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  • Nate B
    replied
    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.

    Leave a comment:


  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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
    Last edited by Nate B; 10-07-2020, 03:22 PM.

    Leave a comment:


  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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
    Last edited by Nate B; 10-06-2020, 03:31 PM.

    Leave a comment:


  • Nate B
    replied
    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.

    Leave a comment:


  • Nate B
    replied
    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.

    Leave a comment:


  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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.

    Leave a comment:


  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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.

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  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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

    Leave a comment:


  • Nate B
    replied
    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.

    Leave a comment:

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