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  • Friday, 4/24:

    2ct Pause Sumo DL:
    365x8 @ 6
    380x8 @ 7
    390x8x4 @ 7.5, 8, 8, 8.5

    Felt strong and knew I was probably good for more @8, but intentionally undershot the first set a tad because I knew I had three more at the same load.

    CGBP:
    205x6 @ 6.5
    215x6 @ 7.5
    225x6 @ 9
    205x6x4 @ 7, 8, 8, 9

    Pretty happy with these.

    Good Mornings:
    165x6 @ 6
    175x6 @ 7
    185x6x2 @ 7.5, 8

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

    Comment


    • Sunday, 4/26:

      Comp Squat:
      320x6 @ 6
      335x6 @ 7.5
      340x6 @ 8
      315x6x3 @ 6.5, 7, 7

      Legs felt a little off today. I took a 10 mile bike ride on Saturday, so that might've played a role, but I also just might be general fatigue building up. I think I'll probably need a low stress week in the next week or two.

      Kneeling OHP:
      125x6 @ 7.5
      130x6 @ 8
      135x6 @ 8.5
      125x6x3 @ 7.5, 7.5, 8

      Press felt a little off today too. I also think I just had a bad set with 125 which caused me to be a little too conservative going forward.

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

      DB Hammer Curls:
      40x15x3 @ 8

      Triceps Extensions:
      Red band x15x3 @ 7-8

      Chins:
      BW x 10, 10, 10

      Comment


      • Monday, 4/27:

        Comp DL:
        410x6 @ 6
        425x6 @ 7
        440x6 @ 8
        405x6x3 @ 6.5, 7, 7

        Had another good deadlift session - 440 might've honestly been @ 7.5 again, the speed looked really good on video. I thought I might have shitty performances all week based on Sunday, but that ended up not being the case.

        Comp Bench:
        225x6 @ 6.5
        235x6 @ 7.5
        245x6 @ 8.5
        225x6x3 @ 7, 7, 8

        I had an internal debate for a few minutes about whether I should go for 245 or 250 for my top set. Based on the previous two, I think I had calculated like 247-248 as a reasonable RPE 9 haha. I ended up playing it safe.

        Split Squat:
        155x10 @ 6
        165x10 @ 7
        180x10x2 @ 8, 8

        "Reduced ROM" DB Rows:
        110x14x3 @ 8-9

        Reverse Nordics:
        3 sets of 10 @ bodyweight

        Comment


        • Wednesday, 4/29:

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

          TnG Bench:
          225x6 @ 6
          235x6 @ 7
          245x6x3 @ 8, 8, 9

          Repeats went a lot better. Made a slight form tweak and stopped tucking my elbows quite as much on the descent and the reps felt really smooth - maybe unlocked some easy gainzzz in the near future?

          Larsen Press:
          205x6 @ 7
          215x6 @ 8
          225x6 @ 9
          205x6x3 @ 7.5, 8, 8.5, 9

          Benching felt strong today. I think the elbows adjustment helped.

          LTE, 6ct eccentric:
          55x14x3

          Barbell Curls:
          80x12x3

          Comment



          • Thursday, 4/30:

            2ct Pause Sumo DL:
            365x8 @ 6
            375x8 @ 7
            390x8x4 @ 7.5, 8, 8.5, 9

            Really started to feel fatigued by the last couple sets.

            CGBP:
            215x6 @ 7
            225x6 @ 8.5
            230x6 @ 9
            210x6x3 @ 7, 8, 9

            Once again, thinking about not overtucking my elbows made these presses feel great.

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

            Pushups, 2ct pause at bottom:
            +45 x15x3 @ 7, 8, 9
            Nate B
            Senior Member
            Last edited by Nate B; 05-05-2020, 03:11 PM.

            Comment


            • Monday, 5/4:

              Comp Squat:
              335x4 @ 6
              350x4 @ 7
              365x4 @ 8.5

              Low stress week, no backoffs. Top set definitely felt heavy.

              Kneeling OHP:
              140x3 @ 6
              145x3 @ 7
              150x3 @ 8

              RDL:
              335x8 @ 6
              345x8 @ 7
              355x8 @ 7.5

              Barbell Curls:
              75x15x3 @ 8

              Overhead Triceps Extensions:
              Red band x15x3 @ 8-9

              Comment


              • Tuesday, 5/5:

                Comp DL:
                445x4 @ 6
                455x4 @ 7
                470x4 @ 8

                Top set felt pretty damn heavy but moved pretty damn well. I'll take it.

                Comp Bench:
                235x4 @ 6
                245x4 @ 7
                255x4 @ 8

                Still trying to reinforce elbow positioning on the way down to the chest. These reps went pretty well and didn't feel all that heavy tbh. If I can't "theoretically" (as in e1RM or a mock meet in my shed) hit a 3 plate paused bench by the end of the year I'm gonna be pretty disappointed haha.

                Split Squat:
                175x8 @ 6
                185x8 @ 7
                195x8 @ 8

                "Reduced ROM" DB Rows:
                110x15x3 @ 8-9

                Reverse Nordics:
                3 sets of 10 @ bodyweigh
                Nate B
                Senior Member
                Last edited by Nate B; 05-08-2020, 02:38 PM.

                Comment



                • Thursday, 5/7:

                  2ct Pause Squat:
                  305x4 @ 6
                  315x4 @ 7
                  325x4 @ 8

                  TnG Bench:
                  225x6 @ 6
                  235x6 @ 6.5
                  250x6x3 @ 8.5

                  I knew that 250 was probably going to be a hair over RPE 8, but I was between 245 and 250 for the top set and intentionally got a little too aggressive - with no repeats or backoffs, I felt comfortable with potentially pushing the intensity a little hard. Half an RPE isn't too bad anyway.

                  Larsen Press:
                  195x8 @ 6
                  205x8 @ 7.5
                  210x8 @ 8

                  LTE, 6ct eccentric:
                  55x15x3

                  These got pretty difficult - shaking like a leaf on the eccentric towards the end of the sets. I think I'll stay here for a bit or bump the load up to 60 and shoot for 12 reps or something.

                  Barbell Curls:
                  75x15x3

                  Comment


                  • Friday, 5/8:

                    2ct Pause Sumo DL:
                    415x4 @ 6
                    425x4 @ 7
                    440x4 @ 8

                    CGBP:
                    225x4 @ 6
                    235x4 @ 7.5
                    240x4 @ 8

                    Good Mornings:
                    155x8 @ 6
                    165x8 @ 7
                    175x8 @ 7.5

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

                    Chins:
                    BW x 11, 11, 10

                    Did these Saturday after cardio and ab work. My goal is to eventually get to 3 sets of 12. I'm in the process of losing some weight (down to about 214 from 220 so far, plan is to get around 205 or so) so these should get easier over time. I'm trying to get my abs to peek through for the summer without sacrificing strength, so we'll see how that goes.
                    Nate B
                    Senior Member
                    Last edited by Nate B; 05-11-2020, 03:23 PM.

                    Comment


                    • Sunday, 5/10:

                      Comp Squat:
                      375x4 @ 9
                      320x5x5

                      Top set moved a lot better than it felt. My sets have been in the 75-80% @ RPE 8 range for so long that [email protected] felt like my eyes were going to pop out haha. 5x5 with ~74% afterward. Plan is to maintain that volume on the backoffs while slightly bumping up the intensity next week.

                      2ct Pause Bench:
                      260x3 @ 9
                      225x4x5

                      Done with OHP for the time being, so I'm back to benching 4x/week. Let's see if the minor increase in frequency and specificity will translate to gainz.

                      Floor Press:
                      195x8 @ 6
                      205x8 @ 7
                      215x8x2 @ 8, 8.5

                      Barbell Curls:
                      75x15x3 @ 8

                      Overhead Triceps Extensions:
                      Red band x15x3 @ 8-9
                      Nate B
                      Senior Member
                      Last edited by Nate B; 05-11-2020, 03:23 PM.

                      Comment


                      • Monday, 5/11:

                        Comp DL:
                        485x4 @ 9
                        415x5x4

                        Wanted to throw on another plate so badly, but 485 was a nice RPE 9. I'll save repping out 5 plates for another day

                        Comp Bench:
                        245x4 @ 7
                        255x4 @ 8
                        265x4 @ 10
                        250x4x2 @ 8, 8

                        Big oof on the top set. Was supposed to be @ 9 but turned into a 5 second all out grinder. I'm glad I had my wife spotting just in case. 255x4 really felt like an 8 and the down sets with 250 felt like 8s, so I'm not sure what happened. Despite the overshoot, I was pretty proud of myself for staying in my technique and finishing the rep.

                        HBBS:
                        275x8 @ 6
                        285x8 @ 7.5
                        290x8x2 @ 8, 8.5

                        "Reduced ROM" DB Rows:
                        110x15x3 @ 8-9

                        Reverse Nordics:
                        3 sets of 10 @ bodyweight

                        Comment


                        • Wednesday, 5/13:

                          303 Tempo Squat:
                          295x4 @ 7
                          305x4 @ 8
                          315x4 @ 9
                          300x4 @ 8

                          TnG Bench:
                          235x6 @ 7
                          245x6 @ 7.5
                          255x6 @ 8.5
                          240x6x2 @ 8, 8

                          Pin Bench, 3" off chest:
                          205x8 @ 6
                          215x8 @ 7
                          225x8 @ 8, 9

                          LTE, 6ct eccentric:
                          60x12x3

                          DB Curls:
                          40x13x3

                          Comment


                          • Thursday, 5/14:

                            2" Deficit Sumo DL:
                            405x4 @ 7.5
                            415x4 @ 8
                            425x4 @ 9
                            405x4 @ 8

                            These were a lot harder than I anticipated, especially off the floor (though that's kinda the point). I usually don't feel like I get all that much out of my belt for sumos, but in the disadvantageous position off the floor I feel like a belt would've actually made a difference. No belt for non comp movements though, obviously.

                            2ct Pause CGBP:
                            215x4 @ 7
                            225x4 @ 8
                            235x4 @ 9
                            225x4x2 @ 8, 9

                            Pendlay Rows:
                            185x8 @ 6
                            195x8 @ 7
                            205x8x2 @ 8, 8

                            Pushups, 2ct pause at bottom:
                            +45 x15x3 @ 7, 8, 8.5

                            Comment


                            • Sunday, 5/17:

                              Comp Squat:
                              380x4 @ 9
                              335x5x5

                              Top set didn't look very pretty but moved and felt like a good RPE 9, may have had 385 in me at the same RPE if I wanted it. After watching the video of my top set, I started to cue "pin elbows down" and tried to feel my traps driving up into the bar for the backoffs, and it felt like it helped with my torso positioning a little. Sometimes I tend to lift my elbows up out of the bottom, and in turn my chest drops and my hips shoot back.

                              2ct Pause Bench:
                              260x3 @ 9
                              235x4x5

                              Floor Press:
                              195x8 @ 6
                              205x8 @ 7
                              215x8x2 @ 8, 8

                              Barbell Rows:
                              185x12x3 @ 8-9

                              Did these bent over, bodybuilder style, as opposed to the Pendlay rows later in the week. Just wasn't feeling DB rows today. I'm missing the machines at my normal gym - I much prefer them for just getting in upper back volume.

                              Speaking of my usual gym, it's scheduled to reopen on the 26th. While I think I'll continue to lift at home for a little while longer, I do think I'll start to head back for a session or two a week once I get a feel for how well they're keeping up with distancing and sanitation protocols. It was never the cleanest gym to begin with, but the owner is an ER nurse so I think he "gets it," plus I know the facility manager seems to be taking it seriously as well. I just have a hunch that the first few weeks after reopening people are going to be excited to get back into the gym and they might struggle with keeping the number of people inside down to a safe level. I'll probably just base my decision on how many cars I see in the parking lot the first few times, I've always got my little shed to go back to.

                              Comment


                              • Monday, 5/18:

                                Comp DL:
                                485x4 @ 8.5
                                430x5x5

                                I had a feeling that 485 might be an "easy" RPE 9, but I didn't feel like throwing on the 2.5 plates to make it 490 (might as well just jump to 495 at that point) and I didn't want to risk 495 being a balls to the wall 9.5 or 10 in case my assessment of my strength in warmups was off. Nevertheless, I'm really happy with where my deadlift is right now, especially since I've been losing some weight. I'm very confident that I'll be capable of a 6 plate pull very soon and possibly a 600 lb pull by the end of the year. If I could just get my squat and bench to catch up I'd actually have a decent total!

                                Comp Bench:
                                245x4 @ 7
                                255x4 @ 8.5
                                260x4 @ 9.5
                                245x4x3 @ 7.5, 8, 8.5

                                I feel like I've hit a plateau on bench in the past couple weeks - feeling weak just off the chest again. Maybe I need another cue to dial in my technique (on video, I appear to press straight up sometimes rather than back since I've started intentionally flaring my elbows out more on the descent) or maybe my body is starting to feel the effects of being down about 8-9 lbs (bench is always the first to go for me).

                                HBBS:
                                275x8 @ 7
                                280x8 @ 7.5
                                285x8x2 @ 8, 9

                                I was completely wiped out by the time I got to my working sets. I think deadlifts took more out of me than I realized. I've been doing the day 2 squat assistance in slot 3 the following morning for a while now, but I did these in the same session and they wrecked me...just need to adjust expectations for these when I do them on the same day as everything else I guess.

                                Reverse Nordics:
                                3 sets of 8 @ bodyweight

                                Did these back inside the house in a zombie-like state haha. Only needed 8 reps to feel an effect because I was so fried.

                                Comment

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