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  • #76
    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

    Comment


    • #77
      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

      Comment


      • #78
        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

        Comment


        • #79
          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.

          Comment


          • #80
            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

            Comment


            • #81
              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

              Comment


              • #82
                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

                Comment


                • #83
                  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.

                  Comment


                  • #84
                    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.

                    Comment


                    • #85
                      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.

                      Comment


                      • #86
                        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.

                        Comment


                        • #87
                          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.
                          Last edited by Nate B; 07-09-2019, 02:34 PM.

                          Comment


                          • #88

                            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

                            Comment


                            • #89
                              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

                              Comment


                              • #90
                                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

                                Comment

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