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  • Wednesday, 5/19:

    BW: 207

    Comp DL:
    520x1 @ 8.5
    410x5x5 @ 5-6

    Technique wasn't really clicking today again. Hips rose too fast off the floor, back rounded, chest dropped, and lockout was compromised. Back when I was doing triples I was really doing a great job of wedging my hips to the bar to initiate the pull and keeping my chest up. Need to try to find that mojo again. Honestly, I'm not too discouraged because this is really only the second or third week that I've been pulling heavy after the glute pain issues, so maybe I just wasn't physically or mentally prepared for a single @ 8. However, underperforming on deadlift singles relative to triples and such is kind of a trend that I've observed in previous training blocks. Will probably try to intentionally undershoot next week (like RPE 7.5) and see if I can build from there.

    3-1-0 Tempo Bench:
    270x1 @ 8
    225x4x4 @ 5.5-6.5

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

    My training schedule is kinda thrown off and I'm going to have to do my day 2, 3, and 4 workouts consecutively. So, with pause squats tomorrow, I cut belt squat volume a bit.

    Low Row Machine:
    +190x16x3, 14x1 @ 8-9
    Last edited by Nate B; 05-20-2021, 02:22 PM.

    Comment


    • Thursday, 5/20:

      BW: 206.4

      2ct Pause Squat:
      325x4 @ 8
      295x4x4 @ 6-ish

      Still feeling the comp deadlifts a bit from the previous day. I'm sure overshooting didn't help.

      Comp Bench:
      270x3 @ 8
      235x5x4 @ 6-ish

      Was not feeling good for these at all.

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

      Cut supplemental volume here again because I was feeling like trash.

      Comment


      • Friday, 5/21:

        BW: 206.4

        3ct Pause Comp DL:
        435x4 @ 8
        395x4x4 @ 5-6

        Pleased with these. Target was [email protected] but I played it safe with this being my third consecutive training day and having just deadlifted two days prior.

        Blue Slingshot Bench:
        285x6 @ 8.5
        275x6x4 @ 7.5, 8, 8, 9

        I vowed to boycott Mark Bell products, but I came crawling back to my trusty blue slingshot. Dude is a clown, but I can't deny anymore that the slingshot is a vastly superior overload tool for raw benchers than anything else I've tried (Bench Daddy and Titan Ram). The blue one is especially great because it allows me to get an overload effect without it being ridiculous (get a little less than +10% out of it) and use pretty much the same technique I use for my raw comp bench - grip width, elbow flare, and touch point in particular. The Titan Ram was okay, but it provided a bit too much of an overload and affected all three of those comp bench factors to some degree. Plus, it was harder to put on. I'll still hold onto it if I wanna just have some fun and push some big boy weight, but the slingshot is just better as a training tool.

        Wide Stance Good Mornings:
        150x10 @ 6
        160x10 @ 7
        170x10 @ 8

        Single Arm Seated Cable Row:
        130x15x4 @ 8-9
        Last edited by Nate B; 05-24-2021, 02:26 PM.

        Comment


        • Sunday, 5/23:

          BW: 207.2

          Comp Squat:
          420x1 @ 8
          335x5x5 @ 5-6.5

          420 wasn't quite as buttery smooth as 415 last week, but still a solid RPE 8. Gaining some confidence in my squat again.

          Comp Bench:
          295x1 @ 8
          260x5 @ 8
          250x3x5 @ 5-6.5

          Good bench session. I think I went for 300 prematurely last week, but I think it'll be there for a true [email protected] by the end of this block if all goes reasonably well. Bench has been pretty damn consistent for a while now which must mean I'm doing something right.

          DB Bench:
          90s x10x3 @ 7.5-9

          Straight Bar Cable Curls:
          100x15x4 @ 8-9

          Machine Lateral Raises:
          90x14x3, 12x1 @ 8-9

          Comment


          • Monday, 5/24:

            BW: forgot

            Comp DL:
            515x1 @ 8
            415x5x5 @ 5-6.5

            Got a little too in my hips off the floor again. Better than last week but still not great. Need to make my brain and body understand that the weight will take a few milliseconds longer to break the floor on a [email protected] than a [email protected] and be patient when initiating the lift.

            3-1-0 Tempo Bench:
            270x1 @ 7.5
            225x4x4 @ 5-6

            Pretty easy. 275 next week?

            Wenning Belt Squat:
            +230x10 @ 5
            +250x10 @ 6
            +270x10x2 @ 7.5, 8

            Quick, lazy loading jumps up to 3 plates. It was a million degrees in the gym, and to make matters worse I was wearing pants because of deadlifts, so I just wanted be done lol.

            Low Row Machine:
            +200x13x4 @ 8-9

            Comment


            • Tuesday, 5/25:

              BW: 205.8

              MISS (moderate intensity) Cardio:
              Running x 25 mins @ RPE 6-7

              Ab Wheel Rollouts:
              AMRAP x 10 mins

              Wednesday, 5/26:

              BW: 205

              2ct Pause Squat:
              340x4 @ 9
              305x4x4 @ 5-6.5

              Pretty good. 345 might have even been an appropriate load for the [email protected]

              Comp Bench:
              280x3 @ 9
              235x5x4 @ 6-ish

              This second comp bench day has been a bit of a struggle recently. Not a cause for concern though because I kinda anticipate it after having accumulated a good chunk of weekly pressing volume up to this point. Plus, even my down days have only been off 5-10 lbs or so from my expectations.

              Kneeling OHP:
              115x6 @ 6
              125x6 @ 7
              135x6x3 @ 8, 8.5, 9

              Repeating 135 for two more sets was a bit of a struggle. I either need to anticipate this and shoot for something around RPE 7.5 next week or just get better at these faster.

              3-0-0 Tempo DB Bulgarian Split Squat:
              60x18x3 @ 8

              Training in the shed with no machines (obviously) so did these for my extra quad biased work. Might not have actually reached a true RPE 8 but these burned like hell.
              Last edited by Nate B; 05-27-2021, 02:07 PM.

              Comment


              • Friday, 5/28:

                BW: 205.2

                3ct Pause Comp DL:
                445x4 @ 8.5
                405x4x4 @ 5.5-6.5

                Really happy with the explosiveness out of the pause. Reps 2 and 3 of the top set were a little more like 2ct pauses, but otherwise I was pleased with all these.

                Blue Slingshot Bench:
                295x6 @ 9
                280x6x3 @ 8, 8.5, 9

                Timed the rest between backoff sets at 3 minutes.

                Wide Stance Good Mornings:
                150x10 @ 6
                160x10 @ 7
                170x10x2 @ 7.5, 8

                Hammer Strength Hi-Row:
                +230x12x4 @ 8-9

                Tried out a new toy. The pulling angle was pretty much right between a horizontal row and a pullup - kinda like a reverse incline bench.

                Comment


                • Tuesday, 6/1:

                  BW: forgot

                  Out of town Saturday-Monday for MDW. Going to be an irregular training week again. I'll adjust volume and/or intensity demands as needed.

                  Comp Squat:
                  420x1 @ 7.5
                  350x5x4 @ 6-7

                  Really nice and smooth top single. Consciously cut depth a little after sinking my top single too deep last week - looked comp legal on video, but pretty close. Overall, great squat session considering my hips felt like trash in warmups (probably related to driving 8 hours on Monday).

                  Comp Bench:
                  300x1 @ 8
                  270x5 @ 9.5
                  260x3x4 @ 6-7

                  Followed up a well executed top single with a sloppy [email protected] (supposed to be at least).

                  DB Bench:
                  90s x10x4 @ 7.5-10

                  Tank was on E for the last set. Third set was RPE 8-ish lol. Nice chest and triceps pump tho.

                  EZ Bar Cable Curls:
                  100x15x4 @ 8-9

                  Machine Lateral Raises (myo-reps):
                  105x12 @ 8
                  105x4, 4, 3, 3

                  Comment


                  • Wednesday, 6/2:

                    BW: 206.4

                    Comp DL:
                    520x1 @ 8
                    425x5x4 @ 6-7

                    On the top single, I did a better job of wedging my hips to the bar to initiate the pull, but also set my hips a tad too low...as a result, had a bit of a two-part motion start to the pull and slow-ish up to the knees. Still. the rep felt pretty easy and I maintained a good position throughout, so I'm satisfied. Backoffs were uneventful.

                    3-1-0 Tempo Bench:
                    275x1 @ 8
                    230x4x4 @ 5-6.5

                    275 was there after all. Making great progress with these. I think they're teaching me that I may need to slow down a bit when bringing the bar to my chest in my comp bench, because while I used to dread the 3 second eccentric on these, I'm finding recently that it actually helps me find the groove and stay in it, as well as hit a consistent touch point on my sternum. Not 3 seconds slow, obviously, but a bit slower than I usually go.

                    Wenning Belt Squat:
                    +230x10 @ 5
                    +250x10 @ 6
                    +270x10x3 @ 7.5, 8, 8.5

                    Stuck with my programmed volume for these, which may have been a mistake since I have to cram pause squats in tomorrow. Legs feel a bit cooked.

                    Low Row Machine:
                    +200x14x4 @ 8-9

                    Able to add a rep here and maintain that across 4 sets. Neat.

                    Comment


                    • Thursday, 6/3:

                      BW: 206.2

                      2ct Pause Squat:
                      340x4 @ 9
                      305x4x4 @ 5-6.5

                      Top end strength ended up being decent despite the three consecutive training days with some form of a squat each day. Just a little sore.

                      Comp Bench:
                      280x3 @ 9
                      245x5 @ 6.5
                      225x5x3

                      While pause squats went well, these did not. My chest and shoulders felt terrible for these. Dropped the load down about 10 lbs from where it was supposed to be for the last three backoffs.

                      Seated DB OHP:
                      60s x6x4 @ 7-8-ish

                      I figured that DB OHP might be a little less fatiguing than kneeling barbell OHP. Cut some volume too.

                      Comment


                      • Friday, 6/4:

                        BW: 207

                        3ct Pause Comp DL:
                        445x4 @ 9
                        405x4x4 @ 6-7

                        Blue Slingshot Bench:
                        290x6 @ 9
                        275x6x4 @ 7.5, 8, 8.5, 9

                        Hammer Strength Hi-Row:
                        +230x12x4 @ 8-9

                        Short on time, so I supersetted slingshot bench and these rows and skipped good mornings.

                        Comment


                        • Sunday, 6/6:

                          BW: 208

                          Comp Squat:
                          425x1 @ 8
                          350x5x4 @ 6-7

                          +5 lbs from last week, albeit a little slower. Squats are finally feeling halfway decent.

                          Comp Bench:
                          300x1 @ 8
                          270x5 @ 9
                          260x3x4 @ 6-7

                          Still rated 300x1 @ 8, but it moved a little faster than last week.

                          DB Bench:
                          90s x10x4 @ 7.5-9.5

                          Might have to start using the 85s for the last set lol.

                          DB Hammer Curls:
                          45s x14x4 @ 8-9

                          Machine Lateral Raises (myo-reps):
                          105x12 @ 8
                          105x4, 4, 4, 3, 3

                          Comment


                          • Monday, 6/7:

                            BW: 205.4

                            Comp DL:
                            525x1 @ 8
                            435x5x4 @ 6-7

                            525 moved really well (actually a little faster than last week's 520). I think I'm finally adjusting to heavy singles. Looking back at previous training, I wasn't hitting 525x1 @ 8 until I was midway through my specialization block for my mock meet prep cycle, so I'm pretty happy to be hitting it comfortably in a developmental block. I'm eyeing a meet in October, so hopefully 585 will be there by then.

                            3-1-0 Tempo Bench:
                            275x1 @ 8
                            230x4x4 @ 5-7

                            Wenning Belt Squat:
                            +230x10 @ 5
                            +250x10 @ 6
                            +270x10x3 @ 7.5, 8, 8.5

                            Low Row Machine:
                            +200x15x2, 14x2 @ 8-9
                            Last edited by Nate B; 06-08-2021, 02:37 PM.

                            Comment


                            • Wednesday, 6/9:

                              BW: 206.4

                              2ct Pause Squat:
                              345x4 @ 9
                              315x4x4 @ 6-7

                              +5 lbs. A little quick on second and third pauses for the top set, but otherwise solid.

                              Comp Bench:
                              275x3 @ 8.5
                              245x5 @ 6.5
                              230x5x3

                              Still felt shitty for this bench session even after actually taking a day of rest before like I'm supposed to. I've felt terrible for this top triple for the past few weeks, so I shot for more of an RPE 8-8.5 intensity instead of RPE 9 today and will going forward.

                              Kneeling OHP:
                              115x6 @ 6
                              125x6 @ 6.5
                              130x6x3 @ 7, 7, 8

                              Tried to undershoot my [email protected] a bit this week because of the repeats, but played it a bit too safe because these were a little too easy.

                              Reverse Nordics:
                              BW x12x2

                              Slightly assisted at the bottom (lightly held onto the uprights of my squat stand).

                              Comment


                              • Thursday, 6/10:

                                BW: 206.2

                                3ct Pause Comp DL:
                                445x4 @ 8.5
                                405x4x4 @ 5.5-6.5

                                Blue Slingshot Bench:
                                290x6 @ 9
                                275x6x3 @ 7.5, 8, 9

                                Timed the rest between backoff sets at 3 minutes. Fatigue really caught up with me fast.

                                Wide Stance Good Mornings:
                                150x10 @ 6
                                160x10 @ 7
                                170x10x2 @ 7.5, 8

                                Hammer Strength High Row:
                                +230x13x3, 12x1 @ 8-9

                                Comment

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