Nate's Log

[Nate B]

Wednesday, 1/5:

BW: 216.8

Squat w/ chains:
135kg/297lbs (+80lbs chain) x5 @ 6.5
122.5kg/270lbs (+80lbs chain) x5x3 @ <5

First time squatting with chains. Weird but expected sensation - felt heavy on the unrack and at the top, but the feeing of so much weight being deloaded at the bottom and coming out of the hole kinda threw me off at first - makes you really think about exploding out of the hole, though. These were all pretty easy sets, so they moved well despite the unfamiliarity. I expect these to move even better and with more straight weight as time goes on. I was also going a little too deep for all these.

CGBP:
100kg/220lbs x6 @ 6
102.5kg/226lbs x6 @ 7
105kg/231lbs x6 @ 8
97.5kg/215lbs x6 @ 5

Expected to use more weight for these than I ended up with. Meh.

Block Bench:
100kg/220lbs x8 @ 5
105kg/231lbs x8 @ 7
110kg/242lbs x8 @ 8

Used my yoga block with a notch cut in it for these - about a 1.5 board equivalent.

EZ Bar Cable Curls:
100x17 @ 9

[Nate B]

Thursday, 1/6:

BW: 219.4 (It's not uncommon for my weight to fluctuate a few lbs day to day, and I am doing a mini bulk after all, but this number surprised me haha)

1" Deficit Conventional DL:
180kg/396lbs x4 @ 6
185kg/407lbs x4 @ 7
192.5lbs/424lbs x4 @ 8
177.5kg/391lbs x4 @ 5.5

185/407 was borderline RPE 6.5 so I took a bigger jump to 192.5/424. Honestly felt like a bit of an overshoot at the time, but moved well on video - which has not been an uncommon occurrence this week as I reintroduce my body to higher intensity/lower rep work.

3ct Pause Bench:
100kg/220lbs x6 @ 6
105kg/231lbs x6 @ 7
110kg/242lbs x6 @ 9.5
102.5kg/226lbs x6 @ 7

Really unhappy with the top set here. Might've been a combination of misrating the set with 105/231 and sloppy execution on the set of 110/242. To add insult to injury, I also missed the J cup on one side when I reracked and had to slide myself out of the way as I held the bar against the upright.

Pendlay Row:
205lbs x8 @ 5
225lbs x8 @ 7
235lbs x8 @ 8

Cable Rope Overhead Triceps Extensions, Myo Reps:
80x14 @ 9
80x5, 4, 4, 3, 3

[Nate B]

Saturday, 1/8:

BW: 217

HIIT - Rogue Echo Bike:
7 sets of 0:20/1:40 sprint/steady

Figured I'd give these a try for HIIT. Didn't hate it. I didn't keep track of pace or calories or anything for the sprints, just tried to go reasonably fast.

DB Hammer Curls:
40s x17 @ 9

Cable Rope Triceps Pressdowns, Myo Reps:
80x17 @ 9
80x5, 4, 4, 3, 3

Ab Crunch Machine:
80 x AMRAP in 8 mins

[Nate B]

Sunday, 1/9:

BW: 216.8

Comp Squat:
175kg/385lbs x3 @ 7
155 kg/341lbs x4x5 @ <5-6

Top triple felt heavy again, but arguably moved better than last week with a 2.5kg increase.

Comp Bench:
125kg/275lbs x3 @ 8.5
105kg/231lbs x4x4 @ 5-ish

My spotter for the triple kept touching the bar after I locked out each rep and it kinda threw me off. He didn't speak very good English, so maybe he didn't completely understand my instructions. Probably played a role in the overshoot.

RDL:
155kg/341 lbs x8x3 @ 6.5-7

[Nate B]

Monday, 1/10:

BW: 216.2

Comp DL:
217.5kg/479lbs x3 @ 7
187.5kg/413lbs x4x5 @ <5-5

Great first rep then technique broke down again for the subsequent two. Not quite as bad as last week and still hit a solid RPE 7, so can't be too upset about it. Got progressively better with the five backoff sets of technique practice. Once I get my hip and torso positioning figured out the loads should start going up.

TnG Bench:
127.5kg/281lbs x3 @ 8
110kg/242lbs x4x4 @ 5-ish

Hatfield Squat:
168kg/370lbs x8x3 @ 7-ish

[Nate B]

Tuesday, 1/11:

LISS Stationary Recumbent Bike:
30 mins @ 7

Kneeling Ab Wheel Rollouts:
8 mins x AMRAP

Wednesday, 1/12:

BW: 217.2

Squat w/ chains:
140kg/308lbs (+80lbs chain) x5 @ 6.5
127.5kg/281lbs (+80lbs chain) x5x3 @ <5-5

Added 5kg from last week's top set and still felt like I undershot. Probably mostly due to getting more used to the movement and not sinking them quite as deep, but I did feel pretty strong today. I'll take it.

CGBP:
100kg/220lbs x6 @ 5.5
105kg/231lbs x6 @ 7
110kg/242lbs x6 @ 8.5
100kg/220lbs x6x2 @ 5.5-6

Happy with these compared to last week, even with the 0.5 RPE overshoot on the top set. Was pressing back and generally grooving these a lot better.

Block Bench:
100kg/220lbs x8 @ 5
107.5kg/237lbs x8 @ 7
112.5kg/248lbs x8 @ 8

EZ Bar Cable Curls:
110x13, 13, 12 @ 9

[Nate B]

Thursday, 1/13:

BW: 218.2

1" Deficit Conventional DL:
180kg/396lbs x4 @ 5.5
187.5kg/413lbs x4 @ 7
195lbs/429lbs x4 @ 8
180kg/396lbs x4 @ 5.5-6

+2.5kg on the top set from last week at the same RPE. Pretty please with how these moved.

3ct Pause Bench:
100kg/220lbs x6 @ 6
102.5kg/226lbs x6 @ 6.5
107.5kg/237lbs x6 @ 8
102.5kg/226lbs x6x2 @ 6.5-7

Much better load selection than last week.

Pendlay Row:
205lbs x8 @ 5
225lbs x8 @ 7
235lbs x8 @ 8.5

Might be cheating these a little too much with hips.

Cable Rope Triceps Pushdowns, Myo Reps:
140x12 @ 9
140x4, 4, 3, 3

[Nate B]

Saturday, 1/15:

BW: 218.6

HIIT - Rogue Echo Bike:
7 sets of 0:20/1:40 sprint/steady

Pushed myself as hard as possible for the 0:20 sprints and ended up giving myself an exertion headache lol.

DB Hammer Curls:
40s x17, 16, 16 @ 9

Cable Rope Overhead Triceps Extensions, Myo Reps:
80x15 @ 9
80x5, 4, 4, 3

Ab Crunch Machine:
80 x AMRAP in 8 mins

Got something around 55-60 reps.

[Nate B]

Sunday, 1/16:

BW: 219

Comp Squat:
175kg/385lbs x3 @ 7
155 kg/341lbs x4x5 @ <5-6

First time the [email protected] has actually felt like an RPE 7, not just moved like one, so that's a good sign. Per Leah's suggestion, I've brought my grip in one finger width (middle finger on the rings, incidentally the same as my bench grip) and my upper back admittedly does feel a little more solid. Don't know if my shoulders will let me bring it in much more, though, so this will have to do.

Comp Bench:
127.5kg/281lbs x3 @ 8
110kg/242lbs x4x4 @ <5-5

Really happy with the execution here. Pauses were solid and the bar path is getting better/more consistent. Funny how the loads go up when your technique is good.

RDL:
155kg/341 lbs x8x3 @ 6.5-7

[Nate B]

Monday, 1/17:

BW: 217

Comp DL:
220kg/484lbs x3 @ 7
190kg/418lbs x4x5 @ <5-5

Much happier with my technique here - seems to be getting better week by week. I've noticed in the past that my deadlift can take an extra couple weeks to adjust to a change in rep/intensity/load scheme compared to squat and bench, so this process wasn't completely unexpected.

TnG Bench:
127.5kg/281lbs x3 @ 8
110kg/242lbs x4x4 @ 5-ish

Hatfield Squat:
168kg/370lbs x8x3 @ 7-ish

[Nate B]

Tuesday, 1/18:

BW: 218.2

LISS Stationary Recumbent Bike:
30 mins @ 7

Kneeling Ab Wheel Rollouts:
8 mins x AMRAP

DB Curls:
40s x13, 12, 12 @ 9

Band Triceps Kickbacks, Myo Reps
red band x17 @ 9
red band x5, 5, 4, 4, 3

Wednesday, 1/19:

BW: 218.4

Squat w/ chains:
145kg/319lbs (+80lbs chain) x5 @ 7
130kg/286lbs (+80lbs chain) x5x4 @ <5-5

Honestly was pretty close to another 0.5 RPE undershoot.

CGBP:
100kg/220lbs x6 @ 5
105kg/231lbs x6 @ 7
110kg/242lbs x6 @ 8
100kg/220lbs x6x2 @ 5-6

Block Bench:
102.5kg/226lbs x8 @ 5.5
110kg/242lbs x8 @ 7.5
112.5kg/248lbs x8 @ 8

EZ Bar Cable Curls:
100x17, 16, 16 @ 9

[Cole]

good work in here. which BBM template did you end up liking the most?

[Nate B]

Hard to say. Bodybuilding was fun while it lasted, and I'll probably go back to something like that programming structure in the future when I'm not prepping for a PL meet. It's been a few years since I did other three templates I've completed (Bridge 1.0, Hypertrophy, 12 Week Strength) and I'm sure the current versions look a bit different. That being said, I'll always be partial to the OG free version of the Bridge because it taught me how to use RPE in my training and made me quit running myself into the ground doing the TX Method over and over.

[Nate B]

Thursday, 1/20:

BW: 219.2

1" Deficit Conventional DL:
180kg/396lbs x4 @ 5.5
187.5kg/413lbs x4 @ 7
195lbs/429lbs x4 @ 8.5
180kg/396lbs x4 @ 6

3ct Pause Bench:
100kg/220lbs x6 @ 6
102.5kg/226lbs x6 @ 6.5
107.5kg/237lbs x6 @ 8
102.5kg/226lbs x6x2 @ 6.5-7

Pendlay Row:
215lbs x8 @ 6
225lbs x8 @ 7.5
230lbs x8 @ 8

[Nate B]

Spent a long weekend in FL (returned late on Tuesday). I'm paying for the days in the sun by having to cram my training into four consecutive days this week.

Wednesday, 1/26:

BW: 218.8

Comp Squat:
180kg/396lbs x3 @ 8
155 kg/341lbs x4x5 @ <5-6

Handled the increase in intensity on the top triple fairly well. The process of setting my back angle a little earlier is coming along nicely, though there's still room to improve.

Comp Bench:
132.5kg/292lbs x1 @ 7.5
122.5kg/270lbs x4 @ 8
107.5kg/237lbs x4x4 @ <5-5

Program called for [email protected], but I intentionally undershot a bit just because I wanted to establish a solid starting point to improve on.

RDL:
345lbs x8x3 @ 7-7.5

Since 155/341 was undershooting a bit the last two weeks, I figured 345 would be perfect. Used pound plates for convenience/ease of loading.

[Nate B]

Thursday, 1/27:

BW: 218

Comp DL:
225kg/495lbs x3 @ 8.5
185kg/407lbs x4x5 @ <5-5.5

These were ass. Felt really weak off the floor today. Had some DOMS in my adductors from squats for some reason, which I'm sure didn't help.

TnG Bench:
132.5kg/292lbs x2 @ 7.5
110kg/242lbs x4x4 @ <5-5

Top double moved great and felt easier than RPE 8. (DISCLAIMER: my spotter for the double was hovering his hand under the bar the entire time - definitely was touching it as certain points, but it's hard to say if he was touching it enough to take any weight off). Rounded down for the backoffs just in case he did and they felt easier than usual, so maybe I was just feeling strong-ish today. Cool.

Hatfield Squat:
178kg/392lbs x6x3 @ 7-8

This was maybe a little too much weight. Lower body wasn't feeling it today.