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  • Saturday, 1/9:

    BW: 220.8

    OH Tri Extensions:
    orange band x15x3 @ 8

    BB Curls:
    85x12x3 @ 8-9

    DB Lateral Raises:
    25s x12x3 @ 8

    Ab Rollouts, kneeling:
    AMRAP in 6 mins

    LISS Cardio:
    30 mins stationary recumbent bike @ 5-6
    Last edited by Nate B; 01-18-2021, 03:34 PM.

    Comment


    • Sunday, 1/10:

      BW: 223

      HBBS w/ belt:
      305x6 @ 6
      315x6 @ 7
      330x6 @ 8.5
      295x6x2 @ 5-ish

      Thought 315 might've been on the low end of an RPE 7 so I jumped 15 lbs thinking 330 might be there @8. Ended up being a minor overshoot, but since I've been taking it easy for about a month now I figured I could afford to reach a little.

      TnG Bench:
      245x5 @ 6
      255x5 @ 7
      265x5 @ 8
      240x6x3 @ 5-6

      Added a backoff set this week. Going to start creeping volume back up a little over the next few weeks.

      DB Rows (Myo Reps):
      110x14 @ 8
      110x5, 5, 5, 4
      110x12 @ 8
      110x5, 5, 4

      Comment


      • Monday, 1/11:

        BW: 221

        Conventional DL w/ belt:
        385x6 @ 6
        395x6 @ 7
        410x6 @ 8
        370x6x2

        Kneeling OHP:
        125x5 @ 6
        135x5 @ 6.5
        145x5 @ 8
        135x5x2 @ 6.5, 7

        DB Bulgarian Split Squat:
        80x12x3 @ 8
        80x11 @ 8
        Last edited by Nate B; 01-13-2021, 07:54 PM.

        Comment


        • Tuesday, 1/2:

          BW: 221.6

          DB LTE:
          35s x15x3 @ 8

          DB Hammer Curls:
          45s x15x3 @ 8

          Lateral Raises:
          Red band x16x3 @ 8

          LISS Cardio:
          25 mins stationary recumbent bike @ 5-6
          Last edited by Nate B; 01-18-2021, 03:34 PM.

          Comment


          • Wednesday, 1/13:

            BW: 221.8

            5-3-0 LBBS:
            255x8 @ 6
            265x8 @ 7
            275x8x2 @ 8, 8

            Comically light load considering how hard these felt. I wanted to die by about rep 5 every set.

            Feet Up CGBP:
            185x8 @ 6
            200x8 @ 7
            210x8x2 @ 8, 8

            Push Ups:
            45# x 28, 26, 24, 21

            4 AMRAP sets w/ +45 lbs (RPE 9 cap).

            Comment



            • Thursday, 1/14:

              BW: 221.8

              Snatch Grip RDL:
              295x8 @ 5
              315x8 @ 7
              325x8x2 @ 7.5, 8

              DB Bench:
              85s x10 @ 6
              90s x10 @ 7
              95s x10x2 @ 8, 8

              Chin Ups:
              BW x12, 11, 10, 10, 9

              5 AMRAP sets with bodyweight (RPE 9 cap).

              Comment


              • Saturday, 1/16:

                BW: 220.8

                DB LTE:
                35s x15x3 @ 8

                BB Curls:
                95x10x3 @ 8-9

                Lateral Raises:
                red band x16x3 @ 8

                Ab Rollouts, kneeling:
                AMRAP in 6 mins

                LISS Cardio:
                25 mins stationary recumbent bike @ 6

                Comment


                • Sunday, 1/17:

                  BW: 220.2

                  HBBS w/ belt:
                  305x6 @ 6
                  315x6 @ 7
                  325x6 @ 8
                  295x6x2 @ 5-6

                  TnG Bench:
                  245x5 @ 6
                  255x5 @ 7
                  265x5 @ 8
                  240x6x3 @ 5-6

                  DB Rows (Myo Reps):
                  110x14 @ 8
                  110x5, 5, 5, 4
                  110x13 @ 8
                  110x5, 5, 4

                  Another "just punching the clock" kind of session. I've appreciated the break, but I'm looking forward to doing the comp movements again next week.
                  Last edited by Nate B; 01-18-2021, 03:52 PM.

                  Comment


                  • Monday, 1/18:

                    BW: 219.6

                    Conventional DL w/ belt:
                    385x6 @ 6
                    395x6 @ 6.5
                    415x6 @ 8
                    375x6x2

                    Finished out my little 6 week block training conventional with a nice little 5 lbs jump. Ended up putting 10 lbs on my [email protected] since week 1. Hopefully I'll see some carryover to sumo after I reacclimate myself with the movement pattern.

                    Kneeling OHP:
                    125x5 @ 6
                    135x5 @ 6.5
                    145x5 @ 7.5
                    135x5x2 @ 6.5, 6.5

                    145 was speedy. Probably had 150 for an RPE 8, but just called it there.

                    DB Bulgarian Split Squat:
                    80x12x4 @ 8

                    Comment


                    • Tuesday, 1/19:

                      BW: 219.2

                      DB LTE:
                      40s x12x3 @ 8-9

                      DB Hammer Curls:
                      40s x18x3 @ 8

                      Lateral Raises:
                      Red band x16x3 @ 8-9

                      LISS Cardio:
                      30 mins stationary recumbent bike @ 5-6

                      Comment


                      • Wednesday, 1/20:

                        BW: 220.2

                        5-3-0 LBBS:
                        255x8 @ 6
                        265x8 @ 7
                        275x8x2 @ 8, 8

                        Can't believe I programmed these for myself lol. Just wanted a light low bar variation to pivot into 2x/week low bar squats starting next week, so I'm done with them now.

                        Feet Up CGBP:
                        190x8 @ 6
                        200x8 @ 7.5
                        205x8x2 @ 8, 8

                        Push Ups:
                        45# x 30, 28, 27, 25

                        4 AMRAP sets w/ +45 lbs (RPE 9 cap). These felt a lot easier this week for whatever reason.

                        Comment


                        • Thursday, 1/21:

                          BW: 220.6

                          Snatch Grip RDL:
                          295x8 @ 5
                          315x8 @ 7
                          325x8x2 @ 7.5, 8

                          DB Bench:
                          85s x10 @ 6
                          90s x10 @ 7
                          95s x10x2 @ 8, 8

                          Chin Ups:
                          BW x13, 12, 11, 10, 9

                          5 AMRAP sets with bodyweight (RPE 9 cap).

                          Comment


                          • Saturday, 1/23:

                            BW: 220.8

                            OH Tri Extensions:
                            orange band x15x3 @ 8

                            BB Curls:
                            95x10x3 @ 8-9

                            Lateral Raises:
                            red band x16x3 @ 8

                            Ab Rollouts, kneeling:
                            AMRAP in 6 mins

                            LISS Cardio:
                            30 mins stationary recumbent bike @ 5-6

                            Comment


                            • Sunday, 1/24:

                              BW: 219.8

                              Comp Squat:
                              355x5 @ 7
                              365x5 @ 8
                              375x5 @ 9

                              First comp squat session in about a month and a half. Technique was a little sloppy, but these moved faster than they felt. Strength was about where I expected it to be, so can't complain. The numbers should go up quickly once I reacclimate myself to the movement and the feeling of heavy loads on my back again.

                              Comp Bench:
                              255x4 @ 7
                              265x4 @ 8.5
                              270x4 @ 9

                              No complaints. Pausing reps after a few weeks of TnG was a bit of an adjustment.

                              Lever/Landmine Rows:
                              +150x10 @ 8.5
                              +150x6x2

                              I have a landmine post (the kind you put in the holes of a couple stacked plates) coming in the mail because the end of the bar that I wedged in the corner didn't want to stay in place with 150 lbs on the other end. Since I'm going to be doing hip belt squats with a lever/landmine loading style during this block as well, I figure it'll be a good addition to the shed gym. Just grabbed the bar for these, which went okay, but I might invest in a V-handle, too.
                              Last edited by Nate B; 01-25-2021, 03:57 PM.

                              Comment



                              • Tuesday, 1/26:

                                BW: 217.8

                                Comp DL:
                                405x8 @ 7
                                420x8 @ 8
                                435x8 @ 9

                                Trying out higher rep work for deadlifts based on results from some past training data. Cardio and lightheadedness (from having to lower the weights slowly to protect the floor) definitely played a significant role in my RPE ratings here.

                                310 Tempo Bench:
                                215x4 @ 7
                                225x4 @ 7.5
                                235x4 @ 8.5

                                Undershot a bit.

                                Lever/Landmine Belt Squat:
                                +190x10 @ 8.5
                                +190x6x2

                                The landmine post I bought worked well. Might need to get some separate blocks to stand on instead of squares of plywood (I have some cinderblocks that might work). Having to start a set by muscling the weight off the floor in a deep squat, and basically falling to my knees to end a set, isn't ideal, so maybe a taller block that I can kick in/out of the way to set the plates on, too.

                                Comment

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