Friday, August 30, 2019

nSun Week 1 Day 2 - DL/Front Squats

Fri, 30 Aug 19

Deadlifts: 135x5, 225x2, 315x2, 330x5, 375x3, 420x2, 395x3, 375x3, 350x3, 330x3, 315x3, 285x7
Front Squats: 140x5, F.

Deadlifts were a pretty hard workout, but I managed.  Front squats are WAYYYYYY too high though.  I found it too hard to hold the bar at 180, which was the planned next warmup set - the work sets were actually 225 - which I don't believe I've ever gone over in a front squat. 

Note:  I ran the numbers for the front squat and I think the TM will be 45% of my squat TM.  That's a more reasonable number that should be workable.

Thursday, August 29, 2019

nSun Week 1 Day 1 - Bench/OHP

Thurs, 29 Aug 19

Bench: 135x5, 165x8, 190x6, 215x3x4, 200x5, 190x6, 175x7, 165x14
Strict OHP: 45x5, 70x6, 80x5, 95x3, 95x5, 95x7, 95x4, 95x6, 95x8

So I've decided to run another nSun's program.  I looked around at other programs and really wasn't feeling the lack of volume, after taking months to adjust to nSuns.

I'm running the 6-day linear progression variant.  As before I will run the program in consecutive days skipping weekends.  I'm not going to do accessory work except maybe curls and chins as time was usually an issue.

Training maxes starting out were set as to my actual 1RMs EXCEPT OHP.  I set that to what I believe I could strictly press without any leg drive.

Bench Press: 250 lbs
Strict OHP: 135 lbs
Deadlift: 440 lbs
Squat: 405 lbs

Starting BW is 219 lbs.

Wednesday, August 28, 2019

Just squatting...

Weds, 28 Aug 19

Squats: 135x5, 225x5, 315x5, 335x3, 355x2, 375x1, 395x1, 405x1

I haven't settled on a program yet, so I thought I'd test out my 1RM on squats.  It was better than last time, and I think I might actually have another 20 lbs in the tank - but had been pushing it pretty hard.

Here's a video of the 405!

Monday, August 26, 2019

nSuns CAP3 Week 1 Day 1 - Bench

Mon, 26 Aug 19

Bench: 135x5, 180x4x4,190x2x4, 195x7
Decline DB Bench: 45x15, 50x15, 50x10, 40x17, 40x15, 40x10
Cable Flyes: 40x12, 40x12, 50x15, 50x15

Started the new program today.  Of course, being week 1 day 1 it was pretty easy.  The weight progressions on this program are based on AMRAP sets and time.  I messed up the decline DB bench, used wrong weights.  I added some cable flyes as I didn't really feel my chest was fully activated - the flyes definitely hit the inner pecs better.

Thursday, August 22, 2019

Strength testing

Thurs, 22 Aug 19

Squats: 135x5, 225x3, 315x2, 365x1, 385x1, 405x1
Bench: 135x5, 185x3, 225x2, 245x1, 255x1

N'Suns Progress Report

Stats: 53 year old male, lifting since 2009 (age 43)

Lifetime PRs
Bench: 285x1 on 5 Nov 15
Squats: 430x1 on 8 Feb 17
DL: 455x1 on 8 Sept 17
OHP: 215x1 on 5 Nov 15

My competition best was:

In Feb 2014 as M1 Class 105 kg I did a 182.5 kg (401.5 lb) squat, 115 kg (235 lb) bp, and 202.5 (455 lb) kg deadlift for 500 kg (1091.5 lb) total, 302.52 wilks.

Recent Health History
June 2017 - Grade 2 left hamstring strain.  No working out for a month.
Sept 2017 - Grade 2 bilateral gastrocnemius strain, left 75% right 50%. No working out for 6 weeks.
Jan 2019 - Right shoulder joint issues.  These are recurrent.   Stopped BB benching for 5 months.
Ongoing - Like most older, overweight guys I also have sleep apnea, and don't get enough quality sleep. (I plan on getting a CPAP if I qualify in the next few months).

Oct 2018
Bench 245x5
Squats: 375x1
DL: 425x1

Jan 2019 (BW: 236 lbs)
No Benching
Squats: 385x1
DL: 405x1

May 2019 (BW: 186 lbs starting N'Suns)
Bench: 225x1 (small drop was a big surprise, having been only using DBs)
Squats: 295x2 (cutting really hurt my lower body strength)
DL: 355x1 (once again, cutting so drastically really hurt my lower body).

Training maxes set to:

Bench: 185 lbs (40 lbs off real)
Squats: 225 lbs (70 lbs off real)
Deadlift: 265 lbs (90 lbs off real)
OHP: 95 lbs (accurate)

Final Strength Testing (BW: 210 lbs)

Bench: 255 lbs (30 lb increase from the program start)
Squats: 405 lbs (110 lb increase from the program start, but realistically a gain of about 20-30 lbs from muscle memory).
DL: 440 lbs (175 lb increase from the program start, but realistically a gain of about 15-35 lbs from muscle memory).
OHP: 180 lbs (85 lb increase - for a double.  That being said I haven't trained OHP for years, and to be honest there was some hip thrust getting the bar moving.  I'd say realistically my strict OHP (when I start to put a bit of hip action in) is 135-140 lbs.

I have to say the program is quite well thought out and the app is really helpful.  One of the issues for me was not having a lot of time to train.  I used to have a complete powerlifting setup in my basement, which gave me unlimited time to train.  However, my wife and I are getting ready to downsize, so I sold all my gear and basically have a one hour window at lunch to train at the gym at work.  Initially I had no trouble getting in my T1s, T2s and accessories.  As the weight became heavier I found the accessories dropping off of squat and deadlift days, and then I started to have trouble getting the T2s in on those lower body days.  Upper body was fair - I was able to do things like pullups, chins, face pulls and some DB work, but loading up the bar to say, do BB rows was not possible with time constraints.

As with most programs though, once you start changing the program too much it stops being the program.  Since I am so close to my theoretical maximums I have decided to give CAP3 a shot.  This should allow me to reset and take a slower run at some of those maxes.  I'd really like to see those numbers go up a bit more, without getting terribly fat in the process. 

Wednesday, August 21, 2019

N'Suns Week 12 Day 2 - Squats

Weds, 21 Aug 19

Squats: 135x5, 225x3, 275x5, 315x3, 345x3, 330x3, 325x3, 290x3, 275x5, 255x5, 235x5
Sumo Deadlift: 195x5, 230x5, 270x3, 270x5, 270x7, 270x4, 270x6, 270x8
Pull Ups: BWx4xAMRAP

Ran out of time again.  I think I've pretty well done all I can with N'Suns at this point.  I'm now lifting so close to my maxes that my rest time makes it impossible to get the work done in an hour.  I might have had 10 minutes left at the end to do the sumos, but by the time I set up and everything I'd probably only get a set or two in.

So, I'll write up a summary of my progress and move on.  I'm thinking I might go with 5/3/1 BBB.  I prefer to go in, do one type of exercise and leave.  Mixing takes too much additional time setting up the equipment, and I only have an hour.  I'd rather work hard for the hour.

Tuesday, August 20, 2019

N'Suns Week 12 Day 1 - OHP

Tues, 20 Aug 19

OHP: 145x5, 160x3, 180x2, 170x3, 160x3, 150x3, 145x5, 135x5, 125x6
Paused Bench Press: 135x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Decline DB Bench: 60x10, 60x12, 60x5

The OHP are now push presses above 145.  I think it's time to set a new training max, back to 135 on those and start working back up so that they remain strict presses.

Monday, August 19, 2019

N'Suns Week 11 Day 4 - Deadlifts

Mon, 19 Aug 19

Deadlift: 225x5, 285x5, 325x3, 360x3, 340x3, 325x3, 305x3, 285x3, 265x3, 245x3
Front Squats: 125x5, 160x5, 200x3, 200x5, 200x7, 200x4, 200x6, 200x8

The deadlift went fairly well until near the end.  I did have a bit of a tweak to my right hamstring.  It wasn't bad enough to stop me completely, but I decided to pass on the front squats after doing two reps at 135.  Not that they were super heavy or anything, just didn't feel like I should push the hamstring.

Training maxes

Bench Press: +5 lbs = 270 lbs
Back Squat: +5 lbs = 365 lbs
Deadlift: +5 lbs = 385 lbs
OHP: +5 lbs = 190 lbs

That's reasonable progression I think, despite having had an extended period leading up to this training week with no exercise.  (due to vacation).  So, I will keep on going.

Friday, August 16, 2019

N'Suns Week 11 Day 3 - Bench

Fri, 16 Aug 19

Bench: 135x5, 185x5, 200x5, 225x3, 250x3, 240x3, 225x5, 210x3, 200x5, 185x3, 170x8
CGBP: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Decline DB Bench: 50x15, 60x12

I hurt the palm of my right hand on one of the bench presses and it was pretty painful.  I don't think it's broken or anything, just tender.  Anyhow, I can't believe I did 250 for 3 reps.  That was pretty nuts!  As I approach the limit of my strength the accessories tend to drop off the face of the earth.

Thursday, August 15, 2019

N'Suns Week 11 Day 2 - Squats

Thurs, 15 Aug 19

Squats: 135x5, 225x3, 270x5, 305x3, 340x3, 325x3, 305x3, 290x3, 275x5, 250x5, 235x7

It took me forever to get through the squats today, and my left hamstring was a little whiny and tight - so I stopped and stretched a few times.  In addition - I do a few warmups before starting the actual work - body weight, then empty bar, then one plate, then 2 plates.  By the time I got to do my T2 RDLs I was too late and had to get back to work.  To be fair, it has been 13 days since I last squatted, and for some reason I increased my training max TWICE instead of once.  Probably not a good plan.  Anyhow, I got through the meat of the session and hopefully can continue on as normal.

Wednesday, August 14, 2019

N'Suns Week 11 Day 1 - OHP

Weds, 14 Aug 19

OHP: 140x5, 155x3, 175x2, 165x3, 155x3, 150x3, 140x5, 130x5, 120x6
Paused Rep Bench Press: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Pull Ups:  BW(219)x5, 5
DB Concentration Curls: 25x5x15 (last 2 sets occlusion)
DB Decline Bench Press: 30x12, 40x12, 50x3x12
Cable Flyes: 50x12, 40x12

The OHP are getting REALLY hard lol. 

Tuesday, August 13, 2019

N'Suns Week 10 Day 4 - Deadlift

Tues, 13 Aug 19

Deadlifts: 225x5, 280x5, 315x3, 350x5, 335x3, 315x3, 295x3, 280x3, 260x3, 240x8
Paused Rep Squats: 135x5, 165x5, 200x3, 200x5, 200x7, 200x4, 200x6, 200x8

It was a lot of work, but I completed my T1 and T2 exercises.  Accessory work was a no go today though as I really found the workout long.

This brings week 10 to a close.

So, new training maxes.

Bench: no increase.  265 lb
Squat: +10 lbs = 340 lbs
Deadlift: +10 lbs = 380 lbs
OHP: +5 lbs = 185 lbs

Monday, August 12, 2019

N'Suns Week 10 Day 3 - Bench

Mon, 12 Aug 19

Bench: 135x5, 185x3, 200x5, 225x3, 250x1, 240x3, 225x5, 210x3, 200x5, 185x3, 170x7
CGBP: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Cable Flyes: 60x4x10
Pull Ups: BW (221) x2, 4
DB Concentration Curls: 25x5x12

I've been on vacation for a week and haven't benched heavy for almost 2 weeks, and didn't exercise at all while on vacation last week (aside from some walking, swimming and bowling).  Needless to say I was surprised when I got a single at 250.  I didn't do too many pull ups as my left bicep tendon wasn't liking it at all - and I'm not killing myself on accessory work.  I dropped the cable flyes back to 50 lbs as I did them single armed.

Friday, August 2, 2019

N'Suns Week 10 Day 2 - Squats

Fri, 2 Aug 19

Squats: 250x5, 280x3, 315x4, 295x3, 280x3, 265x3, 250x5, 230x5, 215x8
Rack Pulls: 405x5, 335x5, 350x3, 335x5, 335x7, 335x4, 335x6, 335x8
Pull ups: (BW 217) x6,6

Squats went well.  Rack pulls were initially set too high, so I modified them on the fly.  Did a couple sets of pull ups.

I'm going on vacation for a week, so this will be a nice deload.  I'll pick up where I left off on return.

Thursday, August 1, 2019

N'Suns Week 10 Day 1 - OHP

Thurs, 1 Aug 19

OHP: 135x5, 155x3, 170x2, 160x3, 155x3, 145x3, 135x5, 125x5, 115x7
Paused Bench: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
DB Concentration Curls: 25x5x12
Cable Flyes: 60x4x10
Pull Ups: (BW 216) 7,6,5,1,5

Good workout!  The curls are getting easier.  I'll be starting the blood flow training with those tonight.  The paused bench was definitely hard on the 7 and 8 rep sets.  Cable flyes were a good weight - but I'm not sure if they are hitting my pecs enough.  Pull ups went well.  I was too fatigued on the fourth set so I went back a little later and pumped out five.  Most things were supersetted.