Nemesis

Training Training Logs
381

19/03/2014 Week 16 Day 2
BW 92.5

Deadlift
2x5@60
2x5@100
4@140
2x3@160
2x3@190
2x2@210
3x1@235

Bench press all paused
2x10@20
8@60
6@75
5@90
2x4@105
2x3@115
3x2@125
Feet up
2x3@115
5@105
9@90
11@75

Rack pull
5@180
2x5@200
4x4@220 (did 5,5,6)

Wide supinated pulldown 4x8, drop set of 10

Chest supported t-bar 3x12

Lateral raise 5x15

Slow and hours long. Buuuut I got everything done. And then went to sleep. Deadlifts were ok but my hip still really shits me. Not bad, I suppose. Rack pulls were probably too easy to really achieve much apart from maybe some sexy hypertrophy.

PM

Grippers
Tricep punchdowns
Pull aparts
Seated band lateral raise

382

21/03/2014 Week 16 Day 3
BW 93.0

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
6x3@120 (did 5x4. That’s a PR)

Squat lat rep paused
2x10@20
8@60
5@90
4@110
2x3@130
3x3@150
4x2@160
Front squat
5@60
5@80
5@100

Bench press all paused 1" from chest
Feet up
6@75
6@90
4x6@105

Hack squat 4x15

UDL
20@45
4x20@60

This session started well with some strong benching. I was going to try for a couple of sets of 4 at 120kg, and ended up doing all of them as 4s. Squatting felt a bit off. Lacked drive and got ugly. Could have done more, though, but it wouldn’t have been worthwhile for the gross technique.

383

23/03 Shoulders and back

Different gym, because I was in the area.

Seated DB press/lateral raise 5 sets working up to 8@36s/25@14s
Z-press/pullup: 3x8
CSR: 6x15
Dead-stop DB row: 3x10

24/03/2014 Week 17 Day 1
BW 93.0

Squat
2x10@20
8@60
5@90
4@110
2x3@130
2x3@150
Threw in the towel

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
3x3@120
4x2@125

TKE 3x30

Not the greatest of days today. I have a feeling that I’m still paying for last week. Squats didn’t feel right and my right knee feels nasty, so I cut things early on and did some prehab instead of any other lower body work. Bench was also a bit slow, but at least I could struggle through.

384

25/03 Arms

Rope curl/rope overhead extension: 9x12 plus a drop set of 20
Rolling triceps/DB floor press/bench dips: 3x8/12/25
FatGripz barbell curl: 3x12
One arm machine preacher: sets of 12-15

Later…
Played uncle with another trainer with barbell curls.

26/03/2014 Week 17 Day 2
BW 93.0

Deadlift paused off the floor and at the knees
2x5@60
2x5@100
3@140
2x3@160
2x3@190
5x3@200

Bench press
2x10@20
8@60
6@75
5@90
2x4@105
2x3@115
3x3@125
2x4@115
2x5@105
6@100
8@90
10@85
10@75

Deadlift
4@140
4@160
2x3@190
3x3@210 missed the last 3 sets due to running out of time.

Died.

Double-paused deadlifts were lethal; I’m so crap off the floor and now I’m in a world of pain. So, I need to get some more of those done. Bench was a freakish marathon, but I did push the top sets up in weight to show off my prowess in making poor decisions. Regular deadlifts actually felt good compared to the paused sets, but by the time I got to them I was spent. Got three of six sets done at the top weight before I had to leave. I am still reasonably pleased with the quantity of work.

My knee is feeling like death, so I’m wondering about Friday. I think I’ll take a run at it and find out how it goes on the day. Plus maybe some prehab.

385

29/03/2014 Week 17 Day 3
BW 93.0

Didn’t train yesterday because I felt sick. Today I trained where I did my internship, in the land of awesome.

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
6x2@120 (did 4x4 instead)

Deadlift vs bands
3@60
3@100
3@120
3@140
3x3, 8@160

Log press FatGripz chinup x10 after each set
2x8@40
8@60
8@70
2@80 lost my positioning

Then I went and had a kebab :-). Good day today, no real issues. Bench was quite good, and band deadlifts were good fun. I would like to get more time out at this gym, so I can get back into using the log and the other strongman equipment.

From next week, I’m planning on changing to a higher frequency weekly cycle, particularly for squats. Probably a mix of John Broz style powerlifting, with some nuances from Greg Nuckols, Damien Pezzuti and other bits and pieces.

386

31/03/2014 High frequency Phase I
6 Weeks of Squatting Insanity W1
BW 92.5

Squat
3x10@20
2x5@60
3@90
3@110
1@130
10x1@150

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
2x3@120
3x2@125
2x3@120

Leg extension 4x20

Squats felt off; my knee is pretty achy. Bench good. More squation tomorrow.

01/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W1
BW 93.0

Squat
3x10@20
2x5@60
3@90
3@110
1@130
10x1@150

Rope curl/overhead extension 5x20, drop set of 10

Lots of pain. Legs are feeling weak but my knee isn’t getting worse. I’m keen for more tomorrow.

387

02/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W1
BW 93.0

Squat
3x10@20
2x5@60
3@90
3@110
1@130
9x1@150
Had so much shooting pain down my left arm I decided to stop. At least my knee doesn’t hurt as much in comparison.

Took a rest break and came back once the pain faded somewhat.

Bench press all paused
2x10@20
8@60
8@75
7@85
6@90
5@100
4@105
2x3@115
2x2@125
3x1@130
2x2@125
3@115
4@105
6@100 (9)
8@90 (9)
10@85
12@75

Painful. Not bad considering how crap my arm felt. Might go for some front squats tomorrow in case I do any permanent damage.

03/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W1
BW 92.0

Front squat
2x5@60
3@80
3@100
1@110
10x1@120

CSR 6x12

Dead-stop DB row 3x10, 10, 6

Front squats were a good choice. I’ll give them another run tomorrow and try again with the back squats the day after.

04/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W1
BW 93.0

Front squat
2x10@20
2x5@60
3@80
1@100
1@115
2x1@125
2x1@115

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
3x4@120

Leg extension 3x20

Started losing the bar on front squats. I might be kind of losing the battle against this program, but at least I’ve done squats everyday. Bench was a bit hard with some elbow pain, but I got through ok.

388

05/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W1
BW 93.0

Squat
3x10@20
2x5@60
3@100
1@120
1@140
10x1@150 little bit higher bar placement

Double-paused deadlift
5@60
5@100
3@140
3@180
3x3@200

Feeling much better today. Put the bar up a bit higher and didn’t wreck myself. Squats were heaps better. Deadlifts weren’t bad either. Not sure if I’ll be pulling once or twice in a week, but I’ll be making the technique hard and the weights will stay on the light side. Bands and pauses are on the menu. Wish I had a little more time, but I was off to a Highland Gathering and had to drive a ways to get there. Had some fun with the demo heavy events; caber toss is hard in the rain with no tacky :-P.

Next week is full of daily maxes.

389

07/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W2
BW 93.0

At a different gym, near where my wife is studying.

Squat
3x10@20
2x5@60
3@100
3@120
1@140
1@150
1@160
Belt on
1@170
1@175
2x2@165

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
2x3@120
3x2@125 (did 2x3)
2x3@120

Seated leg curl 4x10

Single leg extension 4x20

Back extension 3x10

I quite enjoyed this one. It didn’t seem a grueling and voluminous as a Sheiko template, but it still needed hard work. Didn’t rebound in the hole at all, no bounce, just changed direction. The top single wasn’t much of a grind, but it wasn’t perfect either. See how I go tomorrow.

Bench was pretty good. I didn’t use any chalk, and the benches were weird; not flat but kind of stepped. Those two factors were a bit off-putting but I’m far from unhappy. Accessories were light and didn’t take much time. Just a quick, easy pump.

08/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W2
BW 92.5

Squat
3x10@20
2x5@60
3@100
2@120
1@140
1@150
1@160
Belt on
1@170
1@175
2@165
2x3@160

Intermission

Rope overhead extension/rope curl 7x12, one drop set

Rolling extension/DB floor press 3x8/12

1 arm machine preacher pyramid 20, 20, 15, 12, 10, 8

Things were a little slower today, but not awful. Going to front squat tomorrow and try to crack 130kg.

390

09/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W2
BW 93.5

Front squat
3x10@20
2x5@60
3@80
1@100
1@110
1@120
1@125
1@130 PR
1@135 PR
Miss @137.5 in the hole
3x2@120 rep PR hahaha

Bench press all paused
2x10@20
8@60
8@75
7@85
6@90
5@100
4@105
2x3@115
2x2@125
3x1@130 (did 2x2)
2x2@125
3@115
4@105
6@100 (did 9)
8@90 (9)
10@85
12@75 (20)

CSR 20, 20, 16, 12, 8, 6 and a drop set

Lateral raise 3x20

Maaaad times. 10kg PR on front squats, and I don’t think I had even done more than 120 before last week. My left shoulder was a little sore during the bench press, but it still went alright. Probably need to be a bit smarter about the prehab.

10/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W2
BW 92.5

Squat
3x10@20
2x5@60
3@80
3@100
1@120
1@140
1@150
Belt on
1@160
1@170
1@180
1@160
5x1@140 3 second pause

Didn’t feel great today but I got some work in. 180kg didn’t feel ridiculous but it was uglier than I’d like that weight to be. The back-down work felt harder than it should have so I dropped off more weight and did some pauses.

391

11/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W2
BW 93.5

Squat
3x10@20
2x5@60
3@100
1@130
1@155
Add belt
1@165
1@175
Miss @180
3@60
2@100
4x1@140 paused

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
4x3@120

Seated leg curl 4x20

Painful. Squats were pretty sluggish, but that’ll happen. My shoulder and elbow held benching back somewhat.

12/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W2
BW 93.0

Front squat
3x10@20
5@60
3@80
3@100
1@120
1@125
1@130
Miss @137.5
5x1@125
3@100

Double-paused deadlift
5@60
5@100
3@140
3@180
4x2@220

Seated DB press/ lateral raise 4x12/15 plus 6@40kg DBs

Had an early start. I’m happy with today’s effort, but it’s just a stepping stone to bigger efforts. The next week is going to be crazy, but if I survive I hope to be slightly better at squats.

392

14/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W3
BW 93.0

Front squat
3x10@20
2x5@60
3@80
1@100
8x1@120, 1@125, 1@130

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
6x2@120 (did 3x4)

Seated leg curl 5x10

Single leg extension 3x20 per side

Not bad, but a bit shaky on the bench. Shoulder rehab later.

15/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W3
BW 92.5

Squat
3x10@20
2x5@60
3@90
2@120
1@150
Belt on
10x1@165

Rolling extension/ DB floor press 4x8/12

Rope overhead extension/ rope curl 4x10

Barbell curl 3x10

Went much better than I’d thought. Not too much pain at this point, either. Not my finest squats but easier than 150 was two weeks ago, although I was wearing a belt today. More shoulder rehab tonight too.

393

16/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W3
BW 93.0

Front squat
3x10@20
2x5@60
3@80
1@100
1@115
9x1@127.5, 1@132.5

Bench press all paused
2x10@20
8@60
5@75
5@90
2x4@105
2x3@115
3x2@125 (did 2x3)
Feet up
2x3@115
2x5@105 (did 1x10)
7@90 (10)
9@75 (15@80)

Went alright; I’m pretty happy with how the front squats are moving. My shoulders are holding up well today, and benching felt good. My triceps are still fatigued, but I think I might have had another rep and a bit with each set of 125.

16/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W3
BW 93.0

Squat
3x10@20
2x5@60
3@100
1@140
1@155
8x1@165, 1@170, 1@175

CSR 3x15, 2x10

Cable face-pull 3x20

Note to self: do more face-pulls. I had some success with squats too, trying to push my traps up harder into the bar before unracking, rather than carrying the weight in my shoulders. Didn’t realise I was doing the latter until I paid attention to the former. That and pushing out into the belt harder while even when I exhale after stepping back.

394

18/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W3
BW 93.0

Front squat
3x10@20
5@60
3@100
1@110
1@120
10x1@130

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
5@120 touch and go, 4x4@120 all paused

Seated leg curl 5x15

So much pain. Dumped the bar on my hand and corked it pretty well. Feeling pretty knocked around.

20/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W3
BW 93.5

Squat
3x10@20
2x5@60
2x3@100
1@140
1@155
Belt on
8x1@165, 2x1@175
20@60

DB press/ lateral raise 3x15/15

Face-pull 5x20

Serratus dip/ lateral raise 3x15/20

Work done. Shoulders feel molested.

395

21/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W4
BW 93.0

Squat
3x10@20
2x5@60
3@100
1@140
1@150
1@160
Belt on
1@170
1@180
3x1@170
Belt off
10@100

Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
2x3@120
3x2@130

Single leg extension 3x30

Tough but good.

22/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W4
BW 93.0

Squat
3x10@20
2x5@60
3@100
1@140
1@160
Belt on
1@170
1@177.5
1@182.5
2@160 Shut it down, my hip was killing

Rope pushdown/ rope curl 4x15

Pushing.

396

23/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W4
BW 93.0

Front squat
3x10@20
2x5@60
3@100
1@120
Miss @130
3@60
1@100
1@120
1@130
Miss @135
2x1@120
2x2@100

Bench press all paused, feet up
2x10@20
8@60
6@75
5@90
2x4@105
3x2@115 (did 2x3)
2x3@125
Holds 10 sec@150,
2x3@115
5@105
7@90 (12)
9@75 (did 12@80)

Face-pull 5x20

Didn’t quite eat enough today. Not as good as I was hoping but it’s going to be a grind now and then.

24/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W4
BW 94.0

Squat
2x10@20
2x5@70
3@110
1@130
1@150
Belt on
1@170
1@180
1@185
1@170 Pain
20@60

Single leg extension 3x30

Seated leg curl 3x12 plus 12 partials

Back extension 3 or 4x10@BW

I had a pretty good one until the first (and consequently, only) back-off single. My lower back popped a little bit above my left hip and it feels pretty ordinary right now. Other than that hiccup, 185 felt pretty decent. I’ll have to see how squatting goes tomorrow with my new pain.

25/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W4
BW 93.0

Front squat
3x10@20
2x5@60
3@100
1@110
1@120
1@125
1@130
3x1@120

Bench press all paused, feet up
2x10@20
8@60
5@75
4@90
2x3@105
6x3@120 (did 5x4)
4x6@105
6@90
6@75

Felt like a tonne of benching. Front squats felt ok, just a bit sketchy because of my hips and back.

26/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W4
BW 93.5

Squat
4x10@20
2x5@60
3@100
1@120
Belt on
1@140
Felt precarious
3x5@60

RDL 3x10@100

Face-pull 4x20

Very painful and tight. Didn’t push it just in case, but at least I got something done. Going home to cry.

397

Just looked at the Squat Nemesis Program on Weightlifting Academy and the Iron Samurai. Might start doing some of the Nemesis WODs in a couple of weeks once this mesocycle is wrapped up. Looks like a monster.

398

28/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W5
BW 92.0

Squat
3x10@20
2x5@60
3@100
3@120
2@140
4x2@150

Bench press all paused
2x10@20
10@60
5@75
4@90
2x3@105
3x3@120
4x2@125 (did 4x2@130)

Single leg extension 4x30

Cruisy. Bodyweight is a bit low, though.

29/04/2014 High frequency Phase I
6 Weeks of Squatting Insanity W5
BW 93.0

Squat
3x10@20
2x5@60
3@100
3@120
2@140
1@150
20@60

A bit sore. There’s a bit of a head cold I’ve been maturing and it’s making training a bit more challenging.

02/05/2014 High frequency Phase I
6 Weeks of Squatting Insanity W5
BW 92.0

Bench press all paused
2x10@20
2x10@60
6@75
5@90
2x4@105
2x3@115
3x3@125 (4 reps touch and go last set)
2x4@115
2x5@105
6@100
12@90

Squat
3x5@20
4x5@60

Still alive. Feeling mostly better and stepping things back up on Monday.

399

05/05/2014 High frequency Phase II Nemesis
BW 93.5

Squat
Volcano ramp
3x10@20
2x5@60
3@110
3@130
3@140
3@150
2@160
Belt on
1@170
1@175
T-Rex (from 80%)
Belt off
3@140
3@145
3@150
Chinese dragon (from 50%)
7@90
7@100
7@110
7@120

Bench press all paused
2x10@20
10@60
5@80
4@100
2x3@110
4x4@120

Face-pull 5x20

Bent over row 3x10

Total load: >70%:
N#: NK:

Started Nemesis today; there’s a shitload of volume. For those not already aware, the odd words throughout are rep and set schemes (intensifiers) to do in the pursuit of lots of volume. The Nemesis number and kernel are measures to track volume above 50 and 70 percent. Nick Horton (the creator) says they’re not the be-all and end-all but they are useful.

To be honest the volume kind of blew my head off.

06/05/2014 High frequency Phase II Nemesis
BW 92.0

Squat
Volcano ramp
3x10@20
2x5@60
3@100
3@120
3@140
3@150
1@160 heavy
Supernova (65%) but more of a lit fart
2x5@105

RDL no chalk
5@100
5@140
5@160
5@180
5@200
5@180

Through, I think, a combination of being up since 4am working non-stop and the carryover from yesterday, this session was pretty rough. Squats felt quite weak, and I just ran out of juice. Hopefully an easier day and more recovery will help tomorrow’s efforts.

07/05/2014 High frequency Phase II Nemesis

Didn’t make it to the gym, so used the limited weights I have at home

Squat
3x10@20
3x5@60
3x5@100

400

08/05/2014 High frequency Phase II Nemesis
BW 93.5

AM Session

Squat
3x10@20
2x5@60
3@100
3@120
1@140

Bench press all paused
2x10@20
10@60
5@80
4@100
2x3@115
3x2@125

PM

Front squat
Volcano ramp
2x10@20
5@70
3@90
3@100
3@110
1@120
1@125
Miss @130
1@110
1@120
1@125
Miss @130 again @$!#&#(*
3 second paused singles
3x1@100
3x1@105
3x1@110

Bench press all paused
2x10@20
10@60
5@80
4@100
2x3@110
2x3@120
2x2@127.5
3x1@132.5

Not a great day in terms of performance, but I suppose at least there was some volume.

09/05/2014 High frequency Phase II Nemesis
BW 94.0

Squat
3x10@20
2x5@70
3@110
3@130
3@140
3@150
2@160
Belt on
1@170
1@175
1@180
Never ending story (90%)
4x1@165
Angry sloth (75% all paused)
3x3@135

Face-pull 4x20, chinups in between

Machine row 4x12

Seemed like a better day. Volume was much higher.

11/05/2014 High frequency Phase II Nemesis
BW 93.5

Front squat
3x10@20
2x5@60
3@100
3@110
2@120
1@125
Miss @130
Never ending story (90%)
3x1@110, 5x1@115
Reg Park (80%)
5,5,4,2,3@100

Bench press all paused, feet up
2x10@20
10@60
5@80
4@100
2x3@115
2x3@125
2x2@130
5x5@110

Face-pull 4x20

DB bent over row 3x10

I was a bit put out by sucking at front squats. 130 literally almost knocked me out. The volume work was a bit of redemption, though, I feel. I’m pleased with the work on bench too, and I might go for something heavy next bench session.