Gil’s Log

[gnelson]

I adjusted (loosened) my Rogue Monolift arms on my squat rack today so they now snap back when I pull the bar and it is awesome to raise up and be able to go straight into the squat.

Quick summary of today’s increases:
Sq: Increase of 10 (working on pushing my knees out)
OHP: Increase of 5 (was watching a OHP Rip video while doing OHP and finally realized just how off my grip was. I was bending my wrists backward and it was causing a lot of stress on them. Did Rip’s suggestion of angling your hands inward so that when you get under the bar your resting it on the arm bone and it felt much better and attributed to the weight actually feeling lighter)
DL: Increase of 15 (working on not lowering my butt down after grabbing the bar and keeping a strong chest through the pull).

Caloric intake today ~3100

Here is my log for today:

SS-A
Wednesday, November 1, 2017 at 5:03 PM

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 85 lb × 3 [Warm Up]
Set 5: 125 lb × 2 [Warm Up]
Set 6: 135 lb × 5
Set 7: 135 lb × 5
Set 8: 135 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 50 lb × 5 [Warm Up]
Set 4: 55 lb × 3 [Warm Up]
Set 5: 60 lb × 2 [Warm Up]
Set 6: 70 lb × 5
Set 7: 70 lb × 5
Set 8: 70 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 75 lb × 5 [Warm Up]
Set 4: 105 lb × 3 [Warm Up]
Set 5: 125 lb × 2 [Warm Up]
Set 6: 140 lb × 5

[gnelson]

So I’m not one to take naps, but I was wiped this afternoon so I grabbed a quick 1.5 hr nap, then hit the weights.

Got my Rogue Safety Straps to replace the bars and I have to say that they are really well worth it. I felt safer under the barbell for the bench and was able to use them to pull my warm-up sets of 45 for the deadlift. They say they hold 10,000 lb. Unbelievable!

Next purchase is going to be a tripod that I can use to video myself on every lift.

In addition to using the Strong app for iOS, I have also started translating my workouts into a journal so I can have them long-term. I’m tracking my weight, BF, workouts, and daily calorie intake including the breakdown of protein/carbs/fats. I’ll start posting those too.

Quick summary of increases:
Sq - increased 0 lb (because I read the damn log wrong, no wonder it felt the same)
B - increased 10 lb
DL - increased 15 lb

SS-B
Saturday, November 4, 2017 at 5:17 PM

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 70 lb × 5 [Warm Up]
Set 4: 90 lb × 3 [Warm Up]
Set 5: 115 lb × 2 [Warm Up]
Set 6: 135 lb × 5
Set 7: 135 lb × 5
Set 8: 135 lb × 5

Bench Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 55 lb × 5 [Warm Up]
Set 4: 65 lb × 3 [Warm Up]
Set 5: 75 lb × 2 [Warm Up]
Set 6: 85 lb × 5
Set 7: 85 lb × 5
Set 8: 85 lb × 5

Deadlift
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 75 lb × 5 [Warm Up]
Set 4: 100 lb × 3 [Warm Up]
Set 5: 130 lb × 2 [Warm Up]
Set 6: 155 lb × 5

[gnelson]

SS-A
Monday, November 6, 2017 at 5:06 PM

Quick summary of increases:
S: +10
P: +5
D: +10

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 70 lb × 5 [Warm Up]
Set 4: 95 lb × 3 [Warm Up]
Set 5: 120 lb × 2 [Warm Up]
Set 6: 145 lb × 5
Set 7: 145 lb × 5
Set 8: 145 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 55 lb × 5 [Warm Up]
Set 4: 60 lb × 3 [Warm Up]
Set 5: 70 lb × 2 [Warm Up]
Set 6: 75 lb × 5
Set 7: 75 lb × 5
Set 8: 75 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 75 lb × 5 [Warm Up]
Set 4: 105 lb × 3 [Warm Up]
Set 5: 135 lb × 2 [Warm Up]
Set 6: 165 lb × 5

[gnelson]

Good workout overall!

Increases:
S: +10. Need to work on getting butt back. Tom Campitelli was kind enough to review my first squat form video with some good feedback. View it here: Squat Form Check
B: +10 Found myself looking at bar rather than ceiling. Corrected!
D: +10. 4th and 5th rep did not feel as strong. Perhaps leaning over too far and not getting deep enough for hip drive. I videoed so will upload later and check it out.

SS-B
Wednesday, November 8, 2017 at 4:04 PM

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 75 lb × 5 [Warm Up]
Set 4: 100 lb × 3 [Warm Up]
Set 5: 130 lb × 2 [Warm Up]
Set 6: 155 lb × 5
Set 7: 155 lb × 5
Set 8: 155 lb × 5

Bench Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 75 lb × 3 [Warm Up]
Set 5: 85 lb × 2 [Warm Up]
Set 6: 95 lb × 5
Set 7: 95 lb × 5
Set 8: 95 lb × 5

Deadlift
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 80 lb × 5 [Warm Up]
Set 4: 110 lb × 3 [Warm Up]
Set 5: 145 lb × 2 [Warm Up]
Set 6: 175 lb × 5

[gnelson]

Quick Summary:
S: +10
O: +5
D: +10


Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 75 lb × 5 [Warm Up]
Set 4: 105 lb × 3 [Warm Up]
Set 5: 135 lb × 2 [Warm Up]
Set 6: 165 lb × 5
Set 7: 165 lb × 5
Set 8: 165 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 55 lb × 5 [Warm Up]
Set 4: 65 lb × 3 [Warm Up]
Set 5: 70 lb × 2 [Warm Up]
Set 6: 80 lb × 5
Set 7: 80 lb × 5
Set 8: 80 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 80 lb × 5 [Warm Up]
Set 4: 115 lb × 3 [Warm Up]
Set 5: 150 lb × 2 [Warm Up]
Set 6: 185 lb × 5

[hondotbt]

nice work. Keep it going.

[gnelson]

Thanks hondotbt!

I was listening to Barbell Logic podcast #25 (can't believe I am all the way to 25 already) and could not agree more with Matt Reynolds & Scott Hambrick! For you guys that have any kind of lower back issues like I do, with a couple of degenerated disks between L4-L5 & L5-S1, GET A BELT & LIFT! You will do more to strengthen your core and build overall strength. Thank Matt & Scott for the great podcast!!!

Quick Summary for this workout:
S: +10 @ 175 (started at 115)
O: +5 @ 100 (started at 75
D: +10 @ 195 (started at 125)

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 8 [Warm Up]
Set 3: 80 lb × 5 [Warm Up]
Set 4: 110 lb × 3 [Warm Up]
Set 5: 145 lb × 2 [Warm Up]
Set 6: 175 lb × 5
Set 7: 175 lb × 5
Set 8: 175 lb × 5

Bench Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 75 lb × 3 [Warm Up]
Set 5: 85 lb × 2 [Warm Up]
Set 6: 100 lb × 5
Set 7: 100 lb × 5
Set 8: 100 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 85 lb × 5 [Warm Up]
Set 4: 120 lb × 3 [Warm Up]
Set 5: 160 lb × 2 [Warm Up]
Set 6: 195 lb × 5

[NH_guy]

Keep up the great progress. Jealous of your home gym setup...I hate waiting for the squat rack to free up at my gym!

[gnelson]

Thanks NH guy!

I just finished building my own wooden weight plate holders. Will post to IG in a few. @NelsonBarbell

Quick Summary:
S: +5 (hindsight, I should have gone up 10 here too, yes it is starting to get hard in the 3rd set but there is still some room to push more weight)
O: +10. (Form is coming along)
D: +10... WooHoo! Just broke 200 with a 205 PR. This is the most I’ve ever deadlifted

Weight is at 192 (up 7 lb so far)

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 80 lb × 5 [Warm Up]
Set 4: 110 lb × 3 [Warm Up]
Set 5: 145 lb × 2 [Warm Up]
Set 6: 180 lb × 5
Set 7: 180 lb × 5
Set 8: 180 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 55 lb × 5 [Warm Up]
Set 4: 65 lb × 3 [Warm Up]
Set 5: 75 lb × 2 [Warm Up]
Set 6: 90 lb × 5
Set 7: 90 lb × 5
Set 8: 90 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 85 lb × 5 [Warm Up]
Set 4: 125 lb × 3 [Warm Up]
Set 5: 165 lb × 2 [Warm Up]
Set 6: 205 lb × 5

[gnelson]

DL Video @ 205

YouTube

Feedback always welcome!