Nate's Log

[Nate B]

Wednesday, 6/12:

Bench:
215x4 @ 6.5
230x4 @ 8
240x4 @ 9
225x4x4

Slowly but surely moving that e1RM up. Missing my third bench attempt at my meet back in March has been good motivation.

2ct Pause Squat:
245x6 @ 7
255x6 @ 8
265x6 @ 9
245x6x2

Was using the SSB for these until this week. Back to comp style now.

Seated OHP:
115x6 @ 6
135x6x3 @ 8, 8.5, 8.5

While I'm obviously much more concerned with bench, I'd still like to bring my pathetic OHP up a little. I don't really train it as anything but a bench supplement/GPP movement, though, so it shouldn't be surprising how weak it is.

Supinated Grip Lat Pulldowns:
175x12x5 @ 8

Planks:
1:30 hold x 5 sets

[Nate B]

Friday, 6/14:

Deadlift:
315x6 @ 6
325x6 @ 7
340x6 @ 8, 8, 8.5

Finally, I'm focusing on increasing pulling strength rather than trying to get back to baseline function. Feels good.

3ct Pause Bench:
195x6 @ 7
205x6 @ 8
215x6 @ 10
190x6x2

Not sure what happened on the set with 215. The fifth rep felt like an 8 or an 8.5 at the most, then the sixth was an all out grind. Maybe it was too aggressive of a jump or maybe I just misgrooved - video wasn't all that conclusive because the shot wasn't from a great angle.

Pendlay Rows:
155x8 @ 6
165x8 @ 7
175x8 @ 8

EZ Curls:
80x12x5 @ 8

Cable Rope Triceps Extensions:
120x12x5 @ 8

[Nate B]

Monday, 6/17:

(Low stress week. Only one backoff set for main lifts and shaved a set off of the assistance/supplemental movements).

Squat:
305x4 @ 7
315x4 @ 7.5
330x4 @ 9
305x4

+5 more pounds.

SLDL:
275x6 @ 7
285x6 @ 8
295x6 @ 9
275x6

Slingshot Bench, TnG:
215x8 @ 6
230x8 @ 7
240x8x2 @ 8, 8.5

DB Curls:
40s x 13x5 @ 8

Cable Rope Triceps Extensions:
120x12x5 @ 8

[Nate B]

Wednesday, 6/19:

Bench:
225x4 @ 7
235x4 @ 8.5
240x4 @ 9
225x4

Almost rated the top set @ 9.5 because my last rep was basically TnG. Need to be better about holding that pause and staying tight with the bar on my chest.

2ct Pause Squat:
245x6 @ 7
255x6 @ 8
265x6 @ 8.5
245x6

270 or 275 would've been a better top set. I think I didn't rest enough between 245 and 255 and that made 255 feel harder.

Seated OHP:
115x6 @ 6
135x6x2 @ 8, 8

Supinated Grip Lat Pulldowns:
175x12x5 @ 8

Rear Delt Flys:
85x12x4 @ 8

My left shoulder has been feeling a little weird this week, so I decided to throw some rear delt work back into my training. My shoulders and elbows start to act up a little bit when I've accumulated some fatigue from benching with relatively high volume and frequency.

[Nate B]

Friday, 6/21:

Deadlift:
345x4 @ 7
355x4 @ 7.5
370x4 @ 8.5
345x4

Encouraging. I was debating whether or not 370 was going to be too big of a jump, but ended up feeling like I even had another 5 lbs in me after the fact. I think it's time to get a little more aggressive with my pulls.

3ct Pause Bench:
195x6 @ 7
200x6 @ 8
210x6 @ 8.5
195x6

I feel like having a person spotting vs. spotting arms/pins makes a 5lbs difference for me. 215 was an absolute grinder last week with spotting arms and this week 210 almost felt like @8 with a guy spotting me. Rated it @8.5 for bar speed, but felt fairly confident I had 2 RIR.

Pendlay Rows:
165x8 @ 6
175x8 @ 7
185x8x2 @ 8

EZ Curls:
80x13x2 @ 8
80x12x3 @ 8

Cable V-Bar Triceps Extensions:
140x14x5 @ 8

[Nate B]

Sunday, 6/23:

Lifted on Sunday due to a busy schedule Monday. I basically had the place to myself, which was nice for a change.

Squat:
355x1 @ 8.5
320x3x4 @ 7, 7, 7.5, 8

Finally reincorporating singles into my training for the first time since March. It'll take a little time to readjust to them. 355 felt like @8 in terms or RIR, but the bar speed was a little slow through my sticking point because I panicked a little out of the bottom and let my hips rise/chest drop. Next week should be better, I think. I'll reattempt or give 360 or 365 a try depending on how I'm feeling.

2" Deficit DL:
315x4 @ 6.5
335x4 @ 8
345x4 @ 9
325x4x2 @ 7.5, 8

Forgot to bring baby powder and didn't have long pants, so it was a little hard to get an accurate read on my RPE because the bar kept sticking on my thighs and making the lockout tougher. Think I was pretty close, though - sacrificed some skin and leg hair doing so.

Floor Press:
225x6 @ 7
235x6 @ 8.5
240x6 @ 9
220x6x2

Did these with a 1ct competition length pause. These usually somewhat irritate my shoulders and elbows, but didn't for some reason this time. I had someone give me a liftoff out of the J hooks for the top set @9, which I think really helped me stay in a good position. I find it much harder to self unrack out of the squat rack J hooks than the bench ones.

DB Curls:
40s x 13x5 @ 8

Cable V-Bar Triceps Extensions:
150x12x5 @ 8

[Nate B]

Wednesday, 6/26:

Bench:
255x1 @ 8
230x3x4 @ 7, 7, 7.5, 8

These all moved okay, but felt heavier than I would've liked. I'm not nearly as good at grinding bench reps as I am squat or deadlift, so sometimes good bar speed can be deceiving. Almost rated the single @8.5 but stuck with @8.

Pin Squat:
255x4 @ 7
265x4 @ 8
275x4 @ 9.5
265x4x2 @ 8, 8

The rack with pins was taken, so I had to do these off of safety straps which really threw me off. I have to think it affected my strength for the day. Hopefully I'll be able to snag the other rack next time.

1ct Pause Incline Bench:
165x6 @ 7
170x6 @ 8
175x6 @ 9
160x6x2

Supinated Grip Lat Pulldowns:
175x12x5 @ 8

[Nate B]

Friday, 6/28:

Deadlift:
400x1 @ 8.5
360x3x3 @ 7, 7, 7.5

While my e1RM has been above 400 for quite some time, I haven't actually pulled 400+ in about a year and a half (405 - a grindy, hitched 3RM with straps around the end of my experiment with the Texas Method) because of my lower back issues. This definitely felt heavy, but otherwise moved well. @ 8.5 for how it felt, but I'm sure a lot of that was just the fact that this was the first heavy deadlift single I've done in a long time.

Pin Bench:
205x4 @ 7
215x4 @ 7.5
225x4 @ 9
215x4x2 @ 7.5, 8

Pins set at chest level. I may experiment with pins 2-3" off the chest in the future, since this is where I tend to fail attempts, but I feel like this might be programming two overload benches.

Pendlay Rows:
185x6 @ 7
195x6 @ 8
205x6 @ 9
185x6x2

DB Curls:
35sx14x3 @ 8
35sx12x2 @ 8

Cable V-Bar Triceps Extensions:
150x14x3 @ 8
150x13x2 @ 8

Did my arms stuff in pretty close supersets, so my performance suffered as the number of sets increased.

[Nate B]

Monday, 7/1:

I'm hammering volume this week, then tapering volume down next week, then intensity the week after followed by a "test" week (working up to singles @ 9). I was planning on competing in the fall, but it turns out the meet I had my eye on falls on a weekend that I'll be out of town for, so I'm just going to test for now and set my sights on a meet in the winter.

Squat:
360x1 @ 8.5
320x3x5 @ 7, 7, 7.5, 7.5, 8

My last warmup (320) felt really good so I decided to throw 360 on the bar. Felt slow at the time, but didn't look too bad on video. Last couple backoff sets got a little sloppy technique wise, but it was hot in the gym and the fatigue was starting to really set in.

2" Deficit DL:
335x4 @ 7
345x4 @ 8
355x4 @ 9
335x4x2 @ 7.5, 7.5

Had baby powder this time and it easily made a 10lb difference. Can't forget that again in the future.

Floor Press:
225x6 @ 7
235x6 @ 8
245x6 @ NO LIFT
220x6x2

I felt my elbows flare out on the last rep, but it was honestly just too heavy of a load. In hindsight, going for 245 was pretty stupid. I should've known it wasn't going to be there based on 235 the previous set. Thankfully, I had a spotter. First missed lift in training in a while. I'll be smarter in the future. Kind of ruined what was a pretty good day of training otherwise.

DB Curls:
40sx12, 35sx12x2, 30sx12, 25sx12 @ 8-ish

Cable Rope Triceps Extensions:
130x12x2, 120x12, 110x12, 100x12 @ 8-ish

This training session was a long one, so I did my arms work in supersets with very little rest in between (basically just the walk to and from the cable machine/dumbbell rack). Decided to do descending sets like in my old bro-lifting days of "running the rack." Nice pump.

[Nate B]

Thursday, 7/4:

Bench:
255x1 @ 8
230x3x5 @ 7, 7, 7.5, 7.5, 8

The single moved much better than last week. I'll consider 260 next week depending on how warmups go.

Pin Squat:
265x4 @ 7
275x4 @ 8
285x4 @ 9
275x4x2 @ 8, 8

Used the rack with pins today and it went much better. Felt a lot more on balance and was able to set the pins right at just below parallel. I think the low point of the straps last week was a little too deep.

1ct Pause Incline Bench:
175x6 @ 7
180x6 @ 8
185x6 @ 9
165x6x2

Felt a lot stronger this week for whatever reason.

Chins:
Bodyweight x 10x5 @ 8

Lat pulldown was taken, so I just worked in some chins for the first time in a while between sets of incline bench.

[Nate B]

Friday, 7/5:

Deadlift:
405x1 @ 8.5
360x3x3 @ 7, 7, 7.5

Warmups felt good, so I had to do 4 plates. Moved slower off the floor than I would've liked, but the lockout was smooth. Backoff work was fine.

Pin Bench:
205x4 @ 7
215x4 @ 7.5
225x4 @ 8.5
215x4x2 @ 7.5, 7.5

Pins set at chest level again. 230 might've been a better top set.

Pendlay Rows:
185x6 @ 7
195x6 @ 8
205x6 @ 9
185x6x2

DB Curls:
40sx12x2 @ 8
35sx14 @ 8
35sx12 @ 8
30sx13 @ 8

Cable V-Bar Triceps Extensions:
150x14x2 @ 8
150x12 @ 8
140x12 @ 8
130x13 @ 8

Supersetted arm work again with little rest.

[Nate B]

Monday, 7/8:

Squat:
360x1 @ 8.5
340x3 @ 8.5
330x3x2 @ 8, 8

Little disappointing. The speed from bottom to top was a tad slower than last week - I almost rated this @ 9. I hit the sticking point (about 1/4 of the way up) harder. Misgrooved and let the bar tip slightly forward, then got it back on track. I think if I had committed to driving my chest up and my shoulder blades into the bar, it would've been closer to @ 8. 340x3 was supposed to be @ 9, but felt easier than that and the bar speed of the third rep was about the same as the single. Backoff work of 2 sets of 3 @ 8 was more dialed in. I need to stay focused and do a better job of trusting my technique during the heavy singles, because based on how the subsequent sets went, 360x1 shouldn't have felt nearly as close to a @ 9 as it did.

2" Deficit DL:
335x4 @ 7
345x4 @ 8
355x4 @ 9
335x4x2 @ 7.5, 8

Floor Press:
235x4 @ 7
245x4 @ 8.5
250x4 @ 9

Much better than last week. Kept my elbows under the bar nicely.

DB Curls:
35sx15x2, 13, 12 @ 8-ish
30sx14 @ 8-ish

Cable V-Bar Triceps Extensions:
140x15x2, 14, 13, 12 @ 8-ish

Supersetted these again with about a minute rest between.

[Nate B]

Wednesday, 7/10:

Bench:
260x1 @ 8.5
250x3 @ 9.5
235x3x2 @ 8, 8

250x3 was definitely closer to @ 10 than 260x1 was to @ 9. 260x1 was truly right in between an 8 and a 9, I honestly didn't anticipate 250x3 to be as difficult as it was. Bumped down to 235 instead of 240 for the planned triples @ 8 and this was pretty spot on.

Pin Squat:
275x4 @ 7.5
285x4 @ 8.5
290x4 @ 9
275x4 @ 7.5

1ct Pause Incline Bench:
175x4 @ 6.5
185x4 @ 8
195x4 @ 9.5
185x4 @ 8

Chins:
Bodyweight x 11, 11, 11, 10, 10

Last week and this week, I've been doing chins for the first time in a while. I'm doing them between sets of incline bench. Once I can do 5 sets across, I'll bump up a rep and try for 5 sets across with that.

Planks:
1:30 hold x 5 sets

[Nate B]

Friday, 7/12:

Deadlift:
405x1 @ 8
390x3 @ 9
375x3x2 @ 8, 8

405 moved much more like an @ 8 this week. Very pleased with my load selection this week for the single @ 8 and the triples @ 8 and 9.

Pin Bench:
215x4 @ 7.5
220x4 @ 8
230x4 @ 9
215x4x2 @ 7.5, 7.5


Pendlay Rows:
185x6 @ 7
195x6 @ 8
205x6 @ 9
185x6x2

[Nate B]

Tuesday, 7/16:

Squat:
360x1 @ 8
375x1 @ 9
335x3x2 @ 8, 8.5

Wow, very pleased with how these singles went! I didn't bury these like I would in a meet, but the depth looked worthy of 2 whites. I think I just did a really good job of staying tight in the bottom and not going too deep. 375 is basically what I squatted (170kg/374lbs) for a grindy but successful third attempt back in March, and it moved like a true @ 9 / second attempt, which felt awesome. It would seem like overloading volume two weeks ago worked, although I also did a great job of cutting depth. Technically, this is a 1 lb lifetime PR, so that's pretty cool. My e1RM based on these singles is 390, which means I could conceivably squat 400 lbs or around 182.5 kg when I compete next, which would be pretty dope. Granted, it's just e1RM, but this is a +16 lbs improvement from my meet, and like a +30 lbs improvement from where I was 12 weeks ago (granted, I had just got done with a cycle where I was doing a lot of SSB squats and retooling my competition squat technique a bit). I'll have to reflect on what I did training wise and use this knowledge going forward for future programming.

2" Deficit DL:
335x4 @ 7
345x4 @ 8
355x4 @ 9

Floor Press:
225x4 @ 6.5
235x4 @ 7.5
245x4 @ 9

Just didn't feel very strong pressing wise today. Hopefully my singles @ 8 and 9 on competition bench tomorrow go better than this.

DB Curls:
35sx15x2 @ 8
35sx14 @ 8

Cable Rope Triceps Extensions:
130x14x2 @ 8
130x13 @ 8