Nate's Training Log

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1

Starting Stats: 5’7", 38/M, 163#, 36" waist, pl total ~685#
Ending Stats: 154#, 33.5" waist, pl total ~690#

Main goals, in order of importance:

Stop tearing things
Lose fat
Gain strength
Improve conditioning … vague side goal: run a decent mile
Improve power clean technique

Numbers I’d like to hit:

Press 110
Bench 160
Squat 315 x 5
Deadlift 405 x 5
Power Clean 135​​

Completed goals:

[x] Five chins
[x]​ Five pull-ups … faster than I thought was possible. Thank you Andy Baker for writing about that.
[x] Five dips

Goals on hold:

[n/a]​ Learn the front squat, the Olympic lifts, and their variants … learned the snatch and a passable front squat, but lost interest for now.
[n/a]​​ Swim a mile comfortably … This one has been relegated to the back burner and may never happen. I’ve wasted a lot of time on it.

2
Aug 12 Front Squat (learning) Clean (learning) 1s Pause Bench

115 x 6 @9.5
115 x 6 @10
110 x 6 @9.5
105 x 8 @8		 Lat Pull (Supinated)

100 x 8
100 x 8
85 x 8
85 x 8		 2 Mile Jog 170P 129C 47F
Aug 13 High Bar Squat, Beltless

155 x 5 @7.5
155 x 6 @8.5
155 x 6 @9		 Romanian Deadlift

185 x 5
155 x 8
155 x 8		 Press

70 x 8 @9.5
70 x 7 @9.5
70 x 6 @10		 Dips

-70 x 10
-55 x 6
-55 x 6
-70 x 10

Barbell Curl

45 x 12
50 x 11
45 x 10
45 x 9		 3.5 Mile Jog 139P 170C 53F
Aug 14 149P 170C 45F
Aug 15 Deadlift

255 x 5 @7.5
265 x 5 @9.5
255 x 7 @10		 Bench

120 x 5 @8.5
125 x 4 @10
120 x 4 @9.5
115 x 7 @9		 Lat Pull

100 x 5
85 x 8
85 x 7		 2 Mile Jog 165P 172C 49F
Aug 16 153P 143C 29F
Aug 17 Squat

185 x 5 @8
185 x 5 @8.5
185 x 5 @8.5
185 x 5 @8.5		 Press

75 x 5 @9
75 x 5 @9
75 x 5 @9.5
75 x 6 @10
75 x 3 @10

Close Grip Bench

90 x 8
95 x 8
100 x 8
95 x 8		 Barbell Curl

50 x 10
60 x 8
60 x 7
50 x 12		 3.5 Mile Jog 150P 141C 35F
Aug 18 2 Mile Jog 150P 130C 26F
3
Aug 19 Front Squat (light)

Low Bar Squat, Beltless

135 x 8
145 x 8		 Clean

95# x ?		 2s Pause Bench

110 x 5 @8.5
115 x 5 @9
115 x 5 @9.5
105 x 5 @7.5		 Lat Pull (Supinated)

100 x 10
115 x 7
100 x 8
85 x 8

Planks

75s x 5		 2 Mile Jog 157P 127C 24F 163.2#
Aug 20 Romanian Deadlift

165 x 8
165 x 6
145 x 8		 Press

75 x 6
70 x 8
70 x 7

Db Press

30# x 12		 Dips

-55 x 12
-40 x 8
-40 x 8
-30 x 4

Barbell Curl

50 x 12
50 x 7
45 x 10

Zenith Gripper (T)

10 reps each hand		 2 Mile Jog

Cycling
10 min @130W		 150P 152C 32F 162.4#
4
Aug 21 3.5 Mile Jog
w/ Intervals		 154P 143C 31F 162#
Aug 22 Pin Squat

165 x 6
165 x 6
165 x 6		 Deadlift

255 x 5
265 x 5
275 x 5 @ 9.5+		 TnG Bench

115 x 5
120 x 5 @8.5
125 x 3 @10
120 x 4
120 x 4		 Lat Pull

100 x 10
100 x 8
85 x 8
70 x 12

Planks

75s x 5		 152P 138C 40F 161.2#
Aug 23 4.5 Mile Jog 150P 152C 33F 161.2#
Aug 24 Squat

190 x 5 @8
190 x 5 @8
190 x 5 @9
190 x 5 @9.5		 Cleans (light) Press

80 x 4 @ 10
80 x 3 @ 10
80 x 3 @ 10
75 x 4 @ 10		 LTE

Bar+20 x 10
Bar+30 x 10
Bar+30 x 10
Bar+25 x 10

Barbell Curl

50 x 8
60 x 8
60 x 7
50 x 14		 2 Mile Jog 156P 149C 29F 161.6#
Aug 25 2 Mile Walk 151P 162C 41F 161.8#
Aug 26 Front Squat (Light) Cleans (coached)

Clean Deadlift (coached)

RDL 135 x 8		 2s Paused Bench

120 x 5 @9.5
115 x 5 @9
115 x 4 @10
105 x 8 @8.5		 Chins

4, 4, 3

Lat Pull (Supinated)

100 x 7
85 x 12

Alternating:
Planks 75s
Windshield Wipers		 2 Mile Walk 151P 147C 33F 162.2#
Aug 27 Press

85 x 0
75 x 5
70 x 8

Seated Db Press

32.5# x 10		 Dips

2, 2, 2, 2
-30 x 7		 153P 131C 29F

 159.8#
5
Aug 28 2 Mile Jog 155P 177C 40F 158.6#
Aug 29 Pin Squat

175 x 5
175 x 4
165 x 7		 Deadlift

255 x 5
280 x 5 @9.5
265 x 5 @9

Hang Snatch

65 x ?		 TnG Bench

115 x 5
125 x 5 @9.5
125 x 5 @9.5
125 x 5 @10

Db Bench

40# x 10		 Chins

6, 5, 4, 3

Lat Pull
100# x 10

Planks 90s x 4

Windshield Wipers		 2 Mile Jog 166P 174C 42F 157.6#
Aug 30 Front Squat

to 95 x 5		 2 Mile Jog 157P 193C 36F 157.2#
Aug 31 Squat

195 x 5 @8
195 x 5 @8.5
195 x 5 @9.5
185 x 5 @8		 Press

80 x 5
85 x 2
80 x 3
75 x 5
75 x 4

Db Press

32.5 x 12
35 x 8		 LTE

Bar + 30 x 10
Bar + 35 x 10
Bar + 30 x 10

Curl

60 x 8
60 x 7
50 x 11

Delt Raise

10#, 8#, 5#		 159P 167C 37F 158.0#
Sep 1 Front Squat

95 x 5
95 x 5		 Snatch

Singles @ 75		 151P 180C 45F 157.2#
Sep 2 Low Block Pull

235 x 6
250 x 6		 2s Pause Bench

115 x 5
120 x 5 @8
125 x 4 @10
120 x 5 @10		 Chins

6, 4, 4

Lat Pull

115 x 6
100 x 8

Planks

2 Min x 3

Windshield Wipers

10 each side x 2 sets		 3.5 Mile Jog 151P 167C 47F 157.4#
Sep 3 Db Press

35 x 8
37.5 x 7
32.5 x 10		 Dips

5, 5, 4

Barbell Curl

60 x 7		 2.5 Mile Jog 152P 181C 43F 157.0#
6
Sep 4 2 Mile Walk 164P 190C 52F 156.4#
Sep 5 Pin Squat

175 x 6 @ 8.5
175 x 6 @ 8.5
175 x 6 @ 9		 Deadlift

265 x 5 @ 7
285 x 5 @ 9.5
275 x 5 @ 9		 TnG Bench

130 x 5 @ 9
130 x 5 @ 9.5+
125 x 4 @ 9
120 x 5 @ 9

Incline

85 x 8 @ 8.5

Incline Db

37.5 x 8 @ 8
40 x 8 @ 9		 2 Mile Jog 151P 199C 49F 157.4#
Sep 6 Dips

5, 5, 4, 3

Seated Db Curl

20 x 8
25 x 6
20 x 10
20 x 10

Barbell Curl

45 x 14
45 x 12
45 x 11		 152P 165C 35F 157.0#
Sep 7 3.5 Mile Jog 151P 157C 38F 158.0#
Sep 8 Squat

200 x 5 @8
200 x 4 @9.5
190 x 5 @8
190 x 5 @8​		 Press

75 x 0		 150P 168C 31F 158.0#
Sep 9 5 Mile Jog 155P 173C 28F 156.6#
Sep 10 2s Pause Bench

135 x 3
130 x 4
125 x 4		 Chins

6, 5, 5, 4, 3

Tuck Holds
 145P 198C 39F 158.0#
7
Sep 11 150P 175C 44F 157.2#
Sep 12 Pause Squat

185 x 5
175 x 5
165 x 5		 Deadlift

265 x 5
285 x 4
275 x 4		 Bench

115 x 5
125 x 5
120 x 5		 Russian Twists

10# med ball, sets of 20		 2 Mile Jog 150P 209C 35F 155.4#
Sep 13 152P 182C 54F 156.4#
Sep 14 154P 196C 37F 156.2#
Sep 15 Squat

200 x 5 @8
200 x 5 @8.5
200 x 5 @9.5
200 x 4 @10		 Press

80 x 3 @10
75 x 5 @9
75 x 5 @9.5
70 x 5 @8.5
70 x 6 @10		 LTE

Curl		 3.5 Mile Jog 156P 210C 29F 157.2#
Sep 16 157P 216C 37F 153.8#
Sep 17 Squat

165 x 5
155 x 5		 2s Pause Bench

125 x 4 @10
115 x 5 @9
115 x 5 @9
115 x 5 @9		 Dips

7, 6, 5, 5

Pull Ups

5, 4, 3

Chins

4

Barbell Curl

50 x 10
45 x 10

Tuck Holds		 4.5 Mile Jog 159P 221C 41F 155.8#
8
Sep 18 148P 188C 43F 155.0#
Sep 19 Deadlift

265 x 5
285 x 3 @10
265 x 5​		 Bench

115 x 5 @8
115 x 5 @8.5		 149P 193C 33F 156.2#
Sep 20 2 Mile Tempo 151P 240C 66F 156.0#
Sep 21 3.5 Mile Jog 131P 183C 56F 155.0#
Sep 22 Squat

185 x 5 @8.5
185 x 5 @8.5
185 x 5 @9		 Press

80 x 3 @ 10
75 x 5 @ 9.5
75 x 4 @ 10
70 x 5 @ 10		 LTE

Curls

Russian Twists		 156P 205C 42F 156.0#
Sep 23 5 Mile Jog 144P 196C 58F 155.2#
Sep 24 141P 186C 43F 154.8#
9
Sep 25 High Bar Squat

135 x 10 @7.5
135 x 10 @7.5

5-3-0 High Bar

115 x 5 @6
125 x 5 @7
135 x 5 @7.5
145 x 5 @8		 Press

55 x 10 @6
60 x 10 @7
65 x 10 @9.5
60 x 9 @10		 Lat Pull

70 x 10 @6
85 x 10 @7
100 x 9 @10
85 x 9 @10		 145P 150C 38F 154.6#
Sep 26 4 Mile Jog 144P 196C 37F 153.6#
Sep 27 Sumo Deadlift

225 x 10 @7
235 x 10 @8

5-3-0 Sumo

225 x 5 @7
240 x 4 @7		 Larsen Press

95 x 10 @7
100 x 10 @8

5-3-0 Larsen

105 x 5 @8
110 x 5 @8.5
110 x 5 @9

Press

55 x 10 @6
60 x 10 @7
65 x 9 @10
55 x 10 @7
60 x 9 @10​		 Ab Wheel 148P 209C 35F 153.4#

–

Sep 28 Hurricane Ian
Sep 29 Hurricane Ian

–

Sep 30 … … … … … 150P 223C 43F 156.2#
Oct 1 Close Grip Bench

95 x 6 @6
100 x 6.5 @6
110 x 6 @7.5
110 x 6 @8		 Landmine Rotations

2 sets Bar x X		 161P 241C 39F 155.8#
10
Oct 2 2 Mile Jog 151P 168C 37F 154.6#
Oct 3 Squat

185 x 1
205 x 1
215 x 1
195 x 3 @9
185 x 5 @8.5
175 x 5 @8.5		 2s Pause Bench

105 x 8 @7.5
110 x 8 @9.5
105 x 8 @9		 Barbell Curl

40 x 15
50 x 12
50 x 12

Db Curl

22.5 x 10
17.5 x 12

Tuck Holds

30s x 3

Russian Twists

6# Med ball x 12 x 3		 145P 200C 36F 153.6#
Oct 4 145P 200C 36F 156.2#
Oct 5 Deadlift

275 x 5 @8
265 x 5 @7.5		 Close Grip Bench

95 x 6 @6.5
100 x 6 @7
105 x 6 @7.5
105 x 6 @7.5		 Dips

5, 5, 5		 3.5 Mile Jog 147P 176C 41F 155.0#
Oct 6 150P 127C 37F 154.6#
Oct 7 Pause Squat

165 x 6
165 x 6
165 x 6		 Bench Press

125 x 4 @9
120 x 4 @8
120 x 4 @8
120 x 4 @8		 Curls

40 x 15
60 x 6
50 x 10
50 x 10

Russian Twits

8# x 20, 10# x 13

45s Tuck Holds		 2 Mile Jog 150P 143C 33F 153.0#
Oct 8 Pause Deadlift

225 x 6
225 x 6
225 x 6		 Overhead Press

80 x 3 @10
65 x 10 @10
65 x 9 @10		 JM Press

45 x 10
55 x 8
55 x 10
55 x 8

Lat Pull

70 x 15
85 x 12
85 x 10
70 x 12

French Press

Bar x 12
Bar + 10 x 12
Bar + 5 x 12		 2 Mile Walk 148P 154C 40F 154.0#
11
Oct 9 3 Mile Jog 148P 199C 43F 154.0#
Oct 10 Squat

175 x 5 @6.5
185 x 5 @7.5
190 x 5 @8
190 x 5 @8
190 x 5 @8.5		 2s Pause Bench

105 x 8 @7
115 x 6 @8.5
105 x 8 @8		 Barbell Curl

45 x 15
50 x 12
45 x 12
40 x 15

Russian Twists

8# med ball x 20
8# med ball x 20

Tuck Hold

60s
60s		 158P 157C 39F 153.8#
Oct 11 Deadlift

265 x 5 @7.5
275 x 5 @8.5

Trap Bar DL

185 x 8		 Close Grip Bench

95 x 6 @5.5
105 x 6 @6.5
115 x 6 @8.5
110 x 6 @8.5		 Dips

7, 6, 6, 6

Lat Pull

70 x 15
85 x 10
70 x 12
60 x 12		 3.5 Mile Jog 151P 152C 32F 152.0#
Oct 12 2 Mile Walk 151P 170C 28F 153.2#
Oct 13 Pause Squat

165 x 6 @8
175 x 6 @8.5
165 x 6 @8.5		 Bench

120 x 4 @6.5
125 x 4 @8
125 x 4 @8.5
120 x 4 @8		 Barbell Curl

60 x 6
50 x 13
50 x 11

Dumbbell Curl

17.5# x 12
17.5# x 12

Russian Twists

10# med ball x 20,
10# med ball x 20

Tuck Hold

60s
60s		 4 Mile Jog 149P 145C 27F 152.4#
Oct 14 Pause Deadlift

225 x 6
225 x 6
235 x 6		 Overhead Press

75 x 3 @7
80 x 3 @8
85 x 1 @10
65 x 10 @7.5
70 x 7 @8.5		 JM Press

45 x 10
55 x 10

Lat Pull

70 x 12
85 x 7
70 x 15
70 x 15

Tricep Pressdown
(against back pad)

40 x 10
30 x 12
30 x 12
30 x 10

DL Static Hold

175 x 30s
155 x 40s		 153P 176C 24F 153.6#
Oct 15 4 Mile Jog 149P 131C 24F 152.2#
12
Oct 16 2 Mile Jog 150P 151C 26F 152.8#
Oct 17 150P 159C 24F 152.8#
Oct 18 Squat

175 x 5 @6.5
185 x 5 @7.5
195 x 5 @9
190 x 5 @9
185 x 5 @8.5		 2s Pause Bench

115 x 6 @8.5
110 x 8 @8
110 x 8 @8		 Barbell Curl

45 x 15
45 x 15
45 x 15

Russian Twists

12# med ball x 20
12# med ball x 20		 4 Mile Jog 150P 150C 26F 152.6#
Oct 19 152P 131C 36F 152.0#
Oct 20 130P 198C 44F 151.8#
Oct 21 Deadlift

265 x 5
265 x 5		 Bench

115 x 4
120 x 4
125 x 4
125 x 4
125 x 4		 149P 177C 35F 151.8#
Oct 22 140P 223C 41F 152.8#
13

Oct 23
4 Mile Jog
143P 180C 25F
153.8#

End of Log
Begin Low Fatigue Strength Template - 4 Day Medium ISF

Final note: After a 21 month cut, I weighed in at very dry 148# this morning (10/30/22). This template will start off at maintenance and perhaps even finish there. My BBM method waist is 33" and some change, and various methods put me at 18-21% body fat.