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  • Nate B
    replied
    Tuesday, 2/4:

    Trap Bar DL:
    375x6 @ 6
    390x6 @ 6.5
    410x6 @ 8
    370x6x3 @ 5-6 ish

    I cannot seem to find a hand placement that works. I had to reset my grip twice during the top set - not so much because my hands were ouchie or my grip was slipping, rather the bar just kept tipping forward or backwards. Probably the most frustrating set I've ever done in which I both hit my target RPE and made a 5 lbs jump from the previous week haha.

    TnG Bench:
    235x6 @ 6.5
    245x6 @ 8 (initially rated @ 7.5 because I'm stubborn and too aggressive)
    250x6 @ 9
    225x6x3 @ 5-6 ish

    No excuses, just overshot. I should've rated 245x6 @ 8 instead of @ 7.5 (like I did initially). A little too ambitious, I guess.

    DB Step Ups:
    120x8x3 @ 8

    DB Hammer Curls:
    45s x12x3

    Cable Rope Triceps Extensions:
    130x14x3
    Last edited by Nate B; 02-07-2020, 03:15 PM.

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  • Nate B
    replied
    Monday, 2/3:

    SSB Squat:
    275x6 @ 6
    285x6 @ 7
    295x6 @ 8.5
    265x6x3 @ 5-6 ish

    My knees seemed to be moving around less, which is good. Really thought 295 would be more of a true RPE 8 after the set of 285x6 @ 7, but while the bar speed looked okay on video, I didn't feel as confident during the set that I could bang out 2 more reps if needed. SSB squats make me feel weak haha.

    Feet Up Bench:
    205x6 @ 6
    215x6 @ 7
    225x6 @ 8
    205x6x3 @ 5-6 ish

    Pendlay Row:
    195x10 @ 8
    175x8x3

    DB Lateral Raises:
    20s x14x3

    Continuing to add a rep weekly. Once I can hit 15 reps for all 3 sets, I'll try out the 25s.

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  • Nate B
    replied
    Thursday, 1/30:

    Trap Bar DL:
    375x6 @ 6
    390x6 @ 7
    405x6 @ 8
    365x6x3 @ 5-6 ish

    Yep, still hate these haha. The low handles (and high handles for that matter, too) are really thin and cut into my fingers, so even with straps my grip doesn't feel very stable at all. I did most of these reps semi TnG solely because I just wanted to get through the set and make my hands stop hurting haha.

    TnG Bench:
    235x6 @ 6
    245x6 @ 7.5
    250x6 @ 8
    225x6x3 @ 5-6 ish

    DB Step Ups:
    120x8x3 @ 8

    Still kinda difficult to gauge RPE. I tried to push off the ground with my other leg as little as possible, but as I got fatigued I wanted to cheat and push off the floor more, so the RPE rating is basically based on "technical failure," with that failure being when I start to really want to push off the ground harder with my off leg.

    Friday, 1/31:

    Hatfield Squat:
    345x8 @ 7
    365x8x2 @ 8, 8

    Kind of have to keep myself honest with these for an accurate RPE rating. If I really wanted to pull on the "handles" hard to get myself through the sticking point, I could, but I try to pull somewhat lightly. I feel like I could probably rep out 405 if I really used my arms and threw on a belt.

    OHP:
    115x8 @ 7
    120x8x2 @ 7.5, 8

    Did a better job of pressing both up and back. Resulted in a better bar path and easier reps. I should have 125 no problem next time.

    Spoto Press:
    195x8 @ 7
    205x8x3 @ 8, 8, 8.5

    DB Row:
    90x13x3

    Saturday, 2/1:

    Snatch Grip RDL:
    315x8 @ 7
    325x8x2 @ 8, 8

    Added some weight. I use a somewhat narrow snatch grip (index fingers on rings) to avoid smashing my nuts.

    DB Bench:
    190x8 @ 7
    200x8x2 @ 8, 8.5

    Weighted Chins:
    +0x8 @ 6
    +5x8 @ 7
    +10x8x3 @ 8, 8, 9

    Low Row Machine:
    180x15x3

    May be time to add some weight to these. Even after hitting weighted chins, I was able to do sets of 15 across.

    DB Hammer Curls:
    45s x12x3

    DB LTE:
    30s x 14x3

    Might be time for the 35s.

    Also did my cardio and abs today.

    Leave a comment:


  • Nate B
    replied
    Wednesday, 1/29:

    Couldn't start the training week until today. Going to have to go four consecutive training days Wed-Sat.

    SSB Squat:
    275x6 @ 6
    285x6 @ 7
    295x6 @ 8.5
    265x6x3 @ 5-6 ish

    My right knee was shifting medially coming out of the bottom for some reason. I also had a funny feeling in my right hamstring for these, so maybe the two are related. I'll have to be more conscious of what my knees are doing.

    Feet Up Bench:
    205x6 @ 6
    215x6 @ 7
    225x6 @ 8
    205x6x3 @ 5-6 ish

    Pendlay Row:
    195x10 @ 8
    175x8x3

    DB Lateral Raises:
    20s x13x3

    DB Hammer Curls:
    45s x12x3

    Unilateral Cable Rope Triceps Extensions:
    50x14x3

    Leave a comment:


  • Nate B
    replied
    Thursday, 1/23:

    Snatch Grip RDL:
    275x8 @ 6
    295x8 @ 6.5
    315x8x2 @ 8, 8

    DB Bench:
    180x8 @ 6
    190x8 @ 7
    200x8x2 @ 8, 8.5

    Weighted Chins:
    +0x8 @ 6
    +5x8 @ 7
    +10x8x2 @ 8, 8

    DB Hammer Curls:
    40s x14x3

    DB LTE:
    30s x14x3

    Leave a comment:


  • Nate B
    replied
    Wednesday, 1/22:

    Hatfield Squat:
    325x8 @ 6
    335x8 @ 6.5
    355x8x2 @ 8, 8

    Ended up having a lot of fun with this variation. It sort of overloads your legs and glutes because since you can use your arms to pull yourself a little bit out of the hole to blow through what would be a sticking point, you can use a decent amount more weight than you otherwise would be able to. The SSB felt more stable and balanced on my back than I thought it would.

    OHP:
    105x8 @ 6
    115x8 @ 7.5
    120x8x2 @ 8, 8.5

    Absolutely pathetic amount of weight used here - utterly humiliating lol. I was hoping to get at least get a plate on each side, but quickly realized that wasn't gonna happen. In my defense, these were pretty strict presses, mostly because the movement felt really foreign and I couldn't time up a slight layback with a press that didn't end up out in front of me. I can't remember the last time I trained standing barbell OHP (probably been at least a year) so it's not too surprising that I'm pretty weak at it.

    Spoto Press:
    185x8 @ 6
    195x8 @ 7
    205x8x2 @ 8, 8.5

    Low Row Machine:
    +180x15x3

    Leave a comment:


  • Nate B
    replied
    Tuesday, 1/21:

    Trap Bar DL, low handles:
    345x8 @ 6
    365x8 @ 7.5
    375x8x2 @ 8, 8.5

    I hadn't done trap bar deadlifts in a while and I still am not a big fan of them. I know a lot of people prefer them to straight bar and think they feel more "natural," but they've just never felt right for me. Even when I use the low handles and try to keep my knees back and hinge at the hips, it still feels awkward and not totally like a deadlift. Felt some decent glute and back activation, though, and am feeling some DOMS in those spots a day later, so I must have done a good enough job with them.

    TnG Bench:
    215x8 @ 6
    225x8 @ 7
    235x8x2 @ 8, 9

    Just was getting a little tired by the last set of 8, so a bit of an overshoot.

    DB Step Ups:
    120x8x3 @ 8-ish?

    This was my first time doing these since high school basketball pre-season strength and conditioning, so a solid 10 years. To be honest, I've always somewhat avoided doing these since then because they remind me of something a bunch of older women would do in a step aerobics class, so I was slightly embarrassed doing them in a gym with multi-ply powerlifters, but it wasn't too bad.

    Low Row Machine:
    +180x15x3

    Leave a comment:


  • Nate B
    replied
    Monday, 1/20:

    Back at it. Offseason work has officially been initiated. I'm taking a bit of a break from competition movements and focusing on less specific variations, neglected movements/ROM, and GPP for a while.

    SSB Squat:
    245x8 @ 6
    255x8 @ 7
    265x8x2 @ 8, 8

    I underestimated how sensitive I'd be to volume coming back from a taper/peak. Breathing started to get pretty heavy and legs started to burn a bit by rep 6.

    Feet Up Bench:
    185x8 @ 6
    195x8 @ 6.5
    210x8x2 @ 8, 8.5

    Done with a slight pause, like everything unless otherwise noted. For reps higher than 5, though, the pause isn't nearly as long as a comp pause, just not a TnG.

    Pendlay Row:
    165x11 @ 6
    175x11 @ 7
    185x11x2 @ 8, 8.5

    Decently strict with these. I supersetted them with feet up bench and wow I was embarrassingly gassed - like legitimately short of breath. I need to get my work capacity back up.

    DB Lateral Raises:
    20s x12x3

    DB Curls:
    35s x14x2
    35s x12

    Was doing all the dumbbell accessory work in a little circuit. Got gassed and and had to bump the reps down for 35 lb dumbbell biceps curls. Shame.

    Unilateral Cable Rope Triceps Extensions:
    50x14x3
    Last edited by Nate B; 01-21-2020, 03:57 PM.

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  • Nate B
    replied
    Saturday, 1/18:

    Meet Day. Three hour drive up to Cleveland and the roads were a mess pretty much the whole way due to steady rain and sleet. I left early to account for this and still made it to the venue on time - I was in the afternoon session thankfully, so didn't have to wake up too early regardless. The meet ended up being about an hour delayed because of it, so there was a good bit of waiting around before the morning session wrapped up. Weighed in, pounded a couple Chick-fil-a sandwiches, 64 oz of Gatorade, and 200 mg of caffeine.

    My wife had to work, and I didn't want to ask my brother or any of my gym friends to accompany me on a three hour drive and sit through a boring meet, so I was flying solo. Luckily, I ended up befriending a junior lifter from the University of Pittsburgh who was also a -105 and had fairly similar openers and identical rack heights to mine. He also had a friend from Pitt's powerlifting team handling him. So, we warmed up together for all three lifts since we were using similar warmup weights and had our squat and bench J-hooks at the same heights (we were two of the taller competitors at the meet, go figure) and since we were opening at most three spots apart from each other, I was able to get a good idea of how to pace my warmups with his handler keeping him on track. His handler was very generous and accommodating and basically ended up partially handling me haha - he did little things for me like chalking my back, letting me know how far out I was from being on deck, in the hole, etc. and they both took some stress out of the whole process. If you ever read this, thanks Michael and Peter, and congrats on qualifying for college nats haha.

    Squat:
    170 (374) / 182.5 (402) / 190 (418) -- 3/3, 9 whites

    Squats felt really good in warmups. RPE for the opener of 170 was @ lol. 182.5 was @ 8. This was probably the strongest my squat felt this entire meet prep cycle. I was SINKING these, too, so I know I was really feeling strong. I squatted way too deep in my first meet, too. I guess I'm subconsciously (or maybe a little consciously) afraid of getting red lighted on depth. I'm very confident that 195 (maybe even 197.5) was there if I wanted it, but I stuck to the plan that Leah and I laid out and did 190 for my third, which ended up being about @ 9. I'd rather take the relatively sure thing of 190, lay a foundation for a solid total, and save some energy for bench and deadlift.

    Bench:
    120 (264) / 127.5 (281) / 132.5 (292) -- 3/3, 9 whites

    Opener didn't feel quite as much of a joke as the squat opener, but still pretty easy - solid RPE 7. Press commands were a little slower than I was pausing in training by just by a fraction of a second, so pretty reasonable and about what I expected. Hit 127.5 @ 8.5 for the second attempt, so I was reasonably confident that 132.5 would be there. It was a hard rep, but I got it up at about RPE 9.5. I might've had 135 in me, but nothing more.

    Deadlift:
    212.5 (468) / 225 (495) / -237.5 (-523) -- 2/3, 6 whites, 3 reds

    I was starting to feel a little fatigued by the end of benches. While I remembered to eat, my dumb caffeine addicted ass forgot to take another 200mg caffeine pill immediately after benches like I had planned, so that definitely didn't help. I hit my planned opener of 212.5 @ 7.5. Leah had given me "plan A" and a "plan B" second and third attempt suggestions based off of how the opener moved. Plan A 2nd attempt was 227.5 and plan B was 220. This was definitely the slowest opener of the day, but I felt like it didn't move slow enough to warrant plan B. I also didn't feel like it moved fast enough to warrant plan A, so I was in a bit of a predicament. I was running up against the 60 second clock to get my attempt in, so I wrote down 225. It took a little while to break the floor, but once it did I locked it out relatively quickly. This is typically how a single @ 9 will move for me - takes a bit of effort to get it started, but once it does it moves with pretty good bar speed from mid shin to lockout. If I trusted myself that 225 was an RPE 9, I would've put in 232.5 for my third attempt - MAYBE 235 if I was feeling frisky. However, I started to second guess my RPE 9 rating after not one but two different people remarked to me how fast I locked my second attempt out after I walked off the platform. I thought "you know, maybe that was really @ 8.5" and talked myself into 237.5 (my plan A attempt) for my third. In hindsight, this was a pretty big jump from a 2nd to 3rd attempt, even if it had been @ 8.5, so there was some inherent risk here. I fought it for a few seconds but it didn't budge off the floor. Oh well.

    I ended up going 8/9 for a 547.5 kg (1,205 lbs) total. I was disappointed with the number at first because I was obviously coming fresh off the missed deadlift, but all in all I'm happy with the result. My main goal when I signed up for this meet was to total 1,200+ lbs and I ended up doing that even while leaving some weight on the platform, so I'm satisfied with that. However, I only hit 1/3 on my individual lift goals of 400/300/500 squat bench deadlift respectively. I knew 300 bench wasn't going to happen since it wasn't even a plan A third attempt, but I figured squat and deadlift would be pretty easy since I had hit both already in training. Got the squat with ease and I know that a 500+ deadlift was there had I handled my attempts a little differently. I'll get 'em next time.
    Last edited by Nate B; 01-21-2020, 03:31 PM.

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  • Nate B
    replied
    Wednesday, 1/15:

    Last training day before the meet. Did my openers for squat and bench, followed by doubles @ 8. I feel ready!

    Squat:
    375x1 @ 6.5
    375x2 @ 7.5

    Jesus, that was smoked. When your opener feels like a warmup >>>

    Bench:
    265x1 @ 7
    265x2x2 @ 7.5, 8

    Not quite as smoked as the squat opener, but still speedy.

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  • Nate B
    replied
    Monday, 1/13:

    Meet week. I got my attempts card from Leah and everything looks good. I would've liked to have been a bit more aggressive with my "option A" thirds, but as they stand they look like numbers I have a great chance at hitting on a good day. I know there's strategy involved, too, and I want to focus on building a good total rather than trying to squeeze every last kg out of all three lifts. I've obviously got the green light to go hard on my third deadlift attempt if I'm feeling it. If I'm feeling exceptionally well and my second attempts move crazy fast for squat and bench, then I've also got the green light to go "off script" a little there too. I'd have to feel very confident, though.

    Today, I worked up to a single @ 8 followed by 2-3 backoff sets for both squat and bench. For deadlift, I just went through my warmups. On Wednesday, I'll hit my openers for just squat and bench, which are intentionally a good bit lower than my recent singles @ 8. Just need to get on the board.

    Squat:
    395x1 @ 8
    355x2x2

    Bench:
    280x1 @ 8
    265x1x3

    Sumo Deadlift:
    435x1

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  • Nate B
    replied
    Thursday, 1/9:

    2ct Pause Sumo DL:

    405x3 @ 6.5
    430x3 @ 8
    445x3 @ 9
    [email protected] 8, 8.5

    Did these all with straps - grip has never been an issue for me and I'm trying to protect my hands for meet day.

    Blue Slingshot Bench:
    315x1 @ 8
    275x4x4 @ 7.5, 7.5, 8, 8

    Incline:
    185x4 @ 7
    195x4 @ 8
    205x4 @ 9
    190x4x2 @ 7.5, 8

    Leave a comment:


  • Nate B
    replied
    Wednesday, 1/8:

    Pin Squat:
    325x3 @ 7
    335x3 @ 8
    345x3 @ 9
    335x3x2 @ 8.5, 9

    Got into the gym fairly late in the evening and I just don't think I was able to lift with the same intensity or energy as I usually do. Was able to handle more or less the same loads as last week, but things felt about 0.5 RPE more difficult.

    TnG Bench:
    295x1 @ 8
    260x4x4 @ 8, 8, 8.5, 9

    Last warmups were 255 and 275 (I try to take small jumps with my bench warmups). I expected 275 to be somewhere around @6.5 to 7 and it flew up like a true 6. Went for 295 and it was there. Aside from the CGBP hiccup earlier in the week, I've been benching really well recently. Benching 3 plates unassisted at some point soon would be pretty sweet.

    WGBP, 2ct Pause:
    225x4 @ 7
    235x4 @ 8.5
    240x4 @ 9
    220x4x2 @ 7, 7

    Shortened my rest times and rushed through these a bit, so even though I was feeling a bit stronger than last week, the loads used and outcomes were pretty much identical.

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  • Nate B
    replied
    Monday, 1/6:

    Today was much better than Sunday. Definitely feel like I was able to refocus and get back on track.

    Sumo Deadlift:
    485x1 @ 8
    500x1 @ 9
    475x2 @ 9.5
    460x2 @ 7
    415x4 @ 7
    395x4

    485 and 500 moved well for their respective RPE. Pulling 500 was pretty cool. Bumped down about 10 lbs for the double @ target RPE 9 because I could tell I was feeling a bit fatigued from the two heavy singles. I thought my hips might've been a little low at the start of the two singles, so I thought "high hips" for the double - ended up being too high and I essentially stiff legged the first rep up (almost didn't get it off the floor). The rep was basically all back and hamstrings, and I feel like I'm lucky I didn't hurt myself because they were definitely way overloaded - would've never attempted that weight for a stiff leg deadlift. Corrected the second rep and got it up faster than the first. Definitely won't cue "high hips" again haha!

    Bench:
    285x1 @ 8
    225x4x2
    260x3x3 @ 8, 8.5, 8.5

    These all went well. The triples with 260 started to get a little harder than I anticipated, but I always tend to gas a little fast on bench for some reason. Had my spotter give start-press-rack commands for the first time this cycle. I feel like I got the press command a little quick, but the bar was motionless on my chest on video review. Even if it was a generous command, I've found that getting yourself accustomed to pressing on someone else's command rather than your own internal one makes a significant enough difference on meet day.

    SSB Squat:
    255x6 @ 6
    265x6 @ 7
    275x6x3 @ 7.5, 7.5, 8

    I benched first and deadlifted second today because the deadlift platforms were occupied when I got to the gym, so I did these immediately after deads. Quads were really feeling it. Decided to just take it easy with the load again and shoot for anything in the @7-8 range.

    Leave a comment:


  • Nate B
    replied
    Sunday, 1/5:

    Squat:
    395x1 @ 8.5
    410x1 @ 9.5
    385x2 @ 8.5
    375x2 @ 8
    340x4 @ 7
    320x4

    Missed a lot of my RPE targets - not great. My quads might've been a little more fatigued than usual because my dumbass decided mixing up my cardio two weeks out wasn't a bad idea and I did one of those attack bikes the day before, which I felt in my quads more than my usual incline treadmill walk. I also really lacked focus today for whatever reason, which is weird because I'm usually extra focused on the weekends when the gym isn't very crowded. I thought I loaded 400 on the bar for the first single, so I thought 410 would've been the right load for @9, but after it was a grinder, I looked at the video again, counted the plates, and realized I never put a 2.5 on the ends. Went somewhat conservative for the [email protected] set and ended up hitting it at more of @8.5, but my depth on the first of the two reps was also questionable. Stark contrast in confidence after squats compared to my great session last week. Need to refocus and rebound.

    CGBP:
    255x1 @ 8
    265x1 @ fail
    245x2 @ 9.5
    235x2 @ 7
    235x3 @ 8
    215x3

    Absolute mess. Technique was all over the place. I was supposed to hit 235x2x2 but after feeling how easy the first set was, I pounded out an extra rep because I was so frustrated with myself up to that point and wanted to prove to myself the fucked up sets before were due to lack of focus and technique, not strength. Slim pickings at the gym for a spotter on a Sunday and the one I had was very distracting. No excuses, though. I should've stuck to my guns and been conservative with my assistance lifts like I have been doing the past few weeks. I need to be better than this, especially being just two weeks out.

    RDL:
    345x6x3 @ 7, 7.5, 7.5

    These were supposed to be @8, but after the disaster of a session to this point I just wanted to take it easy and not push anything.
    Last edited by Nate B; 01-06-2020, 03:14 PM.

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