Member
So...just as you posted this the other day, I was watching Dan Green do some 2" block pulls on Instagram. This helped, I will be psyching myself up with videos of him on Comp Deadlift day this week.Originally Posted by Rascal
Monday, 2/23/15, BW 203 (PM weigh-in)
Comp Squat w/ belt and rehbands
315x4 @6ish, 335x4 @7, 355x4 @8, 370x4 @9.5-10?, 355x4 @8.5, 355x4 @9
Video from top set. At the time, the top set felt like a 9.5-10ish--it's questionable if I would've had another rep, but based on the bar speed in the video, the set looked much easier, even with that slight stall. Either way, it was 5lbs from my set PR, so I was fine with calling it there.
Comp Bench w/ belt
225x4 @7, 245x4 @7, 260x3 (wanted 4) @10, 245x3 @9.5
Terrible day for benching. I've hit 265x4 with no problem previously. My arms were just getting fatigued by the end of every set. Sets felt a bit rushed due to gym bros 'mirin for a bench. Excuses aside, I felt weak today on the bench.
3-Ct Paused Bench
185x5 @8.5, 185x5 @9, 175x5 @8, 180x5 @8, 185x5 @9
Again, less impressive numbers than previous attempts. That being said, the sets kept feeling better with time. Maybe just needed a longer warm up?
Member
Tuesday GPP, 2/24/15, BW 200
Chins
53 total, sets as follows: 13, 13, 13, 9/5
This is pretty good. Ties my best chins set, but this was the first time I've been able to do multiples. To put things in perspective, when I first started my old log, I could only do one or two sets of 5-6.
C2 Rower HIIT
7 intervals, :20s on/1:20 off
Note to self, the 20 seconds makes a lot of difference.
Member
Nate's (auto)-REGULATOR Log
Wednesday, 2-25-15, BW 200ish
Deadlift (sumo) w/ belt and shoes
355x4 @7, 375x4 @8, 395x4 @9.5 15lb set PR, 375x4 @8.5, 375x4 @9
Bar slowed down at the lock out position for the last few reps of the top set. Otherwise felt really good today. Might do some rack pulls/block pulls to help with lockout.
CGBP
235x4 @8, 245x4 @8, 255x4 @9, 255x4 @9, 225x4@8, 245x4 @9
Meh, bench is still coming back I guess. This ties my set PR. The huge drop was because initially I forgot to do deload set. These were completed after squatting.
2-Ct Paused Squat, beltless in rehbands
225x7 @8, 235x7 @9, 225x7 @8.5, 225x7 @9
Focused on knees out and hips straight up.
Last edited by NtG; 02-26-2015 at 12:36 AM.
Member
Thursday, 2/26/15
Snow Day #4 in the last 2 weeks, VA needs to get it together.
Felt drained from deadlifts and a sweet Above & Beyond concert last night.
Chins
49 total, unbroken sets as follows: 14, 12, 12, 11
Member
I have a similar problem at lockout. I am also considering doing some block pulls at some point. If you did do them, what percentage of your 1RM would you pull at?
Member
I'm not sure since I haven't dealt much with them yet, but I would probably work my way up to where my usual worksets are at and pull until it felt like an RPE 9. I think that because you're pulling from above the floor, you should be able to overload and pull more than usual. I'll talk this one over with my coach, and he may even chime in. He's busy getting his SSC this weekend.
Saturday, 2/28/15, BW 200
Terrible day logistics wise. I planned to train after breakfast but instead found myself at the Vet ER for most of the day with my cat, Lilly. Turns out, after 4 years of undergrad and 4 years of medical school, you no more competent in examining and making clinical decisions about animals than the average joe.
Beltless Squat
315x4 @9.5, 275x4 @8.5, 225x4 @6, 245x4 @7, 275x4 @8, 290x4 @9
Terrible, felt super weak today. Called too much weight for my first set, form was completely jacked. Went back and warmed up the right way with the right form.
Press w/ belt
135x7 @8, 140x7 @9.5, 142.5x4 bar misload, 135x3 @10
The struggle was real. I smoked 145 for 7's last week.
2-Ct Paused Sumo Deadlift, beltless, w/ straps
275x6 @7, 315x6 @8, 335x6 @9 20 lb PR, 320x6 @10
The lone saving grace of the workout. Or not. I'm happy about about the PR, but I may not be adjusted to the heavier pulling yet.
Planning to take a few days off to eat and recover.
✓ Member
Yeah we'll probably treat it as its own lift and work up to RPE 9s for a given rep range. And yes, you should be able to overload the movement (otherwise what's the point, other than more pulling frequency?) I'll catch up with you this week when I get back from Seattle
Member
Monday, 3/2/15
Chins
Total 65, breakdown as follows: 12, 12, 12, 11/6, 8/4
Not feeling super taxed after I finish these, even as the consecutive reps start to drop. Might be worth incorporating some weighted chins soon.
C2-Rower Intervals
:20s/1:40 x7
These still feel like death...the vomit-inducing type.
Member
Tuesday, 3/3/15, BW 199
Comp Squat w/ belt and rehbands
335x4 @8, 335x4 @8, 350x4 @10, 330x4 @9, 315x4 @8.5
Comp Bench w/ belt and rehbands
225x4 @6, 245x4 @7.5, 255x4 @8.5, 255x4 @9, 245x4 @9
2Ct Paused Bench Beltless
225x4 @8, 235x3 @10, 225x3 @10
Pretty abysmal performance this afternoon, especially comparing squat sessions from last week. Everything felt so much weaker than previous attempts. Only reasons I can think of are the increased volume work and extra fatigue sets I've been doing (especially on deads and squats), or possibly the fact that I changed from all whey to mostly BCAAs to reduce total calories. I feel the volume is the culprit so I'll hold on the extra backoff sets and switch back to whey for now. Incredibly frustrating.
Member
Monday, 3/4/15
Squat rehab
Worked up to 225 for sets of five focusing on knees out, staying in hips. Oddly enough, when I stay in my hips, my knees stay exactly where they need to be...
Sumo Block Pulls 3'' stiff bar, w/ belt
330x3 @6, 374x3 @8, 407x3 @8.5, 407x3@9ish
Welp, these were fun. Lock out on the last reps of every set were slower. Just need to train this more.
Wingate Sprints on Monark 828e
:20s on/1:40 off x5 rounds
Talked with a good friend who's an ExSci Master's grad... the Monark 828e is ridiculous, both in value and precision. All that aside, with my cycling background, I ABSOLUTELY LOVED THESE. If I can replace these with rowing intervals every week, I will.
Posting Permissions
Reply With Quote