Nate's Log

[Nate B]

Wednesday, 7/17:

Bench:
255x1 @ 8.5
265x1 @ 10
230x3 @ 8

Damn, pretty frustrating that 265 turned into a max effort single. While this is about 6 lbs greater than my meet PR, it pretty much means that I didn't really increase my 1RM at all from the beginning to the end of this 12 week cycle. Maybe I was misjudging my RPEs by .5 the whole time and thought I was making progress when I actually wasn't, maybe I just had an off day, or maybe I was still a little fatigued from floor press just a day before since I had to lift on Tuesday instead of Monday. Regardless, it was still a disappointing day lifting wise. Feels like I've been spinning my wheels with the bench for the better part of a year.

Pin Squat:
275x4 @ 7
285x4 @ 8
295x4 @ 9

1ct Pause Incline Bench:
175x4 @ 6.5
185x4 @ 8
195x4 @ 9.5
185x4 @ 8.5

Little all over the place with the RPE here.

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

[Nate B]

Friday, 7/19:

Deadlift:
405x1 @ 8
425x1 @ 9
375x3x2 @ 8, 8.5

Overall, I'm very pleased with how my deadlift has recovered coming back from my injury. 425 felt HEAVY off the floor, but overall moved about how a @ 9 should. Feels great to be back on track again with the deadlift. My goal for a while has been a 500 lbs pull, and I feel pretty confident now that I can get strong enough and my back can hold up to achieve one within the next year or so. The heavy work today left my back a little tender for a couple days, but nothing that wasn't manageable and certainly nothing like it was earlier in the year. In this limited 3 month sample size, I think I've found that loads over 86-90% or so of my e1RM kind of mess me up for a day or two afterward, so maybe going forward I'll try to limit my work above that intensity.

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

Pendlay Rows:
185x6x4 @ 7, 7, 8, 8

It was around 100 deg outside and the inside of the gym felt like a sauna (no AC, just fans). I was absolutely drenched in sweat by this point, and I just wanted to go home and shower, so I just stuck with 185 for a few extra sets and called it a day.

[Nate B]

I'm working with BBM's very own Leah Lutz starting this week. She will be organizing my programming for at least the next three months. I don't have a super specific goal for this time frame other than just get stronger. If all goes well, I will most likely use her again for another three months, which would run right up to a meet that I'm eyeing in January 2020.

Monday, 7/22:

Squat:
295x5 @ 6
305x5 @ 7
315x5 @ 8
275x5x3

Worked up to 5 @ 8 and hit some backoff sets at -12% to get some good volume in. Everything moved pretty well. Backoffs felt pretty easy, but ~70% of my 1RM for sets of 5 shouldn't feel hard.

1ct Incline:
165x6 @ 6
170x6 @ 7
175x6x2 @ 8, 8

CGFP:
185x10 @ 8
165x6x3

DB Curls:
40s x12x3

Cable Rope Triceps Extensions:
130x13x3

[Nate B]

Wednesday, 7/24:

Deadlift:
335x5 @ 6
345x5 @ 7
355x5 @ 8
315x5x3

Little bit of SI discomfort during these. Otherwise moved fine. I need to keep an eye on my back now and make sure it doesn't get worse.

Bench:
185x6 @ 6
200x6 @ 7
210x6x2 @ 8, 8.5

Pauses were a little inconsistent here (quick).

Split Squat:
165x5 @ 6
185x5 @ 8
165x5x3

Didn't anticipate the jump from 165 to 185 to be so dramatic. Retroactively rated 165 @ 6. I've never done non-rear foot elevated/Bulgarian split squats and wow they were awkward - felt very off balance and unnatural. Just need to practice and get better at them.

DB Rows:
85x12x5 @ 8

These varied between 7 and 8.

[Nate B]

Friday, 7/26:

TnG Bench:
205x5 @ 6
215x5 @ 6.5
225x5 @ 7.5
200x5x4

225 felt way too easy, honestly could've been a true 7. Will see if 230 or 235 feels more appropriate next time.

Beltless HBBS:
245x6 @ 6
255x6 @ 7
265x6x3 @ 8, 8, 8.5

This was the first time I've squatted high bar since I first started dicking around in the gym in college (not a single one of them at the time was taken to depth). Felt really awkward. I don't think I was letting my knees get forward enough. Between these and the split squats, I'm definitely feeling some DOMS.

Wide Grip Bench:
175x10 @ 7.5
160x6x3

Done with my pointer fingers on the rings and with a competition pause. I knocked out the sets of 6 with about a minute of rest between them. I really like this format - feels kind of like myo reps but more productive.

DB Curls:
40x12x3

Cable Rope Triceps Extensions:
130x13x3

Saturday, 7/27:

Did some LISS cardio, abs, and 5 sets of DB rows. I also did some LISS on Tuesday, but failed to note it.

[Nate B]

Monday, 7/29:

Squat:
295x5 @ 6
305x5 @ 7
315x5 @ 8
275x5x3

Probably had 320 @ 8 in me. Working on getting my knees set and getting bent over earlier. Hopefully that will help keep my bar path on track when things get heavy.

1ct Incline:
165x6 @ 6
170x6 @ 7
175x6x2 @ 8, 8

Probably had 180x6 @ 8 in me. Kinda sandbagged this workout between this and squat.

CGFP:
195x10 @ 8
175x6x3

Felt much better than last week for some reason.

DB Curls:
40s x12x3

Cable V-bar Triceps Extensions:
140x14x3

[Nate B]

Wednesday, 7/31:

Deadlift:
335x5 @ 6
345x5 @ 6.5
360x5 @ 8
315x5x3

My back felt really good during and after these. I did some stretching and moving around before bed to try to prevent it locking up the morning after. I have no way of knowing if it directly helped, but I felt great this morning.

Bench:
195x6 @ 6
205x6 @ 7
215x6x2 @ 8, 8.5

Pauses were better. I think I did a better job of maintaining tightness and driving the bar back toward my face off the chest than last week.

Split Squat:
175x5 @ 6
185x5 @ 7.5
190x5 @ 8
170x5x3

These still feel pretty weird and awkward.

DB Rows:
85x13x5 @ 8

[Nate B]

Friday, 8/2:

TnG Bench:
215x5 @ 6
225x5 @ 7.5
230x5 @ 8
205x5x4

Beltless HBBS:
255x6 @ 6
265x6 @ 7
275x6x3 @ 8, 8, 8.5

Felt a lot better this week.

Wide Grip Bench:
180x10 @ 8
165x6x3

[Nate B]

Monday, 8/5:

Squat:
360x1 @ 8
310x5x3

360 moved okay. Got a little sloppy on some of the backoffs. With the slightly narrower stance, I'm able to really go too deep if I lose focus and don't stay tight in the bottom.

1ct Incline:
165x6 @ 6
175x6 @ 7.5
180x6x3 @ 8, 8, 8.5

CGFP:
190x10 @ 8
175x6x3

Missed one of the J-hooks re-racking the bar on the set of 10 @ 8 and damn near caved my face in. Other than that - pretty uneventful.

Arms:
EZ bar curls
Cable triceps extensions

[Nate B]

Wednesday, 8/7:

Deadlift:
410x1 @ 8
350x5x3 @ 7, 7, 7.5

Single moved pretty fast, maybe a 7.5. Took the conservative route and rounded down to 350 instead of 355 for the backoffs. Making good progress and my back is feeling fine - love to see it.

Bench:
255x1 @ 8
225x4x4 @ 7, 7, 7.5, 7.5

Good job of locking my shoulder blades down tight and maintaining it throughout the reps. Pauses were good.

Split Squat:
175x5 @ 6
185x5 @ 7.5
190x5 @ 8
170x5x3

Shortened the distance between my feet with the staggered stance, which made these feel less weird and less difficult. Probably could've done 195, but got the volume in nonetheless.

DB Rows:
85x14x5 @ 8

[Nate B]

Friday, 8/9:

TnG Bench:
215x5 @ 6
225x5 @ 7
235x5 @ 8
205x5x4

Widened my grip by a finger width - now middle finger on the rings. Felt a bit more stable and seemed to translate into a 5 lbs improvement.

Beltless HBBS:
255x6 @ 6
265x6 @ 7
280x6x3 @ 8, 8, 8.5

Wide Grip Bench:
185x10 @ 8
165x6x3

[Nate B]

Monday, 8/12:

Squat:
365x1 @ 8
315x6x2 @ 8, 8.5

Squat is continuing to progress pretty well. Per my coach, I need to narrow my stance even a bit more than I already have to help with strength and stability in the bottom. It'll be a process to continue to get a little bit narrower each week until I start to feel comfortable with it.

1ct Incline:
205x1 @ 8
180x6x2 @ 8, 8

3ct Pause Bench:
165x10 @ 7
170x10 @ 8
175x10 @ 9
165x10 @ 8

These sucked.

[Nate B]

Tuesday, 8/13:

Deadlift:
415x1 @ 8
355x6x2 @ 8, 8

Single wasn't as fast as 410 last week, but still moved well.

Bench:
260x1 @ 8
225x6x2 @ 8.5, 8.5

Solid. Sets of 6 were a little more difficult than they were prescribed to be, but I didn't want to take off the second 45 and have to add a bunch of smaller plates. I guess I'm lazy.

SSB Squat:
235x10 @ 7
245x10 @ 8
250x10 @ 9
235x10 @ 7.5

I might need to take my conditioning a little more seriously, because I was breathing pretty hard after these.

Seated Cable Rows:
160x14x5 @ 8

[Nate B]

Thursday, 8/15:

2ct Pause Squat:
225x8 @ 6
245x8 @ 7
255x8 @ 8

TnG Bench:
205x8 @ 6
215x8 @ 7.5
220x8 @ 8

WGBP:
175x10 @ 7
185x10 @ 8
190x10 @ 9
180x10 @ 8

DB Hammer Curls:
45x12x3

Cable Rope Triceps Extensions:
130x13x3

Friday, 8/16:

Sumo DL, beltless:
295x8 @ 6
305x8 @ 7
315x8 @ 8

Setup felt awkward as hell. My hips just don't agree with sumo. Strength ended up being pretty okay, though.

Feet Up Bench:
175x8 @ 6
185x8 @ 7
190x8 @ 8

Did these with my feet resting flat on the bench, like a floor press with full ROM. I possibly should've lifted my feet up in the air with my thighs parallel to the bench.

2" Deficit DL:
275x10 @ 7
285x10 @ 8
295x10 @ 9
280x10 @ 8

Pretty brutal. I'm still getting used to the higher rep compounds.

Seated Cable Rows:
160x12x5 @ 8

I think that I might have to switch up what days I do my rows. With two deadlift variations earlier in the session, my back was pretty fatigued by the time I got to these.

[Nate B]

Monday, 8/19:

Squat:
370x1 @ 8
335x4 @ 8.5
295x4x4

Single was almost an 8.5. I was off balance a little coming out of the bottom - did what I always do when the weight gets a little heavy or I'm fatigued and goodmorning'd it. The set of 335x4 was even worse. Just a bit of an off day I think. Depending on how I feel, I'll probably reattempt 370 next week and see how that goes.

1ct Incline:
210x1 @ 8
190x4 @ 8
170x4x4

3ct Pause Bench:
155x10 @ 6
165x10 @ 7
175x10x2 @ 8, 8.5

Plate-Loaded Row Machine:
+100x14x5 @ 8


Tuesday, 8/20:

Deadlift:
420x1 @ 8.5
375x4 @ 8
335x4x4

My lower back flared up for the first time in a while during the 420 single. Weight felt heavier than expected when I initiated the pull and felt pain pretty much as soon as the plates left the floor. Still finished the rep and it looked a lot faster than it felt, but rated it 8.5 because I don't think I would've been able to pull it two more times because of the pain. Still managed to get through the backoff work after the initial pain response died down, but still felt tender for the rest of the day. This morning, I'm feeling a lot better and staying positive. I think my brain just freaked out a little bit and I experienced some muscle guarding as a result - most likely no real damage.

Bench:
265x1 @ 8
240x4 @ 8.5
215x4x4

Really pleased with the 265 single. Legitimate pause and moved/felt like an 8. 240 went smoothly as well, but felt a little heavier than a true 8.

SSB Squat:
225x10 @ 6
235x10 @ 7
245x10x2 @ 8, 8

DB Hammer Curls:
45x13x3

Cable Rope Triceps Extensions:
130x13x3