Nate's Log

[Nate B]

Saturday, 4/23:

BW: 217

Did a light jog before heading to the gym for this session. Only did 1 mile at a 9 minute pace, so very light, but just wanted to enjoy the weather and the fact that I can run again after my glute issue.

HIIT, Rogue Echo Bike Sprints:
7 x 0:20/2:20

After doing a few weeks of 8 x 0:30/1:30, these felt relatively easy at first. Attacked the sprints a little harder towards the end.

Lat Pulldown w/ Prime handles, myo-reps:
160x15 @ 9
160x5, 4, 3, 3

Also did 3 sets of biceps, a triceps myo rep set, and an ab wheel rollout 8 minute AMRAP.

[Nate B]

Sunday, 4/24:

BW: 216.8

Comp Squat:
157.5kg/347lbs x5 @ 7
135kg/297lbs x5x3

Technique felt a lot better than last week. Was a little hesitant to really drive up out of the bottom of the movement because that's where my low back felt the iffiest, but still felt strong enough for a 2.5kg increase from last week at the same RPE. The low back was definitely a little sore later in the day after this session, though, but not in a necessarily bad or overly painful way.

Comp Bench:
280lbs x3 @ 8
240lbs x4x5 @ <5-5

Bar path could be a little more consistent rep to rep, but still a pretty good session. Pretty happy to start a block with my e1RM around 325. Excited to see where it'll end up as training takes effect and I get more and more used to comp pauses.

Block Bench:
240lbs x8x3 @ 7-7.5

Very convenient to already have 240 on the bar.

[Nate B]

Monday, 4/25:

BW: 216.8

Comp DL:
160kg/352lbs x6
135kg/297lbs x6x3

Treated last week's successful 150kg block pulls as a starting point, so I didn't want to increase the load past 160kg this week. Felt too easy to rate on the RPE scale, but back pain was definitely a factor. Backoffs were fairly stress free.

Floor Press:
265lbs x6 @ 8.5
250lbs x6x2 @ 7

3-0-3 Belt Squat:
+200lbs x8x3 @ 7

Committed to making these harder than last week - less pulling myself up with the handles on the machine and squatting deeper. Want to work the full ROM.

[Nate B]

Wednesday, 4/27:

BW: 216.2

HBBS:
130kg/286lbs x6 @ 6
120kg/264lbs x4x3

Low back felt very shaky in the bottom of the squat. 130kg was more RPE 6 than the target 7, but I did not feel comfortable increasing the load so I stopped there. All these reps were about 1-2" high.

TnG Bench:
230lbs x12 @ 9
210lbs x8x3

Took 70% of last week's e1RM for 10-12 rep AMRAP. Could've definitely done another rep, so maybe I need a higher e1RM to work off of. Last week was a bit of a down week after all. I think I would be in a deep state of depression if my bench wasn't going well, so at least I have that going for me!

RDL:
60kg/132lbs x10 @ 6
65kg/143lbs x10 @ 7
70kg/154lbs x10 @ 8

Sigh...

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

[Nate B]

Friday, 4/29:

BW: 215.8

Sumo Block Pull, 1.5":
100kg/220lbs x8x3

RPE "just trying to make it to the weekend in one piece."

Incline Bench:
175lbs x12 @ 7.5
155lbs x8x3

Found the groove a lot better this week. 175 was allegedly 70%, so it looks like I might need to set a higher e1RM based on how easy these were.

Low Row Machine:
+230x8 @ 6
+240x8 @ 7
+250x8x2 @ 8

Low back still sucked too much to justify Pendlay rows.

Saturday, 4/30:

BW: 216

HIIT, Rogue Echo Bike Sprints:
7 x 0:20/1:40

Lat Pulldown w/ Prime handles, myo-reps:
160x16 @ 9
160x5, 4, 4, 3, 3

Also did 3 sets of biceps, a triceps myo rep set, and an ab crunch machine 8 minute AMRAP.

[Nate B]

Sunday, 5/1:

BW: 214.6

Comp Squat:
140kg/308lbs x5 @ 5
100kg/220lbs x5x3

Low back started to feel pretty uncomfortable at 140kg, so I stopped there even though it was well short of RPE 7 strength wise. Tried to back down to 120kg, but that felt even worse on my back than 140kg did for some reason. Backed down even further to a 100kg, which sucked less. Just trying to be patient and not push things until I start to actually feel better.

Comp Bench:
285lbs x3 @ 9
235lbs x5x4 @ 5-ish

285 moved great for the first two reps, then I hit some unexpected turbulence at my typical sticking point on the third. Really thought I had it @8 until then, but the bar slowed down quite a bit so I had to rate it @9. Bummer.

Block Bench:
235lbs x8x3 @ 7-7.5

[Nate B]

Monday, 5/2:

BW: 214.6

Comp DL:
145kg/319lbs x6 (ouch last rep)
125kg/275lbs x6 (more ouch)

Load tolerance has regressed even more. 145 didn't feel too bad until last rep, which felt significantly more painful than the previous 5. Made it through one set of 125 in pain, which further increased after the set was done (accompanied with some pins and needles sensation, fun!). Bailed on the rest. Pain seems to be mostly triggered by loading, not flexion or extension. What load triggers the pain has been a moving target recently, which adds to the frustration. Thinking I might have to significantly pull back on deads and squats again, which I'm not thrilled about.

Floor Press:
120kg/264lbs x6 @ 8.5
115kg/253lbs x6x2 @ 7.5

3-0-3 Belt Squat:
+200lbs x8x3 @ 7

At least these don't hurt since they don't directly load my back. Grateful for that.

[Nate B]

Wednesday, 5/4:

BW: 213.4

3-0-0 HBBS:
70kg/154lbs x10x3

Just wanted to find a tolerable load for the day. Tried jumping to 80kg but it was notably more painful from rep one, so dropped back down to 70 for two more sets.

TnG Bench:
230lbs x12 @ 8.5
210lbs x8x3

12 reps with 230 felt a little easier than last week. Still wasn't positive about two more reps because I tend to gas out hard out of nowhere on high rep sets, so RPE 8.5 it is.

2-0-2 RDL:
155lbs x10x3

Just finding a load that didn't increase pain more than an empty bar. Stopped these at a few inches below the knee and went nice and slow.

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

[Nate B]

Wife and I took a vacation to Greece 5/6-5/16. I had planned on training twice, both days in the back half of the trip since the front half was busiest with historical sight seeing and whatnot in Athens. I ended up getting covid on the fourth day of the trip, so I self isolated for 5 days until I was able to produce a negative test. I'm grateful that I never felt much worse than a normal cold and was able to test negative and still enjoy the last couple days in Greece and fly home as scheduled, but still pretty bummed I spent 5 days of vacation stuck in a hotel room (at least there was a balcony I could sit on and get some sun). I was additionally bummed because I didn't get to train as planned (except for some pushups and squats and RDLs using my suitcase as a weight in my hotel room). I feel a little detrained not having done anything since May 5th (and barely being able to do anything lower body for several weeks prior to that) but I should be able to bounce back pretty quickly. As a positive, while more or less complete rest wasn't ideal, my back has started to feel a lot better. Hopefully it keeps trending in the right direction.

Tuesday, 5/17

BW: 210

Did this session in the trusty old shed gym. While I tested negative twice, I want to wait the recommended 10 days from my first day of symptoms before going back to a public gym and exercising sans mask. Probably a little overcautious, but oh well.

3-0-3 HBBS:
225lbs x8x3 @ 5-ish

This put a smile on my face. Was this the most I've ever 3-0-3 squatted? Far from it. These were to depth and pain free, though - first barbell squats in several weeks that didn't cause pain during or after, and didn't feel uncomfortable or otherwise shaky. Yes, the load was extremely light, but I have a good feeling that I've finally found an entry point and am moving in the right direction. Hopefully deadlifts go similarly well when I get to them later this week.

Comp Bench:
265lbs x3 @ 8
230lbs x5x4 @ 5-6

Sheesh. Didn't expect for 265 to feel so heavy and move so wonky after a little less than two weeks of no benching. 265 was a [email protected] last warmup a couple weeks ago. Should bounce back quickly, but just surprised at how quickly strength and technique can deteriorate.

Kneeling OHP:
115lbs x8x3 @ 7-7.5

2ct Pause DB Bulgarian Split Squats:
50lbs x10x2 @ 6

[Nate B]

Wednesday, 5/18

BW: 210

Still in the shed. Was supposed to do belt squats, but with the current floor space situation in the shed I couldn't find a way to set them up that wouldn't involve me dragging a bunch of shit outside and reorganizing the place - that's a chore for another day. I'll just do the belt squats with the nice, convenient machine when my 10 days are up tomorrow and I'm back in the gym.

Comp Bench:
275lbs x2 @ 8
235lbs x4x4 @ 5-6

Bench still doesn't feel great - still about 5% off where I was before vacation. The load felt less heavy in my hands this time, but technique still feels off and inefficient. Started to groove it a little better on the last couple backoffs.

CG Floor Press:
205lbs x6 @ 6.5
210lbs x6 @ 7
215lbs x6 @ 8

Just barely had enough space for these. Felt super awkward and weak.

Standing Calf Raises:
50lbs x12x2 @ 9

[Nate B]

Thursday, 5/19:

BW: 212.2

3-0-3 Belt Squat:
+220lbs x8x2 @ 7

Was able to go +20lbs heavier on these than the last time I did them before vacation. Maybe just fresher this time since I was doing them first, or maybe pain was affecting them more than I thought previously.

TnG Bench:
255lbs x4 @ 7
245lbs x4x4 @ 6-6.5

Lateral Lunge:
60lbs x10x3 @ 6?

Never done these before. Used a kettlebell. Watched a couple youtube vids and still wasn't sure I did them right.

Unilateral Lever RDL:
145lbs x8x3 @ 7

Used a landmine to do these lever style. Total weight including barbell listed. Steadied myself with a PVC pipe in the opposite hand. Didn't really feel these in the hamstrings as much as I thought I might.

DB Shrugs:
100lbs x12x2 @ 9

100lbs dumbbells. These weren't as fun as I remember them being when I'd do them in college. RPE was kind of dictated by the DBs slipping around in my hands, even while using straps.

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

[Nate B]

Friday, 5/20:

BW: 212

1.5" Sumo Block Pull:
130kg/286lbs x10 @ 6
135kg/297lbs x10 @ 7
130kg/286lbs x6

Experienced another tweak on sixth rep of last set as the bar cleared my knees. Was handling these loads just fine until then (wasn't even pushing all that close to actual RPE 6 or 7) so this was a frustrating one.

1ct Pause Incline Bench:
195lbs x6 @ 8.5
165lbs x6x3

DB Row:
100lbs x8x3 @ 6.5

Leg Extensions:
190x10x2 @ 6

Leg Curls:
100x10x2 @ 6

Saturday, 5/21:

HIIT, Rogue Echo Bike Sprints:
7 x 0:20/1:40

Lat Pulldown w/ Prime handles:
175x12, 10, 8 @ 9

Also did 3 sets of biceps, a triceps myo rep set, and ab wheel rollouts for an 8 minute AMRAP.

[Nate B]

Sunday, 5/22:

BW: 212.8

3-0-3 SSB Squat:
80kg/176lbs x8x3 @ 5-ish

Low back still was fairly uncomfortable in a bent over posture, so I used the SSB solely because it forces me to stay more upright than a high bar squat would. Kept the load light and got through these without incident.

Block Bench:
255lbs x6 @ 7
265lbs x6 @ 8.5
250lbs x6x2 @ 6.5

Bench is starting to feel a little more like itself.

Seated DB OHP:
60s x10x3 @ 8-9

Flat DB Flye:
30s x12x2 @ 7

[Nate B]

Monday, 5/23:

BW: forgot

3-0-3 Belt Squat:
+220lbs x8x2 @ 6.5

Felt a little too easy. Either I'm subconsciously counting the tempo a little quick or I need to add a little weight.

Comp Bench:
285lbs x2 @ 8.5
240lbs x4x4 @ 5-6

Slight overshoot but still an improvement from last week. Should be back to normal loads soon.

CG Floor Press:
205lbs x6 @ 5
215lbs x6 @ 7
225lbs x6 @ 8

Standing Calf Raises:
55lbs x12x2 @ 9

[Nate B]

Wednesday, 5/25:

BW: 212.2

TnG Bench:
265lbs x4 @ 7
255lbs x4x4 @ 6-6.5

+10 lbs from last week. Strength has pretty much come all the way back after the vacation layoff. Only took about a week after all.

Lateral Lunge:
60lbs x10x3 @ 6

Tried a different technique after watching another video (held the weight up under my chin like a goblet squat) and slowed down the tempo a little to hit RPE 6 more accurately. Much better. Got a little bit of a glute pump supersetting these with the unilateral RDLs.

Legend Fitness LeverEdge Trap Unilateral RDL:
+140x8x3 @ 7

Someone else was using the landmine setup for rows so I used this fairly new machine my gym owner picked up - sort of like a car deadlift setup. There are two unilateral arms/handles and you can load plates on the sides. I actually kind of preferred this to the landmine, since side-to-side balance wasn't an issue since I was locked in my the handles/arms of the machine. Felt it in my hams and glutes a little more than last week.

DB Shrugs:
100lbs x12x2 @ 9

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