Royce's intermediate log

[Royce Nichols]

11. 14 (H)

Sq 5x2 345 @9

Bench 5x1 287.5@9, 3x2 245

DL 3x1 390 F. only got 2. 2x2 350

Was supposed to do 5x2@8 on squat and 5x1 @ 8 on bench. Overshot a little on squat but overall was pleased. I dropped weight from last week on bench to try and get it @8 but it was still too high. I'll use the RTS chart to help find sweet spot. DL was misloaded...DUMBASS. I had an extra ten on one side. Couldn't budge the third rep off the floor. haha. I was mentally fatigued from lab work so I think yesterday should just be flushed haha. Anyways, Coach says we are going to ease off the intensity throttle and bring up volume over the next few weeks. Looking forward to that. Could use a break. The medium day squats are going to be changed to 85% instead of keeping them at 90%. Fatigue may have bled over from this past weekend. Changes coming soon.

[Royce Nichols]

11.16 (L)

Sq 5x2 280@cheese

Press 3x1 205@meh. 3x3 165

Tempo row 3-1-3 155

Intensity definitely needs to be scaled back a bit. Tough week with school and lab. Been just dragging ass

[Royce Nichols]

11.18 (M)

BW 236.0

Sq 5x5 295@7

Cgbp 8x3 225 @7

Rack pulls 5x3 335

Slowly adding some more volume over the next couple weeks today. Dropped medium squats down to 85% if H instead of keeping it at 90. 8s on closegrip were solid

[Royce Nichols]

11.21 (H)

Sq 5x2 330@8

Bench 5x1 275@8, 3x2@235

DL 3x1 370@8, 2x2 335


Got the RPE right this week. Everything moved well. Squat form was shit after rep 2. Need to stay in the hips better. I think I figured out my bench bar path woes thanks to coach franklin. Touching lower straightened things out. Top set at 275 had some loop but the 235 was butta. DL moved quickly and back looked better. Good day

[Royce Nichols]

11.23 (L)

Tempo sq 5x2 265

Press 3x1 195@8-8.5, 3x3 155.

I pressed the backoffs with the bar resting on my chest as opposed to it floating under my chin. Felt more explosive that way.

Tempo row 3-1-3 160 4x3
These just suck ass

Happy thanksgiving y’all

[Royce Nichols]

11.25 (M)

Easy day today. It was nice to scale the intensity back a little bit this week and get rid of some fatigue and drill in good technique. 85% may be too much of an offset but we shall see how these next few weeks go! Bar path was much better on the close grip this week. Need to be consistent about where I touch and take my time between reps. Weight is light but that doesn’t mean I should slack on technique.

Sq 5x5 280 @6

Close grip 8x3 235 @8

Rack pull 5x3 345 @7-8

I’ll be gone all next week for a conference. I plan on lifting but we shall see how it goes

[Royce Nichols]

11.28 (H)

Traveled to California for a conference. Little sleep. Poor food. Tired brain from science. Just tried to hit some stuff close to an RPE 8. Weight needed to be dropped way down for squats and deads but not so much bench. Interesting. I think the long flight and sitting all day made my back all stiff and affected squats and deads but not bench as much. Back feels much better after the deads though! I couldn’t bring all my equipment with me and the gym (anytime fitness lol) was shit.

Sq 5x2 315 @8

Bench 5x1 275@8.5-9 3x2 235 (paused)

DL 5x1 315. Was supposed to do a top triple with like 380 and back offs but just did a set of fahve with something light and called it a day.

Lol good learning experience today. Now I know that traveling wrecks me

[Royce Nichols]

11.30 (L)

At Horn Strength and Conditioning in LA!

Had a great time dropping in to see Paul and Ness. I just wanted a place to train and they still offered me some good tips and stuff to work on.

Sq 5x2 275. I went a little heavier than I was supposed to for this light day but the tips they gave me and finally getting used to West Coast time and being in that environment made things better.

Press 3x1 200, 3x3 160
Was supposed to go with an @8 at around 197.5. The way the warmups were going I was just going to hit 192.5 for a triple and do my back offs. Hit the 192.5 for 3. Ness called me a pussy for not doing 197 for 3. I said fuck you and loaded 200 and did that haha. She gave me some really nice tips on my press too.

Tempo rows 3-1-3 165 4x3

Got a great photo with poster uncle rip but I have no idea how to upload a photo on this site with my phone. Heading back to the SIP tmrw....just as I was getting used to West coast time. Sigh.

[Royce Nichols]

12.2 (M)

Felt pretty gassed from traveling all day yesterday but hit all my prescribed weights and reps
BW 236
Sq 5x5 285@7
Noticed something funky with the squats. Coach Horn picked it up out in LA and said that my shoulders are asymmetrical. I filmed from the rear and yep...sure as shit I was windmilling the bar. Right shoulder was lower than my left. Going to have to get that ironed out.

Close grip 8x3 240@8
Moved well. Bar path is improving. Really starting to see the importance of touching by my nipples. If I touch above them my bar path gets all loopy

Rack pulls 5x3 350

[Royce Nichols]

12.5 (H)

Felt a little more rested today. Although I think I am getting sick. Things moved better today this week than last week so almost back to weights where I should’ve been at.

Sq 5x2 325@8
Still windmilling but it is improving.

Bench 5x1 280@8.5-9, 3x2 240 paused

Bar path was solid. 280 moved well but I lost my brace on the 3rd rep and that slowed me down

DL 3x1 375@8 2x2 335

Moved fine. Couldn’t get quite get into position so I was moving around a lot