Nate's Log

[Nate B]

Thursday, 8/22:

2ct Pause Squat:
225x5

I had to stop here in warmups. I tweaked my back again on the fifth rep of 225. Finished the rep, but couldn't continue because of the sharp pain. Hopefully just a minor setback.

TnG Bench:
235x5 @ 7
245x5 @ 9
240x5 @ 8
225x5x2

Took too big of a jump from 235 to 245, so I did the programmed set @ 8 after 245x5 @ 9.

WGBP:
165x10 @ 6
175x10 @ 7
185x10x2 @ 8, 8

EFTS Row Machine:
+140x15x5 @ 8

Tried out another row machine in the gym. Higher row than the other one, which is a Hammer Strength low row machine. Not sure which one I prefer/will have more carryover. Definitely felt this one more in my rhomboids, teres, etc. than my lats.

Friday, 8/23:

Sumo DL, beltless:
305x8 @ 6
315x8 @ 7
325x8x2 @ 7.5, 8

I narrowed my stance width and it made a huge difference. I was actually surprised with how much stronger and more natural these felt, and that they didn't seem to irritate my back. I used straps, which probably helped, but I'm going to use my standard mixed grip from now on. If these continue to be as strong or stronger than my conventional stance, and don't irritate my back as much, then I'll consider using sumo as my competition stance.

Feet Up Bench:
175x8 @ 6
185x8 @ 7
195x8x2 @ 8, 8

RDL:
255x10 @ 8
225x6x3

Still had some lingering back pain that the increased ROM of a deficit deadlift wouldn't have agreed with, so I did some RDLs instead. I stopped about an inch short of where I would usually stop/feel the hamstring stretch, and they were tolerable.

DB Hammer Curls:
45x13x3

Cable Rope Triceps Extensions:
130x13x3

[Nate B]

Monday, 8/26:

Squat:
370x1 @ 8
335x4 @ 8
300x4x4

370 single was noticeably better than last week - I knew after my last warmup of 335 that it was going to move well, but didn't feel like I could load 375 on the bar. With my last week of training being a bit of a letdown with the back tweak, I didn't want to risk 375 turning into a 8.5 or 9 RPE and bum myself out all over again. I feel confident in loading up 375 next time, though, depending on how warmups go.

1ct Incline:
215x1 @ 8
195x4 @ 8.5
175x4x4

Making steady progress with incline. I never really trained it for singles, or really anything less than 5 or 6 reps.

3ct Pause Bench:
165x10 @ 6.5
175x10 @ 7.5
180x10x2 @ 8, 8.5

Seated Cable Rows:
160x14x5 @ 8

The same piece of row equipment never seems to be available. I've been mixing it up as a result.

[Nate B]

Tuesday, 8/27:

Deadlift:
425x1 @ 8
385x4 @ 8
345x4x4

425 was absolutely smoked - may have been @ 7.5. My last warmup was with 385 and it flew, so I knew it was going to be a strong day. If the back tweak wasn't still in the back of my mind, I probably would've loaded up 430 or 435, but I'm content with a 5 lbs increase and a happy back.

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

Bench warmups weren't feeling as strong as deadlifts were, so I didn't try to increase my top single load from last week. I was a little disappointed with how 265 moved compared to last week - elbow flare was the culprit. I need to try to keep my elbows slightly tucked and feel like I'm pressing the bar back over my head vs.straight up.

SSB Squat:
235x10 @ 6
245x10 @ 7
255x10x2 @ 8, 8.5

DB Hammer Curls:
45x13x3

Unilateral Cable Rope Triceps Extensions:
60x14x3

[Nate B]

Thursday, 8/29:

2ct Pause Squat:
275x5 @ 6
285x5 @ 8
295x5 @ 9
270x5x2 @ 7, 7

TnG Bench:
235x5 @ 7
245x5 @ 8.5
250x5 @ 9
230x5x2 @ 7, 7

WGBP:
165x10 @ 6
175x10 @ 7
190x10x2 @ 8, 8.5

HS Low Row Machine:
+250x12x5 @ 8

Friday, 8/30:

Sumo DL, beltless:
325x8 @ 6
335x8 @ 7
345x8x2 @ 8, 8.5

These still feel a little awkward compared to conventional, but I'm starting to believe I may be stronger in this position. I'm still getting used to the proper setup - I need to rotate my feet out toward the plates a little more to get my knees out and clear some room for my arms. Still, my e1RM is higher than my conventional and I'm not even using a belt. I worry I might experience some issues once I'm pulling near 1RM loads (grip, balance, etc.) but we'll see about that.

Feet Up Bench:
185x8 @ 6
195x8 @ 7.5
200x8x2 @ 8, 8.5

2" Deficit DL:
285x10 @ 8
255x6x3

DB Curls:
40x12x3

Cable Rope Triceps Extensions:
130x14x3

[Nate B]

Sunday, 9/1:

Squat:
375x1 @ 8
340x4 @ 8.5
300x4x5

375 single moved well, but last rep of 340x4 was a bit slower than I would've liked.

1ct Incline:
220x1 @ 8.5
195x4 @ 8
175x4x5

Hopefully will get two plates for my single @ 8 in the next couple weeks.

3ct Pause Bench:
165x10 @ 6.5
175x10 @ 7.5
180x10x2 @ 8, 9

I hadn't videoed myself doing these before today, and realized I do them at more of a 2 sec pause than 3. I videoed the first set of 180, and then lengthened the pauses for the second set of 180x10. The extra half second or so really made a difference over 10 reps. Might have to move down in weight a little now that I'm pausing longer.

Bodyweight Chins:
12, 12, 12, 11, 10 @ 8

I haven't done chins in a while, so I decided to do some today instead of rows.

Monday, 9/2:

Deadlift:
430x1 @ 8.5
385x4 @ 8
340x4x5

Bench:
270x1 @ 8
245x4 @ 8
220x4x5

Crushed 270x1. Pause may have been a little quick, but more like something you'd see in a meet than a TnG. Very pleased.

SSB Squat:
235x10 @ 6
245x10 @ 7
255x10x2 @ 8, 8

These always gas me at the end of a long session. Today was no different. Once I hit about 7 or 8 reps for the sets @ 8 I'm breathing pretty hard.

DB Hammer Curls:
45x13x3

Cable Rope Triceps Extensions:
130x14x3

[Nate B]

Wednesday, 9/4:

2ct Pause Squat:
285x5 @ 7
295x5 @ 8.5
300x5 @ 9
275x5x3 @ 7, 7, 7

TnG Bench:
235x5 @ 7
245x5 @ 8
255x5 @ 10
230x5x3 @ 7, 7, 7.5

I was pretty damn sure that I had 255 in me after how great 245 moved and felt. I had a guy give me a spot/liftoff, which I typically do for any sort of bench @ 9. One of the roughest liftoffs I've ever got - he basically power-shrugged the bar and I completely lost tightness and my upper back/shoulder position on the bench, and lost some of my arch as a result. In retrospect, I probably should've re-racked the bar and had him redo it. Threw everything off and it ended up being a grinder fifth rep. Pretty disappointing, but I still feel like 255 was the right choice under normal circumstances.

WGBP:
165x10 @ 6
175x10 @ 7
185x10x2 @ 8, 8.5

Nearly failing the 255x5 TnG bench set earlier kind of fatigued me, and I noticed it here. Just didn't feel as strong as last week. It happens.

HS Low Row Machine:
+250x12x5 @ 8

[Nate B]

Friday, 9/6:

Sumo DL, beltless:
335x8 @ 6
345x8 @ 7
355x8x2 @ 8, 8.5

Starting to believe I'm stronger with sumo than I am conventional. May have to switch up my competition stance.

Feet Up Bench:
185x8 @ 6
195x8 @ 7.5
205x8x2 @ 8, 8.5

2" Deficit DL:
290x10 @ 8
260x6x3

[Nate B]

Sunday, 9/8:

Squat:
380x1 @ 8.5
340x4 @ 8
300x4x5

Ended up coming forward a little out of the bottom of the 380 single. I've been making some steady progress with the squat recently, so I wasn't too discouraged by the bit of the overshoot of RPE. 340x4 and the backoff work went great, though. Still more progress to come.

1ct Incline:
220x1 @ 8.5
195x4 @ 8
175x4x5

3ct Pause Bench:
155x10 @ 6
165x10 @ 7
175x10x3 @ 8, 8.5, 8.5

Had to bump down the weight a bit to account for the longer pauses. 170 may have honestly been more appropriate.

Bodyweight Chins:
12, 12, 11, 10, 10 @ 8

[Nate B]

Monday, 9/9:

Deadlift:
430x1 @ 8
390x4 @ 8
345x4x5

Happier with how 430 moved this week. Good deadlift session all around.

Bench:
270x1 @ 8
245x4 @ 8
220x4x5

270 felt about the same as last week, with a slightly longer pause this time. Didn't feel good enough in warmups to try 275, but I know it's coming soon.

SSB Squat:
225x10 @ 6
235x10 @ 7
245x10x3 @ 8, 8, 8

Just wanted to get through these fast. I didn't bother putting on knee sleeves or resting too long. Had to lighten the load a little as a result.

[Nate B]

Wednesday, 9/11:

2ct Pause Squat:
285x5 @ 7
295x5 @ 8
305x5 @ 9
280x5x3 @ 7, 7, 7

Little stronger than last week, with these and pretty much across the board for the day. Solid day of training overall.

TnG Bench:
235x5 @ 7
245x5 @ 8
255x5 @ 9
235x5x3 @ 7, 7, 7.5

Luckily, one of my powerlifter buddies was at the gym, so I had her give me a spot. The liftoff was much better than the random guy's was last week, which allowed me to stay nice and tight. 255x5 ended up being a perfect @9 after basically failing it last week.

WGBP:
175x10 @ 6
185x10 @ 7.5
190x10x2 @ 8, 8

DB Rows:
90x13x5 @ 8

[Nate B]

Friday, 9/13:

Sumo DL, beltless:
335x8 @ 6
345x8 @ 7
355x8x3 @ 8, 8, 8

Tore up a callus on my hand pretty bad during these. Powered through. Hopefully its healed up by my deadlift session next week, otherwise I'll probably have to use straps.

Feet Up Bench:
185x8 @ 6
195x8 @ 7.5
205x8x2 @ 8, 8, 8.5

2" Deficit DL:
295x10 @ 8
265x6x3

[Nate B]

Monday, 9/16:

Squat:
380x1 @ 8.5
315x6 @ 7.5

Low stress week so very little backoff work. Last warmup felt good, and 380 moved a little better than last week, but I still wouldn't call it a true 8.

CGBP:
255x1 @ 8
210x6 @ 7

First time doing close grip in a while. Did them with a competition pause. Felt a little unstable on the chest, but the press felt decently strong.

RDL:
275x10 @ 7
285x10 @ 8
295x10 @ 9

Bodyweight Chins:
42 reps in 8 minutes

As with any AMRAP, I can never tell if I'm resting too long or not long enough. I tried to rest about a minute between "sets," but got pretty gassed after the first couple. Basically did 10, 10, 6 then struggled to get 3-5 reps from there on.

Tuesday, 9/17:

Deadlift:

After about a month or so of good to great deadlifts, I tweaked my back again. I was warming up with 345 and felt a familiar sharp pain right as the bar got to my knees. I dropped it partially out of instinct and immediately started walking around, then after a few minutes tried some air RDLs. I was feeling a little better after about 10 minutes of this, so I decided to strip the bar down to 225 and give it another go. Just the act of pulling slack out of the bar made the pain flare up, so I decided not to push it. I'm a little frustrated, but not discouraged or panicked. The last time I tweaked my back, I smoked my deadlifts literally the very next week - only my deadlifts and pause squats from that week were affected - so I've found that as long as these tweaks aren't pops or tears, I can recover from them pretty quickly if I just stay calm. I'll just have to suffer through a couple days of discomfort in the meantime.

Bench:
275x1 @ 8.5
225x6 @ 7

275 honestly moved about how I expected. My last warmup felt good but not great, which usually means I'm probably in for an 8.5. Still, I was confident it wouldn't be a 9 and just wanted to finally get 275 on the bar. I have to say it looked pretty cool.

Leg Press:
+410x10 @ 7
+430x10 @ 8
+450x10 @ 9

I had the option in my program to do leg press or SSB. I went into the session wanting to do SSB, because I've found that its really beneficial for my squat, especially relative to leg press, but after I fucked my back up deadlifting I opted for the leg press instead.

[Nate B]

Thursday, 9/19:

I've been feeling pretty sick the last couple days, so the loads ended up being lower today.

2ct Pause Squat:
225x8 @ 6.5
245x8 @ 8
255x8 @ 9

With my lower back still feeling a little off combined with feeling crappy, I was a good deal weaker with these than usual. On the bright side, I was able to get through them without re-tweaking my back.

TnG Bench:
205x8 @ 7
215x8 @ 8
225x8 @ 9

Spoto Press:
175x10 @ 7.5
180x10 @ 8
185x10 @ 9

Controlling the descent of the bar was harder than I expected it would be.

Low Row Machine:
+180x66 in 8 mins

[Nate B]

Friday, 9/20:

Still felt like shit - strength suffered.

Sumo DL, beltless:
335x8 @ 7
345x8 @ 8
355x8 @ 9

2 Board Bench:
225x8 @ 7
235x8 @ 8
245x8 @ 9

I'm pretty unfamiliar with working with boards, but seeing how I don't have an actual training partner I go to the gym with, I can see how it could get pretty difficult to do a bunch of sets of these and always find someone to hold the board, in addition to spot the top set @ 9. I'm going to look into buying a bench block, depending on cost, or see if I can make one.

2ct Pause Bench:
175x10 @ 7
185x10 @ 8.5
190x10 @ 9

The 8 and 10 reps sets were absolutely killing me because the cold or whatever I have was really affecting my energy/work capacity. The timing of this being a low stress week worked out great, because I don't know how I would've gotten through a bunch of backoff sets.

[Nate B]

Monday, 9/23:

Squat:
380x1 @ 8.5
340x5 @ 9
305x5x4

380 was terrible - looked like @9 but felt like @8. The majority of my squat reps were sloppy. I just never felt on balance, even with the light backoffs at 76%. I kept losing the bar forward of midfoot out of the hole...it was like I had never squatted before. Hopefully just an off week and not indicative of any sort of regression.

I've also talked with my coach and am going to try to do a better job of not pushing the single @ 8 so hard. I've been accepting 8.5s and even sometimes 9s for the sake of feeling like I'm making more progress than I probably am, when I should just be using the single as not only a display of progress made, but a tool to better select a load for my volume work for that day. The volume should eventually drive the progress.

CGBP:
255x1 @ 8
235x4 @ 9
220x4x4

RDL:
295x6 @ 6
305x6 @ 7
315x6x2 @ 8, 8

Dialing back on the RDLs a little bit to see if that helps with my lower back fatigue. I had to change what my concept of RPE is for these - basically if the weight is heavy enough that I have to round my back to finish the last rep, that's @ 10. Knocked about 20 lbs off my e1RM. I'll progress from here.

Lat Pulldowns:
160x59 in 8 minutes

Just didn't feel like doing chins today.