Nikhil's Competitive Log

[Randeep Khaund]

Thursday, February 12th

2) Set the pins lower than last time to really force depth. I'm hoping just squatting will help me reach a more friendly depth. Not sure why I'm so concerned about depth though, I haven't been red-lighted for depth in either of my meets.

Tempo bench was up though! So that's nice. Pressing was the same as last week but that's cool too. All in all I can't complain much.

I'm having a lot of trouble with my pin squat pin adjustment. The pins at my gym are too far apart, where I'm either 2 inches above parallel or one and a half inches below parallel. Going too far below parallel actually throws my form off a little bit. Also, hurts my back.

BTW, what are your current macros like?

[NikhilT]

I'm having a lot of trouble with my pin squat pin adjustment. The pins at my gym are too far apart, where I'm either 2 inches above parallel or one and a half inches below parallel. Going too far below parallel actually throws my form off a little bit. Also, hurts my back.

BTW, what are your current macros like?

Luckily this Rogue squat stand has one-inch spacing so I can get pretty granular with my safeties. I DO notice that reaching for depth makes me cave forward a bit though, which I'm not too happy about.

Current macros are 240/170/59 carbs/protein/fats. Going into the American Open in December, I was at 330/170/65 and I'm not quite sure why I'm struggling to drop weight without such a big drop in macros. Pulled basically 25 grams of carbs out every other week since then, and my bodyweight has been fairly stagnant. I'm hoping this is where I can stay for a while though, it looks/feels like the body fat is coming off.

[NikhilT]

Friday, February 13th
Bodyweight: 164.4 lbs

Paused Deadlifts
295x3 @ 8
315x3 @ 9
290x3x3
E1RM: 353.9 lbs

Slingshot Bench (TnG)
225x3@8
230x3@9
215x3x3
E1RM: 258.4 lbs

Tempo RDLs
195x5x3
E1RM: 240.7 lbs

Notes:
Everything is down. Still tired and my chest was tight, so I couldn't get a flat back on deadlifts or my shoulders back on benching (plus no handoff today). Definitely need to catch up on some sleep. Not gonna be too mad at it, I got some volume in with suboptimal conditions and as long as the competition lifts are okay I don't mind.

[NikhilT]

Saturday, February 14th
Bodyweight: 163.8 lbs

Face Pulls
30 lbs x 20 reps
35 lbs x 20 reps x 2

Lat Pulldowns
90 lbs x 79 reps in 12 minutes

Ab Wheel from knees
BW x 80 reps in 10 minutes

Arm superset
25lbs seated dumbbell curls x 38 reps
50lbs seated dumbbell tricep extensions x 38 reps
8 minute timer
6 sets - 8, 6, 6, 6, 6, 6

HIIT
Airdyne intervals
6 rounds, 0:20 on, 1:40 off

Lots of foam rolling the upper back and pecs.

Notes:
Please send assistance in the form of sandwiches and frozen yogurt. My bodyweight is falling. I actually weighed in at 163.2 lbs twice, took my phone out to take a photo and it went up to 163.8 lbs which makes no sense, as the phone is just over a quarter pound. Anywho, that's my weight and I'm sticking to it.

[NikhilT]

Monday, February 16th
Bodyweight: 162.6 lbs

Competition Squat
295 x 4
310 x 4 @ 8.5
315 x 4 @ 9
300 x 4
E1RM: 366.3 lbs

Competition Bench
175 x 4
185 x 4 @ 8
190 x 4 @ 9
180 x 4 x 3
E1RM: 221 lbs

2ct Paused Bench
155 x 5
165 x 5 @ 8
175 x 5 @ 10
160 x 5 x 2
E1RM: 203.5 lbs

Notes:
1) regarding my bodyweight, I weighed myself 4 times in a row this morning. I got 162.0, 162.4, 163.0, 162.6 so I took the average (more or less).
2) Comp squat is doing okay. I'm glad I lost no weight off my E1RM this week, but I wasn't super happy with depth, mostly because I was really tight in the hips and groin.
3) Benching is down sadly. I also stupidly overshot on my 2ct bench, should have taken 170x5 as my top set but I got greedy.

[NikhilT]

Tuesday, February 17th
Bodyweight: 163.4 lbs

Competition Deadlift
335x4
350x4@ 7.5
370x4@9
hip too achy for fatigue pulling, I tried.
E1RM: 430.2 lbs

Towel Bench
185x4@7
190x4@8
195x4@8.5
195x4@9
185x4x3
E1RM: 229.4 lbs

Tempo Squat
225x4@8
Nope.

Notes:
I cut squats short because my usual stance width wasn't holding up and my hips were achy, I couldn't hit depth for shit and overall I just felt tight and crappy. Given the deadlift PR and weight loss, I figured I'd just the win and walk away.

Not super happy with my back rounding on deadlifts. Specifically it happens when I mix my grip. I tested this afterwards by pulling 225 with a mixed grip and with double overhand. I'm aware I have some shoulder asymmetry and my guess is that I can't pull my left lat as tight with a supinated hand, which prevents me from locking my chest into place. Might need to switch to hook grip.

[NikhilT]

Wednesday, February 18th
Bodyweight: 163.4 lbs

Face Pulls
35 lbs x 20 x 3

Lat Pulldowns
90 lbs x 68 reps in 9 minutes
Sweet pump bro.

Ab Wheel from knees
BW x 68 reps in 9 minutes

Arm superset
25lbs seated dumbbell curls x 43 reps
50lbs seated dumbbell tricep extensions x 43 reps
9 minute timer
7 sets - 10, 6, 6, 6, 5, 5, 5

HIIT
Airdyne intervals
8 rounds, 0:20 on, 1:40 off

Notes:
8 rounds of Airdyne work.

[NikhilT]

Thursday, February 19th
Bodyweight: 163.6 lbs
Much volume. Many sets.

Beltless Squat
255x5
265x5@7
280x5@8.5
280x5@9
265x5
E1RM: 341.5 lbs (PR!)

Bench Press (tng)
185x5
190x5@7.5
195x5@8.5
195x4@9 (?)
185x5x2
E1RM: 237.8 - 226.7 lbs

Press
115x4@7
120x4@8
125x4@9
117.5x4x3
E1RM: 145.3 (PR?)

Notes:
Super happy. I was more aggressive on squats on pulling myself into the hole and getting a stronger stretch reflex. I'm excited to throw the belt on and see if this helps, which I think it will. Improved depth, and a bigger bounce. Pressing was also strong, possibly from not excellent benching. Ah well. Knotty left bicep didn't help.

[NikhilT]

Friday, February 20th
Bodyweight: 165.0 (que?)

Paused Deadlifts (with straps)
265x5
280x5@8
300x5@9
285x5x2
E1RM: 357.1 lbs

Tempo Bench (3-0-3)
180x5@8.5 (dammit)
180x5@9
170x5x2
E1RM: 219.5 lbs

Pendlay Rows
165x4
175x4@8
185x4@9
175x4x3
E1RM: 215.1 lbs

[NikhilT]

Saturday, February 21st
Bodyweight: 163.2 lbs

Face Pulls
35lbs x 20 x 3

Lat Pulldowns
90 lbs x a lot in 9 mins. 60 something? I lost count.

Lying Leg Raises
BW x 27 reps x ab cramp of death. Literally any ab training motion that requires flexion kills me.

Arm superset
25lbs seated dumbbell curls x 40 reps
50lbs seated dumbbell tricep extensions x 40 reps
9 minute timer
7 sets - 10, 5, 5, 5, 5, 5, 5

HIIT
Airdyne intervals
8 rounds, 0:20 on, 1:40