Nate's Log

[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]

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]

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]

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]

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]

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.

[Nate B]

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.

[Nate B]

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

[Nate B]

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

[Nate B]

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

[Nate B]

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

[Nate B]

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

[Nate B]

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

[Nate B]

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

[Nate B]

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