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  • Nate B
    replied
    Sunday, 4/5:

    Back to real, on-program training. Feels good, man. Kept the volume and intensity relatively low so the increase in workload wasn't too drastic.

    Comp Squat:
    315x5 @ 6
    330x5 @ 7
    340x5 @ 8
    300x5x2

    I was hitting 355x5 @ 8 three weeks ago before I lost access to my gym, so honestly 340 isn't too bad considering all I could do was DB split squats and goblet squats with light weight. Technique was definitely a little sloppy - was losing upper back position and shooting my hips up faster than I would've liked - but hopefully that'll clean itself up with cues and time.

    Seated OHP:
    120x6 @ 7
    125x6 @ 8
    130x6 @ 9
    115x6x2 @ 6, 7

    I don't have enough vertical space to do standing presses, so I did these seated on my flat bench. Unracked with the bar behind my head. I didn't like it - definitely awkward and unstable and the results show that. I'll probably try a front unrack or kneeling with a little walkout from my knees next time.

    RDL:
    335x8 @ 6
    345x8 @ 7
    350x8 @ 7.5

    Would really like that second pair of 10 lb plates...who knows when Rogue will be manufacturing them again. Might be time to search facebook marketplace or craigslist. I figure non-45s will be easier to find at reasonable prices.

    Chins:
    Bodyweight x 12, 10, 9

    Did these with my barbell sitting in the J hooks on the top hole of my squat stand. A little wobbly and my knees brushed the floor at the bottom of every rep, not a fan. Biceps were also fatigued from supersetting with arms work. I would've just gone to the park behind my house, but it was raining. Oh well.

    DB Curls:
    35x15x3

    Triceps Extensions:
    Red band x15x3

    Looped my red band around the barbell I was doing chins with and did press down extensions. Worked pretty well, would do again.

    Leave a comment:


  • Nate B
    replied
    Wednesday, 4/1:

    This is NOT an April fools joke - the last of my equipment was greeting me on my front porch when I came home from work today! Now I finally have a squat stand, a bench, and 45 lb iron plates. With these final, very important additions to my shed gym, I can finally do as close to "normal" training again as I can possibly get with my space and budget limitations until the actual gym opens back up. No machines or fancy specialty bars (not counting the deadlift bar I picked up out of Rogue's "boneyard" for cheap) but I can do a lot with what I have and I feel very fortunate.

    I ended up going off program (since it was designed for limited equipment) and worked up to top sets of [email protected] on comp squat and CGBP, in addition to the prescribed 2" deficit conventional DLs (got to use plates instead of a shitload of bands this time). I wanted to see how much strength I maintained/lost on my comp lifts in the 3-ish weeks I haven't been able to train normally/optimally without doing a true 1RM test - I know based on a decent chunk of data on past performance that my CGBP is right about 10% lower than my comp bench, and my comp squat is obviously directly proportional to my comp squat, so I knew that some good sets of [email protected] would give me a pretty good idea of where I'm at. Based on e1RM, I ended up maintaining my strength for bench and only lost about 10 lbs off my squat, so I consider that a win!

    Comp Squat:
    275x8 @ 6
    295x8 @ 7
    305x8 @ 7.5

    Felt like @ 8 but moved like @ 7, so split the difference.

    CGBP:
    185x8 @ 6
    195x8 @ 7
    205x8 @ 8

    2" Deficit Conv. DL:
    335x8 @ 6
    345x8 @ 7
    350x8 @ 7.5

    I'm actually still waiting on my second pair of 10 lb plates, so I had to settle for 350 instead of 355, which I think would've been a perfect RPE 8.

    DB Curls:
    35s x15x3 @ 8-ish

    DB Overhead Triceps Extensions:
    35s x12x3 @ 8-ish

    Leave a comment:


  • Nate B
    replied
    Monday, 3/30:

    According to Rogue's tracking info (which I totally haven't been checking multiple times a day...) the rest of my equipment shipped yesterday and today, so this should hopefully be my last week doing these weird little exercises barring some unforeseen issues. I might cry actual tears when it all finally gets here (just kidding, I think).

    320 Goblet Squat:
    110x15x4

    Still not super hard on my legs even with the tempo on the descent added in, but holding the weight was more of a struggle.

    Unilateral Lever RDL:
    110x12x3 @ 7, 7, 7

    Much more on balance.

    Kneeling OHP:
    100x14x3 @ 8, 8, 8

    Floor JM Press, 6ct eccentric:
    75x12x2

    Barbell Curls:
    75x15x3
    Last edited by Nate B; 03-31-2020, 07:35 PM.

    Leave a comment:


  • Nate B
    replied
    Thursday, 3/26:

    520 Tempo RDL w/ bands:
    220+70 x8x4 @ 7, 7, 7, 7.5

    Thought I was gonna die with that tempo.

    Diamond Pushups:
    44, 41, 37 (AMRAPx3 sets)

    Lever Row:
    80x12 @ 6
    85x12 @ 7
    90x12x2 @ 8, 8

    Weighted Pushups:
    +45x28, 26, 21

    Chinups:
    12 reps x 3 sets w/ bodyweight @ 8, 8, 9

    Leave a comment:


  • Nate B
    replied
    Wednesday, 3/25:

    Single Leg Hip Thrusts:
    90x8x4

    Weighted Pushups:
    +45x30, 27, 24

    Single Arm DB OHP:
    60x13x3 @ 8, 8, 9

    LTE, 6ct ecc:
    50x12x3

    DB Curls:
    40x12x3

    Leave a comment:


  • Nate B
    replied
    Monday, 3/23:

    3" Deficit DL w/ bands:
    195+100x8 @ 6
    195+100x8 @ 6
    195+125x8 @ 8
    195+125x3x5 EMOM

    These were quite adventurous. Had to add another 1" of deficit to make them harder. I used two 50-ish lb orange bands and one 25-ish lb red mini band, but I suspect I might've got a little more tension than that because they were essentially doubled over. Draped the bands over the bar (just outside my legs) and under my feet. I wanted to use every band I had (so one more red) but when I tried the band tension was so intense that it was throwing me horribly off balance. These were lightning fast off the floor but screeched to a crawl a few inches shy of lockout - very weird sensation.

    Seated OHP:
    135x8x3 @ 8, 8, 9

    I was using a chair from my dining room and was afraid I was going to break the backrest, so I probably won't do these again or at least will see if I can find a folding chair or something more sturdy. My feet also couldn't get any traction on the crappy floor mats I bought so I wasn't necessarily stable.

    300 Split Squats:
    50x12x3

    Held two 25lb bumpers and did these with a 3ct tempo on the way down. RPE was maybe @6?

    Bent Over Rows:
    135x20x3

    Reverse Nordics:
    3 sets of 10 reps
    Last edited by Nate B; 03-31-2020, 07:16 PM.

    Leave a comment:


  • Nate B
    replied
    Sunday, 3/22:

    I finally got some equipment in. Still missing the squat rack, bench, and all the iron plates but a pair of 5 pounders. At least I have a barbell, a pair of 5s, a pair of 45 and 25 lb bumpers (the 25s are for my wife's deadlift warmups but I'm really glad I have them since iron 25s would've been on backorder too), 1" dumbbell handles (not super useful with 2" hole plates, but I can use the nuts from one handle on the other to keep the plates in place), and a couple pairs of bands. I did my first workout with the new equipment today after doing a couple of mostly bodyweight + bands circuits last week that I didn't particularly enjoy haha. I'm hoping Rogue is able to stay open and get the rest of my order out during Ohio's mandatory shutdown of non-essential business since they have started manufacturing PPE and medical devices as well (very cool move by them, by the way) but for now I'll be limited to what I've got. It's not much, but it's better than nothing.

    2ct Pause Goblet Squat:
    105x15x4

    Added a pause to make them harder. I was only able to load up a 45 lb bumper and a 5 lb plate per side of the dumbbell handle because the bumpers are obviously a lot thicker than a standard plate. Held the plate kind of like a zercher squat. RPE for the set was like @7 in my arms from basically doing an isometric curl hold and @ very easy in my legs. Still got some work in.

    Unilateral RDL:
    185x12x3 @ 7, 7, 8

    I tried to hold the barbell like a regular, two legged RDL while doing these and it was really challenging to maintain my balance. Leah suggested I hold the barbell like a lever row in the same side hand as my planted leg next time, and I definitely think this would be less awkward.

    Kneeling OHP:
    95x14x3 @ 7.5, 8, 8

    Had to do these kneeling because I don't have enough vertical space in my shed to do them standing. Just cleaned/reverse curled the bar up from the kneeling position since I don't have a rack to work out of.

    Floor JM Press, 6ct eccentric:
    55x15x2 @ 7, 7

    Barbell Curls:
    55x21x3 (7 low, 7 high, 7 full ROM)

    Leave a comment:


  • Nate B
    replied
    Sunday, 3/15:

    Coronavirus has definitely made me pause and consider not going, but I decided that I'm going to keep going to the gym as long as I'm able, or until the health dept forces it to shut down - Gov. DeWine just shut down all restaurants and bars indefinitely, so I wouldn't be shocked if gyms are next. I live in a relatively small SW Ohio county that hasn't had any confirmed cases yet. Additionally, I go to a smaller gym (never more than 20-30 people there at a time) so I think as far as risk goes, I'm relatively low. I'm still bringing disinfecting wipes and wiping down every barbell, plate, and bench that I touch, as well as limiting close proximity interaction with other people, just to be safe (looks like self spots and unracks on bench for a while haha).

    Edit: DeWine shut down all gyms effective yesterday. To be clear, while I am very bummed about this and it might seem like an overreaction to some, I think it’s the right thing to do. Honestly, I think Ohio has done an excellent job dealing with the virus relative to the rest of the country. It’s not often I have a reason to brag about my home state, so I’ll take the opportunity when I get it.

    I have no idea how long this is going to last, so I guess I’m going to bump up some home gym purchases that I was putting off. Just placed a $1,500 order with Rogue that will hopefully be here by the end of the week. If I knew this was just going to be a month or so, I’d probably just buy a couple hundred bucks worth of dumbbells and kettlebells and wait it out, but gov officials are hinting at more like 3 months at the very least, and I don’t think I could keep my sanity not touching truly heavy weight for that long haha.

    Comp Squat:
    345x5 @ 7
    355x5 @ 8
    365x5 @ 9
    330x5x3 @ 6, 7, 7

    Technique felt really dialed in today. Might've had 370x5 at the same RPE but stuck with a load that I was confident would be @ 9.

    OHP:
    140x4 @ 6.5
    145x4 @ 7.5
    155x4 @ 9
    140x4x3 @ 7, 7, 7

    RDL:
    345x11 @ 9
    315x12x2 @ 8, 9

    JM Press, 6ct eccentric:
    75x12x2 @ 8, 8

    DB Hammer Curls:
    45s x13x3 @ 8-ish
    Last edited by Nate B; 03-17-2020, 12:50 PM.

    Leave a comment:


  • Nate B
    replied
    Friday, 3/13:

    2ct Pause Sumo DL:
    390x6 @ 7
    405x6 @ 8
    420x6 @ 9
    385x6x2 @ 7, 7.5

    Slingshot Bench:
    265x6 @ 7
    275x6 @ 8
    285x6 @ 9
    270x6x2 @ 7.5, 8

    Good Mornings:
    125x10 @ 6
    135x10 @ 7
    145x10 @ 8
    135x10 @ 7

    Actually did these right this week and used an SSB for comfort. More proper technique so I felt it a lot more in my back and hammies and had to use a lot less weight.

    Weighted Pushups, pause at bottom:
    +45x15x3 @ 8, 8, 9

    DB Row:
    100x12x3

    Cable Rope Triceps Extensions:
    130x13x3

    Leave a comment:


  • Nate B
    replied
    Thursday, 3/12:

    2ct Pause Squat:
    285x6 @ 7
    295x6 @ 8
    305x6 @ 8.5
    280x6x2 @ 7, 7

    TnG Bench:
    245x4 @ 7
    255x4 @ 8
    265x4 @ 9
    240x4x3 @ 7, 7, 7.5

    Elbows were a little better. Need to do a better job of making sure my butt is glued to the bench when I leg drive.

    Larsen Press:
    195x12 @ 9.5
    185x12x2 @ 8, 9

    DB Curls, slow eccentric:
    35s x12x3

    EZ Bar LTE, 6ct eccentric:
    50x13x3

    Leave a comment:


  • Nate B
    replied
    Tuesday, 3/10:

    Comp Deadlift:
    425x5 @ 7
    440x5 @ 8
    460x5 @ 9

    Finally hit RPE 9 for my top deadlift set. Speed still looked pretty decent on video, just a little slower getting started off the floor, but it sure felt like a 9. My e1RM is currently sitting around 550 - I'd love to pull 600 by the end of the year.

    Comp Bench:
    280x1 @ 8
    225x5x5

    Added 5 lbs to my single from last week at the same, if not slightly better, RPE. Butt came a little close to lifting off the bench on the press, but I'm fairly certain it stayed in contact. That's something I need to keep an eye on - I need to do better at pushing my traps BACK and into the bench because I'm currently driving down and lifting my hips a little too much.

    Split Squats:
    205x10 @ 9.5
    185x12x2 @ 8, 9.5

    Neither of the dedicated squat racks were open so I did these in the general/crossfit area. Couldn't be bothered to drag the SSB over there so I just did these with a straight bar. Pretty sure it didn't make a difference at all.

    Low Row Machine:
    180x18x2
    180x15

    Reverse Nordics:
    3 sets of 10 reps

    Did sets of 10 because 6 felt too easy with just body weight. Maybe I should start holding a dumbbell or something to stick to the 6 rep sets, but these are more of just a "finisher" anyway after the split squats.

    Cable Rope Triceps Extension:
    130x14x3 @ 9
    130x13 @ 9

    Leave a comment:


  • Nate B
    replied
    Monday, 3/9:

    Comp Squat:
    345x5 @ 7.5
    355x5 @ 8
    365x5 @ 9
    330x5x3 @ 6.5, 7, 7

    Starting to feel better. Tried flats up to 345 and I did not feel nearly as stable out of the bottom as I do in heels. I think this was masked by the pause squats last week, because the pause forced me to stay on balance. Switched back to heels for 355 and 365 as well as the backoffs and they felt much more on point.

    OHP:
    135x4 @ 6
    145x4 @ 8
    150x4 @ 9
    135x4x3 @ 6, 7, 7

    My technique really starts to fall apart after I get to 145. Need to do a better job of pressing the bar back and over my head, but I just don't feel stable. I've been using a belt for the last couple weeks and I feel like I get nothing out of it.

    RDL:
    345x11 @ 9
    315x12x2 @ 8, 9

    JM Press, 6ct eccentric:
    65x15x2 @ 8, 9

    DB Hammer Curls:
    45s x13x3 @ 8-ish

    Leave a comment:


  • Nate B
    replied

    Thursday, 3/5:

    2ct Pause Sumo DL:
    385x6 @ 6.5
    405x6 @ 8
    415x6 @ 9

    Got through these okay. The bars at this gym were absolute pieces of shit, but it was only a couple blocks from my hotel and the closest actual powerlifting-ish gym was a 15+ minute drive out of downtown. At least they had barbells, unlike the hotel gym.

    Slingshot Bench:
    245x6 @ 6.5
    265x6 @ 8
    275x6 @ 9.5

    Good Mornings:
    175x10 @ 6
    185x10 @ 7
    195x10 @ 8
    185x10 @ 7

    Would've preferred an SSB for these, but had to use a straight bar. Didn't feel very secure on my back. I don't think I truly pushed the RPE very accurately at all on these.

    Weighted Pushups, pause at bottom:
    +45x15x3 @ 8, 8, 9

    I didn't really have a way to load up more than a plate on my back by myself, so I added a pause at the bottom of each rep to hit the @ 8-9 RPE target.

    DB Row:
    100x12x3

    DB LTE:
    30s x13x2
    30s x12

    Leave a comment:


  • Nate B
    replied
    Wednesday, 3/4:

    2ct Pause Squat:
    275x6 @ 6.5
    295x6 @ 8
    305x6 @ 9

    Out of town for the second half of the week for work and I forgot to pack my squat shoes, so these were done in my Sabo deadlift shoes. It felt surprisingly fine to squat in flats and it didn't look or feel like I had any issues hitting depth. I might experiment with flats for my comp squats since I'm not actively prepping for anything and see how it goes.

    TnG Bench:
    245x4 @ 7
    255x4 @ 8
    265x4 @ 9

    Elbows were a little sloppy, but otherwise hit RPE targets well. I've noticed my elbows tend to be a little "louder" on TnG reps than paused.

    Larsen Press:
    195x11 @ 9
    180x12x2 @ 8, 9

    DB Curls:
    40s x12x3

    EZ Bar LTE, 6ct eccentric:
    50x12x3

    Leave a comment:


  • Nate B
    replied
    Monday, 3/2:

    Comp Deadlift:
    415x5 @ 6
    435x5 @ 7.5
    455x5 @ 8.5

    Even though it's taking a bit to get readjusted to how my positioning and the whip at the top changes with it, I think the deadlift bar is helping the weight go up. I've been absolutely smoking these reps and can't seem to hit a true RPE 9 no matter how hard I try (took a 20 lbs jump here from what felt like RPE 7.5). Pretty thrilled with my progress here, even as my squat and bench haven't been following suit.

    Comp Bench:
    275x1 @ 8
    245x6 @ 9.5

    First foray back into singles in a while. Went okay.

    SSB Split Squats:
    185x13 @ 9
    175x12x2 @ 8, 9

    These felt a lot easier than usual for some reason.

    Low Row Machine:
    200x14x3

    Reverse Nordics:
    3 sets of 6 reps

    Really felt hard for the first set (directly after split squats) then just felt a nice stretch and pump for the subsequent two.

    Cable Rope Triceps Extension:
    130x12x3

    Leave a comment:

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