Nate's (auto)-REGULATOR Log

[NtG]

Thursday, 3/5/15, BW 201

Beltless Squat
295x4 @8, 310x4 @9, 295x4 @9

Press w/ belt
135x5 @7, 150x5 @8.5, 150x5 @8, 155x5 @8.5, 160x5 @10

Still struggling with strength, really nowhere close to what it should be. Austin suggested a deload week, and I think I'm going to take him up on it as much as I'd hate to.

[NtG]

3/9/15 - 3/14/15, BW 198-200ish

Took a deload week for lack of better term. To sum it up, opened the week by going back to my roots with some hiking and road bike rides (yes, very non-SS like), making sure to sprinkle in some sprints on my rides. Felt good to get back on the bike, as I still love cycling very much.

As far as training goes, I trained 3 days this week, mainly to try working on my technique that seems to have gone down the tube. With Austin and Jordan both watching my squat, my problem is that the bar has been traveling forward of the midfoot as a result of over emphasizing the hip drive. This in turn causing the moment arms that make squatting feel so much heavier. To solve the problem, been concentrating on getting lumbar spine as tight as possible and maintaining all the way down without getting loose in the bottom.

Otherwise, nothing really important to report other than my bench is still feeling kinda crummy, but assuming it'll get better when I pick up the workload again. Also, today I found out that I really like pin squats.

Time to get back to work... even if that means at lower weights...

[caaskin]

Dude you were on point with your most recent workout. While I was dying on the treadmill I was watching you work and it seems like your deload has helped your form quite a bit. Keep it up man! I may need a deload/rehab week of my own after this RPE cycle if I can't fix my hip issues

[NtG]

Tuesday, 3/17/15

Deload week seemed to do the trick. Felt confident under the bar and form was pretty on point.

Comp Squat w/ rehbands and belt
315x4 @7, 335x4 @8, 350x4 @8, 355x4 @9, 335x4 @9.5

Best squat has felt in 2-3 weeks!

Comp Bench w/ belt
225x4 @7, 235x4 @8.5, 235x4 @9.5, 220x4 @9

Had to rush through bench but made out okay. This has detained a bit but it'll go back up when I revamp the volume.

[Austin Baraki]

Glad to hear it man. And I'm guessing that's a typo on your last set of squats, unless you've really been sandbagging haha

[NtG]

Haha noted and corrected!

[NtG]

Thursday, 3/19/15

Sumo Deadlift with belt
365x4 @7.5, 385x4 @8.5, 400x3 (wanted 4, lost footing), 400x4 @10 slight hitch :/

This would've been a set PR had I not hitched the last rep. Kinda sucks but at least these still felt pretty good.

Close Grip Bench
225x4 @7, 245x4 @8, 255x4 @8.5, 245x4 @10

Pin Squats
185x5 @7, 225x4 @8, 245x4 @8, 255x4 @9

[NtG]

Sunday 3/22/15, BW 202

Beltless Squat w/ rehbands
275x4 @7, 305x 4 @7, 320x4 @8, 335x4 @9, 320x4 @9

Squat continues to feel much better than it had been previously. As long as the bar stays over my mid-foot, it goes up pretty easily. GO figure.

2-Ct Paused Bench
225x4 @7, 245x4 @8, 255x4 @9, 240x4 @9

Bench is coming back into proper form too.

Rack Pulls -- Conventional Deadlift

Up to 315 for triples, then back down to 225 5x3 to correct some form issues. As usual, lumbar extension crumbles under weights as light as 275, so backed down the weight. Since my conventional form is so atrocious, I'll be approaching these linearly until my lumbar spine gets its act together.

[NtG]

Monday, 3/23/15

Chins
51 Total: 12, 9/3, 4/4/4, 6/5/4

Wingate Sprints
:20s on x3, variable rest time

Felt like I was going to pass out and die after these. After only 3. Almost fell out and laid down on the House of GainzZz floor for a few minutes. When I got home, kept feeling weak and nauseated. Vitals indicated I was dehydrated. Lesson learned.

[Vince Cifani]

Squat continues to feel much better than it had been previously. As long as the bar stays over my mid-foot, it goes up pretty easily. GO figure.

Funny how that works, isn't it? Sometimes, it's the simple stuff.