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  • Monday, 9/27:

    BW: 214.4

    Comp DL:
    535x1 @ 8
    455x5x2 @ 6.5-7
    430x5x2 @ 5-6

    Near flawless execution on the top single - technique and load selection was much better than last week, plus my grip was solid. Felt decently heavy like a [email protected] should, but it moved so smoothly I considered rating it a half RPE lower. 9 weeks out and deads have been clicking - hopefully I can keep riding the wave and pull something big.

    3-1-0 Tempo Bench:
    260x4 @ 9
    230x4x5 @ 5-6

    Jumped to 260 for the top set since I undershot 255 last week and my last warmup of 240 moved a little better than an RPE 7 - ended up being spot on.

    SSB Platz Squat:
    220x10 @ <6
    240x10 @ 7
    250x10x2 @ 8

    Low Row Machine:
    +230x15x3, 14x1 @ 8-9

    Comment


    • Wedesday, 9/29:

      BW: 215.2

      Pin Squat:
      315x4 @ 6
      335x4 @ 8
      345x4 @ 9
      320x4x3 @ 6.5-7

      TnG Bench:
      225x6 @ 5
      245x6 @ 6.5
      260x6 @ 8
      240x6x2 @ 6-ish

      Very pleased to cap off this block with 260x6 @ 8 here. Bench seems to be coming along nicely. If I can get my squat to do anything in this meet prep cycle I should be able to put up a decent total in December.

      Larsen Press:
      185x10 @ <6
      195x10 @ 6.5
      205x10x2 @ 8-9

      Leg Extension Machine:
      +190x18x2 @ 8-9

      EZ Bar Cable Curls:
      110x15x4 @ 8-9

      Comment


      • Thursday, 9/30:

        BW: 214.2

        Been feeling some left elbow/biceps tendinopathy for the past couple weeks or so. Not positive if it's being caused by squatting or benching (I would guess benching) but it doesn't really bother me that much while I'm lifting, mostly afterward. It has been pretty manageable so far, so I'm hoping that continues to be the case.

        Sumo DL w/ bands:
        405x4 @ 6
        430x4 @ 7.5
        445x4 @ 8.5
        410x4x3 @ 6-6.5

        +2 red minis. Happy with 445 moving a little easier than last week. These have progressed well and seem to have been increasing along with my comp DL, so I'd say they've been a pretty productive variation.

        Spoto Press:
        225x6 @ 6
        245x6 @ 8
        255x6 @ 9
        230x6x3 @ 6-ish

        SLDL:
        295x10 @ 5
        315x10 @ 7
        325x10x2 @ 8-8.5

        Felt pretty cooked after these.

        High Row Machine:
        +200x16x3, 14x1 @ 8-9

        Cable Rope Triceps Pushdowns:
        110x16x3, 14x1 @ 8-9
        Last edited by Nate B; 10-05-2021, 04:28 PM.

        Comment


        • Sunday, 10/3:

          BW: 214

          Comp Squat:
          420x1 @ 8
          380x4 @ 8
          335x5 @ 6-ish

          Low stress week. Everything moved well but felt heavy. I played golf earlier in the day which probably made my body feel a little extra tired, too. I bought a pair of SBD knee sleeves (sized down to a medium) and this was my first session using them (switching from large STrong sleeves). The felt really good - a little more stretchy than the STrong sleeves but still feel stiff and solid - but I definitely need some practice getting the tighter sleeves on.

          Comp Bench:
          300x1 @ 8.5
          275x3 @ 8
          245x4 @ 5-ish

          This was a late-ish evening session, and I was literally the only person in the gym. Had to self unrack the top single, which I think contributed to the overshoot.

          Incline CGBP:
          155x8 @ 5
          165x8 @ 6.5
          175x8 @ 8

          Comment


          • Monday, 10/4:

            BW: 214.2

            Comp DL:
            535x1 @ 8.5
            480x4 @ 8
            420x5 @ 5

            Great execution last week, trash execution this week. Rushed the top single off the floor and let the bar drift out in front of me. Really slow up to my knees because of it, but was able to lock it out reasonably quick. In retrospect, 535 might’ve just been a little heavy for the strength I had today, but the technique issue didn’t do me any favors. 480x4 and 420x5 were much better, though.

            3-1-0 Tempo Bench:
            275x1 @ 8
            225x5 @ 6-ish

            Starting to implement some more singles in non-comp lift slots. 275 was a pretty easy 8, so I should have some room to improve.

            3-0-0 SSB Squat:
            260x8 @ 6
            270x8 @ 7
            280x8 @ 8.5

            Low Row Machine:
            +230x15x3 @ 8-9
            Last edited by Nate B; 10-05-2021, 04:29 PM.

            Comment


            • Wedesday, 10/6:

              BW: 214

              Pin Squat:
              295x6 @ 6
              315x6 @ 7.5
              320x6 @ 8

              TnG Bench:
              245x5 @ 6
              255x5 @ 7.5
              260x5 @ 8

              Larsen Press:
              205x7 @ 6
              215x7 @ 7
              225x7 @ 8

              Leg Extension Machine:
              +190x18x2 @ 8-9

              Comment


              • Thursday, 10/7:

                BW: 213.8

                Elbow pain was a little worse today. Tried doing some pullups at the end of this workout but gave up on them because it was really bothering me. I'm really hoping it doesn't mess up the final push of training into my meet.

                Sumo DL w/ bands:
                395x6 @ 6
                405x6 @ 7
                415x6 @ 8

                +2 red minis. Almost rated 415 as an RPE 7.5.

                Football Bar Spoto Press:
                225x5 @ 6
                235x5 @ 7
                245x5 @ 8.5

                The football bar felt kinda awkward (first time ever using it) from a movement pattern standpoint, but actually felt pretty good on my left elbow. Might have to incorporate it a little more into some of my assistance and supplemental pressing slots going forward if the elbow keeps bothering me.

                SLDL:
                315x8 @ 5.5
                335x8 @ 7
                345x8 @ 8

                Comment


                • Monday, 10/11:

                  BW: 212.8

                  Comp Squat:
                  425x1 @ 8
                  385x4 @ 8
                  345x4x4 @ 5-6

                  Pretty nice to hit 425 coming off the low stress week. Getting my squat back into decent territory.

                  303 Tempo DB Wrist Extension & Flexion:
                  10# x12x4 @ 8-9
                  Started this heavy-slow protocol as suggested by Dr. Miles to help alleviate my elbow tendinopathy. I will do it 3x/week directly before starting my bench session for the day. Hopefully the bit of grip training and using my elbow tendons and forearm musculature in a different way than I do in my typical training will help.

                  Comp Bench:
                  295x1 @ 8.5
                  270x3 @ 8
                  235x4x5 @ 4-6

                  My elbow pain was messing with my lockout - bar moved well off the chest, but the bar speed for the last 1/3rd or so of the press was a lot slower than the speed in the first 2/3rds would usually suggest. I was also not pressing back very well. I was able to dial both in by the time I got to the volume work. Maybe I just need a few more warmup sets while my elbow is messed up a bit. Also, might need to cue "back" again.

                  Football Bar Incline CGBP:
                  135x8 @ 6
                  140x8 @ 7
                  145x8 @ 8
                  135x8 @ 6

                  Used the Kabuki football bar that my gym has. The movement felt WEIRD from a motor standpoint, but felt good on the elbow. I feel like I'm going to end up using a bit more weight on these at the same RPEs once I get more accustomed to using the bar.

                  DB Hammer Curls:
                  45s x15x4 @ 8-9

                  DB Lateral Raises:
                  20s x15x4 @ 8-9
                  Last edited by Nate B; 10-15-2021, 03:45 PM.

                  Comment


                  • Tuesday, 10/12:

                    BW: 210.8

                    Comp DL:
                    535x1 @ 8.5
                    480x4 @ 8
                    430x4x3 @ 5-6

                    Wasn't wedging very well today. Finally corrected on like the second backoff set or so. Need to cue hips into the bar early.

                    3-0-3 Tempo DB Wrist Extension & Flexion:
                    10# x12x4 @ 8-9

                    3-1-0 Tempo Bench:
                    275x1 @ 7.5
                    225x5x5 @ 5.5-7

                    During the backoffs, I noticed that flaring my elbows out a bit more feels a little better on my elbow. Makes sense I guess. If that ends up being a quick fix for the time being, the question is how strong can I be in that position.

                    3-0-0 SSB Squat:
                    240x8 @ 5
                    260x8 @ 7
                    270x8 @ 8
                    250x8x2 @ 6.5-7

                    These felt more exhausting than they probably should've. Need to start taking conditioning a bit more seriously vs. just aiming for a daily step goal.

                    Hammer Strength Iso-Lateral Row:
                    +200x18x2, 16x2 @ 8-9

                    Thought my training could use a bit more variety, so I tried a new row machine. Was fun.
                    Last edited by Nate B; 10-15-2021, 03:46 PM.

                    Comment


                    • Thursday, 10/14:

                      BW: 211.4

                      2ct Pause Squat:
                      315x5 @ 6.5
                      330x5 @ 8
                      340x5 @ 9
                      315x5x3 @ 6.5-7

                      Little quick on the pauses, but otherwise went well.

                      303 Tempo DB Wrist Extension & Flexion:
                      10# x12x4 @ 8-9

                      TnG Bench:
                      245x5 @ 6
                      255x5 @ 7.5
                      260x5 @ 8.5
                      235x5x3 @ 5.5-6

                      I think the elbow pain is definitely affecting my pressing strength a bit. Nothing drastic, but I definitely feel like 5-10 lbs. weaker. Think a lot of it is mental.

                      Larsen Press:
                      205x7 @ 6
                      215x7 @ 7
                      225x7 @ 8.5
                      205x7x2 @ 6-ish

                      Between 5 sets of these and 6 sets of TnG, this was a lot of bench volume (and it felt like a lot). Just making a bit of a push before starting the specialization block after a couple more weeks. Elbow was actually starting to feel better as the workout went on. I think it was a combination of being thoroughly warmed up and finding the groove with the slightly more flared elbow position that I've found bothers it less.

                      HS High Row Machine:
                      +200x18x4 @ 8-9

                      Didn't bother my elbow too much, which I'll take as a win. I'll give pullups a try again once the pain improves more.

                      Leg Extension Machine:
                      +205x15x2 @ 8-9

                      Comment


                      • Friday, 10/15:

                        BW: 212

                        Sumo DL w/ bands:
                        405x5 @ 6.5
                        420x5 @ 8
                        430x5 @ 9
                        395x5x3 @ 6-6.5

                        +2 red minis. Gonna keep riding these as long as they keep going up along with my comp DL.

                        Spoto Press:
                        225x5 @ 5
                        245x5 @ 7
                        255x5 @ 8
                        230x5x2 @ 6-ish

                        Used a straight bar this time. Elbow was cranky today, but got through these okay.

                        SLDL:
                        315x8 @ 5
                        335x8 @ 7
                        345x8 @ 8
                        315x8x2 @ 6-ish

                        Comment


                        • Sunday, 10/17:

                          BW: 212.4

                          Comp Squat:
                          425x1 @ 7.5
                          390x4 @ 8
                          350x4x4 @ 5-6

                          Pleasantly surprised with how well the top single moved. In fact, all these squats moved really well. Great session.

                          303 Tempo DB Wrist Extension & Flexion:
                          10# x12x4 @ 8-9

                          Comp Bench:
                          300x1 @ 8
                          275x3 @ 8
                          245x4x5 @ 4-6

                          300x1 moved great, but my butt came off the bench a little bit. Elbow felt a little better than the end of last week, but still a little painful on the eccentric.

                          Football Bar Incline CGBP:
                          135x8 @ 6
                          145x8 @ 8
                          135x8x3 @ 6-7

                          The neutral grip doesn't bother my elbow whatsoever, so I think I'm going to start using the football bar for at least my other supplemental pressing slot (day 3).

                          0-0-3 Tempo Band Curls:
                          light yellow x12x4 @ 8

                          Had a hunch that these might feel pretty good on my elbow. Felt almost like a supplemental rehab exercise to go along with my wrist extension/flexion, since I was able to slowly load the elbow on the eccentric portion of the curl. Elbow actually felt pretty good by the time I was done with these, so I'm going to stick with them 2x/week, either with a band or something else.

                          DB Lateral Raises:
                          20s x15x4 @ 8-9

                          Comment


                          • Monday, 10/18:

                            BW: forgot

                            Comp DL:
                            525x1 @ 8.5
                            470x4 @ 8.5 * <-- forgot to put on my belt lol. Likely wouldn't have overshot otherwise
                            425x4x3 @ 5-6

                            Not a very good session strength or technique wise - going in the wrong direction. Still don't feel like I'm wedging quite right. I usually don't have really good, strong sessions until week 3 or 4 in a block, so I'm not really concerned, but I guess I expected better after my good squat session yesterday.

                            3-0-3 Tempo DB Wrist Extension & Flexion:
                            10# x12x4 @ 8-9

                            3-1-0 Tempo Bench:
                            280x1 @ 7.5
                            230x5x5 @ 5.5-7

                            Happy to follow up the blah deadlift session with this. +5 lbs from last week's single, still undershot by a half RPE, AND my elbow felt relatively good - probably only a 2/10 on the pain scale. I know the recovery process likely won't be linear, but I'm absolutely going to take satisfaction in the good days.

                            3-0-0 SSB Squat:
                            250x8 @ 6
                            270x8 @ 8
                            250x8x3 @ 6-7

                            Hammer Strength Iso-Lateral Row (close neutral grip):
                            +200x18x4 @ 8-9

                            Comment


                            • Wednesday, 10/20:

                              BW: 212.8

                              2ct Pause Squat:
                              315x5 @ 6
                              335x5 @ 8
                              345x5 @ 9
                              315x5x3 @ 6-6.5

                              303 Tempo DB Wrist Extension & Flexion:
                              10# x12x4 @ 8-9

                              TnG Bench:
                              245x5 @ 6
                              255x5 @ 7
                              265x5 @ 8.5
                              240x5x2 @ 5-6

                              Elbow pain still around a 2-3/10 during the eccentric, so I've sustained the small improvement from earlier in the week. Pain is dull and predictable enough that I'm not really focusing on it at all anymore, which helps a lot.

                              Football Bar Larsen Press:
                              185x7 @ 5
                              195x7 @ 6.5
                              205x7 @ 8
                              195x7x2 @ 6-7

                              0-0-3 Band Curls:
                              medium yellow x12x4 @ 8-9

                              Leg Extension Machine:
                              +205x15x2 @ 8-9

                              Comment


                              • Thursday, 10/21:

                                BW: 214

                                Sumo DL w/ bands:
                                405x5 @ 6.5
                                425x5 @ 8
                                435x5 @ 9
                                395x5x3 @ 6-6.5

                                +2 red minis.

                                Spoto Press:
                                225x5 @ 5
                                245x5 @ 7
                                255x5 @ 8
                                230x5x2 @ 6-ish

                                Elbow was about a 2/10. Hope I can keep this up.

                                SLDL:
                                315x8 @ 5
                                335x8 @ 7
                                345x8 @ 8
                                315x8x2 @ 6-ish

                                DB Row:
                                100x13x4 @ 8-9

                                Comment

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