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  • Wednesday, 5/20:

    303 Tempo Squat:
    305x4 @ 7
    315x4 @ 8
    325x4 @ 9
    310x4x2 @ 8, 8

    These felt unexpectedly strong compared to last week. I thought I might've been counting a little quicker but the tempo looked virtually identical on video. I'm really hoping that these help reinforce better torso positioning to my comp squat.

    TnG Bench:
    235x6 @ 7
    245x6 @ 8
    255x6 @ 9.5
    240x6x2 @ 8, 8.5

    255 felt a little easy for a true 9 last week, but this week it felt a little hard. Oh well.

    Pin Bench, 3" off chest:
    205x8 @ 6
    215x8 @ 7
    225x8x2 @ 8, 8.5

    LTE, 6ct eccentric:
    60x12x3

    DB Curls:
    40x13x3
    Last edited by Nate B; 05-22-2020, 06:02 PM.

    Comment


    • Thursday, 5/21:

      2" Deficit Sumo DL:
      405x4 @ 6.5
      425x4 @ 8
      435x4 @ 9
      415x4x2 @ 8, 8

      These went better than last week and felt less sucky, but I noticed (watching video, not in the moment) that I was kinda shrugging/pulling the bar with my arms right before lockout, which meant slightly flexing my biceps vs. maintaining straight arms. I think it was a product of being in a less advantageous (slightly rounded back) position at the start because of the deficit, so lockout was harder, and using straps because this wasn't an issue in my comp deadlift earlier in the week. Probably an isolated incident, but I certainly don't want to make a habit of doing this.

      2ct Pause CGBP:
      215x4 @ 7
      225x4 @ 7.5
      240x4 @ 9
      225x4x2 @ 8, 8

      Added weight here, too, so that's always nice. I was feeling strong this session. Didn't intentionally let my elbows flare like I'm experimenting with in my regular grip bench and these felt smoother. I feel like having my elbows out on CGBP puts me a little off balance, plus disengages the triceps a little bit more which kinda defeats the purpose of doing them.

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

      Comment


      • Sunday, 5/24:

        Comp Squat:
        385x4 @ 8.5
        350x4x4

        My squat is feeling good but my technique is still cleaning itself up. The cues of "elbows down" and "push traps into bar" are still taking their time to result in noticeable technique change, but I'm making progress. Definitely had a few more lbs in me for the top set, and I knew it, but I don't like reaching too much on target RPE 9 sets. I would much rather undershoot by a half RPE than overshoot, especially on highly taxing movements like my comp squat and deadlift.

        2ct Pause Bench:
        265x3 @ 9
        245x3x5

        These felt strong and moved smoothly. Pressing back better than before. Hopefully this translates to my comp bench.

        Floor Press:
        205x8 @ 6
        215x8 @ 7.5
        220x8x2 @ 8, 8

        Barbell Rows:
        185x12x3 @ 8-9

        Comment


        • Tuesday, 5/26:

          Comp DL:
          485x4 @ 8.5
          445x4x4

          485 moved very nicely for the second week in a row. I've still got 4s next week and then will move into a low stress week, so depending on how I'm feeling I'll probably take a stab at 495 for my top set next week.

          Comp Bench:
          245x4 @ 6.5
          255x4 @ 7.5
          265x4 @ 9
          250x4x3 @ 7.5, 8, 8.5

          Made an adjustment to my grip - basically just did a slight bulldog grip. I feel like it made my elbow position better relative to my wrists/forearms, and I was able to keep them under the bar a lot better.

          HBBS:
          265x8 @ 6
          275x8 @ 7.5
          280x8x2 @ 8, 8

          Took more weight off from last week - I really would rather take these easy. I am so weak by the time I get to these haha. It being 87 deg outside doesn't help...my small fan only does so much to beat the heat.

          Reverse Nordics:
          3 sets of 10 @ bodyweight

          Comment


          • Thursday, 5/28:

            303 Tempo Squat:
            305x4 @ 6.5
            315x4 @ 7.5
            330x4 @ 9
            315x4x2 @ 8, 8

            Chugging along nicely here. All my lifts - comp and assistance - have been going well for the most part this week.

            TnG Bench:
            235x6 @ 7
            245x6 @ 8
            260x6 @ 9
            245x6x2 @ 8, 8.5

            Very happy with this TnG session. The adjustment I made to my grip really seems to have helped.

            Pin Bench, 3" off chest:
            205x8 @ 6
            215x8 @ 7
            225x8x2 @ 8, 8

            LTE, 6ct eccentric:
            60x13x2

            Stopped after two sets because my left triceps started to cramp up. Might need to start drinking gatorade or something on these hot days...only gonna get worse in the coming months.

            BB Curls:
            80x13x2

            Comment


            • Friday, 5/29:

              2" Deficit Sumo DL:
              405x4 @ 6.5
              425x4 @ 8
              440x4 @ 9
              415x4x2 @ 8, 8

              2ct Pause CGBP:
              225x4 @ 7
              235x4 @ 8
              240x4 @ 8.5
              225x4x3 @ 7.5, 8, 8

              Maybe could've done 245 for the top set.

              Pendlay Rows:
              185x8 @ 6
              195x8 @ 7
              205x8x2 @ 7.5, 8

              2ct Pause Pushups:

              +45x15x3

              Comment


              • Monday, 6/1:

                Actually split this workout up between Monday and Tuesday. Lot of stuff going on recently...

                Comp Squat:
                390x4 @ 9
                355x4x4

                These moved well and the technique looked a little better. Moving in the right direction.

                2ct Pause Bench:
                265x3 @ 9
                245x3x5

                Floor Press:
                205x8 @ 6
                215x8 @ 7.5
                220x8x2 @ 8, 8

                BB Curls:
                85x13x3

                Overhead Triceps Extensions:
                Red band x15x3

                DB Lateral Raises:
                15s x15x3
                Last edited by Nate B; 06-09-2020, 04:05 PM.

                Comment


                • Wednesday, 6/3:

                  Comp DL:
                  495x3 @ 9
                  435x4x4

                  Stopped after three reps when it became apparent a fourth was going to be @10. A lot went wrong with this top set - chiefly, that I had already made my mind up going into the session that I was going to attempt 5 plates, when I just felt okay in warmups. To get the excuse train rolling, I also got caught by bar whip worse than I ever have at the top of the first rep, and that mentally threw me off going forward. Still, even without getting yanked by the whip, I don't think I had 495x4 in me at the prescribed RPE and I let ego get in my way.

                  Comp Bench:
                  245x4 @ 7
                  255x4 @ 8
                  265x4 @ 9.5
                  245x4x3 @ 7.5, 8. 8

                  Got sloppy at the bottom of the fourth rep of the top set and turned it into an RPE 9.5 instead of a 9. Had a pretty decent bench session otherwise.

                  HBBS:
                  265x8 @ 6
                  275x8 @ 7.5
                  285x8x2 @ 8, 8

                  Reverse Nordics:
                  3 sets of 10 @ bodyweight

                  Chins:
                  55 reps in 10 minutes

                  Comment


                  • Friday, 6/5:

                    303 Tempo Squat:
                    305x4 @ 7
                    315x4 @ 8
                    325x4 @ 9
                    315x4x3 @ 8, 8, 9

                    Just didn't feel quite as strong this week.

                    TnG Bench:
                    235x6 @ 7
                    245x6 @ 8.5
                    250x6 @ 9
                    235x6x2 @ 8, 8

                    Didn't feel quite as strong here either. Pretty disappointed with this session, but bad days happen.

                    Pin Bench, 3" off chest:
                    195x8 @ 6
                    205x8 @ 7
                    215x8x2 @ 8, 8.5

                    LTE, 6ct eccentric:
                    60x12x2

                    Comment


                    • Saturday, 6/6:

                      2" Deficit Sumo DL:
                      405x4 @ 7
                      420x4 @ 8
                      435x4 @ 9
                      410x4x2 @ 8, 8

                      2ct Pause CGBP:
                      225x4 @ 7.5
                      230x4 @ 8
                      235x4 @ 9
                      225x4x3 @ 8, 8, 9

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

                      Sunday, 6/7:

                      Finished up some of this accessory, GPP work along with some cardio the following day.

                      2ct Pause Pushups:
                      +45x15x3

                      DB Hammer Curls:
                      40s x 15x3

                      DB Lateral Raises:
                      15x x15x3

                      Comment


                      • Monday, 6/8:

                        I needed this low stress week after overshooting a bunch last week.

                        Comp Squat:
                        410x1 @ 7.5
                        330x6

                        Glad to do a heavy single for the first time in forever! Was between 410 and 415 and took the conservative route.

                        2ct Pause Bench:
                        275x1 @ 8
                        220x6x2

                        I was surprised with how well 275 moved, but still rated it @8.

                        Floor Press:
                        215x8 @ 7
                        225x8 @ 8.5
                        230x8 @ 9

                        Chins:
                        57 reps in 10 mins

                        Comment


                        • Tuesday, 6/9:

                          Comp DL:
                          515x1 @ 8.5
                          415x6

                          Got a little out of position off the floor (knees moved in slightly) and the bar moved a little slow. Now that I'm getting back into heavy singles, I need to remind myself that it takes a moment for the plates to break off the floor when the load's heavy and to be patient.

                          Comp Bench:
                          285x1 @ 8
                          230x6x2

                          Pretty much a textbook [email protected]

                          2ct Pause Squat:
                          285x8 @ 7
                          295x8 @ 8.5
                          [email protected] 9

                          Reverse Nordics:
                          3 sets of 10 @ bodyweight

                          DB Hammer Curls:
                          40s x15x3

                          Overhead Triceps Extensions:
                          red band x15x3

                          DB Lateral Raises:
                          15s x17x3
                          Last edited by Nate B; 06-11-2020, 05:56 PM.

                          Comment


                          • Thursday, 6/11:

                            Pin Squat:
                            305x6 @ 7
                            315x6 @ 8
                            325x6 @ 8.5

                            I was a little nervous doing pin squats with my squat stand, but held up really well - no tipping whatsoever. I used my 45 and 25 lbs bumper plates as counterbalances on the other side of the stand, which probably helped. Probably had 330 in me for my top set, but we're taking it a little easy and recovering this week.

                            TnG Bench:
                            215x8 @ 6
                            225x8 @ 7
                            235x8 @ 8

                            235 might've been @ 7.5? It was a really buttery set. Felt strong today. I think the fatigue from the volume and all the work @ 9 just caught up to me last week.

                            Pin Bench, 3" off chest:
                            185x10 @ 6
                            195x10 @ 7
                            205x10 @ 8

                            LTE, 6ct eccentric:
                            60x13x3
                            Last edited by Nate B; 06-12-2020, 03:24 PM.

                            Comment


                            • Friday, 6/12:

                              2" Deficit Sumo DL:
                              385x6 @ 6.5
                              405x6 @ 8
                              415x6 @ 8.5

                              Lever Rows:
                              90x10 @ 6
                              95x10 @ 7
                              100x10 @ 8

                              Had slingshot bench on the menu today. I replaced my worn out blue Slingshot with a single-ply Bench Daddy about a month ago and it's unusable. It's WAY stiffer/stronger than a Slingshot, and feels more similar to what I imagine a single ply shirt feels like than a Slingshot. I couldn't get the bar to my chest, even with 295 on the bar. I was pretty bummed because the Bench Daddy came so highly reviewed, but I think that my bench just isn't big enough for it to be a useful tool. I'll see if I can sell it. I would really like to avoid giving Mark Bell money, so I'm looking into the Titan Ram.

                              2ct Pause Pushups:
                              +45x15x3

                              BB Curls:
                              85x12x3

                              DB Lateral Raises:
                              15s x18x3

                              Comment


                              • Monday, 6/15:

                                Comp Squat:
                                415x1 @ 8
                                360x4x2
                                335x5x3

                                The single moved well and the % backoffs went about how they should've. Pretty good session.

                                2ct Pause Bench:
                                275x1 @ 8
                                255x3x5 @ 7.5, 7.5, 8, 8, 8.5

                                CGBP:
                                205x6 @ 6
                                215x6 @ 7.5
                                220x6x3 @ 8, 8, 8.5

                                These were pretty well below what I would normally be capable of for comp pause close grip, but my triceps were feeling pretty cooked after 2ct pause bench.

                                Chins:
                                60 reps in 10 mins

                                Getting more reps in the 10 minute window by the week.

                                Comment

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