Matt Neilsen's Log - A Hitchhiker's Guide to Montana
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Matt Neilsen's Log - A Hitchhiker's Guide to Montana
Background:
Male, 29 years old, 6'2", 213 lbs. No kids (yet) but getting married this year to an amazing woman. Currently live in Sunnyvale, CA.
I've always been active - soccer/baseball/basketball as a kid, running/lifting weights in high school, triathlon team in college + rock climbing/surfing. Discovered SS and started my LP Jan 2016. Gained 45 lbs on LP and ended LP in June after multiple resets (waaaay too much grinding) at 305 squat/217.5 bench/415 deadlift/165 press (all for 5RM) at 230 lbs bodyweight. I had pretty bad knee pain and then tweaked my back; combined with starting a new job, I ended up out of the gym until ~October. Started LP again, got back to previous numbers by December, then decided to add in cleans and screwed up my shoulder. I spent most of 2017 dealing with shoulder pain (supraspinatus tendinosis according to MRI). My "lifting" primarily consisted of occasional deadlifting mixed with gymnastic strength training.
I started following Jordan/Austin/Leah at BBM around September and it finally dawned on me that maybe lifting DOESN'T always mean grinding myself into the ground. I restarted LP January of this year (2018) and will be wrapping it up within the next two weeks. I've followed Hanley's writing for a couple years and I'm looking forward to working with him on programming for intermediate lifting. I decided to start this log to chronicle my foray into intermediate lifting, both for posterity's sake and hopefully to help others in the future.
I'll copy/paste my last several weeks of Novice lifting into my next post to give context to my program.
Male, 29 years old, 6'2", 213 lbs. No kids (yet) but getting married this year to an amazing woman. Currently live in Sunnyvale, CA.
I've always been active - soccer/baseball/basketball as a kid, running/lifting weights in high school, triathlon team in college + rock climbing/surfing. Discovered SS and started my LP Jan 2016. Gained 45 lbs on LP and ended LP in June after multiple resets (waaaay too much grinding) at 305 squat/217.5 bench/415 deadlift/165 press (all for 5RM) at 230 lbs bodyweight. I had pretty bad knee pain and then tweaked my back; combined with starting a new job, I ended up out of the gym until ~October. Started LP again, got back to previous numbers by December, then decided to add in cleans and screwed up my shoulder. I spent most of 2017 dealing with shoulder pain (supraspinatus tendinosis according to MRI). My "lifting" primarily consisted of occasional deadlifting mixed with gymnastic strength training.
I started following Jordan/Austin/Leah at BBM around September and it finally dawned on me that maybe lifting DOESN'T always mean grinding myself into the ground. I restarted LP January of this year (2018) and will be wrapping it up within the next two weeks. I've followed Hanley's writing for a couple years and I'm looking forward to working with him on programming for intermediate lifting. I decided to start this log to chronicle my foray into intermediate lifting, both for posterity's sake and hopefully to help others in the future.
I'll copy/paste my last several weeks of Novice lifting into my next post to give context to my program.
Last edited by MattNeilsen on Thu Apr 05, 2018 10:24 pm, edited 2 times in total.
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Re: Matt Neilsen's Log
I typically lift 3x a week on Sunday/Tuesday/Thursday. I also do martial arts (FMA) on Monday, Wednesday, and Saturday.
The format in my log for notating work sets will always be: (weight), (sets) x (reps). For example: 295 lbs, 3 (sets) x 5 (reps).
I log my training in Evernote while I'm lifting, and I always start the most recent session at the top to minimize scrolling. As such, my workouts will be in reverse order below.
---------------------------------------
3/18/18 - Sunday
BW: 213 lbs
Squat - 295, 1 x 5 @9; 275, 3 x 5 @8, 8, 8.5
Bench - 212.5, 1 x 4 (missed 5th) @10; 200, 2 x 5 @9, 9
Chin-ups - 6, 6, 6, 6, 5, 5 = 34 reps
***I think the miss on bench was due to form - felt like I was bringing the bar too far back towards my face; definitely added fatigue to the rest of the session. However, I'm aware I might be stalling and will be managing fatigue closely
3/16/18 - Friday
BW: 214 lbs
Incline Bench - 135, 4 x 5 @6; 155, 4 x 4 @6
C2 Rower - 20 minutes @ LISS (3,910m)
3/15/18 - Thursday
BW: 213 lbs
Squat - 295, 1 x 5 @9.5; 275 x 1
Press - 157.5, 1 x 4 @10; 135, 5 x 3 @6-7
***My spinal erectors were still feeling toasty from Wednesday, and each warm up felt progressively worse. Top set was rather painful in the erectors. Also affected my press. All good, though - I’ll rest a couple days and hit it hard on Sunday
3/13/18
BW: 212 lbs
Bench - 210 x 5 @10; 200, 3 x 5 @8, 8.5, 9
Deadlift - 385, 1 x 5 @8-8.5; 325 x 5 @6-7
***I’m going to slowly build up more pulling volume to prepare for transition to intermediate programming
***I think my bench set was @10 due to bar path issues, not necessarily just strength
3/11/18 - Sunday
BW: 213 lbs
Squat - 290, 3 x 5 @8.5, 9, 9
Press - 155, 3 x 5 @9, 9, 9
Chin-ups - 6, 6, 6, 6, 6, 6, 6 = 42 reps
3/9/18 - Friday
Press - 125, 2 x 8 @8.5, 9.5; 115 x 8 @8
C2 Rower - 20 minutes @ LISS (3,650m, ~25 s/m)
***I’m adding a press session and conditioning as a quick Friday (4th day) workout to increase pressing volume and improve conditioning base
3/8/18 - Thursday
BW: 210 lbs
Squat - 285, 3 x 5 @8, 8.5, 8.5
Bench - 207.5, 3 x 5 @9.5, 9, 9
DB Curls - 40 each, 10, 8, 7 @9; 25 lbs x 10
***Don’t go too far down the chest on bench - creating an unnecessary moment arm
3/6/18 - Tuesday
BW: 211 lbs
Deadlift - 380, 1 x 5 @8.5-9
Press - 152.5, 3 x 5 @9, 9.5, 9.5
Chin-ups - 8, 7, 6, 6, 6, 6, 6 = 45 reps
3/4/18 - Sunday
BW: 211 lbs
Squat - 285, 3 x 5 @8, 8, 8
Bench - 205, 3 x 5 @8.5, 9, 9; 185 x 6 @8
Row - 207.5, 3 x 5 @8, 8, 8.5
Incline DB Press (60 deg)- 50 each, 3 x 8 @7.5, 8, 8
BB Curl - 70, 2 x 8 @8, 8.5
***I’m starting to use RPE to better learn how much stress I’m applying; also adding a little extra upper body volume via assistance work
The format in my log for notating work sets will always be: (weight), (sets) x (reps). For example: 295 lbs, 3 (sets) x 5 (reps).
I log my training in Evernote while I'm lifting, and I always start the most recent session at the top to minimize scrolling. As such, my workouts will be in reverse order below.
---------------------------------------
3/18/18 - Sunday
BW: 213 lbs
Squat - 295, 1 x 5 @9; 275, 3 x 5 @8, 8, 8.5
Bench - 212.5, 1 x 4 (missed 5th) @10; 200, 2 x 5 @9, 9
Chin-ups - 6, 6, 6, 6, 5, 5 = 34 reps
***I think the miss on bench was due to form - felt like I was bringing the bar too far back towards my face; definitely added fatigue to the rest of the session. However, I'm aware I might be stalling and will be managing fatigue closely
3/16/18 - Friday
BW: 214 lbs
Incline Bench - 135, 4 x 5 @6; 155, 4 x 4 @6
C2 Rower - 20 minutes @ LISS (3,910m)
3/15/18 - Thursday
BW: 213 lbs
Squat - 295, 1 x 5 @9.5; 275 x 1
Press - 157.5, 1 x 4 @10; 135, 5 x 3 @6-7
***My spinal erectors were still feeling toasty from Wednesday, and each warm up felt progressively worse. Top set was rather painful in the erectors. Also affected my press. All good, though - I’ll rest a couple days and hit it hard on Sunday
3/13/18
BW: 212 lbs
Bench - 210 x 5 @10; 200, 3 x 5 @8, 8.5, 9
Deadlift - 385, 1 x 5 @8-8.5; 325 x 5 @6-7
***I’m going to slowly build up more pulling volume to prepare for transition to intermediate programming
***I think my bench set was @10 due to bar path issues, not necessarily just strength
3/11/18 - Sunday
BW: 213 lbs
Squat - 290, 3 x 5 @8.5, 9, 9
Press - 155, 3 x 5 @9, 9, 9
Chin-ups - 6, 6, 6, 6, 6, 6, 6 = 42 reps
3/9/18 - Friday
Press - 125, 2 x 8 @8.5, 9.5; 115 x 8 @8
C2 Rower - 20 minutes @ LISS (3,650m, ~25 s/m)
***I’m adding a press session and conditioning as a quick Friday (4th day) workout to increase pressing volume and improve conditioning base
3/8/18 - Thursday
BW: 210 lbs
Squat - 285, 3 x 5 @8, 8.5, 8.5
Bench - 207.5, 3 x 5 @9.5, 9, 9
DB Curls - 40 each, 10, 8, 7 @9; 25 lbs x 10
***Don’t go too far down the chest on bench - creating an unnecessary moment arm
3/6/18 - Tuesday
BW: 211 lbs
Deadlift - 380, 1 x 5 @8.5-9
Press - 152.5, 3 x 5 @9, 9.5, 9.5
Chin-ups - 8, 7, 6, 6, 6, 6, 6 = 45 reps
3/4/18 - Sunday
BW: 211 lbs
Squat - 285, 3 x 5 @8, 8, 8
Bench - 205, 3 x 5 @8.5, 9, 9; 185 x 6 @8
Row - 207.5, 3 x 5 @8, 8, 8.5
Incline DB Press (60 deg)- 50 each, 3 x 8 @7.5, 8, 8
BB Curl - 70, 2 x 8 @8, 8.5
***I’m starting to use RPE to better learn how much stress I’m applying; also adding a little extra upper body volume via assistance work
- mgil
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Re: Matt Neilsen's Log
Good start! Hope you get all the gains!
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Re: Matt Neilsen's Log
3/20/18 - Tuesday
BW: 212 lbs
Deadlift - 390, 1 x 5 @8.5; 315, 2 x 3 @7, 7
Press - 157.5, 3 x 5 @8.5, 8.5, 9
DB Row (1-arm) - 80 lbs, 3 x 8 (each side)
***Started every Press from a dead stop like usual, but incorporated a small rebound to help “throw” the bar up. Need to think about throwing “behind” me so the bar doesn’t get way out in front
***I broke up the deadlift back-off this week into triples to see if it helps with lumbar fatigue
BW: 212 lbs
Deadlift - 390, 1 x 5 @8.5; 315, 2 x 3 @7, 7
Press - 157.5, 3 x 5 @8.5, 8.5, 9
DB Row (1-arm) - 80 lbs, 3 x 8 (each side)
***Started every Press from a dead stop like usual, but incorporated a small rebound to help “throw” the bar up. Need to think about throwing “behind” me so the bar doesn’t get way out in front
***I broke up the deadlift back-off this week into triples to see if it helps with lumbar fatigue
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Re: Matt Neilsen's Log
3/22/18 - Thursday
BW: 212 lbs
Squat - 295, 6, 5, 5 @8.5, 8.5, 9
Bench - 210, 3, 4, 4@8.5, 9, 9.5; 185 (paused) x 5
Chin-ups - 10, 9, 8, 6 = 35 reps
***Accidentally did 6 reps on squats - that’s never happened. I was so focused on thoracic extension that I lost count. However, it helped me realize that I’ve probably been overshooting my RPEs by .5-1
***Bench was a mess today - bar path felt off and sets were grindy. This is the third session with missed lifts, so it’s probably time to change programming. However, I also need to keep an eye on form - it’s not as dialed in as it could be
BW: 212 lbs
Squat - 295, 6, 5, 5 @8.5, 8.5, 9
Bench - 210, 3, 4, 4@8.5, 9, 9.5; 185 (paused) x 5
Chin-ups - 10, 9, 8, 6 = 35 reps
***Accidentally did 6 reps on squats - that’s never happened. I was so focused on thoracic extension that I lost count. However, it helped me realize that I’ve probably been overshooting my RPEs by .5-1
***Bench was a mess today - bar path felt off and sets were grindy. This is the third session with missed lifts, so it’s probably time to change programming. However, I also need to keep an eye on form - it’s not as dialed in as it could be
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Re: Matt Neilsen's Log
3/23/18 - Friday
BW: 214 lbs
Press - 135, 7 x 4
C2 Rower - 2 minute warm up, :30s work:1:30 rest intervals x 4
ETA: Lumbar fatigue was fine this week. Either the triples on Wednesday (re: deadlift) was a good idea or I acclimated a bit from last week (or maybe some of both). Either way, I’ll continue to manage and titrate up.
BW: 214 lbs
Press - 135, 7 x 4
C2 Rower - 2 minute warm up, :30s work:1:30 rest intervals x 4
ETA: Lumbar fatigue was fine this week. Either the triples on Wednesday (re: deadlift) was a good idea or I acclimated a bit from last week (or maybe some of both). Either way, I’ll continue to manage and titrate up.
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Re: Matt Neilsen's Log
3/25/18 - Sunday
Squat - 300, 3 x 5 @8.5, 9, 9
Bench - 215 x 1 @7.5; 195, 5 x 5 @7, 7.5, 7.5, 8, 8.5
Row - 225 x 1 @8; 185, 5 x 5 @7ish across
Squat - 300, 3 x 5 @8.5, 9, 9
Bench - 215 x 1 @7.5; 195, 5 x 5 @7, 7.5, 7.5, 8, 8.5
Row - 225 x 1 @8; 185, 5 x 5 @7ish across
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Re: Matt Neilsen's Log
3/27/18 - Tuesday
BW: 214 lbs
Deadlift - 395, 1 x 5 @8.5; 325, 3 x 3
Press - 160, 3 x 5 @9, 9.5, 9.5
DB Bench - 120 x 8; 140, 2 x 8
Chin-ups - 4 x 5
***Press was a helluva grind, but I’m stubborn and wanted all three sets. Felt good to push hard.
***Ran short in time, threw some chins in at the end
BW: 214 lbs
Deadlift - 395, 1 x 5 @8.5; 325, 3 x 3
Press - 160, 3 x 5 @9, 9.5, 9.5
DB Bench - 120 x 8; 140, 2 x 8
Chin-ups - 4 x 5
***Press was a helluva grind, but I’m stubborn and wanted all three sets. Felt good to push hard.
***Ran short in time, threw some chins in at the end
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Re: Matt Neilsen's Log
3/29/18 - Thursday
BW: 215 lbs
Squat - 315 x 1 @7.5-8; 275, 4 x 5 @7.5, 8, 8.5, 9
Bench - 225 x 1 @9; 195, 5 x 5 @7, 7, 7.25, 7.5, 7.5
Row - 175, 3 x 8 @~6-7
***Decided to bro out and hit three wheels on the squat and two on the bench since I’ve never done that before #PRs. Looking forward to getting my Montana gainzZz on starting Sunday
BW: 215 lbs
Squat - 315 x 1 @7.5-8; 275, 4 x 5 @7.5, 8, 8.5, 9
Bench - 225 x 1 @9; 195, 5 x 5 @7, 7, 7.25, 7.5, 7.5
Row - 175, 3 x 8 @~6-7
***Decided to bro out and hit three wheels on the squat and two on the bench since I’ve never done that before #PRs. Looking forward to getting my Montana gainzZz on starting Sunday
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Re: Matt Neilsen's Log
1st day of The Montana Method. I will be listing the prescribed workout for each movement, and then how I performed.
4/1/18 - Sunday (Hypertrophy)
BW: 214 lbs
Squat - 6 x 6 @65%, terminate at 6th set or when RPE = 9, whichever first, 2-3 min rests
(e1RM - 350) 225, 6 x 6 @6, 6.5, 6.5, 7, 7, 7
Bench - 6 x 7 @65%, same as squat
(e1RM - 240) 155, 3 x 7 @<6, <6, <6; bumped to 160, 3 x 7 @<6 across
RDL - 3 x 8 @6-7
225, 3 x 8 @<6
***I sense my Bench 1RM might be higher than I think since the volume work was so easy - my lack of bench experience, inconsistent form, and lack of heavy singles is probably artificially lowering it
***Started conservatively with RDLs since it was my first time doing them - definitely could have gone up more
I also took some body measurements (@PatrickDB) to set a baseline. For science, right?
BW: 214 lbs
Height: 6'2"
Chest
-41.5"
Quads
R - 25.5"
L - 25"
Umbilicus
Breath out, no flex - 35.5"
Breath out, flexed - 34"
Neck
-15"
Upper arm (bicep/tricep)
-14" unflexed (both)
R - 16" (flexed)
L - 15.5" (flexed)
Wrists
R - 7.25"
L - 7"
Calves
R - 16.5"
L - 16.25"
Hands
Height - 7.5" (top of middle finger to base of palm)
Spread - 9.5" (fingers spread; thumb to pinkie)
Middle finger - 3.5"
4/1/18 - Sunday (Hypertrophy)
BW: 214 lbs
Squat - 6 x 6 @65%, terminate at 6th set or when RPE = 9, whichever first, 2-3 min rests
(e1RM - 350) 225, 6 x 6 @6, 6.5, 6.5, 7, 7, 7
Bench - 6 x 7 @65%, same as squat
(e1RM - 240) 155, 3 x 7 @<6, <6, <6; bumped to 160, 3 x 7 @<6 across
RDL - 3 x 8 @6-7
225, 3 x 8 @<6
***I sense my Bench 1RM might be higher than I think since the volume work was so easy - my lack of bench experience, inconsistent form, and lack of heavy singles is probably artificially lowering it
***Started conservatively with RDLs since it was my first time doing them - definitely could have gone up more
I also took some body measurements (@PatrickDB) to set a baseline. For science, right?
BW: 214 lbs
Height: 6'2"
Chest
-41.5"
Quads
R - 25.5"
L - 25"
Umbilicus
Breath out, no flex - 35.5"
Breath out, flexed - 34"
Neck
-15"
Upper arm (bicep/tricep)
-14" unflexed (both)
R - 16" (flexed)
L - 15.5" (flexed)
Wrists
R - 7.25"
L - 7"
Calves
R - 16.5"
L - 16.25"
Hands
Height - 7.5" (top of middle finger to base of palm)
Spread - 9.5" (fingers spread; thumb to pinkie)
Middle finger - 3.5"
Last edited by MattNeilsen on Sun Apr 01, 2018 6:30 pm, edited 1 time in total.
- BenM
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Re: Matt Neilsen's Log
Good luck! We lift on a similar schedule and I’m also starting with Hanley this week (although my programming will be a bit different due to hamstring AIDS) - it’ll be interesting to compare notes nonetheless
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Re: Matt Neilsen's Log
Thanks, Ben! Sorry to hear about the hamstring, though - that's not fun. My hamstrings are already reminding me that they did RDLs today - tomorrow should be interesting
I'll follow along in your log as well. I'm definitely interested to collaborate with as many Hanley guinea pigs as possible. Should be a fun journey!
#gainzZzforscience
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Re: Matt Neilsen's Log
4/2/18 - Monday; Week 1, Day 2 (Aux./Cardio)
BW: 213 lbs
Press - top single @9, density block for 7 mins at 80% of single
165 x 1 @8.5; 175 x fail; 170 x 1 @9.5
135, 3, 3, 3, 3, 3, 2, 2, 1 = 20 reps
Cardio - Bike, 20 mins LISS (avg. level 12, 4.08 miles)
***I have a tendency to throw the bar in front of me on Press; I was also surprised to see a little knee extension in my right leg on one of the reps
BW: 213 lbs
Press - top single @9, density block for 7 mins at 80% of single
165 x 1 @8.5; 175 x fail; 170 x 1 @9.5
135, 3, 3, 3, 3, 3, 2, 2, 1 = 20 reps
Cardio - Bike, 20 mins LISS (avg. level 12, 4.08 miles)
***I have a tendency to throw the bar in front of me on Press; I was also surprised to see a little knee extension in my right leg on one of the reps
- heidikay
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Re: Matt Neilsen's Log - A Hitchhiker's Guide to Montana
My top single today wound up feeling more like @9.5 also because I was so sore from the RDLs I did for the first time yesterday. Not only my hams but my shoulders were sore. Guess I overdid it. . lesson learned.
- BenM
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Re: Matt Neilsen's Log - A Hitchhiker's Guide to Montana
Yeah, RDLs will do that. IME, probably only surpassed by kettlebell swings for hamstring DOMS from hell.
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Re: Matt Neilsen's Log - A Hitchhiker's Guide to Montana
@heidikay @BenM Haha, I feel your pain! This my first time doing RDLs as well, and the DOMS has been...fun Not as bad as I expected, but also far more soreness than I’ve experienced in a while.
- BenM
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Re: Matt Neilsen's Log - A Hitchhiker's Guide to Montana
It’s also (mostly) down to being unaccustomed to the movement, but the eccentric component is what does it. That’s why KB swings are so killer.
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Re: Matt Neilsen's Log - A Hitchhiker's Guide to Montana
4/3/18 - Tuesday; W1, D3 (Power)
BW: 212 lbs
Squat - 1x3 @60%, 1x2 @70%, two singles at 80%, 1 @85%
205 x 3, 240 x 2, 275 x 1, 275 x 1, 290 x 1
Bench - 1x3 @60%, 1x2 @70%, two singles @80%, 1 @85%, 2x2 @80%
145 x 3, 170 x 2, 192.5 x 1, 192.5 x 1, 205 x 1, 192.5 x 2, 192.5 x 2
Deadlift - 5 x 4 @70%
315, 5 x 4
***Reps felt clean and smooth today. Some residual DOMS from RDLs on Sunday, but nothing that seemed to affect the workout. I already seem to be adjusting to shorter rest periods and increased work capacity (my incorporation of extra volume at the end of LP might have helped).
BW: 212 lbs
Squat - 1x3 @60%, 1x2 @70%, two singles at 80%, 1 @85%
205 x 3, 240 x 2, 275 x 1, 275 x 1, 290 x 1
Bench - 1x3 @60%, 1x2 @70%, two singles @80%, 1 @85%, 2x2 @80%
145 x 3, 170 x 2, 192.5 x 1, 192.5 x 1, 205 x 1, 192.5 x 2, 192.5 x 2
Deadlift - 5 x 4 @70%
315, 5 x 4
***Reps felt clean and smooth today. Some residual DOMS from RDLs on Sunday, but nothing that seemed to affect the workout. I already seem to be adjusting to shorter rest periods and increased work capacity (my incorporation of extra volume at the end of LP might have helped).
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Re: Matt Neilsen's Log - A Hitchhiker's Guide to Montana
4/5/18 - Thursday; W1, D4 (Strength)
BW: 212 lbs
Squat - 2x5 @70%, then 5x3 @70%
240, 2 x 5 @6.5, 6.5; 5 x 3 @<6
Bench - Top single @85%, then 3x5 @70%, 5x3 @70%
205 x 1 @<6; 170, 3 x 5 @<6; 5 x 3 @<6
Chin-ups - 7 minute density block
12, 3, 3, 3, 3, 3, 6 = 33 reps
***Reps all felt snappy. Doing 2-3 minute rest periods had me sweating quite a bit, but I'm feeling my work capacity increasing already.
BW: 212 lbs
Squat - 2x5 @70%, then 5x3 @70%
240, 2 x 5 @6.5, 6.5; 5 x 3 @<6
Bench - Top single @85%, then 3x5 @70%, 5x3 @70%
205 x 1 @<6; 170, 3 x 5 @<6; 5 x 3 @<6
Chin-ups - 7 minute density block
12, 3, 3, 3, 3, 3, 6 = 33 reps
***Reps all felt snappy. Doing 2-3 minute rest periods had me sweating quite a bit, but I'm feeling my work capacity increasing already.