7
                        210x6 @ 8
                        215x6 @ 9
                        200x6x3 @ 7, 7.5, 8, 9

                        LTE, 6ct eccentric:
                        55x12x3

                        These were like RPE 7-8. Probably time to add reps or weight.

                        DB Curls:
                        40x12x3
                        Last edited by Nate B; 04-17-2020, 03:22 PM.

                        Comment


                        • Friday, 4/17:

                          2ct Pause Sumo DL:
                          365x8 @ 6
                          380x8 @ 7
                          390x8x3 @ 8, 8, 9

                          Upped the weight 5 lbs. The last set was noticeably harder than the other two. Pretty gassed, but I was determined to do sets across.

                          CGBP:
                          205x6 @ 7
                          215x6 @ 8
                          220x6 @ 9
                          205x6x4 @ 7.5, 8, 9

                          Much better top set this week. Tired out quicker than I expected on the fatigue % sets, but I was cutting my rest times a bit on the short side.

                          Good Mornings:
                          165x6 @ 6
                          175x6 @ 7
                          185x6x2 @ 8, 8

                          Pushups, 2ct pause at bottom:
                          +45 x15x3 @ 7, 8, 8

                          Comment


                          • Monday, 4/20:

                            I was busy helping my wife with yard work all weekend, and between making dinner and facetiming with my parents in the evening, my training was broken up between about 5:30-8:45, but was only actively training for about 100 minutes. One of the perks of training at home these days.

                            Comp Squat:
                            315x6 @ 6
                            330x6 @ 7
                            345x6 @ 8
                            320x6x3 @ 6.5, 7, 7

                            Same load at same RPE as last week for my top set except for 6 reps instead of 5. Squat has been feeling very dialed in and I'm gaining confidence under the bar. Looking forward to doing some singles in the future - feels like forever since I had a truly heavy load on my back.

                            Kneeling OHP:
                            125x6 @ 7
                            135x6 @ 8
                            140x6 @ 9
                            130x6x3 @ 7, 8, 8

                            Got 140 for a true 9 this time. Don't really care about my OHP numbers as I only really train it in the occasional developmental block, but hopefully the pressing strength gains translate into a bigger bench.

                            RDL:
                            335x8 @ 6
                            345x8 @ 7
                            355x8x3 @ 7.5, 8, 8

                            "Strict" DB Hammer Curls:
                            40x15x3 @ 8

                            Triceps Extensions:
                            Red band x15x3 @ 7-8

                            Might try securing the band behind my heels somehow and take these overhead from now on, because these are a little shy of the target RPE 8-9 range I'm looking for, even when I go at a controlled tempo and really squeeze at the bottom.

                            Didn't have time for chins today. I'll try to squeeze them in later in the week, maybe on my off day on Wednesday.

                            Comment


                            • Tuesday, 4/21:

                              Comp DL:
                              410x6 @ 6
                              425x6 @ 7
                              435x6 @ 7.5
                              405x6x3 @ 6.5, 7, 7

                              Top set of 435 was the best deadlift set I've had in recent memory. Anchored my hips perfectly every rep and surprised myself with an RPE 7.5 instead of the target 8. Was probably good for 440-445. Guess I'm just doing my 5 @ 8 sets from last week for 6 reps this week.

                              Comp Bench:
                              225x6 @ 6.5
                              235x6 @ 8
                              245x6 @ 9
                              225x6x3 @ 7, 7.5, 8

                              Finally had a good comp bench session - hit my prescribed RPE pretty closely and added some weight.

                              "Reduced ROM" DB Rows:
                              110x13x3 @ 8-9
                              Split Squat:
                              155x10 @ 6
                              165x10 @ 7
                              180x10x2 @ 8, 8

                              Saved these for Wednesday morning. It just takes me so long to get through comp deads and comp bench and I refuse to superset comp movements. Added 5 lbs to the top set @ 8.

                              Reverse Nordics:
                              3 sets of 10 @ bodyweight

                              Also did these Wednesday morning after split squats for dat quad pump.

                              Comment


                              • Thursday, 4/23:

                                2ct Pause Squat:
                                265x8 @ 6
                                275x8 @ 7
                                285x8x4 @ 8, 8, 8.5, 9

                                TnG Bench:
                                225x6 @ 6
                                235x6 @ 7
                                245x6x3 @ 8, 8.5, 9.5

                                These repeats didn't go very well - the goal is to keep the weight constant and fatigue up to the point of RPE 9, not above like these were. I need to keep in mind that I tend to gas a lot quicker benching than I do squatting or deadlifting, and that if I have three repeat sets, I need to err on the side of @7.5 for my first set.

                                Larsen Press:
                                205x6 @ 7
                                215x6 @ 8
                                220x6 @ 9.5
                                205x6x3 @ 7.5, 8, 9

                                LTE, 6ct eccentric:
                                55x13x3

                                DB Hammer Curls:
                                45x15x3

                                Comment

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