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  • Sunday, 9/6:

    Comp Squat:
    390x4 @ 8.5
    355x4x4 @ 6-7

    Very pleased with how my squat has been bouncing back since my low back tweak. I'm starting to feel some confidence and momentum building - hopefully this mindset can carry over to my deadlift.

    3ct Pause Bench:
    225x4 @ 6
    240x4 @ 8
    250x4 @ 9
    230x4x2 @ 7, 7

    Nice 5 lbs jump on my top set. Very reassuring given my recent comp bench struggles.

    Incline Bench:
    175x8 @ 6
    185x8 @ 7
    195x8x2 @ 8, 8.5
    Last edited by Nate B; 09-08-2020, 03:13 PM.

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    • Tuesday, 9/8:

      Comp DL:
      460x4 @ 8
      430x4x4 @ 6-7

      I felt much more comfortable pulling this week - hoping to successfully shift focus to increasing weight little by little each week vs. worrying about my back. I also finally broke one of the 2x6s that make up the floor of my shed, so I'll have to replace it before my pause deadlift session later in the week. I figured it would happen eventually since I can't really make a good plywood platform because of the sloped floor (I just screwed two layers of mats on top of the existing floor). I'll have to be better about lowering the weight a little more gently from now on.

      Comp Bench:
      275x3 @ 9
      240x3x6 @ <6

      Top set finally moved well for the first time in a few weeks. I was hoping to hit a 285 triple at some point in this block, but I'd settle for closing it out with 280 next week if it's there.

      Wednesday, 9/9:

      Platz Squat:
      235x8 @ 6
      245x8 @ 7
      250x8x2 @ 7.5, 8

      Chins:
      50 reps
      Last edited by Nate B; 09-10-2020, 03:19 PM.

      Comment


      • Thursday, 9/10:

        Pin Squat:
        315x5 @ 6.5
        330x5 @ 8
        340x5 @ 8.5
        325x5x3 @ 7, 7.5, 7.5

        Bit of an undershoot. Pretty happy with squats recently.

        TnG Bench:
        235x6 @ 6.5
        245x6 @ 7.5
        260x6 @ 9
        240x6x3 @ 7, 7.5, 7.5

        Felt smooth. Technique and bar path looked pretty dialed in. Hopefully bench is getting back on track after a couple lackluster weeks.

        3-1-0 Tempo Bench:
        175x8 @ 6
        185x8 @ 7
        190x8x2 @ 8, 8

        Comment


        • Friday, 9/11:

          2ct Pause Sumo DL:
          405x5 @ 7
          415x5 @ 8
          425x5 @ 8.5
          405x5x3 @ 7, 7, 8

          Fixing the floor was going to be a much bigger project than I anticipated, so I just did these while standing on/putting the plates on some scrap 3/4" plywood and lowering the weight very slow and controlled. My plan is to turn these three pieces of plywood into a cobbled together platform and use that until I'm comfortable enough with the covid numbers in my state/area to go back to the gym for deadlift days. As for the pulls themselves, despite some quick, 1.5 ct pauses here and there, I was very pleased with how these ended up. Felt close to 100% confident in my lower back for the first time since the tweak. Progress!

          Block Bench:
          245x6 @ 6.5
          255x6 @ 7.5
          265x6 @ 8.5
          250x6x3 @ 7, 7, 7.5

          Felt strong - consistent half RPE undershoots on same loads from last week.

          Pendlay Rows:
          200x10 @ 8.5
          200x8x3 @ 7, 7.5, 8

          Comment


          • Sunday, 9/13:

            Comp Squat:
            395x4 @ 9
            355x4x4 @ 6-7

            Felt about as strong as last week, so I felt confident in 395 for a true RPE 9 for my top set. Everything moved well.

            3ct Pause Bench:
            225x4 @ 6
            240x4 @ 8
            245x4 @ 8.5
            230x4x2 @ 7, 7

            Thought 250 might've been there for the top set, and it would've been, but I wasn't 100% confident. Plus, I kinda want to be fresh for my comp bench tomorrow to hopefully close out this block on a high note, so I didn't want to push these too hard.

            Incline Bench:
            175x8 @ 6
            185x8 @ 7
            195x8x2 @ 7.5, 8

            Comment


            • Monday, 9/14:

              Comp DL:
              470x4 @ 8.5
              430x4x4 @ 6-7

              Didn't let myself get intimidated by the weight, and these moved well! Used straps because I was doing slow eccentrics to prevent damaging the floor any further. Once I get mats bolted to the pieces of plywood I'll feel more comfortable lowering the weight a bit more normally - that, or I'll just have to strap up for all rep work for the time being (I think I'd be okay lowering a single slowly with my mixed grip). My RPE target for the top set was 8.5, and I hit it pretty dead on. I may have even had 5 more lbs in me if it wasn't for the slow eccentrics, but maybe not since I wouldn't be using straps otherwise, and they usually give me a few extra lbs. Just being patient and slowly but surely getting back to where I was.

              Comp Bench:
              280x3 @ 9
              245x3x6 @ <6

              Happy to get 280 for my top triple to finish up this block.

              Tuesday, 9/15:

              Platz Squat:
              225x8 @ <6
              235x8 @ 6.5
              245x8x2 @ 7.5, 8

              Did these at around 6:30 before work, so I was feeling a little sluggish. Just supplemental squat work, no biggie.

              Chins:
              50 reps
              Last edited by Nate B; 09-23-2020, 04:34 PM.

              Comment


              • Wednesday, 9/16:

                Pin Squat:
                315x5 @ 6.5
                330x5 @ 7.5
                345x5 @ 8.5
                325x5x3 @ 7, 7, 7.5

                Added another 5 lbs to the top set and still hit the same RPE. Gotta love it.

                Thursday, 9/17:

                Busy week this week. Just training when I can and getting all my work in.

                TnG Bench:
                235x6 @ 6.5
                245x6 @ 7.5
                260x6 @ 9
                240x6x3 @ 7, 7.5, 7.5

                3-1-0 Tempo Bench:
                175x8 @ 6
                185x8 @ 7
                190x8x2 @ 8, 8

                Comment


                • Friday, 9/18:

                  2ct Pause Sumo DL:
                  405x5 @ 7
                  415x5 @ 7.5
                  425x5 @ 8.5
                  405x5x3 @ 7, 7.5, 7.5

                  Could've probably given 430 or 435 a go for the top set, but still got the work in at more or less the right intensity.

                  Block Bench:
                  245x6 @ 6.5
                  255x6 @ 7.5
                  270x6 @ 9.5
                  250x6x3 @ 7, 7, 7.5

                  Thought 270 was going to be there after 245 and 255. Guess I got a little greedy.

                  Pendlay Rows:
                  205x10 @ 9
                  205x8x3 @ 7, 7, 8

                  Comment


                  • Sunday, 9/20:

                    Pivoting into a mock meet mesocycle. I've essentially been running development block after development block for about 9 months now after Covid kinda shook up my plans for the year, so I figured that training for a mock meet might be good for me. The plan is to test maxes after a 12 week training cycle. After working mostly in the 3-6 rep range with top sets @ 9 for a few months now, I figured that instead of taking a low stress week with roughly the same rep ranges, a nice pivot week with some very high rep, lower intensity work would be a nice reset before incorporating heavy singles and transitioning into low-moderate rep ranges again.

                    Comp Squat:
                    285x10 @ 6
                    300x10 @ 7
                    315x10x2 @ 7.5, 8

                    I forgot how much 10 rep sets suck, especially for squats and deads.

                    Comp Bench:
                    185x12 @ 6
                    190x12 @ 7
                    195x12x2 @ 8, 8.5

                    I'm going to try moving my comp bench to my day 1 session for this cycle for a couple reasons. One, I feel like I'll be a bit fresher as opposed to doing it on day 2 after doing a couple bench variations the day prior, and two, I feel like it'll be a little more comp specific where bench comes immediately after squat. As for this session, I always tend to underperform on bench when the reps get much above 5-6, probably because I start to lose my positioning, so I'm not surprised the loads here were a bit low from a e1RM standpoint.

                    Incline Bench:
                    135x15 @ 6.5
                    145x15 @ 7.5
                    155x15 @ 9
                    Last edited by Nate B; 09-21-2020, 04:30 PM.

                    Comment


                    • Monday, 9/21:

                      Comp DL:
                      365x10 @ <6
                      375x10 @ 6.5
                      385x10 @ 7.5, 8

                      These sucked especially hard from having to do slow eccentrics. RPE was kinda difficult to gauge here - I feel like I could've done more weight at roughly the same RPE, but cardio and the extra stress of the slow eccentrics started to be the limiting factor after rep 7 or so.

                      TnG CGBP:
                      165x12 @ 6
                      175x12 @ 7
                      180x12x2 @ 7.5, 8

                      Split Squat:
                      135x15 @ 6
                      145x15 @ 7.5
                      155x15 @ 9

                      Comment


                      • Wednesday, 9/23:

                        HBBS:
                        245x10 @ <6
                        265x10 @ 7
                        275x10 @ 7.5

                        Feeling some leg and glute DOMS going into this session. 275 could've honestly been rated @7. I think I just didn't rest enough between 245 and 265 (only rested a minute or so longer than it took to put the other pair of 10s on) which made 265 feel harder than it probably should've.

                        TnG Bench:
                        185x12 @ 6
                        195x12 @ 6.5
                        205x12 @ 8

                        Pause Pushups:
                        +45x20x3 @ 7-8

                        Somewhat inconsistent pauses - just trying to make them difficult enough to hit roughly RPE 7-8.

                        Pendlay Rows:
                        185x13x3 @ 8-9

                        Comment


                        • Thursday, 9/24:

                          Conventional DL, beltless:
                          315x10 @ <6
                          335x10 @ 7
                          345x10 @ 8

                          First time pulling conventional from the floor in a looong time.

                          Block Bench:
                          185x12 @ <6
                          205x12 @ 7
                          215x12 @ 8

                          Good Mornings:
                          135x15 @ 7
                          140x15 @ 8
                          145x15 @ 8.5

                          Friday, 9/25:

                          Chins:
                          50 reps

                          DB Hammer Curls:
                          45s x14x3

                          JM Press:
                          95x13x3

                          DB Lateral Raises:
                          25s x15x3
                          Last edited by Nate B; 09-28-2020, 02:13 PM.

                          Comment


                          • Sunday, 9/27:

                            Comp Squat:
                            405x1 @ 7
                            335x5x2
                            310x5x3

                            I'm glad I video my working sets and warmups because 405 sure didn't feel like RPE 7 - thought I overshot, but on video it moved a lot faster than it felt. Easing into the cycle with singles @ 7 for the first couple weeks. Pretty low intensity for the volume work, which was a welcome change from the decently high intensity & high volume work I was previously doing.

                            Comp Bench:
                            280x1 @ 7
                            265x4 @ 8.5
                            240x4x5

                            Incline CGBP:
                            175x7 @ 6
                            185x7 @ 7
                            195x7 @ 8
                            185x7x2 @ 7, 7

                            Comment


                            • Tuesday, 9/29:

                              Comp DL:
                              495x1 @ 8
                              400x5x2
                              370x5x3

                              Single was supposed to be @7, so a pretty big overshoot. I barehanded it after using straps for a few weeks, and I think the switch affected me more than I anticipated. Not concerned, just need to knock the rust off and get myself reacclimated to pulling heavy and without straps. I expect the raw strength to come back pretty quickly.

                              2" Pin Bench:
                              235x4 @ 6
                              250x4 @ 7
                              260x4 @ 8
                              235x4x2 @ 6, 6

                              Wednesday, 9/30:

                              Platz Squat:
                              245x7 @ 6
                              255x7 @ 7.5
                              260x7 @ 8
                              245x7x2 @ 6, 6.5

                              Working with a slightly different rep scheme, but sticking with Platz squats for the time being - I don't have a lot of very quad biased options to choose from with my limited equipment gym and inability to rack a front squat. Plus, I feel like I'm responding well to them based on how my squats went during my last block.
                              Last edited by Nate B; 10-02-2020, 03:05 PM.

                              Comment


                              • Thursday, 10/1:

                                2ct Pause Squat:
                                305x6 @ 7
                                315x6 @ 8.5
                                320x6 @ 9
                                290x6x2 @ 6, 6

                                Not very happy with these. Pauses were a little short and the loads were lower than I would've hoped for. Maybe I was still a little fatigued from the Platz squats the previous day. I've got room to build, I guess.

                                TnG Bench:
                                225x7 @ 6
                                235x7 @ 7
                                245x7 @ 8
                                230x7x2 @ 6.5, 6.5

                                WGBP:
                                215x10 @ 9
                                190x8x3

                                Gripped these just outside comp legal.

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