Monday, September 16, 2019

nSun Week 2 Day 5 - Bench

Mon, 16 Sept 19

Bench: 135x5, 175x5, 200x3, 225x3, 210x3, 200x5, 190x3, 175x5, 165x3, 155x10
CGBP: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Pull Ups (bw 217) x 6,5

Bench seemed heavy today, but CGBP just flew up.  Did a few pull ups to see how they were.

Thursday, September 12, 2019

nSun Week 2 Day 4 - Squat/Sumo

Thurs, 12 Sept 19

Squats: 135x5, 225x5, 280x5, 315x3, 350x3, 335x3, 315x3, 295x3, 280x5, 260x5, 240x6
Sumo Deadlift: 205x5, 245x5, 285x3, 285x5, 285x7, 285x4, 285x6, 285x8

Squats were heavy today and took the entire workout. No time for T2.  I may move some lower body front quad hypertrophy work to the "rest day" since I take the weekends off to make up for the missed work.


Wednesday, September 11, 2019

nSun Week 2 Day 3 - OHP/Bench

Weds, 11 Sept 19

Strict OHP: 110x5, 125x3, 140x3, 130x3, 125x3, 115x3, 110x5, 100x5, 95x10
Incline Bench Press: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8

The OHP was good.  I got a little confused with loading plates and may have done my 140 set at 145.  I'm getting the groove with incline bench, it used to really mess me up as there's a weird feeling when you lift the bar off the pins, but I'm not experiencing that as much other than the warm up set.


nSun Week 2 Day 2 - Deadlift/Front Squats

Tues, 10 Sept 19

Deadlifts: 225x5, 315x5, 350x3, 390x3, 370x3, 350x3, 330x3, 310x3, 285x3, 265x8
Front Squats: 95x5, 135x5, 165x3, 165x5, 165x7, 165x4, 165x6, 165x8

Good session.  Front squats were hard, but I'm getting used to them.  Used straps for both deadlifts and front squats.

Monday, September 9, 2019

nSun Week 2 Day 1 - Bench/OHP

Mon, 9 Sept 19

Bench: 155x8, 175x6, 200x3x4, 190x5, 175x6, 165x7, 155x12
Strict OHP: 75x6, 85x5, 100x3, 100x5, 100x7, 100x4, 100x6, 100x8

This session went really well.  The weights were heavy enough to be an effort but not grindy.  Since it's week 2 that's where I'd hope we'd be.  I also did some scapular work with a wide grip pull up position where I basically just use my lats to pull me up a few inches for sets of 12.  They really seem to hit the lats nicely.  I'll rock some dumbbell curls at home during the evening to finish things up. 

Friday, September 6, 2019

nSun Week 1 Day 6 - Squat/Sumo

Fri, 6 Sept 19

Squats: 135x5, 225x5, 265x8x3
Sumo DL: 230x6x3

Super easy finisher for the week.  Fast and snappy.

Week is over, so new training maxes:

Bench: +10 lbs (235 lbs)
Strict OHP: +10 lbs (145 lbs)
Squat: +5 lbs (370 lbs)
Deadlifts: +5 lb (410 lbs)

I think those numbers are reasonable.  We'll see how the next round goes.

Thursday, September 5, 2019

nSun Week 1 Day 5 - Bench

Thurs, 5 Sept 19

Bench: 135x5, 170x5, 190x3, 215x4, 205x3, 190x5, 180x3, 170x5, 160x3, 145x14
CGBP: 135x5, 135x5, 135x3, 135x5, 135x7, 135x4, 135x6, 135x8

The bench went quite well.  Reducing my training maxes down from my true 1RM maxes was a good idea.

They are:

Bench: 225 (-25 from actual, about 10%, which is usually recommended).
OHP: 135 (this was based on what I can actually STRICT OHP, without leg drive, and dropped about 10 lbs).
Squat:  365 (-40 lbs, or once again about 10%). The squat  was brutal at a 405 TM, leaving me little time and energy to do my sumos. 
Deadlifts: 405 (-35 lbs, which is slightly less than 10%).  The 440 TM was stupidly hard.  I want to hit my 460, then 500, so I need a good ramp up instead of crushing myself into powder.