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  • Friday, 8/6:

    BW: 208.8

    Little weekend pump session in the shed.

    DB Rows:
    110x12x4 @ 7-8

    Triceps Extensions:
    orange band x15x4 @ 8-9

    BB Curls:
    75x15x4 @ 7-8

    Lateral Raises:
    red band x18x2, 16x2 @ 8-9

    Comment


    • Sunday, 8/8:

      BW: 209.6

      Comp Squat:
      385x3 @ 8.5
      320x6x4 @ 5.5-7

      Well, I thought I might have turned a corner with my squat last week with the stance change but these were an unexpected struggle. I'll keep trying. One of these days, hopefully something will work and they'll just start clicking again.

      Comp Bench:
      285x3 @ 10
      215x6 @ 4-ish?
      225x6x3 @ 5-6

      Hadn't made a mistake like this in a while. Warmups moved great, so of course I got a little too aggressive and made a 20 lbs jump from my last warmup to my top set. After 2 reps, I was pretty sure I was going to overshoot the RPE, but honestly didn't feel like by much (would've rated the set [email protected] if I had stopped there, so was expecting a [email protected]). On rep 3 my brain just shut off for a second and I touched WAY too high on my chest - bar path was absolute shit and it was an all out RPE 10 grind to lock it out. Did my first set of backoff work based on 285 being a true 3RM and it felt way too easy, so used 225 for the rest, which felt right. On to the next one.

      Duffalo Bar Bench:
      200x10 @ 9
      175x8x3

      EZ Bar Cable Curls:
      110x15x4 @ 8-9

      Comment


      • Monday, 8/9:

        BW: 209.2

        Comp DL:
        485x3 @ 8
        405x6x4 @ 5.5-6.5

        Didn't feel my strongest today and the weights just weren't moving like they should've. Just dropped the loads down a bit and got the work in.

        CGBP:
        225x5 @ 6.5
        235x5 @ 8
        245x5 @ 9
        220x5x2 @ 6-6.5

        Wenning Belt Squat:
        +270x10 @ 9
        +240x8x4

        Low Row Machine:
        +230x13x4 @ 8-9
        Last edited by Nate B; 08-12-2021, 03:00 PM.

        Comment


        • Wednesday, 8/11:

          BW: 208.2

          5-0-0 Tempo Squat:
          305x5 @ 6
          315x5 @ 7.5
          320x5 @ 8
          290x5x3 @ 5.5-6.5

          Shook up this slot in hopes of reversing my squat regression. I'm hoping the higher specificity and long eccentrics here help a bit with my positioning and confidence during the descent of my comp squats. I also dropped the reps down from 8 to 5 and added a third backoff set, because I feel like my session RPEs on squat days indicate I can do another hard set and still recover. I kinda reduced volume a smidge while I was cutting and never really tried very hard to bring it back up.

          TnG Bench:
          235x7 @ 7
          245x7 @ 8.5
          250x7 @ 9
          225x7x2 @ 6

          Chest Press Machine:
          +230x12 @ 6
          +240x12x3 @ 7-8

          Leg Extension Machine:
          190x15x3 @ 7-8

          Just a little extra lower intensity pump work for the hyper trophies. I program 2-3 sets of these as an optional accessory depending on how I feel that I've kinda been skipping lately. Since I kinda realized my session RPEs have been mostly 6-7 for a while now, I figured I could probably afford to do these a little more often.

          Comment


          • Thursday, 8/12:

            BW: 208.2

            Conventional DL w/ belt:
            365x8 @ 5
            385x8 @ 7
            395x8 @ 8
            365x8x2 @ 5-6

            Borderline RPE 7.5 on the top set.

            Pin Bench (1" off chest):
            235x5 @ 7
            245x5 @ 8
            255x5 @ 9
            225x5x3 @ 6-ish

            Borderine half RPE point undershoot on the top set here as well. I figure 260 or so should be there next time.

            Wide Stance SSB Good Mornings:
            190x10 @ 9
            170x8x4

            These were a little more brutal than I anticipated. Might need to round down the load a little if I'm gonna do 4 sets after the [email protected]
            Last edited by Nate B; 08-13-2021, 07:20 PM.

            Comment


            • Sunday, 8/15:

              BW: 209.2

              Comp Squat:
              390x3 @ 8
              365x6 @ 8.5
              325x6x3 @ 6-6.5

              This felt like a big win. My technique felt solid and I felt confident with the weight on my back for the first time in a while. The top triple may not have been a true RPE 8 based on both how it felt and how well what was supposed to be a [email protected] moved after it. Usually the weights start moving better on week 3 or 4 or a block, but this wasn't really reliably happening for a while, so I'm very happy with this.

              Comp Bench:
              280x3 @ 8
              260x6 @ 9
              225x6x3 @ 5-6

              Much cleaner session than last week. Everything moved well and felt solid.

              Duffalo Bar Bench:
              190x8x4 @ 6-7

              Taking a bit of a different approach here and just hitting 4 sets of 8 @ ~68% now that I've pretty much established what my e1RM is with these after doing comp bench. Just getting additional volume in while keeping the fatigue lower. One set of [email protected] probably wasn't doing much either way.

              DB Hammer Curls:
              AMRAP w/ 45s, 40s, 35s, 30s

              DB Lateral Raises:
              AMRAP w/ 25s, 20s, 15s, 12s

              Supersetted biceps curls and lateral raises with a "run the rack" scheme just to mix things up. Basically went straight from the curls to the lat raises and maybe rested 30 seconds after each superset. Got though it pretty quickly and the pump was crazy.

              Comment


              • Monday, 8/16:

                BW: 210

                Comp DL:
                495x3 @ 8
                465x6 @ 9
                415x6x3 @ 5.5-6.5

                Everything moved well this week. Let the bar drift away from me a little on the third rep of the top triple (just didn't set my lats tight enough I think) but it was still a pretty smooth set. Kinda want 500x3 @ 8 next week...might load it up no matter what unless I'm reasonably certain it'll be a big overshoot.

                CGBP:
                225x5 @ 7
                235x5 @ 8
                245x5 @ 9.5
                215x5x3 @ 6-ish

                Not my best but could've been worse.

                Wenning Belt Squat:
                +270x10 @ 9
                +240x8x4

                Low Row Machine:
                +230x13x4 @ 8-10

                Comment


                • Wednesday, 8/18:

                  BW: 210.8

                  5-0-0 Tempo Squat:
                  305x5 @ 6
                  320x5 @ 8
                  330x5 @ 9
                  295x5x3 @ 6-6.5

                  Moved to an RPE 9 top set this week. These moved well and the 5ct tempo was a little more consistent than last week. Might have 335 in me for the top set next time.

                  TnG Bench:
                  235x7 @ 7
                  245x7 @ 8
                  255x7 @ 9
                  230x7x2 @ 6-ish

                  These moved great today. Was able to keep all the reps very consistent and controlled, something that I don't always do with higher rep TnG.

                  Chest Press Machine:
                  +240x12x4 @ 7-8

                  Leg Extension Machine:
                  190x15x3 @ 7-8

                  Comment


                  • Thursday, 8/19:

                    BW: 210.8

                    Conventional DL w/ belt:
                    435x5 @ 8.5
                    365x8x4 @ 6-7

                    Hit a top set of [email protected](supposed to be) 9 followed by some backoff 8s. Feel like this approach struck a pretty good balance between hitting the average intensity that I want while getting a moderately heavy top set in.

                    Pin Bench (1" off chest):
                    225x5 @ 6
                    245x5 @ 7.5
                    255x5 @ 8.5
                    230x5x3 @ 5-6

                    Definite undershoot on the top set this week. Improving.

                    Wide Stance SSB Good Mornings:
                    190x10 @ 9
                    170x8x3

                    Pullups:
                    AMRAP w/ bodyweight = 14, 12, 11, 8

                    Comment


                    • Monday, 8/23:

                      BW: 208.8

                      Comp Squat:
                      395x3 @ 8.5
                      365x6 @ 9
                      325x6x3 @ 6-7

                      395x3 @ 8 might've been there if my technique was better - sloppy second and third rep. Last week I trusted myself and got more into my knees on the descent, but I was stopping my knees too soon and pushing my hips back too much in an almost two-part motion this week. Heat index was in the upper 90s yesterday, and neither my gym nor my shed home gym have air conditioning, so this session was brutally hot. Maybe the heat was affecting my focus a bit. I'll blame it on that at least.

                      Comp Bench:
                      280x3 @ 8.5
                      260x6 @ 9
                      225x6x3 @ 5-6

                      Reps 1 and 2 were going well, then for some reason I decided to pause for a 2ct on rep 3. Told myself a true RPE 8 was probably there with a 1ct pause, and based on how the rest of the sets went this was probably accurate.

                      Duffalo Bar Bench:
                      190x8x4 @ 6-7

                      EZ Bar Cable Curls:
                      100x15x4 @ 8-9

                      I had literally sweated through every square inch of my shirt by this point. Miserable. Can't wait to do it again tomorrow. The gym needs more floor fans or a few overhead ones.

                      Comment


                      • Tuesday, 8/24:

                        BW: 208.8

                        Comp DL:
                        500x3 @ 8
                        470x6 @ 9
                        415x6x3 @ 5.5-6.5

                        So, 500 was certainly there - it might've actually moved better than 495 did last week. Maybe I should've gone for it sooner. I know "RPE PRs" are kind of a joke, but in all honesty, hitting 500 for a [email protected] has been a mini goal of mine ever since I started incorporating [email protected] as my occasional top set in developmental blocks, so this felt like a milestone of sorts. I still remember the first time I pulled 500 for a tough [email protected] in the last couple weeks of prep for my January 2020 meet - now I'm hitting it for a smooth triple in a dev block. Getting closer to that coveted 600 lbs pull.

                        CGBP:
                        225x5 @ 6.5
                        235x5 @ 8
                        245x5 @ 9
                        220x5x3 @ 5-6

                        Wenning Belt Squat:
                        +270x10 @ 8.5
                        +240x8x3

                        Low Row Machine:
                        +230x14x2, 13x2 @ 8-9

                        Comment


                        • Thursday, 8/26:

                          BW: 208.8

                          5-0-0 Tempo Squat:
                          315x5 @ 7.5
                          325x5 @ 8.5
                          330x5 @ 9
                          295x5x3 @ 6-6.5

                          TnG Bench:
                          225x7 @ 6
                          245x7 @ 8
                          255x7 @ 10
                          225x7x2 @ 6-ish

                          Not sure quite what happened on the top set. Maybe my RPE assessment for 245x7 was off.

                          Chest Press Machine:
                          +240x12x4 @ 7-8

                          Leg Extension Machine:
                          190x15x3 @ 7-8

                          Comment


                          • Friday, 8/27:

                            BW: 210

                            Conventional DL w/ belt:
                            435x5 @ 9
                            355x8x4 @ 6-7

                            These took more out of me than I expected. Not quite up to last week’s standard.

                            Pin Bench (1" off chest):
                            225x5 @ 6
                            245x5 @ 7.5
                            255x5 @ 8.5
                            230x5x3 @ 6-ish

                            Thought the RPE 10 grinder from my TnG bench session would be more detrimental to these, but was able to more or less match last week.

                            Wide Stance SSB Good Mornings:
                            180x10 @ 9
                            160x8x3

                            Had to take some weight off the bar for these because my posterior chain felt fried. Very ready for this upcoming deload.

                            Pullups:
                            AMRAP w/ bodyweight = 13, 12, 10, 9

                            Comment


                            • Sunday, 8/29:

                              BW: 209.8

                              Comp Squat:
                              405x1 @ 7.5
                              330x5x2 @ 5-6

                              Felt like trash for these. Hopefully I can drop some of this fatigue by the end of the week and I can keep building on the bit of momentum I was starting to see the last couple weeks. Tried out a squat bar for the first time for these because it was already in the rack and I'll probably be using one at my next meet. Felt very secure on my back - the bigger center knurling definitely helps.

                              Comp Bench:
                              285x1 @ 7
                              230x5x2 @ 5-ish

                              Top single moved very smoothly but felt heavier than it should've. Still rated @ 7. Will move to [email protected] after the low stress week is finished.

                              DB Bench:
                              90s x10x2 @ 7

                              DB Hammer Curls:
                              45s x15x3 @ 8-9

                              DB Lateral Raises:
                              25s x12x3 @ 8-9

                              Comment


                              • Monday, 8/30:

                                BW: 209.8

                                Comp DL:
                                510x1 @ 7
                                420x5x2 @ 5-6

                                Moved pretty well. I expected my strength to not quite be where it was last week given the fatigue I'm still feeling and the transition from triples to singles.

                                3-1-0 Tempo Bench:
                                235x5 @ 6.5
                                245x5 @ 7.5
                                250x5 @ 8

                                SSB Platz Squat:
                                220x10 @ 6
                                230x10 @ 7
                                240x10 @ 7.5

                                Low Row Machine:
                                +200x18x3 @ 8-9

                                Comment

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