Nate's Training Log

[NtG]

Hi all,

I have been lifting on and off since playing high school football. Now, as I'm about to complete my 3rd year of graduate school, it's safe to say that I still have a lot to learn. In the last year I've gotten more serious about lifting and less about endurance training. I'm still a cyclist at heart, but I've had way more fun in the gym than I have been on the road.

Finished the SS book over Spring Break and have been doing my best to follow the program as time permits. Hope to log and learn on this thing as I go.

Stats:
Age: 26
Height: 5'8"
Weight: 183 lbs

No true single PRs but hoping to get some soon.

--Nate

[NtG]

Got out of work early so was pumped to get a full workout in for the first time this week. The caffeine from an iced Americano helped with the motivation too!

Here's today's workout:

Wednesday, BW 183

Squat
45 x 10 WU
135 x 5
205 x 3
245 x 2 (huge jump to work weight but I've gassed myself before on this set so kept it light)
295 3x5 (form struggled on the very last rep--grinder but overall I'm pleased with this Set PR!)

Overhead Press
45 2 x 5
75 x 5
85 x 3
95 x 2
125 2x5, last set 1x4 (so weak)

Power Clean
45 x 5
95 x 3
115 x 2
155 5x3 (this was almost too easy, looking forward to moving up)

[Austin Baraki]

Subbed. Nice squat work today

[NtG]

Thanks man.

Went in today after some discussion of what to do in between work days… interval training seems to be the answer although I didn't know how much and I've never really enjoyed any interval training outside of sprinting for finish lines on the bike. Nevertheless, went into the gym today while Jave did her SS workout.

Thursday
BW~183

30 second row 90% intensity, 2:40 row 60% intensity x 5 intervals (Should've done more but got bored…)

Starting pulling DL for fun, then turned it into an actual work set.

DL

45 2x5
135 x 5
185 x 3
245 x 2
290 1x5

Felt strong, had more left in the tank. This is day 4 straight of lifting, it's nice having a lighter schedule this rotation. Think I'll take the day off and try for big lifts this weekend.

[Austin Baraki]

I had a feeling that would happen...

[NtG]

Saturday

Out of town this weekend for a wedding. Found a military gym that had decent plates but the barbells felt off, and heavier for some reason. Also opted for a morning workout rather than my usual afternoon routine. Not a terrible start, just different.

BW ~182. (? After eating like a fiend this week--different scale maybe?)

Squat
135 x 5
185 x 3
255 x 2 Form felt great--finally getting used to low bar instead of high bar

300 x 5 Felt strong, no knees bucking and form stayed together

300 x 4 Felt heavy as hell, super tired at the end and wasn't sure about getting the last one. Probably should've gone for it anyway and just grinded it out, but I did feel dead after racking the weight.

295 x 4 Shitty. Dead even after prolonged rest. Felt strong until rep 3.

Bench
105 x 5
145 x 3
185 x 2
205 x 5 Felt easy.
205 x 5 Grinder on the last one.
205 x 4 Needed help from my spot on the last one. Repeating next week.

Power Clean
45 x5
95 x 3
135 x 2
165 5x3 Challenging at toward the end but got it done.

Overall, have some endurance to improve on squat and bench.

[NtG]

Tuesday

BW ? Forgot to weigh in, but I ate enough at the wedding that I should be close to where I was

Squat
45x5, 135x5, 185x5, 245x5
300x4 Took one step too far back, plates rubbed against the power rack on rep 4, threw off my set and racked the bar to be safe…rookie mistake, definitely had another rep in me
300x5 Felt heavy on the last rep, full on grinder from the bottom up
300x5 Felt easy as hell. Must've been my coach telling me to harden up as he did paused squats with 315. Making progress on this one.

Overhead Press
45x5, 95x3, 115x2
125x5
125x5
125x5 Last reps of each sets were grinders but got it done. This is by far my weak-sister lift, but this happens when I neglect it from time to time. Volume volume volume.

Deadlift
135x5, 205x3, 275x2, 305x5

Overall, great workout today. The extra day off must've made the difference.

[Austin Baraki]

Nice squatting... Although I'd say your deadlift is your weakest lift (not your press, which actually seems more in proportion). Definitely gotta get that moving.

[NtG]

Roger, form for DL has been prohibitive-- work in progress.

Thursday
BW 181 looks like I can afford the extra Kcal Memorial Day Weekend

Squat
45x5, 135x5, 185x3, 245x2
305x5 https://m.youtube.com/watch?v=rnVzLS...m-upload_owner
305x5 grinder on the last rep
305x4 should've rested longer, potentially would have benefited with a recovery workout before going for a new PR back to back

Bench
45x5, 115x3, 185x2
205 4x3 205x2
Rolling this one over again, going to work in some volume/variants to get over the hump.

[NtG]

After two days out of the weight room, and a 30 mile ride yesterday, I was pumped to get into the gym today.

Sunday

BW 183ish? forgot to weigh in

Squat
45x5, 135x5, 185x3, 245x2
305x5
305x5 http://youtu.be/uoSxvRnr2RU
305x5
Felt good, went up quick, planning to continue on with the linear advancement until I hit the wall.
** For fun, I put 345 on the rack at the end of my workout to pick up what my ~estimated 1RM would feel like. HEAVY, but motivating.


Power Clean (whoops, wrong workout but still fun with bumpers today)
95x5
165 5x3 too easy -- will have to get a video of this sometime to work on my form, been having trouble with transitioning floor to thigh without a pause...

Overhead Press
45x5, 95x3
130 3x5