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  • Thursday, 1/28:

    BW: Forgot to weigh myself

    3-0-3 HBBS:
    255x7 @ 7
    265x7 @ 8
    275x7 @ 9

    TnG Bench:
    245x6 @ 7
    255x6 @ 8.5
    260x6 @ 9

    Incline DB Bench:
    90s x10 @ 9
    90s x6x2

    Curls, 3ct eccentric:
    orange band x18x3

    Comment


    • Friday, 1/29:

      BW: 220

      SLDL:
      335x7 @ 7
      345x7 @ 8
      355x7 @ 8.5

      Block Bench:
      255x6 @ 7
      265x6 @ 8.5
      270x6 @ 9

      Good Mornings:
      175x10 @ 9
      175x6x2

      Comment


      • Saturday, 1/30:

        BW: 218.4

        Chins:
        AMRAP in 7 mins

        Pendlay Rows:
        185x15x3 @ 7-8

        DB LTE:
        40s x12x3 @ 8-9

        DB Hammer Curls:
        45s x16x3 @ 8-9

        Lateral Raises:
        red band x16x3 @ 8-9

        Ab Rollouts, kneeling:
        AMRAP in 7 mins

        LISS Cardio:
        25 mins stationary recumbent bike @ 5-6
        Last edited by Nate B; 02-02-2021, 01:04 PM.

        Comment


        • Sunday, 1/31:

          BW: 218.4

          Comp Squat:
          380x3 @ 7
          340x5x4 @ 5-6

          Felt and moved a lot better than last week with a bit higher e1RM. Feeling back in the groove after 6 weeks of high bar.

          Comp Bench:
          265x3 @ 7
          235x4x5 @ 5-ish

          Going to put the high volume, fairly low intensity loading to the test this development block. I was at about RPE 5 by the last couple backoff sets. Will add a sixth set at same intensity a couple weeks down the road.

          Lever/Landmine Rows:
          +160x10 @ 9
          +160x6x3

          DB LTE:
          40s x12x3 @ 8-9

          Comment


          • Monday, 2/1:

            BW: 218.4

            Comp DL:
            475x3 @ 7
            380x8x3 @ 5-ish

            All moved well. Trying a little lower intensity, higher rep scheme for a bit for my backoff work. Shooting for average intensity in the low to mid 70s as this block progresses.

            3-1-0 Tempo Bench:
            215x4 @ 6
            225x4 @ 7
            235x4 @ 8
            215x4x2 @ 6

            Lever/Landmine Belt Squat:
            +200x10 @ 9
            +200x6x2

            These are a pain in the ass to set up, but other than that I've been enjoying them.

            Comment


            • Tuesday, 2/2:

              BW: 217.8

              DB Hammer Curls:
              45s x15x3 @ 8

              Lateral Raises:
              Red band x16x3 @ 8-9

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

              Comment


              • Wednesday, 2/3:

                BW: 218.2

                3-0-3 HBBS:
                255x7 @ 7
                265x7 @ 8
                275x7 @ 9
                265x7 @ 8

                TnG Bench:
                245x6 @ 7
                255x6 @ 8
                265x6 @ 9
                250x6 @ 7.5

                Incline DB Bench:
                90s x10 @ 9
                90s x6x3

                Comment


                • Thursday, 2/4:

                  BW: 217.2

                  SLDL:
                  335x7 @ 7
                  345x7 @ 7.5
                  360x7 @ 9
                  340x7 @ 7

                  Block Bench:
                  255x6 @ 7
                  265x6 @ 8.5
                  270x6 @ 9.5
                  250x6 @ 7

                  Bit of an overshoot.

                  Good Mornings:
                  175x10 @ 8.5
                  175x6x3
                  Last edited by Nate B; 02-08-2021, 03:07 PM.

                  Comment


                  • Saturday, 2/6:

                    BW: Forgot

                    Chins:
                    AMRAP in 7 mins

                    Pendlay Rows:
                    185x15x3 @ 8

                    DB LTE:
                    40s x12x3 @ 8-9

                    DB Hammer Curls:
                    45s x15x3 @ 8-9

                    Lateral Raises:
                    red band x16x3 @ 8-9

                    Ab Rollouts, kneeling:
                    AMRAP in 7 mins

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

                    Comment


                    • Sunday, 2/7:

                      BW: 217.8

                      Single digit temps in Ohio today. Stupid cold in the shed gym, but the space heater and hand warmers in my shoes made it bearable.

                      Comp Squat:
                      385x3 @ 7.5
                      340x5x4 @ 5-6.5

                      Little overconfident = little overshoot.

                      Comp Bench:
                      265x3 @ 6.5
                      240x4x5 @ 5-ish

                      Bench felt really dialed in today. Hopefully I can build some momentum despite being in a deficit.

                      Lever/Landmine Rows:
                      +160x10 @ 9
                      +160x6x3

                      Comment


                      • Monday, 2/8:

                        BW: 218

                        Comp DL:
                        465x3 @ 7
                        375x8x3 @ 5-ish

                        Wasn't feeling my strongest today.

                        3-1-0 Tempo Bench:
                        215x4 @ 6
                        225x4 @ 7
                        235x4 @ 8
                        215x4x2 @ 6

                        Lever/Landmine Belt Squat:
                        +200x10 @ 9
                        +200x6x2

                        Comment


                        • Tuesday, 2/9:

                          BW: Forgot

                          DB Hammer Curls:
                          45s x15x3 @ 8

                          DB LTE:
                          40s x12x3 @ 8

                          Lateral Raises:
                          Red band x16x3 @ 8-9

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

                          Comment


                          • Wednesday, 2/10:

                            BW: 214.6

                            3-0-3 HBBS:
                            255x7 @ 65
                            265x7 @ 7.5
                            280x7 @ 9
                            265x7 @ 7.5

                            TnG Bench:
                            245x6 @ 7
                            255x6 @ 8
                            265x6 @ 9
                            250x6 @ 7.5

                            Incline DB Bench:
                            90s x10 @ 9
                            90s x6x3

                            Comment


                            • Thursday, 2/11:

                              BW: 214.2

                              SLDL:
                              335x7 @ 6.5
                              345x7 @ 7.5
                              360x7 @ 9
                              340x7 @ 7

                              Could've rated 360 @ 8.5. I'll probably be comfortable with 365 next week depending on how I feel.

                              Block Bench:
                              255x6 @ 7.5
                              260x6 @ 7.5
                              265x6 @ 8.5
                              250x6 @ 7

                              255 didn't move great so I only jumped 5 lbs to 260, which honestly ended up moving a little better than 255 did. Lot of indecision for the top set but I went the safe route and undershot a little.

                              Good Mornings:
                              175x10 @ 8
                              175x6x3

                              Probably can jump to 185 next week.

                              Pendlay Rows:
                              185x15x3 @ 8-9

                              Comment


                              • Sunday, 2/14:

                                BW: 219

                                Bodyweight way up from Thursday. Probably just bloat, sodium intake was a little high over the weekend.

                                Comp Squat:
                                390x3 @ 8.5
                                335x5x5 @ 5-7

                                Squats were trash today.

                                Comp Bench:
                                275x3 @ 8
                                240x4x6 @ 5-ish

                                Lever/Landmine Rows:
                                +160x10 @ 9
                                +160x6x4
                                Last edited by Nate B; 02-15-2021, 03:33 PM.

                                Comment

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