Nate's Log

[Nate B]

Friday, 10/2:

Sumo DL w/ Band:
365x6 @ 6
385x6 @ 8
395x6 @ 9
355x6x2 @ 5, 6

Looped one EFTS orange band around my feet and across the center of the bar since I don't have a way to put double bands closer to the ends of the barbell. I think it was probably around 50-60 lbs of tension at the top.

Spoto:
205x7 @ 6
215x7 @ 7
225x7 @ 8
215x7x2 @ 7, 7

Snatch Grip RDL:
315x10 @ 9
275x8x3

Pendlay Rows:
185x12x3

My back was already pretty fatigued from deads and RDLs. Just trying to still hit upper back 2x/week after programming SGRDL as my deadlift supplement.

Saturday, 10/3:

Chins:
55 reps

DB Hammer Curls:
40s x15x3

JM Press:
95x13x3

DB Lateral Raises:
20s x18x3

[Nate B]

Sunday, 10/4:

Comp Squat:
410x1 @ 7.5
335x5x2
310x5x3

410 would've been there @ 7 for the top single if I had executed - sunk it a little too deep and lost some tension in the bottom, which kicked the bar path a little too far forward on the ascent. Sloppy.

Comp Bench:
280x1 @ 6.5
265x4 @ 8
240x4x5

Butter.

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

[Nate B]

Monday, 10/5:

Comp DL:
485x1 @ 6.5
410x5x2
375x5x3

5 plates was probably there for a single @ 7, but I took the conservative route and smoked 485. I figured that after overshooting by a full RPE point last week, a crushed, slight undershoot would be better for long term confidence than another potential minor overshoot. I'll save getting a little more aggressive for later in the cycle.

2" Pin Bench:
245x4 @ 6
255x4 @ 7
265x4 @ 8
240x4x2 @ 6, 6

I can feel some momentum really starting to build with bench. Going to try to continue to program smart, "stay in the pocket," and ride this wave to hopefully my first 3+ plate bench when I test at the end of this cycle.

Tuesday, 10/6:

Platz Squat:
245x7 @ 6
255x7 @ 7
265x7 @ 8
250x7x2 @ 6, 6.5

Pendlay Rows:
185x14x3

[Nate B]

Wednesday, 10/7:

2ct Pause Squat:
305x6 @ 7
315x6 @ 8
325x6 @ 9
295x6x2 @ 6, 6

Moved better than last week. Depth was a little borderline.

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

WGBP:
215x10 @ 9
190x8x3

[Nate B]

Thursday, 10/8:

Sumo DL w/ Band:
375x6 @ 7
385x6 @ 7.5
395x6 @ 8.5
355x6x2 @ <6

Undershot. 400 was probably the number for the top set @9.

Spoto:
205x7 @ 6
215x7 @ 7
225x7 @ 8
215x7x2 @ 7, 7

Snatch Grip RDL:
305x10 @ 9
265x8x3

Kinda cheated form/ROM wise to make 315 @ 9 work last week. Decided to lighten the load a bit and use more productive technique.

[Nate B]

Sunday, 10/11:

Comp Squat:
420x1 @ 8
345x5x2
320x5x3

Just had that lazy Sunday feeling today. Pretty low hype for this session, so I was relatively pleased with 420.

Comp Bench:
290x1 @ 8
265x4 @ 8.5
240x4x5 @ <6-6

Minor overshoot on the 4@8 after a pretty spot on 1@8.

Incline CGBP:
175x7 @ 6
185x7 @ 7
195x7 @ 8
185x7x3 @ 7, 7, 7.5

Accumulating some extra volume this week and next via slightly more assistance & supplemental sets.

[Nate B]

Tuesday, 10/13:

Comp DL:
505x1 @ 7.5
420x5x2 @ 6, 6
385x5x3

Solid single. I've been making a concerted effort for the last couple weeks to pull more of the slack out of the bar before initiating the pull, and it seems to be helping me more consistently get into a better starting position in terms of hip height and lat engagement.

2" Pin Bench:
245x4 @ 6
255x4 @ 7
265x4 @ 8
245x4x3 @ 6, 6.5, 6.5

Platz Squat:
245x7 @ 6
255x7 @ 6.5
265x7 @ 7.5
250x7x2 @ 6, 6

[Nate B]

Thursday, 10/15:

2ct Pause Squat:
305x6 @ 7
315x6 @ 8
325x6 @ 9
295x6x3 @ 6, 6, 6.5

Still having weird depth issues with pause squats. I'm hitting depth just fine for non-paused variations, though, so I'm not very concerned.

TnG Bench:
225x7 @ 6
235x7 @ 7
245x7 @ 8
230x7x3 @ 6, 6, 6.5

WGBP:
215x10 @ 9
190x8x3

Pendlay Rows:
185x14x4

[Nate B]

Friday, 10/16:

Sumo DL w/ Band:
365x6 @ 6
385x6 @ 7.5
400x6 @ 9
360x6x3 @ 6-ish

Spoto:
205x7 @ 6
215x7 @ 6.5
230x7 @ 8
220x7x3 @ 7, 7, 7

Snatch Grip RDL:
305x10 @ 9
265x8x3

Saturday, 10/17:

Chins and arms.

[Nate B]

Sunday, 10/18:

Comp Squat:
425x1 @ 7.5
355x5x2
325x5x3

Very happy with how fast 425 moved. Depth was borderline - probably wouldn't have passed at IPF worlds (good thing I'll never compete in that!) but I think it would've been enough at a local meet. I'm excited to see what I'll be able to do after a peak.

Comp Bench:
295x1 @ 8.5
265x4 @ 8
240x4x5 @ <6-6

Opposite of last week - minor overshoot on the top single and perfect on the 4@8 set.

Incline CGBP:
175x7 @ 6
185x7 @ 7
195x7 @ 8
185x7x3 @ 7, 7, 8

[Nate B]

Monday, 10/19:

Comp DL:
510x1 @ 8.5
415x5x2 @ 6, 6
380x5x3

Not a very good session. Lacked focus and it cost me. I actually attempted 510 twice - on the first try, I lost patience and gave up on the rep after the plates didn't break the floor as quickly as I anticipated. Off days happen, I guess.

2" Pin Bench:
245x4 @ 6
255x4 @ 7
265x4 @ 8
245x4x3 @ 6, 6.5, 6.5

Platz Squat:
245x7 @ 6
260x7 @ 7
270x7 @ 8
255x7x2 @ 6, 6.5

[Nate B]

Wednesday, 10/21:

2ct Pause Squat:
295x6 @ 6.5
305x6 @ 7.5
320x6 @ 9
290x6x3 @ 6, 6.5, 7

This was an early morning session so I didn't quite have "it" as much as I normally would. Performance didn't suffer as much as I thought it might, though.

TnG Bench:
225x7 @ 6
235x7 @ 7
245x7 @ 8
230x7x3 @ 6, 6.5, 7.5

RPE was a little higher for the backoffs than usual because I was only resting about 90 seconds to get through the workout quicker so I'd have enough time to get ready for work.

WGBP:
215x10 @ 9
190x8x3

Pendlay Rows:
185x14x2
185x12x2

Supersetted these with WGBP with basically no additional rest. When you factor in the fact that these were high rep sets as well, I think this counts as an additional cardio session for the week haha.

[Nate B]

Thursday, 10/22:

Sumo DL w/ Band:
375x6 @ 6
395x6 @ 8
405x6 @ 9
365x6x3 @ 6-ish

Broke this session into a morning and evening two-a-day so I'd have more time in the afternoon to enjoy the unseasonably nice weather we've been having the last couple days. Did these and some chin ups in the morning. Put a 3/4" foam tile under the plates in addition to my now usual slow eccentrics to reduce noise as much as possible for my possibly still sleeping neighbors, so these were slight block pulls. The foam tiles are semi-compressible, though, and I honestly couldn't even tell a difference in the bar height on my shins.

Spoto:
205x7 @ 6
215x7 @ 6.5
230x7 @ 8
220x7x3 @ 7, 7, 7.5

Snatch Grip RDL:
305x10 @ 9
265x8x3

Did some arms and shoulders work as well, 4 sets of 12-15 on each.

Friday, 10/23:

Chins: 55 total reps

[Nate B]

Sunday, 10/25:

Comp Squat:
410x1 @ 7
425x1 @ 8.5
360x5 @ 7

425 ended up being just a little too heavy for a smooth RPE 8 single.

Comp Bench:
280x1 @ 7
290x1 @ 8
245x5 @ 7

Wanted 295 really badly, but patience is a virtue.

Incline CGBP:
185x6 @ 6
195x6 @ 7
205x6 @ 8

DB Curls & Band Lateral Raises:
4 sets of 15 for both

[Nate B]

Monday, 10/26:

Comp DL:
485x1 @ 6.5
510x1 @ 8
435x5 @ 7

Much better execution this week. Been seeing some lateral knee shift as I initiate the pull recently - think I'm subconsciously pushing my knees out too much in my setup.
2" Pin Bench:
255x3 @ 6
265x3 @ 6.5
275x3 @ 8

300 Tempo HBBS:
275x6 @ 6
285x6 @ 7
295x6 @ 8

Pullups:
55 total reps

Decided to start training pullups (hands pronated) instead of chins (hands supinated) for a while because why not?