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  • Saturday, 3/27:

    Did some cardio, abs, arms, and shoulder accessory work that I'm too lazy to actually log.

    Sunday, 3/28:

    BW: 210.2

    Comp Squat:
    395x3 @ 8
    365x4x2 @ 6.5, 7
    340x5x3 @ 6-ish

    Clipped one of the J-hooks pretty bad on the top triple walkout and it kinda threw me off. I think 395 would've moved more like an RPE 7.5 if I had a better setup based on how well the first set of 365x4 moved after it.

    Comp Bench:
    280x3 @ 8
    260x4x2 @ 6.5, 7
    235x5x4 @ 5-6

    Had to ask a random at the gym for a handoff for the top triple and it was a very jerky one. Still executed a pretty good set after readjusting my shoulders/scaps.

    Pendlay Rows:
    205x8 @ 6
    215x8 @ 7
    225x8 @ 8
    215x8 @ 7
    Last edited by Nate B; 03-29-2021, 04:29 PM.

    Comment


    • Monday, 3/29:

      BW: 210.4 (BW has been kinda stagnating recently. Can't say I've been the best about adhering to my deficit).

      Comp DL:
      495x3 @ 8
      415x7x2 @ 6.5, 7
      385x8x2 @ 5-6 ish

      Kinda rushed 495x3 and my positioning didn't feel great. Looked a lot smoother on video than it felt. Stuck with @ 8 rating based on the speed, but felt more like @ 8.5. Reminded myself of some cues and cleaned up the positioning on the backoffs.

      CGBP:
      255x3 @ 7.5
      240x3x4 @ 6-7

      Smooth.

      3-0-0 Platz Squat:
      225x8 @ 5
      245x8 @ 7
      255x8 @ 8.5
      245x8 @ 7.5

      Little too ambitious.

      Pullups:
      AMRAP x 8 mins
      Last edited by Nate B; 03-30-2021, 03:29 PM.

      Comment


      • Wednesday, 3/31:

        BW: 210.2

        HBBS:
        295x6 @ 6
        305x6 @ 7
        315x6 @ 8
        295x6x2 @ 6.5, 7

        Bar path was kinda sloppy off and on throughout these. Squats have just been feeling blah recently. Haven't really been able to make much progress on either comp squats or variations. Hopefully something clicks soon.

        TnG Bench:
        245x5 @ 6
        255x5 @ 7
        265x5 @ 8
        250x5x2 @ 6.5, 7

        Larsen CGBP:
        185x10 @ 7.5
        195x10 @ 9
        185x10x2 @ 8, 8.5

        Comment


        • Thursday, 4/1:

          BW: 210.2

          Conventional DL:
          365x6 @ 5.5
          385x6 @ 6.5
          405x6 @ 8
          385x6x2 @ 6.5, 7

          Spoto:
          235x5 @ 6
          245x5 @ 7
          255x5 @ 8
          240x5x2 @ 6.5, 7

          RDL:
          315x10 @ 7.5
          325x10 @ 9
          315x10x2 @ 8, 8.5

          DB Hammer Curls:
          40s x15x4 @ 8-9

          Single-Arm Cable Triceps Pushdowns:
          50x12x4 @ 8-9

          Cable Lateral Raises:
          20x12x4 @ 8-9

          Comment


          • Monday, 4/5:

            Had a mild-moderate case of food poisoning late Saturday night that lasted through most of Sunday, so I had to wait until Monday to start my training week. Thankfully, I'm on a planned low stress week!

            BW: forgot

            Comp Squat:
            405x1 @ 6.5
            345x6 @ 6.5

            Programmed a top single @ 7 but intentionally undershot a bit. Still felt heavier/slower than it actually moved.

            Comp Bench:
            290x1 @ 7.5
            245x6 @ 7

            Misgrooved the single a bit off the chest. Once I got the bar back on the right path it flew up, but still rated it @ 7.5.

            TnG Bench:
            215x10x2 @ 7.5, 7.5

            I'm going to try out the Hammer Strength chest press machine here to get some additional low fatigue, high volume pressing in during this block. I trained at home, though, so I just did some light TnG bench.

            Comment


            • Tuesday, 4/6:

              BW: 209

              Comp DL:
              505x1 @ 7
              430x6 @ 6.5

              These went okay. Feeling a little beat up - been experiencing some discomfort for the past 5 days or so in my right glute that has gradually moved toward my sacrum - so I knew that my [email protected] was probably going to be a little off e1RM wise from where I've been at in recent weeks. Hopefully the deload helps get rid of whatever's going on. I'm also taking a little step back from conventional DL work in the upcoming block, which I think may help as well. Training conventional seems to have been quite beneficial for my comp sumo, but I know from past experience that my body can disagree with it. Just have to pick my spots in future developmental blocks - definitely a balance worth striking.

              3ct Pause Bench:
              275x1 @ 7
              235x6 @ 7.5

              Kinda forgot how fatiguing long pause rep work is - the backdown set shouldn't have felt that hard.

              3-0-0 Squat Press Machine:
              +500x10x2 @ 7.5, 8

              My gym just recently got a Cybex plate loaded squat press machine and I'm in love. The platform hinges/pivots, unlike a traditional leg press with a fixed angle sled, so you can get a little more ankle dorsiflexion and really hit the quads with your feet low on the platform. The movement feels way more comfortable/natural.

              Low Row Machine:
              +180x15x4 @ 8-9

              DB Hammer Curls:
              40s x16x4

              Cable V-bar Triceps Pushdowns:
              130x18x4

              DB Lateral Raises:
              25s x12x4
              Last edited by Nate B; 04-13-2021, 03:26 PM.

              Comment


              • Thursday, 4/8:

                BW: 208.4

                I seem to have gotten over that little weight loss plateau and my bodyweight has started to trend down again. Right glute/sacrum area pain is still hanging around. The pain/discomfort is only a 1 or 2 out of 10 and doesn't increase during training, but still keeping an eye on it. Reining in my sumo and conventional specific volume this block since I've been pushing it a bit recently. Hopefully that little bit of a break is just what I need.

                SSB:
                280x5 @ 6
                290x5 @ 7
                300x5 @ 8

                Been a while since I took on the SSB and it kicked my ass. Did not expect these to be like -20% from my comp squat lol. Hopefully these improve over the course of the block.

                Comp Bench:
                255x4 @ 7
                265x4 @ 8
                275x4 @ 9

                Swapped my longstanding TnG bench on day 3 for a second comp bench session. 275 was a comfortable RPE 9, but not quite an 8.5. Want to give myself room to build momentum knowing I'll likely be somewhat fatigued for these by this point in a non low stress week.

                Incline CGBP:
                165x8 @ 6
                175x8 @ 7

                Unilateral Leg Extensions:
                +100x12x3 @ 8-9

                Added some additional leg hypertrophy. I figured some single leg isolation work won't affect my recovery too much, but I'm planning on hitting slightly less volume on comp and secondary squat and deadlift during this block anyway. Overall volume of squat+accessories and deadlift+accessories will still be up from last block, but that volume increase will be primarily from the accessory work.
                Last edited by Nate B; 04-09-2021, 03:59 PM.

                Comment


                • Friday, 4/9:

                  BW: 208.4

                  1.5" Deficit Sumo DL:
                  385x5 @ 5.5
                  405x5 @ 6.5
                  415x5 @ 8

                  Pin Bench (at chest):
                  245x4 @ 7
                  255x4 @ 8
                  265x4 @ 9

                  Set the pins up so the bar was just barely grazing my chest at the bottom of the rep. Basically like a deadstop bench. Harder than I anticipated. The hope is these reinforce good bar path out of the bottom, as well as pressing power.

                  SGRDL:
                  305x8 @ 6
                  315x8 @ 7

                  Lying Hamstrings Curl Machine:
                  "9" x12x3 @ 8-ish

                  These weren't free plate loaded, so idk if the "9" plate on the machine meant 90 lbs or what but that's what I did them on.
                  Last edited by Nate B; 04-16-2021, 02:09 PM.

                  Comment


                  • Saturday, 4/10:

                    BW: forgot

                    LISS Cardio:
                    25 mins stationary recumbent bike

                    Ab Wheel Rollouts:
                    AMRAP in 10 mins

                    Pullups:
                    AMRAP in 8 mins

                    Comment


                    • Sunday, 4/11:

                      BW: 209.2

                      Comp Squat:
                      395x1 @ 6.5
                      375x4 @ 8.5
                      315x6x3

                      Garbage session. 395 was close enough to @ 7 and I was frustrated so I just didn't feel like going up after it. I was especially disappointed because I actually felt pretty good heading into this session. However, my warmups felt heavy pretty much right away and I just never felt comfortable with the movement. I kinda thought I had turned a corner after last week but I guess I still need to figure it out.

                      Comp Bench:
                      290x1 @ 7
                      275x3x2 @ 7, 7.5
                      235x4x4

                      At least these went pretty well.

                      Hammer Strength Wide Grip Chest Press:
                      +230x12 @ 8
                      +230x5, 4, 4, 3

                      Nice chest pump from these. Machines are kinda rad for supplemental/accessory work.

                      Cable Biceps Curls:
                      +100x12x4 @ 8-9

                      DB Lateral Raises:
                      25s x12x4 @ 8-9
                      Last edited by Nate B; 04-12-2021, 03:17 PM.

                      Comment


                      • Monday, 4/12:

                        BW: 209.2

                        Comp DL:
                        505x1 @ 7
                        475x4 @ 8
                        405x6x3 @ ow my glute

                        Rushed my setup a little for the 505 single and set the bar too low in my hands. The single felt pretty good like an RPE 7, but moved really slow because I was struggling to hold onto the bar with my literal fingertips. Grip was much better for 475x4 and it moved like an RPE 8, which confirmed that the slow single was just due to the sloppy grip and not a strength issue.

                        The glute pain that had somewhat resolved over the course of the low stress week gradually returned during this session. Hurt bad enough leading into the third backoff set of 6 that I considered just skipping it. Walked around with a limp for the rest of the session. I hate self diagnosing stuff, but the pain is deep in my glute and right on where my piriformis muscle is located and was radiating a bit, so I think I irritated it somehow. I think I'm going to dial back my deadlift training a bit and let it heal up. Sucks when I've been building some good momentum in the past few weeks, but this is the right move in the long run.

                        3ct Pause Bench:
                        275x1 @ 7
                        225x5x3 @ 6-ish

                        Arching and using leg drive was a little uncomfortable because of my glute, but these still moved pretty well.

                        3-0-0 Squat Press Machine:
                        +450x15 @ 9
                        +450x5, 4, 4, 3

                        Absurd quad pump.

                        Low Row Machine:
                        +180x15x4 @ 8-9

                        Cable V-bar Triceps Pushdowns:
                        140x15x4 @ 8-9
                        Last edited by Nate B; 04-14-2021, 08:30 PM.

                        Comment


                        • Wednesday, 4/14:

                          BW: 209

                          SSB Squat:
                          280x5 @ 6
                          290x5 @ 6.5
                          300x5 @ 7.5
                          290x5x2 @ 7, 7

                          Already an improvement over last week's performance with the half RPE undershoot. Kept the down sets on the high side of the -3 to 8% range. Squats don't seem to aggravate my glute, which I'm thankful for.

                          Comp Bench:
                          275x4 @ 9.5
                          225x6x4 @ 5.5-6.5

                          Bench just wasn't feeling strong today. I've also been noticing lately that I'm starting to lift my butt off the bench, especially on the last couple reps of heavy rep work. Need to quit that before it becomes a bad habit. Might try widening my stance a bit and see if that helps me leg drive down and forward, not just down.

                          Incline CGBP:
                          175x8 @ 8, 8
                          165x8 @ 7.5

                          Hit RPE 8 early so I hit my RPE 7 set after. I think I was just fatigued from the 30 reps of bench before.

                          Unilateral Leg Extensions:
                          +100x14x3 @ 8-9

                          Pullups:
                          4 AMRAP sets (RPE 9 cap): 14, 12, 11, 10
                          Last edited by Nate B; 04-15-2021, 07:52 PM.

                          Comment


                          • Friday, 4/15:

                            BW: 207.8

                            Sumo DL:
                            315x10x2 @ tolerable load

                            Ditching the deficits while I let myself heal up. Plan is to just do beltless sumo deads in my comp dead and secondary/assistance dead slots. Goal for today was to just work up to a couple sets of 10 at a load that didn't cause any pain symptoms to flare up and not really push it beyond that - mission accomplished. At worst I felt a very dull ache in my glute as I was getting out of my sumo stance to a standing position, but it was very mild. All in all, it was an encouraging session. I'll incorporate an RPE target for my sets next week or the week after that (probably [email protected]).

                            Pin Bench (at chest):
                            265x4 @ 9
                            225x6x4 @ 6-7

                            Top set of 4 was a borderline RPE 8.5. Tried out the wider foot placement and was able to keep my butt down a lot better. Cool.

                            Lying Hamstrings Curl Machine:
                            "9" x13x3 @ 8-ish

                            Passing on the SGRDLs for a week or two while I find my "entry point" and let whatever's aggravated in my glute calm down a bit. Just did these between pin bench sets and called it a day.
                            Last edited by Nate B; 04-16-2021, 02:12 PM.

                            Comment


                            • Saturday, 4/17:

                              BW: 208.2

                              Ab Wheel Rollouts:
                              AMRAP in 10 mins

                              LISS Cardio:
                              Running x ~30 mins @ 5-6

                              It was a perfect day outside so I decided to join my wife on her run after we walked the dogs. First run I've gone on since last summer or something like that. She only just started up again in the past month or so, which means we were only going at about a 9-9.5 min mile pace and I was able to ease into it and avoid getting any terrible DOMS the next day - just some mild soreness in my calves.

                              Sunday, 4/18:

                              BW: 208

                              Comp Squat:
                              405x1 @ 7
                              385x4 @ 8.5
                              320x6x3 @ 5-6

                              Better than last week. I did these in my shed, and I seem to squat a little better here than in the gym. Idk if it's my <1 year old OPB and (mostly) matching plates or just that I'm in a more comfortable mental space - maybe a little of both. 405 moved really smoothly and I initially thought it might be an RPE 6.5, so I attempted 385 for the set of 4 and ended up slightly overshooting. No big deal. These didn't irritate my glute pain at all. Big confidence building session.

                              Comp Bench:
                              290x1 @ 7
                              275x3x2 @ 7.5, 7
                              230x4x4

                              Single moved well. Second triple @ 84% moved better than the first lol. Took about a 30 minute break between the top single and the first triple because reasons, so I think I just got a little cold and lost focus.

                              Hammer Strength Wide Grip Chest Press:
                              +230x15 @ 9
                              +230x5, 4, 4, 3, 3

                              Stopped by the gym on my way to run an errand to finish these and the arm/shoulder work up. Think the extra rest I got driving there allowed me to push for a few more reps than last week.

                              Cable EZ Biceps Curls:
                              +100x15x3, 13x1 @ 8-9

                              Cable EZ Triceps Pushdowns:
                              +130x15x4 @ 8-9

                              DB Lateral Raises:
                              25s x12x4 @ 8-9

                              Comment


                              • Monday, 4/19:

                                BW: 206.4

                                Top row of abs is starting to consistently show up in decent lighting without having to really flex or pull on my skin, and I have a nice 4 pack with gym bathroom down lighting. Still have some stubborn fat around my navel that I'm not sure my genetics will allow me to get rid of unless I get down below 200 (maybe around 190), which I have no interest in doing. However, my caloric deficit has started to feel pretty routine and I'm not miserably hungry or anything. Plus, with no meet on the horizon and my strength holding steady, I'm somewhat tempted to get down to 200 just to see how I look. I don't want to weigh any less than that, though, so we'll see if I actually follow through or just call it quits around 205 or so.

                                Sumo DL, beltless:
                                365x8x2 @ tolerable load

                                Glute felt good for these - no real pain to speak of. Did experience a mild pinching sensation, almost like a minor cramp, in the mid glute for a few minutes when these were done, but it faded pretty quickly. Think I'm moving in the right direction. Think I'll try to work up to [email protected] next week if my second session this week goes well.

                                3ct Pause Bench:
                                275x1 @ 6.5
                                230x5x3 @ 6-ish

                                Single moved super fast.

                                3-0-0 Squat Press Machine:
                                +500x12 @ 9
                                +500x4, 4, 3, 3

                                Gave 5.5 pps a try since I wasn't fatigued from deads and managed 12 reps.

                                Low Row Machine:
                                +180x15x4 @ 8-9
                                Last edited by Nate B; 04-20-2021, 04:25 PM.

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