Nate's Log

[Nate B]

Wednesday, 4/21:

BW: 207.8

SSB Squat:
240x10x3 @ 6-7

Squatting wasn't affecting my glute pain...until today. Felt a pinch of pain on my first rep of what was supposed to be 280x5 @ 6 and just racked it. Dropped back down to 240 and that load still wasn't really causing pain, so I just did that for three sets of 10. Experienced 4/10 pain and cramping localized at the glute and hip area afterward and for the rest of the evening, though. Walking was affected a little awkward because it hurt to use that glute. No radiating pain down my leg, though, so not too bad. Kinda frustrating, but this was a reminder that the recovery process isn't always linear. Looks like I might have to pull back on squats now, too, in addition to deadlifts.

Comp Bench:
275x4 @ 9
230x6x4 @ 5.5-6.5

Butt came off the bench on my last rep of 275x4. Otherwise, these moved well.

Incline CGBP:
165x8 @ 7
175x8x2 @ 8, 8.5

Unilateral Leg Extensions:
+100x15x3 @ 8-9

[Nate B]

Thursday, 4/22:

BW: 207.6

Sumo DL, beltless:
365x8x2 @ tolerable load

No pain or tightness whatsoever, but I capped the load here just to play it safe after yesterday. These were probably RPE 4-5 if I had to rate them.

Pin Bench (at chest):
265x4 @ 8.5
230x6x4 @ 5-6.5

Top set moved well, but my butt came off the bench on the first two reps. Felt it and corrected for the last two. Tried narrowing my foot width and forcing them as far under the bench as I could without my heels coming up and it helped my butt stay down better than the wider stance. Guess I'll try that for a while now.

Lying Hamstrings Curl Machine:
"9" x15x3 @ 8-9

[Nate B]

Saturday, 4/24:

BW: forgot

Ab Wheel Rollouts:
AMRAP in 10 mins

LISS Cardio:
Stationary Recumbent Bike x ~25 mins @ 5-6

Rained off and on all day so I did cardio inside.

Sunday, 4/25:

BW: 206.8

Comp Squat:
405x1 @ 7.5
380x4 @ 9
320x6x3 @ 5.5-6.5

My glute pain/discomfort has been non-existent since Friday so I decided to just do my scheduled workout and adjust if needed. No pain during or after, so I'm very encouraged. Not very encouraged by my performance, though. [email protected] 7.5 was actually my second attempt at 405 - horribly misgrooved the first attempt out of the hole and almost lost my balance forward. Planned to up the 4 to RPE 9 and just managed 380. Squats have been really hot and cold and I feel like it's a technique thing. I'm going to increase the specificity of my secondary squat variation in my next block to address my positioning out of the hole with either comp stance pause or pin squats and see if that helps. Could very well be a leverages thing too with the decreased body weight.

Comp Bench:
290x1 @ 7.5
270x3x2 @ 7, 7.5
235x4x4

Minor overshoot on the top single. I don't think the new foot placement really works - can't really generate as much leg drive as I want. Went back to my old placement and just turned my toes out a bit more and focused on driving back on the bench vs. down. My butt stayed down for all these reps, so hopefully a step in the right direction.

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

Cable Biceps Curls:
+100x13x4 @ 8-9

Cable V-bar Triceps Pushdowns:
+140x15x4 @ 8-9

Machine Lateral Raises:
90x12x4 @ 8-9

[Nate B]

Monday, 4/26:

BW: 206.4

Comp DL:
405x6x3 @ 6-ish

Felt great during warmups, so I said fuck it and slapped on a belt. Plan was to work up to 3 sets of 6 reps @ "tolerable load," but since I was moving pain free I settled on RPE 6 as my "tolerable" for the day. Felt weak but moved well enough. Glute's a little achy the morning after, but manageable and not radiating.

3ct Pause Bench:
280x1 @ 7.5
230x5x3 @ 6-ish

Warmups felt about the same as last week, so I decided to see if I had [email protected] Overshot, but just by a little bit.

3-0-0 Squat Press Machine:
+500x14 @ 9
+500x5, 4, 4, 3, 3

Low Row Machine:
+180x16x3, 14x1 @ 8-9

[Nate B]

Wednesday, 4/28:

BW: 207.8

SSB Squat:
280x5 @ 6
290x5 @ 6.5
305x5 @ 8
290x5x2 @ 7, 7

Glute felt great during and after these. Progress.

Comp Bench:
275x4 @ 9.5
230x6x4 @ 5.5-7

Not happy with the execution on the top set. My left pec was kinda cramping during the backoffs, I think due to the weather (stupid high humidity).

Incline CGBP:
155x8 @ 6
165x8x2 @ 7.5, 8

Took it easy on these due to the pec cramping.

Unilateral Leg Extensions:
+100x16x2, 15x1 @ 8-9

[Nate B]

Thursday, 4/29:

BW: 207.4

1.5" Deficit Sumo DL:
375x6x3 @ 6-ish

Went back to deficits with my glute feeling pretty good again. Kept the RPE around 6. Think I'll be ready to resume normal loading next block.

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

SGRDL:
275x10x2 @ 6-ish

Reincorporated these as well with more conservative loading.

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

Getting stronger at these the more I do them. Novel concept, I know.

[Nate B]

Saturday, 5/1:

BW: 206.4

Ab Wheel Rollouts:
AMRAP in 10 mins

Pullups:
AMRAP (RPE 9 cap) x 4 sets

Sunday, 5/2:

BW: 205.8

Comp Squat:
405x1 @ 7.5
380x4 @ 9
320x6x3 @ 5.5-6.5

Single moved better than last week, but still overshot it a bit. Happier with the 380x4 set. Tried setting my knees a little earlier and hinging my hips back more and it helped with both depth (actually sank my top single a little too deep, which may have played a role in the .5 overshoot) and bar path, so I think I'm on the right track. Just think the decreased body weight has messed with my leverages a little bit.

Comp Bench:
285x1 @ 7
270x3x2 @ 7, 7.5
235x4x4

Thought 290 might be dicey for an RPE 7, so played it safe with a smooth 285. Butt stayed down for all these.

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

Cable Biceps Curls:
+100x13x4 @ 8-9

Cable Triceps Pushdowns:
+130x15x4 @ 8-9

DB Lateral Raises:
25s x13x4 @ 8-9

[Nate B]

Monday, 5/3:

BW: 205.4

Feel like I've about had it with this cut. I'm going to the lake with some vaccinated friends over MDW, so I'm planning on staying in a slight deficit until then for the purpose of summer shredz, then switch to maintenance calories for a while.

Comp DL:
495x1 @ 6-ish
395x6x3 @ 5-6

Easy single followed by some low RPE sets of 6. After how well the sets of [email protected] went last week and the comp squats this week, I felt comfortable trying out some more weight on the bar. Target for the single was RPE 6, but I mostly just wanted to see how 5 plates felt as a sort of test of where my top end strength is after 3-4 weeks of taking it easy on deads. Rated the single @ 6, maybe 6.5, so I'm very close to where I was when I started rehabbing. My glute also felt fine during and after these. Big win today!

3ct Pause Bench:
275x1 @ 7
230x5x3 @ 6-ish

3-0-0 Squat Press Machine:
+500x14 @ 9
+500x5, 4, 4, 3, 3

Low Row Machine:
+190x15x2, 14x2 @ 8-9

[Nate B]

Wednesday, 5/5:

BW: 204.8

SSB Squat:
280x5 @ 6
290x5 @ 7
300x5 @ 8
285x5x2 @ 7, 7

Didn't feel quite as strong as last week.

Comp Bench:
275x4 @ 9
235x6x4 @ 6-7

Was hoping for 280x4 @ 9 by the end of this block, but just wasn't in the cards. Still a solid top set. Been doing a better job of keeping my butt down recently.

Incline CGBP:
165x8 @ 7
175x8x2 @ 8, 8.5

Unilateral Leg Extensions:
+115x13x3 @ 8-9

[Nate B]

Thursday, 5/6:

BW: 204.4

1.5" Deficit Sumo DL:
385x5 @ 5
405x5 @ 7
415x5 @ 8
395x5 @ 6.5

Felt comfortable working up to RPE 8. Kept the volume in check with just one backoff.

Pin Bench (at chest):
265x4 @ 9
230x6x4 @ 6-7

SGRDL:
315x8x3 @ 7-8

Lying Hamstrings Curl Machine:
"10" x13x2 @ 8

Single Arm Seated Cable Row:
130x15x4 @ 8-9

[Nate B]

Saturday, 5/8:

BW: 204.2

LISS Cardio:
Running x 25 mins @ 6

Ab Wheel Rollouts:
AMRAP in 10 mins

Sunday, 5/9:

BW: forgot

Comp Squat, beltless:
385x1 @ 7
335x4x2 @ 5.5-6

Cold and rainy today, so I went to the gym for this session (usually just do it in the shed). Forgot to bring my belt with me, though, so I had to do these beltless. Considered going for RPE 8 for the top single due to the forced reduction in loading, but decided to just stick with the [email protected] prescription since it's just a low stress day anyway. Pretty happy with this for a beltless single, tbh.

Comp Bench:
290x1 @ 7
260x3x2 @ 5.5-6

DB Bench:
90s x10 @ 7
95s x10 @ 8

Cable Biceps Curls:
+100x13x4 @ 8-9

Cable Triceps Pushdowns:
+130x15x4 @ 8-9

Machine Lateral Raises:
90x12x4 @ 8-9

[Nate B]

Monday, 5/10:

BW: 206.8

Had a couple bad nutrition days. Hopefully it's mostly bloat and I didn't actually gain 2+ lbs of fat in the span of a weekend lol.

Comp DL:
510x1 @ 7.5
425x5 @ 6-ish

Not my best. Never really felt comfortable in my setup or initiating the pull, even in warmups. I'll have to revisit the cues that were working so well a month or two ago. Some dull glute pain also started to creep back. I'll keep an eye on it...hopefully it doesn't worsen.

3-1-0 Tempo Bench:
260x1 @ 7
225x4 @ 6-ish

Wenning Belt Squat:
+250x10 @ 6
+260x10 @ 7
+270x10 @ 8

Trying out some more new toys at the gym. This one is actually pretty new - I think they've only had it for a few months. According to the gym owner, apparently one of the advantages of Matt Wenning's machine relative to other belt squats is that it pretty closely mimics your back squat loads (at least in terms of plates per side, I think). +270 is 3 plates per side, and I think I could comp squat something in the neighborhood of 315x10 @ 8, so that claim seemed to check out.

Low Row Machine:
+190x15x4 @ 8-9

[Nate B]

Wednesday, 5/12:

BW: 205.8

Comp Squat:
205x29

Instead of 2ct pause squats, I gave birthday squats a try. Bodyweight x age. Ended up being less challenging than I anticipated, but my lungs were burning for a solid 15 minutes afterward. Pretty fun.

Comp Bench:
275x3 @ 8
240x5 @ 6-ish

Kind of in a mini rut with bench.

Standing OHP:
125x6 @ 6
130x6 @ 7
135x6 @ 8

Haven't done standing OHP in over a year. Felt really awkward. I was in the gym today but I'll probably do this session in the shed for the rest of the block, so it'll be back to slightly more familiar kneeling OHP.

[Nate B]

Thursday, 5/13:

BW: 205.4

3ct Pause Comp DL:
435x4 @ 8
395x4x2 @ 5, 6

Moved well with room to improve.

TnG Bench:
265x6 @ 9
240x6

Programmed either Slingshot or Ram bench, but I left both at home, so just did TnG.

Wide Stance Good Mornings:
170x10 @ 7
180x10 @ 8

Going to try out good mornings with a stance more similar to my comp sumo deadlift for this block and see how it goes. Really felt these in my hamstrings.

Single Arm Seated Cable Row:
130x15x4 @ 8-9

DB Hammer Curls:
45s x15x4 @ 8-9

Cheated these a little on sets 3 and 4 to maintain 15 reps.

Cable Rope Triceps Pushdowns:
120x13x4 @ 8-9

[Nate B]

Saturday, 5/15:

LISS Cardio:
Lots of hiking

Flew up to Maine for the weekend with my wife to visit a friend. Did the Beehive trail and a bunch of other hiking in Acadia National Park. Lot of fun. Nutrition wasn't great but got a lot of activity in.

Monday, 5/17:

BW: 209 (probably some bloat)

Comp Squat:
415x1 @ 8
335x5x5 @ 5-6

Factored in some possible fatigue from the weekend hiking and traveling all day Sunday, so pretty satisfied with 415 for the single @ 8. Moved pretty smooth, so I'm reasonably confident in 420 (possibly 425) by the end of the block to hopefully get out of this squat rut I've been in.

Comp Bench:
300x1 @ 8.5
255x5 @ 7.5
250x3x5 @ 5-6

300 wasn't as smooth as I would've liked, so went a little conservative for the planned [email protected] Bunch of low fatigue volume/technique practice triples @ 78% afterward.

DB Bench:
90s x10x3 @ 7.5-8.5

Could only manage the 90s after the 7 sets of comp bench.

DB Curls:
40s x14x2, 11x2 @ 8-9

Machine Lateral Raises:
90x13x3, 12x1 @ 8-9

Only doing direct bis and shoulders 2x/week now. 2x/week direct triceps was a little much with the additional supplemental pressing slot last block and now this block as well. 1x/week direct triceps should do the trick.