Focusing on the Process

[Nick D'Agostino]

11/28
Deadlift + minis: 405x4@7, 455x4x3@8, 455x4@7.5, 475x4@8
Slingshot Bench: 305x4@7, 325x4x5@8
RDL: 275x8@7, 315x8x4@8

11/30
Bench: 325x1@7, 345x1@8, 305x4x6@8
Squat: 525x1@7.5, 550x1@8, 495x4x6@8
2ct paused Bench: 330x1@8, 290x4x4@8

I screwed up the dates. The previously logged session was performed on 11/27. Real happy with how squats are feeling. This was definitely a volume PR.

[Michael Wolf]

11/28
Deadlift + minis: 405x4@7, 455x4x3@8, 455x4@7.5, 475x4@8
Slingshot Bench: 305x4@7, 325x4x5@8
RDL: 275x8@7, 315x8x4@8

11/30
Bench: 325x1@7, 345x1@8, 305x4x6@8
Squat: 525x1@7.5, 550x1@8, 495x4x6@8
2ct paused Bench: 330x1@8, 290x4x4@8

I screwed up the dates. The previously logged session was performed on 11/27. Real happy with how squats are feeling. This was definitely a volume PR.

Looking strong, Nick. 5 plates for volume work is no joke.

[Nick D'Agostino]

Looking strong, Nick. 5 plates for volume work is no joke.

Thanks buddy

12/1
Deadlift: 585x1@7.5, 615x1@8, 545x4x6@8
Close Grip Bench: 235x8@7, 255x8x4@8
Tempo Squat: 235x8@7, 255x8x4@8

[Nick D'Agostino]

12/2
Power Snatch: 225x1@7
Tri set of Chin down, Plank, 50 yard Prowler x 4 sets

12/4
Squat + chains: 505x1@7, 555x1@8, 515x4@10, 475x4@9, 455x4@9, 445x4@9
DB Press: 60x8@7, 65x8@7.5, 70x8x3@8

12/6
Deadlift (beltless): 545x1@7, 575x1@8, 505x5@9
Press: 225x1@8, 205x5@8.5, 195x5@8.5, 185x5@8.5
Chins: 5,5,5

I think the volume PRs on Squat and Deadlift earlier in the week definitely caused some serious over reaching. I've felt completely drained after the 555x1@8 beltless chain squat. Also my left shoulder/ bicep tendonitis has been very irritated since 12/1. I think the more closed elbow angle on close grip is what pisses it off the most. I didn't realize how bad I was making it when I was doing the exercise but since then my left arm has been giving out as I lower the weight on almost all my upper body exercises. Overhead stuff seems to be more manageable during these flare ups. I'm hoping a goodnights sleep, aleve, and a few extra calories will help bounce me back on course.

[Austin Baraki]

I'd consider talking with Jordan about pulling close grip out of the rotation entirely for a little while. My left elbow hated me all the time when I was close gripping weekly, but within 2 weeks of switching variants it healed up completely. I'm planning to still cycle it in and out rather than doing it year-round.

[Cody]

Damn, you're putting in some strong work over here.

[Alex Kennedy]

Damn dude I didn't know you were logging again. Glad to see that! How hard was it giving up the best log name?

[Nick D'Agostino]

I'd consider talking with Jordan about pulling close grip out of the rotation entirely for a little while. My left elbow hated me all the time when I was close gripping weekly, but within 2 weeks of switching variants it healed up completely. I'm planning to still cycle it in and out rather than doing it year-round.

Yeah I've dropped it for now. I also had to drop it last cycle but the inflammation didn't get as bad as it currently is. Just going to stay away from it for a couple of months before trying to add it in again.

Damn, you're putting in some strong work over here.

Thanks man!

Damn dude I didn't know you were logging again. Glad to see that! How hard was it giving up the best log name?

There was a significant amount of internal debate but I felt like the old log was dying and I needed something new.

12/7
Press: 240x1@8, 205x5x3@8.5
Squat: 530x1@8, 475x5@9, 455x5@9, 440x5@9
Bench: 255x1 Left pec and bicep just felt distractingly painful on the negative so I just shut it down.

I still was feeling pretty beat here. Strength was suppressed but just assumed the training hangover was still there.

12/9
Bench: 325x1@8, 285x5@9 Was happy with the improvement in 48 hours but still feeling a decent amount of pain so shut it down.
Deadlift: 635x1@8, 585x5@9 PR, 565x5@9, 545x5@9

Felt good going into the session but just got completely wiped out after the 585x5. Had to rest like 10 mins between the DL sets.

12/11
4 people asked me if I was feeling ok in the span of 20 minutes after I entered the gym. It was gently and repeatedly suggested that I take the day off get a goodnight sleep, crush some calories and come back tomorrow. I took the suggestion.

12/12
Beltless Squat: 405x5x3@9 This is the heaviest 405 had felt in years.
Bench: 255x1 not happening
DB Bench: 50x20x3 This felt pretty good. Nothing got pissed and I had a solid pump afterwards.

12/13
Went to the urgent care and figured out I have Bronchitis and a staph infection. I feel like this explains the abnormal lack of recovery I've been experiencing all week. They have me on steroids and antibiotics. Already felt a huge difference in my ability to function today. Hopefully this clears up soon.

[wk105]

Sorry to hear that, Nick. Get well soon. That 585x5 deadlift just before the infection took hold might give you a slightly rougher ride through it, but at least you're already feeling better!

[tdood]

Damn man, feel better.