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  • Nate B
    replied
    Sunday, 3/1:

    Comp Squat:
    335x5 @ 6.5
    345x5 @ 8
    360x5 @ 9.5

    Was between 355 and 360 for the top set and picked wrong. Squat has just felt off the last couple weeks.

    OHP:
    145x4 @ 7.5
    150x4 @ 8.5
    155x4 @ 10

    And not a single RPE target was accurately hit haha. Everything felt off today. Fuck.

    RDL:
    335x12 @ 9
    315x12x2 @ 7.5, 8

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

    Triceps = fried.

    DB Hammer Curls:
    45s x15
    45s x 13x2

    Leave a comment:


  • Nate B
    replied
    Friday, 2/28:

    2ct Pause Sumo DL:
    405x5 @ 7
    415x5 @ 8
    430x5 @ 9
    410x5x2 @ 8, 9

    Bench w/ Chains:
    175+80 x6 @ 7
    185+80 x6 @ 8
    195+80 x6 @ 8.5
    185+80 x6x2 @ 8, 9

    Lowered the chains about 4 links per Leah’s suggestion, so I had to add a little more straight weight.

    Weighted Dips:
    +45x10 @ 9
    +40x12x2 @ 9, 9.5

    Leave a comment:


  • Nate B
    replied
    Thursday, 2/27:

    Our dog had surgery on Wednesday and the poor girl kept us up all night crying - probably due to pain, general dysphoria from being drugged out, and not being able to sleep in bed with us. She's doing a lot better now, though. I still managed to have a pretty decent training session despite getting 2 or 3 hours of sleep at most (shout out caffeine).

    2ct Pause HBBS:
    255x5 @ 6.5
    275x5 @ 8
    285x5 @ 9
    270x5x2 @ 8, 9

    TnG Bench:
    245x5 @ 7
    255x5 @ 8.5
    260x5 @ 8.5
    250x5 @ 8, 8.5, 9

    I did these first before squats. Went a lot better than last week. I hit 255x5 @ 8.5 with a self unrack and 260x5 @ 8.5 after that with a handoff - guess it makes about a 5 lbs difference for me.

    Larsen Press:
    185x12 @ 9
    175x12x2 @ 8, 9

    I'll have to bump up the load for the top set next time. It's supposed to be an AMRAP (I cap @9) with ~70%, which means I should only be able to get about 10-11 reps with it.

    DB Curls, slow eccentric:
    35s x13x3

    EZ Bar LTE:
    80x14x3
    Last edited by Nate B; 02-28-2020, 04:56 PM.

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  • Nate B
    replied
    Monday, 2/24:

    Comp Deadlift:
    425x4 @ 7
    440x4 @ 8
    455x4 @ 8.5
    420x4x4 @ 7, 8, 8, 9

    Undershot a tad, but not as bad as last week. Went pretty well overall. My right hip was kinda bugging me but not enough to really affect anything.

    Comp Bench:
    245x4 @ 7.5
    250x4 @ 8
    255x4 @ 9.5
    235x4x5 @ 7, 7.5, 8, 8.5, 9

    I suddenly remembered how to use leg drive for the backoff sets, which made them feel easier and made me take a set or two longer to get back to an RPE 9 than I anticipated.

    SSB Split Squats:
    185x7 @ 7
    195x7 @ 8
    205x7 @ 8.5
    190x7x3 @ 7.5, 8, 9

    Low Row Machine:
    200x14x3

    Added another rep. I'll bump the weight up 10-20 lbs if I get 15 reps next week.
    Last edited by Nate B; 02-25-2020, 03:05 PM.

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  • Nate B
    replied
    Sunday, 2/23:

    Comp Squat:
    345x4 @ 7
    355x4 @ 8
    365x4 @ 9
    335x4x4 @ 7.5, 8, 8.5, 9

    Didn't have the good session that I was hoping for after how smoothly 370x4 went last week. Just wasn't feeling very strong - legs felt tired and the weight felt heavy. We'll see if the rest of the week shapes up differently or if the fatigue I've accumulated is starting to catch up with me.

    OHP:
    145x4 @ 7
    150x4 @ 8
    155x4 @ 9.5
    140x4x3 @ 7.5, 8, 9

    Hit a sticking point with 155 that made it a bit grindy, but I think the strength is there for a true RPE 9. My overall technique isn't very efficient for OHP.

    Pendlay Row:
    205x7 @ 7
    215x7 @ 8
    225x7 @ 9
    210x7x3 @ 7.5, 8, 9

    DB Lateral Raises:
    25s x13x3

    DB Hammer Curls:
    45s x14x3

    Cable Rope Triceps Extensions:
    130x14x3

    Leave a comment:


  • Nate B
    replied
    Thursday, 2/20:

    2ct Pause Sumo DL:
    405x5 @ 7
    415x5 @ 8
    430x5 @ 9
    410x5x2 @ 8, 9

    Pauses were a nice 1.5 seconds, which is about what my 2 count is. Some were more like 1 sec but not too bad. My pause spot (distance off the floor) was a little inconsistent rep to rep too, but overall not too bad.

    Bench w/ Chains:
    165+80 x6 @ 7
    175+80 x6 @ 8
    185+80 x6 @ 9
    170+80 x6x2 @ 8, 9

    First time ever doing anything with chains. The top set was a combined 265x6 @ 9, which would be a pretty significant PR with straight weight - I understand the logic that I'm not really holding 265 until near lockout, though, so for most of the ROM I'm benching less than 265.

    Weighted Dips:
    +40x10 @ 9
    +15x12x2 @ 8, 8.5

    My shoulder (where I banged it up front squatting) felt kinda painful if I went at all past triceps parallel to the floor with these, so I cut depth right at parallel or maybe just an inch shy. Thought I'd be able to do a little more weight than this, but I guess my triceps are pretty fatigued at this point of the week.

    Leave a comment:


  • Nate B
    replied
    Wednesday, 2/19:

    High Bar Squat, beltless:
    275x5 @ 7
    285x5 @ 8
    295x5 @ 9
    280x5x2 @ 8, 9

    Program called for front squats. Front squats and I have never got along well and this was the first time I've attempted them since like 2017. My right shoulder musculature is slightly different from my left - I think it has to do with a partially separated/torn/whatevered AC joint that I suffered in college that healed up weird - and it makes the rack position of a front squat very painful, even with relatively light weight on the bar (185x5 warmup is where it started to get pretty unbearable). I was pretty frustrating that the thing most limiting my loading in the lift wasn't my leg or core strength, but rather how much my shoulders could tolerate the pain of the bar resting on them - feels like the bar is moments away from separating the joint. I just said fuck it and did some high bar squats. Ended up about 10% off my e1RM from the last time I did HBBS a few months ago - I think I was mentally checked out. Probably should've added a pause or tempo to make them lighter, like how a front squat would be loaded, but whatever.

    TnG Bench:
    235x5 @ 7
    245x5 @ 8
    255x5 @ 9.5
    240x5 @ 8, 9

    Shoulder was feeling kinda wrecked from attempting front squats, but still just felt weak regardless. Pretty weird day considering how strong my comp squat, deadlift, and bench were feeling earlier this week.

    Larsen Press:
    185x11 @ 9
    175x12x2 @ 8.5, 9.5
    Last edited by Nate B; 02-21-2020, 03:44 PM.

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  • Nate B
    replied

    Monday, 2/17:

    Comp Deadlift:
    415x4 @ 6.5
    430x4 @ 7.5
    450x4 @ 8.5
    415x4x4 @ 7, 7.5, 8, 9

    Following up the undershooting of my comp squats yesterday, I sandbagged the hell out of these deads. 450 was honestly closer to an 8 than a 9 in terms of bar speed alone, but much like the squats from yesterday, they just felt a little heavier than they looked. I experimented with taking my bracing breath at the top vs once I've already bent over and taken my grip, and I honestly really liked it. I don't know if I buy into the mindset that it helps you get bigger/more air, but it did force me to be more quick and deliberate with my setup, which is something I've struggled with for a long time.

    Comp Bench:
    245x4 @ 7.5
    250x4 @ 8
    255x4 @ 9
    235x4x4 @ 7.5, 8, 8.5, 9

    SSB Split Squats:
    175x7 @ 7
    185x7 @ 8
    195x7 @ 9
    180x7x3 @ 7, 7.5, 8

    Used the SSB for comfort. I was supersetting these and bench for the sake of time. I was supposed to repeat 180 until I got to RPE 9, but I stopped probably a set short because my left glute started cramping up really bad on my last set of bench. Foam rolled it like crazy but still felt tender enough where it kinda scared me away from attempting split squats.

    Low Row Machine:
    200x13x3
    Last edited by Nate B; 02-21-2020, 03:42 PM.

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  • Nate B
    replied
    Sunday, 2/16:

    Comp Squat:
    345x4 @ 6.5
    355x4 @ 7.5
    370x4 @ 8.5
    345x4x4 @ 7, 7.5, 8, 9

    Felt really good to be back doing comp squats (and to squat w/ belt) and move some decently heavy weights. Hit around @7 a bit early because I was going through warmups pretty fast, and definitely sandbagged my top set a bit (was supposed to be @9). The undershooting was definitely also a case of the weight feeling heavier than it moved since I had been doing a variation that forces me to use lighter weights, with no belt, and doing higher rep sets @ 8 for a while. I have no doubt I'll be doing at minimum 375 next week if I'm feeling about the same. Kept my rest times for the drop fatigue drop sets at around 3 minutes. Also, moved my hand width on the bar out to middle fingers on the rings (same as my bench grip, coincidentally) vs. pinkies and it felt a little more comfortable.

    OHP:
    135x4
    145x4 @ 8
    150x4 @ 9
    140x4x4 @ 7, 8, 8, 9

    Strength a bit down with these. I was really tempted to throw on a belt for the working sets, but that's not what the program called for. Even though it's just 10 lbs, the difference between 150 and 140 was very noticeable in terms of my core stability - 150 felt like it was going to fold me backwards whereas 140 felt quite solid.

    Pendlay Row:
    205x7 @ 7
    215x7 @ 8
    225x7 @ 9
    210x7x4 @ 7, 7.5, 8, 9

    DB Lateral Raises:
    25s x12x3

    DB Curls:
    35s x14x3

    DB LTE:
    35s x12x3
    Last edited by Nate B; 02-21-2020, 03:42 PM.

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  • Nate B
    replied
    Thursday, 2/13:

    Snatch Grip RDL:
    325x8 @ 7
    335x8x3 @ 8, 8, 8

    DB Bench:
    180x8 @ 6
    200x8x3 @ 8, 8, 8.5

    Couldn't find the 95s for the life of me at the dumbbell station I was at, so I just did a set @ 6 with the 90s.

    Weighted Chins:
    +0x8 @ 6
    +5x8 @ 7
    +10x8x4 @ 7.5, 8, 8, 8.5

    Probably could've done +15 but I supersetted these with DB bench so I got to RPE 8 pretty quickly. Skipped my arms work because I wanted to get in and out of the gym in under an hour - the 13th is both the day my wife and I started dating as teenagers and got engaged as adults, so needless to say I had a dinner date to make. I'll just hit arms on Saturday when I do my cardio and abs work.

    Leave a comment:


  • Nate B
    replied
    Wednesday, 2/12:

    Hatfield Squat:
    395x8 @ 7
    415x8x3 @ 8, 8, 8.5

    Added another 10 lbs.

    OHP:
    125x8 @ 7
    135x8x3 @ 8, 8.5, 8.5

    Hit 135 faster than I thought I would. Probably could've done 130 for more like @ 7.5-8 but I had to go for it. Essentially making n00b gainz on some of these exercises that I don't train often has been pretty fun.

    Spoto Press:
    195x8 @ 6.5
    210x8x3 @ 8, 8.5, 9

    DB Row:
    90x15x3

    Leave a comment:


  • Nate B
    replied
    Monday, 2/10:

    Trap Bar DL:
    375x6 @ 5.5
    395x6 @ 7
    415x6 @ 8
    375x6x3 @ 5-6 ish

    FINALLY got through all my working sets without having to reset my grip a bunch. I moved my hands back a fraction of an inch on the handles and concentrated on being aware of the balance of the trap bar from rep to rep and it seemed to make a world of difference. The reps felt a little easier as a result.

    TnG Bench:
    235x6 @ 6
    245x6 @ 7
    250x6 @ 8
    225x6x3 @ 5-6 ish

    245 moved a lot more like RPE 7 and 250 moved more like RPE 8 than ever. Heading in the right direction.

    DB Step Ups:
    130x8x3 @ 8

    Low Row Machine:
    200x12x3

    Leave a comment:


  • Nate B
    replied
    Sunday, 2/9:

    SSB Squat:
    285x6 @ 6
    295x6 @ 7.5
    300x6 @ 8.5
    270x6x3 @ 5-6 ish

    Overshot 300 a bit. Looked slower than it felt unfortunately, but still felt like a borderline 9. I felt confident in the 7.5 RPE rating for 295, so I'm glad I went for 300 even though it ended up being a bit too much.

    Feet Up Bench:
    215x6 @ 6.5
    225x6 @ 7.5
    230x6 @ 8
    205x6x3 @ 5-6 ish

    Was able to add 5 lbs at about the same RPE. Nice.

    Pendlay Row:
    195x10 @ 7.5
    175x8x3

    DB Lateral Raises:
    20s x15x3

    DB Curls:
    35s x14x3

    Decided to mix it up from hammer curls for a change. Got a nice little "glamour muscles" pump doing these in a little circuit/superset with the lateral raises and triceps pushdowns.

    Cable Rope Triceps Extensions:
    130x14x3

    Leave a comment:


  • Nate B
    replied
    Friday, 2/7:

    Snatch Grip RDL:
    315x8 @ 6.5
    335x8x3 @ 8, 8, 8.5

    Added even more weight again this week. 335 was about all I could handle for three sets.

    DB Bench:
    190x8 @ 7
    200x8x3 @ 8, 8, 9

    Weighted Chins:
    +0x8 @ 6
    +5x8 @ 7
    +10x8x4 @ 8, 8, 8.5, 9

    DB Hammer Curls:
    45s x12x3

    DB LTE:
    35s x12x2
    30s x12

    Couldn't do three sets across with the 35s so I jumped back down to the 30s for the last set.

    Also did my cardio and abs today.

    Leave a comment:


  • Nate B
    replied
    Thursday, 2/6:

    First time lifting with a new tattoo - got my chest done on Wednesday. Felt fine, but I'll be interested to see if having to touch my chest while benching (did spoto press today) will cause any issues. The tattoo is above my nipple line, and I touch below that on my sternum anyway, so I don't anticipate it being a problem.

    Hatfield Squat:
    385x8 @ 7
    405x8x3 @ 8, 8

    Just realized that I wasn't accounting for the 65 lbs SSB when I was logging my working weights for these over the past couple weeks. So I got an instant 20 lbs bump just from that, and also added 20 lbs on top of that. I've been steadily feeling more and more balanced and strong with these the more I've done them - imagine that?

    OHP:
    115x8 @ 7
    125x8x3 @ 8, 8, 8

    125 moved great for all 3 sets of 8. Maybe I'll press 135x8 soon after all.

    Spoto Press:
    195x8 @ 7
    205x8x3 @ 8, 8, 8

    DB Row:
    90x14x3

    Once I hit 15 reps (should be doable by next week) I'll move on up to 95. I'm not super strict with my RPE with these - aim for around 7 or 8.
    Last edited by Nate B; 02-07-2020, 03:19 PM.

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