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  • Sunday, 10/24:

    BW: 213

    Comp Squat:
    430x1 @ 8
    390x4 @ 8
    350x4x4 @ 5-6.5

    Another good squat session in the books. I've been telling myself that maybe I'll make up for like 6 months of zero/negative squat gains in the last 6 weeks of this meet prep lol.

    303 Tempo DB Wrist Extension & Flexion:
    15# x10x4 @ 8-9

    Comp Bench:
    300x1 @ 8.5
    275x3 @ 8
    240x4x5 @ 4-5.5

    Had to self unrack today since the only other people in the gym were on cardio equipment. Probably wouldn't have overshot 300x1 if I had a handoff. Also, I tried heels up benching for the first time in my life since the fed I'll be competing in allows it. I felt like my arch, leg drive, and overall tightness were better, but I felt a little less stable. I think I'm going to make the switch since the pros outweigh the one con - honestly, I'll probably be able to figure out the stability aspect with some more practice.

    Football Bar Incline CGBP:
    135x8 @ 5
    150x8 @ 8
    140x8x3 @ 6-7

    DB Curls:
    35s x15x4 @ 7-ish

    Elbow felt pretty good today, so I tried out some actual curls. Kept these light-ish and slow/controlled.

    DB Lateral Raises:
    20s x15x4 @ 8-9

    Comment


    • Monday, 10/25:

      BW: 213

      Comp DL:
      535x1 @ 8.5
      480x4 @ 7.5
      435x4x4 @ 5-6

      Better wedging and overall technique. Found 535x1 and 480x4 somewhat difficult to rate RPE-wise. Both felt like RPE 8s, but 535 moved a little slow and 480 moved a little fast. Not sure why I was having a hard time giving an accurate rating, but I am sure that I was close enough for it to not really matter.

      3-0-3 Tempo DB Wrist Extension & Flexion:
      15# x10x4 @ 8-9

      3ct Pause Bench:
      285x1 @ 8
      230x5x5 @ 5-7

      Getting even a little bit more specific with my variation in this slot.

      3-0-0 SSB Squat:
      250x8 @ 6
      270x8 @ 7.5
      250x8x3 @ 6-6.5

      Low Row Machine:
      +230x15x4 @ 8-9

      Comment


      • Wednesday, 10/27:

        BW: 213.2

        2ct Pause Squat:
        315x5 @ 6
        335x5 @ 7.5
        345x5 @ 8.5
        315x5x3 @ 6-6.5

        Same weights as last time but feeling a tad easier. Nice.

        303 Tempo DB Wrist Extension & Flexion:
        15# x10x4 @ 8-9

        TnG Bench:
        245x5 @ 6
        255x5 @ 7
        265x5 @ 8
        245x5x2 @ 5-6

        Nice work. Elbow pain was nonexistent today, which I'm pretty thrilled about.

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

        EZ Bar Cable Curls:
        100x15x4 @ 8-9

        Comment


        • Friday, 10/29:

          BW: 213

          2ct Pause Sumo DL:
          425x5 @ 7
          435x5 @ 8
          450x5 @ 9
          405x5x2 @ 6-ish

          Pin Bench (~2" off chest):
          245x5 @ 6
          255x5 @ 7
          265x5 @ 8
          240x5x3 @ 5-6

          Planned on doing slingshot bench today, but left my slingshot at home. Wanted to overload in this slot, so settled for pin bench off the chest.

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

          DB Row:
          100x13x3 @ 8-9

          Comment


          • Monday, 11/1:

            BW: forgot

            Comp Squat:
            430x1 @ 8
            400x4 @ 9
            360x4x4 @ 6-7
            390x1 @ 7

            All these moved great and hit my targets well. Was very tempted to go for the more aesthetically pleasing and easier to load options of 405 and 365 for the [email protected] and 4x4 backoffs, but stuck to the plan.

            303 Tempo DB Wrist Extension & Flexion:
            15# x10x3 @ 8-9

            I think these have helped a lot. Elbow pain has subsided quite a bit over the past few weeks.

            Comp Bench:
            285x1 @ 6.5
            300x1 @ 8
            285x3 @ 8.5
            250x3x6 @ 5-6.5

            Lotta sets today due to all the submax triples. Heels up benching is getting better session by session. I can't really tell yet if I'm stronger or weaker with this technique, but it does pretty much prevent me from lifting my butt off the bench when I leg drive. Undershot my planned [email protected], which was based on how warmups were moving, and my [email protected] because I didn't 100% trust my rating for 300x1 @ 8 at first.

            Football Bar Incline Bench:
            155x6 @ 6
            165x6 @ 7.5
            155x6x3 @ 6-6.5

            EZ Bar Cable Curls:
            100x16x3 @ 8

            DB Lateral Raises:
            20s x16x3 @ 8-9

            Comment


            • Tuesday, 11/2:

              BW: 213.6

              Comp DL:
              535x1 @ 8
              495x4 @ 8.5
              440x4x4 @ 5-6
              485x1 @ 6.5

              Top single moved pretty well despite a minor technique issue - wedged and initiated with my hips and glutes okay, but I locked my knees out a bit early which slowed down the lockout a tad. I think the half RPE undershoot on the [email protected] was due to using straps. I either need to account for this or just barehand everything but the backoffs.

              3-0-3 Tempo DB Wrist Extension & Flexion:
              15# x10x3 @ 8-9

              3ct Pause Bench:
              285x1 @ 8
              240x4x5 @ 5.5-6.5

              SSB Squat:
              290x6 @ 6
              310x6 @ 8
              290x6x3 @ 6-7

              Low Row Machine:
              +250x12x4 @ 8-9

              Comment


              • Thursday, 11/4:

                BW: 212.8

                2ct Pause Squat:
                315x5 @ 6
                335x5 @ 8
                345x5 @ 9
                325x5x2 @ 7-7.5

                303 Tempo DB Wrist Extension & Flexion:
                15# x10x3 @ 8-9

                TnG Bench:
                255x4 @ 6
                265x4 @ 7
                275x4 @ 8
                255x4x2 @ 6-ish

                Elbow was bothering me a bit more today than it has been the past week or so, but not enough to affect my pressing strength or anything.

                Feet Up Bench:
                225x6 @ 6
                235x6 @ 7.5
                240x6 @ 8
                225x6x2 @ 6-ish

                Leg Extensions:
                205x15x2 @ 7-8

                Comment


                • Friday, 11/5:

                  BW: 213.2

                  2ct Pause Sumo DL:
                  425x5 @ 7
                  435x5 @ 8
                  450x5 @ 9
                  425x5x2 @ 7-ish

                  Blue Slingshot Bench:
                  275x4 @ 6
                  285x5 @ 7.5
                  295x5 @ 8.5

                  I was in a hurry to get out of the gym, so I had to rush my slingshot bench and RDLs. Didn't get quite as much work in as I would've liked.

                  RDL:
                  345x6 @ 6
                  365x6 @ 8
                  345x6x2 @ 6-ish

                  Comment


                  • Sunday, 11/7:

                    BW: forgot

                    Comp Squat:
                    420x1 @ 8
                    425x1 @ 8.5
                    385x4 @ 8.5
                    360x4x3 @ 6.5-7

                    Squats were not feeling good at all today. I played 18 holes of golf a couple hours before my session, so maybe I just wasn't very fresh. Did my best to adjust loads accordingly.

                    303 Tempo DB Wrist Extension & Flexion:
                    20# x8x3 @ 9-10

                    Wish I had a 17.5# dumbbell. 20# was about right for the flexion but extension was pretty tough.

                    Comp Bench:
                    290x1 @ 7
                    305x1 @ 9
                    285x3 @ 9.5
                    260x3x2 @ 6.5-7
                    240x3x3 @ 5-ish

                    Everything up through 290x1 felt great, then I just kinda lost it. Idk, off days happen.

                    Football Bar Incline Bench:
                    155x6 @ 5
                    175x6 @ 8
                    165x6x3 @ 6-7

                    DB Hammer Curls:
                    45s x15x3 @ 8-9

                    DB Lateral Raises:
                    20s x16x3 @ 8-9

                    Comment


                    • Monday, 11/8:

                      BW: 214

                      Comp DL:
                      520x1 @ 7
                      545x1 @ 8.5
                      500x4 @ 9
                      455x4x3 @ 6-6.5

                      Definitely think yesterday was just an off day due to golf or whatever because these deads were solid. Think I might've been able to push the target [email protected] to 550, but 545 moved about right, too. 500x4 was a borderline 8.5 because of straps again, but I'm definitely not barehanding anything but the singles from here on out because the colder, drier weather and a hand eczema flare up are causing some of the calluses on my fingers to split open - had to tape a couple of them today. Need to keep my hands healthy for the meet (and be better about moisturizing).

                      3-0-3 Tempo DB Wrist Extension & Flexion:
                      20# x8x3 @ 9-10

                      My elbow pain has been more or less nonexistent this week. Great sign.

                      3ct Pause Bench:
                      285x1 @ 8
                      260x3x2 @ 7
                      230x4x3 @ 5-ish

                      SSB Squat:
                      290x6 @ 6
                      310x6 @ 8.5
                      285x6x3 @ 6-7

                      While my elbow tendinopathy has more or less cleared up, now my right knee is bothering me. I recall this same pain happened to the same knee at the same point in prep for my mock meet last December. At least it resolved itself in a couple weeks back then, but something to keep an eye on as I head down the homestretch. Maybe I'll switch these back to a tempo eccentric since tempo eccentrics seemed to help last time this happened.

                      Low Row Machine:
                      +250x12x3 @ 8
                      Last edited by Nate B; 11-09-2021, 02:20 PM.

                      Comment


                      • Wednesday, 11/10:

                        BW: 214.2

                        2ct Pause Squat w/ belt:
                        395x1 @ 7.5
                        385x3 @ 8.5
                        355x3x3 @ 6-6.5

                        Starting to use a belt in the secondary squat and deadlift slots to handle heavier loads and get more comp specific 3 weeks out. 395x1 might've been closer to an RPE 7 than I thought based on how everything else moved.

                        303 Tempo DB Wrist Extension & Flexion:
                        20# x8x3 @ 8-10

                        Comp Bench:
                        300x1 @ 8
                        290x3 @ 9
                        265x3x3 @ 6.5-7

                        Added in a comp pause for specificity. This went much better than my comp bench session earlier in the week.

                        Feet Up Bench:
                        225x6 @ 6
                        235x6 @ 7
                        245x6 @ 8.5
                        225x6x2 @ 6-ish

                        Leg Extensions:
                        205x15x2 @ 7-8

                        Comment


                        • Thursday, 11/11:

                          BW: 214

                          2ct Pause Sumo DL w/ belt:
                          500x1 @ 8
                          480x3 @ 9
                          440x3x3 @ 6-6.5

                          The [email protected] was a little sloppy form wise - kinda let the bar dip back downward when I started coming out of the pause. Was a "hard 8" but not quite an 8.5 - I forgot how heavy the bar feels when you're trying to hold that pause with some actual weight on it haha.

                          Blue Slingshot Bench:
                          325x1 @ 8
                          315x3 @ 9
                          290x3x3 @ 6.5-7

                          Always fun to hit heavy singles and triples with the slingshot.

                          RDL:
                          345x6 @ 6
                          355x6 @ 7
                          365x6 @ 7.5
                          345x6x2 @ 6-ish

                          DB Row:
                          100x13x3 @ 8-9
                          Last edited by Nate B; 11-15-2021, 02:07 PM.

                          Comment


                          • Sunday, 11/14:

                            BW: 215.2

                            Comp Squat:
                            420x1 @ 7
                            440x1 @ 8.5
                            415x3 @ 9
                            375x4x3 @ 6.5-7

                            After how well 420 moved, I was between 440 and 445 for my target [email protected] Figured I'd take the more sure thing and go with 440 since I'll be going even heavier next week. It moved great (borderline RPE 8). The [email protected] was solid, too, along with the backoff 4s. Happy with this session.

                            303 Tempo DB Wrist Extension & Flexion:
                            20# x8x3 @ 9

                            Comp Bench:
                            290x1 @ 7
                            305x1 @ 8
                            290x3 @ 9
                            270x3x2 @ 6.5-7
                            250x3x3 @ 5-6

                            Pleasantly surprised with the 0.5 RPE undershoot with 305 on the bar. I was able to get my feet back really far on that set in particular, which really helped my leg drive and arch, so maybe that's why it went particularly well.

                            Football Bar Incline Bench:
                            165x6 @ 6
                            175x6 @ 7.5
                            165x6x3 @ 6-6.5

                            DB Hammer Curls:
                            45s x15x2 @ 8-9
                            Last edited by Nate B; 11-15-2021, 02:34 PM.

                            Comment


                            • Monday, 11/15:

                              BW: 214.8

                              Comp DL:
                              525x1 @ 7
                              550x1 @ 8.5
                              520x3 @ 9
                              455x4x3 @ 6-6.5

                              Felt strong and positioning/technique were dialed in - great combination! I missed 555 back in my mock meet last December (barely got it a millimeter off the floor) and it's looking very likely that weight (if not more) is going to be there when I go for a [email protected] next week. Very happy with where my deadlift is right now. Hopefully this translates into a good meet performance...just need to stay healthy and execute.

                              3-0-3 Tempo DB Wrist Extension & Flexion:
                              20# x8x3 @ 9-10

                              3ct Pause Bench:
                              290x1 @ 8
                              265x3x2 @ 7-7.5
                              235x4x3 @ 5-6

                              Happy with this 5 lbs jump at the same RPE with the long pause. This translates into a roughly 315 e1RM, so I feel pretty fairly optimistic about a bench PR at the meet, regardless of how long the press commands end up being.

                              SSB Squat:
                              290x6 @ 6
                              305x6 @ 8
                              280x6x3 @ 6-7

                              Low Row Machine:
                              +270x10x3 @ 8-9

                              Comment


                              • Wednesday, 11/17:

                                BW: 212.6

                                2ct Pause Squat w/ belt:
                                405x1 @ 8
                                390x3 @ 9
                                370x3x2 @ 7-7.5

                                Feeling a little under the weather - sore throat and some mild congestion and drainage. Tested negative for covid, thankfully. I wore a mask to the gym just to be safe/courteous. So, all things considered, I was pretty damn happy with how these squats went.

                                303 Tempo DB Wrist Extension & Flexion:
                                20# x8x3 @ 8-9

                                Comp Bench:
                                300x1 @ 8
                                285x3 @ 8.5
                                265x3x3 @ 6.5-7

                                Not sure why I psyched myself out of 290 for the [email protected], but for whatever reason I wasn't very confident about it. Considering how smoothly 285 moved, 290 probably would've been the right call.

                                Feet Up Bench:
                                225x6 @ 6
                                235x6 @ 7
                                245x6 @ 8.5
                                225x6x2 @ 6-ish

                                My elbows and wrists were feeling a little achy by the end of these. Probably due to being a little sick and it just being that time in prep.
                                Last edited by Nate B; 11-18-2021, 03:36 PM.

                                Comment


                                • The Average Lifter
                                  The Average Lifter commented
                                  Editing a comment
                                  Hello Nate B. Great numbers! Hope your elbow rehab is going along well.

                                • Nate B
                                  Nate B commented
                                  Editing a comment
                                  Hey, thanks! The elbow has been feeling pretty close to normal for the last week or two - hoping it stays that way.
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