Royce's intermediate log

[Royce Nichols]

2-10-18
Squats 2x3 325@9
These moved okay. I think my recent woes are from not having very high intensity recently. This is the first time in about 2 months since I’ve had at least 315 on my back...sooo..yeah. I had some mishaps the past couple months but no biggie. Good learning tool. We’ll keep it in mind next doubles wave and it may be prudent to start working in heavyish singles during my 8s and 5s waves and then doing my prescribed 8s and 5s. We shall see

SLDL 280x8, 250x8, 230x8

[Royce Nichols]

2-12-18
Bench 1x1 305@7.5, 8x3 250@8
These moved great. First time doing singles. Really ‘locked me in’ to my technique and focus for the volume work after. Andy advised to not tweak with the program until a couple cycles through the program but I may experiment here for a cycle or so.

Machine iso incline 225x8, 185x10, 135x12. The volume work smashed my pecs and so I decided to just get a pump with the machines as oppposed to doing barbell inclines and dropper the weight way down. I may not do that next time as it was embarrassing doing this. I felt like a ‘bro’.

Curlzzzzz

[Royce Nichols]

2.13.18
Deadlift 1x1 400@8-8.5, 8x3 340
hack squats 8x3 235
leg curls 115x20,100x10,85x10,70x10.

Death.

[Royce Nichols]

2-15-18
Press 1x1 195@cheese
8x3 167.5@8-8.5.
Second set was 8.5 while first and third were 8s. Third set really focused on bracing hard before unrack. 195 moved great. Funny I could barely do it last week. I think a combination of not very high intensity/doing a lot of accessory volume (dips) contributed to my woes last week. Plus, sometimes you just have bad days. Will keep singles in and slowly add volume on accessories (maybe).

Close grip
247.5x8, 227.5x10, 207.5x12

Machine rope extension drop set pump

[Royce Nichols]

2-16-18
Quick and easy day
Chins 40 total
10x1 (hoooray), 8x1, 5x4, 2x1
Latpulls drop set
Machine rows
DB shrugs

[Royce Nichols]

2-17-18

Squats 1x1 330@7.5-8, 8x3 280@7.5-8
Squats moved very well today. Need to not shoot my hips back when I get tired.

Paused DL 5x3 275@easy
Nice, beautiful flat back

[Royce Nichols]

2-19-18

Bench 1x1 315@7.5-8, 280 5x3 @8-8.5 first twomaybe @9 last set
The 315 was a ten pound jump but I couldn’t resist. And, there were several bodybuilder bros attempting it and failing it. I may have wanted to show them up. This may have been childish...I regret nothing.

DB bench 70x10, 80 10x2

B.B. curls 100x8, 90x10, 80x12
Hammer curls 45x10, 35x10, 27.5x10

[jonfla]

2-19-18

The 315 was a ten pound jump but I couldn’t resist. And, there were several bodybuilder bros attempting it and failing it. I may have wanted to show them up. This may have been childish...I regret nothing.

There is no shame in this.

[Royce Nichols]

There is no shame in this.

Hahah. Of course not. Only for them.

[Royce Nichols]

2-20-18
DL 1x1 405@8.5 350 5x3@7.5-8
I tailored the 5 reps off the 405. I think I may have started too aggressive with my 5s. This is okay because all the deadlifts today were awesome. Back was nice and flat on all lifts today.

Hack squats 8x3 245

Leg curlzz

Solid day