natew's training log

[guru]

Had I eaten breakfast and gotten any sleep, I think I would've nailed the squats.

Or maybe it's one of those bad days.

[dylanamus]

Analyse, plan, act. Here's the last two for you: sleep more and eat breakfast.
How is home life going now? Settling down yet?

[natew]

Sunday, October 4, 2009

Press: 1x5 110lbs, 1x5 120lbs, 1x5 125lbs
Forgot to try more than 5 reps on the last set, doubt I could've anymore anyway, maybe 1.

Pull-ups: 5x5 +10lbs
Got back into the weighted game.

Standing DB Press: 4x7 40lbs
I started these in neutral grip, ended in overhand. Seems this gets a nice all-around shoulder workout.

Cable crunches: 3x12 bunch of weight on the weight stack
Gotta do more abs, they aren't as solid as before ...

[natew]

Dylan: Thanks for caring, man It has a bit. Still getting used to everything. I moved cities for school/work and a general change from the place where I was. Ottawa is a great city and I'm sure everything will come together for me eventually.

[natew]

Tuesday, October 6, 2009

Deadlift: 1x5 215lbs, 1x5 230lbs, 1x10 245lbs
Good. Used a little chalk on the last set.

Front Squats: 1x5 155lbs, 1x3 185lbs, 4x2 185lbs
Want to get back into the heavier weights, figured this was a start. Felt heavy.

BB Shrugs: 10/8/7 225lbs

DB Curls: 1x5 35lbs, 1x5 40lbs, 3/2 45lbs
Did these for the hell of it. Pointless. Felt like it put a lot of stress on my elbows and very little on my biceps. I won't be doing them again for awhile.


Abs hurt a bit today from the Front Squats, I think. Feels good.

[natew]

Thursday, October 8, 2009

Bench: 5x150lbs, 5x160lbs, 7x170lbs
Maybe could've done 1-2 more, but with Bench I get nervous about getting stuck...
Bench felt strong today otherwise.

Kroc Rows: 2x22 45lbs
I was supposed to try 50lbs but got my numbers wrong.

Dips: 4x8, 1x7 +25lbs
Gotta get the weight back up.

[natew]

Wednesday, October 14, 2009

Squat: 3x215lbs, 3x230lbs, 2x240lbs
Eh... Guess I'll have to re-do this squat cycle. Poor effort.

Power Cleans: 3x135lbs, 4x3 145lbs
Form is definitely improving overall. Still have too many not-so-great reps in there, but over half were good.

GMs: 3x8 135lbs
I feel these in my calves on the way back up when I start getting tired... does anyone else?

[dylanamus]

Yeah I feel GMs in the calves... it's from calf and hamstring tightness, from which my legs suffer terribly! It's a hard climb back to where you were (I'm in the same boat), but just keep grinding and you'll get there.

[natew]

Monday, October 19, 2009

Press: 3x120lbs, 3x125lbs, 4x135lbs
Form was a little weak by last couple reps. Also left side felt surprisingly weak, dunno what's changed.

Chin-ups: 6x3 +35lbs, 2x6 BW

Standing DB Press:(neutral to overhand) 10/9/9/7 40lbs
Really works the core, not sure if more than BB version, or just because it's different + already tired from Press.

Decline sit-ups:(arms vertical over head) 3x10
Abs were really tired after + really sore next 2 days. Been slackin'.

[dylanamus]

Do you find you get puffed doing the standing DB press? I do! Must be because I hold air in to keep my core tight...

[natew]

Wed., October 23, 2009

Deadlift: 3x230lbs, 3x245lbs, 9x260lbs
Last set was a nice one. Chalked up and just went 'til I couldn't anymore. Really sore next day.

Front Squats: 6x2 185lbs
Need to get this strength back! Was able to 3x5 this weight fairly easily in the past.


Dylan: With the higher reps I feel the burn/pump. Not sure if it's because of it being the DB version or not. I still haven't had time to read logs, man. What program are you on these days? Still on the strict diet?

[natew]

Friday, October 23, 2009

Bench: 3x160lbs, 3x170lbs, 4x180lbs
Last set was a bit of a struggle, which sucks since I've 5x5'd 185lbs.

Kroc Rows: 2x22 50lbs

Dips: 5/5/4/4 +45lbs
Anytime I add weight to dips, something doesn't feel right in my elbows.

[natew]

Monday, October 26, 2009

Squat: 5x200lbs, 3x230lbs, 1x255lbs*
I think I was a couple inches above parallel on that last one, maybe even a few before it. What I think may be happening is I'm leaning too far forward, which in turn makes it that much more difficult to get my butt to parallel because of the angle. I'm going to deload 5 or 10 lbs on the squat for my next cycle. Bummer, but not the end of the world.

Power Cleans: 3/3/2/3/2 150lbs
Weight got heavy. May drop to 3x3 cuz it was incredibly taxing as well- wiped me out. Elbows hurt a slight bit afterwards because of catching the bar a bit too low.

GMs: 3x8 135lbs
Was more wiped than usual for these so they took their tole. Got through'em though.

[Faraz]

Hey nate, Hows the program going for you? I think I need to deload on the deadlift so feel your pain

With the power cleans, I found the issue of the catching bar too low can be overcome by focussing on the stomp, as it helps you rack the bar really quick.

[natew]

Wednesday, October 28, 2009

Press: 5x110lbs, 3x125lbs, 3x140lbs
Cheated a bit on the last rep by bending my back, but basically nice effort.

Pull-ups: 8x3 +25lbs
Gotta focus on squeezing my back at the very top more- getting an inch or two higher. Chin-ups feel much more natural than these for me.

Standing DB Press: 4x8 45lbs

Cable Crunches: 3x12 (some weight)