Royce's intermediate log

[Royce Nichols]

10.17 (H)
Sq 3x5 325
Bench 3x5 275
DL 1x5 370

10.19 (l)
Tempo sq 2x5 260
Press 3x5 190
B.B. row 3x5 255

10.21 (m)
Sq 5x5 292.5
Cgbp 3x5 250
Sldl 3x5 275

BW 239

[Royce Nichols]

10.24 (H)

Squats 2x5 330. Dropped to two sets this week. RPE 8

Bench 3x5 280 PR! RPE 8

DL 1x5 375 RPE 8-9. Meh. Did paused DLs during warmup. Will probably implement them. They helped with my back. We shall see what coach says

[Royce Nichols]

10.26 (L)
BW 240.1

Tempo sq 2x5 265

Press 3x 5,4,5 195. These were heavy AF. Got loose during second set and could only get 4. Barely got 5 the third set. RPE 10

B.B. row 3x5 260

[Royce Nichols]

10.28 (M)

Solid day
Sq 5x5 297.5

Cgbp 3x5 255

Sldl 3x5 285

[Royce Nichols]

10.31 (H)

Sq 2x5 335
Bench 2x5 285
DL 1x3 380, 2x2 340

Pretty good day. Was pleased with how the DL looked! Getting better slowly but surely. Last set on bench was hard. Programming is going to change this week. Coach is adding rack pulls for medium day, and presses are changed to triples with some back offs, and the rows are switched to tempo style. Looking forward to getting some solid training in the next few months. I’ll be looking to compete in my first meet in the spring at ATL barbell!

[Royce Nichols]

11.2 (l)

Tempo sq 2x5 270

Press 1x3 200 @8, 3x3 160 @easy AF. Fuck yeah for the 200lb press for triples. Onto 225!

Tempo row 3-1-3
4x3 135. These were fucking brutal. I hatess them precious.

[Royce Nichols]

11.4 (M)

Going to start using correct notation (repsxsets)
Sq 5x5 300 @8
Cgbp 5x3 260 @7,7,8
Rack pulls 3x5 315

First time doing rack pulls. Picked an easy weight to make sure back was flat. Loved them. Squats were fine. Got on toes on a couple. Close grip was easy peasy

[Royce Nichols]

11.7 (H)

Sq 5x2 340@8

Bench 5x2 290 @9-9.5

DL 3x1 385@8-8.5, 2x2 345

Solid day. May have overshot RPE on bench. Oh well. All part of the learning curve. First set was definitely @9.5 but the second was more @9. That is one of the difficult things about RPE. First set was harder because technique was off

[Royce Nichols]

11.9 (L)
BW 237ish. Waist is getting bigger than I like so I’ve been cutting a little.
Sq 5x2 275@6-7

Press 3x1 205@9, 3x3 165@cheese. Got a little greedy with the 5lb jump to 205. Nailed it but will microload from here.

Tempo row 3-1-3 4x3 140

[Royce Nichols]

11.11 (M)

Sq 5x5 305 @7.5-8

Cgbp 5x3 265 @8.5

Rack pulls 3x5 325