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  • Sunday, 3/27:

    BW: 215.8

    2ct Pause Sumo DL:
    165kg/363lbs x6x2 @ 6

    Back to deadlifting from the floor for the first time in about 6 weeks. Kinda sucked because it felt like pulling from a deficit lol, but also felt like a huge step back to normalcy. No pain in my hip/glute/low back during or afterward. I'm taking advantage of this period of "building back up" to give hook grip an honest try. I feel like it could possibly help in the long run with some minor issues I have that are related to mixed grip - namely slight helicoptering at lockout when handling heavy loads, and how that sometimes cause some dragging/partial opening of my pronated left hand on my quad (this has rarely caused me to drop a deadlift because my long fingers can usually hold onto the bar, but it would be nice to potentially eliminate the risk). I pulled the first rep of each set hook, then used straps for the remaining 5 reps. It's going to take some time to be able to set it quick enough to still take my breath at the top and maintain the "top down" approach I prefer with mixed grip, but I should be able to get there with more practice.

    TnG Bench:
    117.5kg/259lbs x5x5 @ 7-7.5

    Based on this working load, e1RM is finally back up close to where it was pre injury. Maintained similar RPE for all sets too.

    OHP:
    135lbs x6 @ 7
    130lbs x6x2 @ 6

    Was hoping 135 would be there for [email protected], but had to bump the load down to the much less aesthetically pleasing 130.

    Also did 2 sets of cable face pulls, 3 sets of triceps, and 5 sets of biceps at the end of the session.

    Comment


    • Tuesday, 3/29:

      BW: 216.2

      2ct Pause HBBS:
      130kg/286lbs x6x2 @ 6-6.5
      135kg/297lbs x6x2 @ 7.5-8

      Not a very well executed session from a technique and balance standpoint. Load also was probably a bit too much for both RPE targets (think I misrated the first set of 130kg) tbh. RPE targets were supposed to be 2 sets @ 6 and 2 sets @ 7. No pain at least.

      CGBP:
      240lbs x5x5 @ 7-7.5

      Moved great and a small load increase. Close grip pretty reliably tracks about -8% off my normal grip width, so I might have another small strength jump with my TnG coming up as well.

      Larsen Press:
      220lbs x8x3 @ 7

      This was a more appropriate load this week.

      Got in the gym pretty late in the evening, so I didn't do any GPP/accessories.

      Comment


      • Thursday, 3/31:

        BW: 216.8

        Sumo Block Pull, 2.25":
        170kg/374lbs x8 @ 5
        180kg/396lbs x8 @ 6.5
        190kg/418lbs x8 @ 8

        Slightly increased the ROM from wagon wheels to 2.25" worth of mats (roughly mid shin). First reps all done with hook grip and the rest with straps. 190kg might've been a slight undershoot. Felt great.

        2ct Pause Block Bench:
        265lbs x4x5 @ 7-7.5
        265lbs x3 @ 6.5
        265lbs x1

        Pretty happy with the load given the 2ct pause. Just missed 6 sets of 4 @ RPE 7 - next time.

        Nebula Chest Supported T-Bar Row:
        +80lbs x10x3 @ 7-ish

        Box Step-Up, above knee height:
        50lbs x10x3 @ 6

        The tall box height was more limiting than I anticipated. Could only manage 25# DBs without cheating the movement too much. The tall box required some increased glute involvement, and this was noticeably a little more difficult for the sets with my right leg, but not much (about 1 RPE difference).

        Also did some arms work.
        Last edited by Nate B; 04-02-2022, 01:43 PM.

        Comment


        • Saturday, 4/2:

          BW: 217

          HIIT, Rogue Echo Bike Sprints:
          8 x 0:30/1:30

          Going to try to log cardio again. Did LISS earlier in the week. Only pushed the 0:30 sprints to about 600 watts (RPE 8-9) so I didn't completely gas myself out early.

          Hammer Strength High Row:
          +230x15x3 @ 8-9

          Also did 5 sets of biceps and 3 sets of triceps. Biceps were fried from the 5 sets of curls and 3 sets of high rows.

          Comment



          • Sunday, 4/3:

            BW: 218.2

            2ct Pause Sumo DL:
            170kg/374lbs x6 @ 6
            175kg/385lbs x6x2 @ 7

            Strength is starting to come back now that pain isn't really a factor. Was pulling slack a little early on these at first - timed the slack pull with pulling my hips into position a little better later in this session. Need to continue to dial technique in.

            TnG Bench:
            260lbs x5x4 @ 7
            260lbs x4x1 @ 6.5
            260lbs x1

            Didn't quite have a 5x5 @ 7 in me, but happy with where these are at from an e1RM standpoint.

            OHP:
            135lbs x6x3 @ 6.5

            Happy with these. It's always kinda fun as a more advanced lifter to incorporate movements you don't do very often and get the feeling of making newb gains again.

            Also did 2 sets of cable face pulls and a lat pulldown myo-rep set at the end of this session.

            Comment


            • Tuesday, 4/5:

              BW: 217

              2ct Pause HBBS:
              130kg/286lbs x6x3 @ 6-6.5

              First couple sets were good - started to lose steam on the third. "Knees forward" helped slightly with balance and execution.

              CGBP:
              240lbs x5x5 @ 6.5-7

              Bench variations have been progressing very well recently. Hoping to keep the momentum rolling when I start pausing reps again.

              Larsen Press:
              225lbs x8x3 @ 7-7.5

              Also did 5 sets of biceps and 3 sets of triceps. Tris were already feeling it from the 8 working sets of bench, so they were cooked after 3 sets of isolation work - soreness, cramping, all that jazz.

              Comment


              • Thursday, 4/7:

                BW: 218.6

                Sumo Block Pull, 2.25":
                175kg/385lbs x8x3 @ 6

                Early morning workout because of afternoon obligations. I was hoping for 180kg this week based off that feeling like an RPE 6.5 last week, but after my last warmup of 160kg I could tell it wasn't going to be in the cards.

                2ct Pause Block Bench:
                265lbs x4x5 @ 7-7.5
                265lbs x3 @ 7
                265lbs x1

                These were grooving until they weren't. Same set/rep scheme as last week, but I felt like I hit a wall harder at the fifth set.

                Nebula Chest Supported T-Bar Row:
                +80lbs x10 @ 8
                +75lbs x10x2 @ 7

                Box Step-Up, above knee height:
                60lbs x10x3 @ 7
                Last edited by Nate B; 04-07-2022, 05:42 PM.

                Comment


                • Saturday, 4/9:

                  BW: 218.8

                  HIIT, Rogue Echo Bike Sprints:
                  8 x 0:30/1:30

                  Did a couple different LISS sessions earlier in the week. I'm starting to adjust to the sprints better, which hopefully means they're working.

                  Lat Pulldown w/ Prime handles, myo-reps:
                  160x14 @ 8
                  160x5, 4, 4, 3, 3
                  160x12 @ 8
                  160x4, 4, 3, 3

                  Also did 3 sets of biceps and 3 sets of triceps.

                  Comment


                  • Sunday, 4/10:

                    BW: 219.2

                    2ct Pause Sumo DL:
                    170kg/374lbs x6 @ 5
                    180kg/396lbs x6 @ 7
                    185kg/407lbs x6 @ 8

                    Really happy with where my strength is here - pretty close to being back to normal as far as 2ct pause beltless pulls go. I was also able to tolerate hook gripping the first two reps of the set, so I'm making progress on multiple fronts.

                    TnG Bench:
                    265lbs x5x4 @ 7
                    265lbs x4 @ 6.5
                    265lbs x1

                    Bench continues to make great progress with a fairly simple programming scheme.

                    OHP:
                    135lbs x6x3 @ 6-6.5

                    Also did 2 sets of cable face pulls and 2 sets of biceps.

                    Comment


                    • Tuesday, 4/12:

                      BW: 218.2

                      2ct Pause HBBS:
                      130kg/286lbs x6 @ 6
                      135kg/297lbs x6 @ 7
                      140kg/308lbs x6 @ 8.5

                      Got a little sloppy towards the end of the last set. Load might've also been 2.5kg too heavy.

                      CGBP:
                      110kg/242lbs x5x5 @ 7-7.5

                      I've been using pound plates because they're literally right next to the bench I like to use, but strategically used kilos here to take a smaller jump up from 240lbs. 245lbs would've probably been a little too much for an RPE 7, or at least to sustain across 5 sets.

                      Larsen Press:
                      102.5kg/226lbs x8 @ 8
                      100kg/220lbs x8x2 @ 7

                      102.5/226 was a bit too much, so bumped the load down for the last two.

                      Also did 5 sets of biceps.

                      Comment


                      • Thursday, 4/14:

                        BW: 217.2

                        Sumo Block Pull, 1.5":

                        Tweaked my low back on the second rep of a 170kg/374lbs warmup. I've definitely had worse tweaks, so hopefully this is just a minor bump in the road. It's been a pretty bumpy road over the last few months, though. Really sucks when I've been feeling pretty close to normal recently and was getting excited about returning to more normal training soon. Onward and upward.

                        2ct Pause Block Bench:
                        255lbs x4x6 @ 6-6.5

                        I was able to arch pretty well, but felt like I couldn't create 100% tension with my back so I sandbagged these about a full RPE less than my target.

                        Nebula Chest Supported T-Bar Row:
                        +75lbs x10x3 @ 7

                        Box Step-Up, above knee height:
                        60lbs x10x3 @ 7

                        Also did 3 sets of triceps.

                        Comment


                        • Sunday, 4/17:

                          BW: 216.8

                          Comp Squat:
                          155kg/341lbs x5 @ 7
                          135kg/297lbs x5x2

                          It definitely felt like I hadn't low bar squatted in 2 months - it's going to take some exposures before these start to feel right. I seem to have dodged a bullet with my low back tweak. It felt a little weak and tender, but was able to manage pretty well. Thankfully, I didn't have to push it very hard with my top set only being RPE 7 and a couple very light backoffs.

                          Comp Bench:
                          290lbs x2 @ 8
                          245lbs x4x3 @ 5-ish

                          Second rep of the top double moved better than the first - bar path was near perfect while I pressed way too upward on the first. I'm trying to self liftoff everything on bench now, even top sets like this double, to avoid any inconsistencies. I noticed a few weeks ago that I used to not set up far enough under the bar and it was making my unrack harder than it needed to be. Much better now.

                          Block Bench:
                          255lbs x6 @ 7.5
                          260lbs x6x3 @ 8
                          Last edited by Nate B; 04-18-2022, 06:59 PM.

                          Comment


                          • Tuesday, 4/19:

                            BW: 215.8

                            Comp DL:
                            180kg/396lbs x6 @ 7
                            155kg/341lbs x6x2

                            Low back felt great up until 180kg (was hoping this would be more like a last warmup @ 5-6) then it felt very vulnerable, like there was a lot of tension on it. Frustrating, but it'll get better soon. I managed to drop a yellow directly on my foot from waist height when I was unloading the bar after these - great way to end a so-so session!

                            Floor Press:
                            265lbs x6 @ 8
                            245lbs x6 @ 6

                            3-0-3 Belt Squat:
                            +250lbs x5x2 @ 7

                            Comment


                            • Thursday, 4/21:

                              BW: 217

                              HBBS:
                              135kg/297lbs x6x2 @ 7

                              Low back felt a little shaky in the bottom of the squat, but otherwise went fine - just a little weak still.

                              TnG Bench:
                              260lbs x5 @ 7
                              240lbs x5x2

                              Slept on my neck weird a few nights ago and it was really hurting me today in particular for some reason. Made setting up for these a little uncomfortable, but I managed.

                              RDL:
                              130kg/286lbs x8x2 @ 7

                              My sore neck/upper left trap was also affecting my ability to hold the bar and stay stacked for these, weirdly enough. Can't catch a break with these physical ailments lol.

                              Comment


                              • Friday, 4/22:

                                BW: 217

                                Sumo Block Pull, 1.5":
                                150kg/330lbs x6x3

                                Managed to tweak my back yet again, this time on the third rep of a 170kg warmup. This was more of a "mini/almost" tweak than a full on tweak. I went into the session feeling pretty good, so I recklessly jumped straight from 120 to 170, which probably played a big role in the tweak occurring. When I'm healthy, this is a jump I make no problem, but I'm not nearly 100% yet. Need to force myself to warm up more patiently and take more sensible jumps. Attempted 150kg about 10 minutes after the mini tweak and it moved very well, so I did another two sets with that load. I have a starting point now for next time at least.

                                Incline Bench:
                                205lbs x4 @ 8.5
                                165lbs x4x2

                                Top set was supposed to be [email protected] 205 would've probably been an RPE 8 with less sketchy technique. If I could find the groove on the incline, 215-220 would've probably been the right load, but just stuck with 205 for today.

                                Nebula Chest Supported T-Bar Row:
                                +85lbs x8x3 @ 7

                                Were supposed to be Pendlay rows, but with my low back basically back at square one, I opted for a chest supported row instead.

                                Also did 3 sets of biceps and a triceps myo rep set.

                                Comment

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