Nemesis

Training Training Logs
81

17/08 Extra work:

Stretching, foam rolling and lacrosse ball

18/08 DE Lower

Seated box jump 6x3

Squat with medium bands:
2x10@20
Added 14 inch box
4@40
4@60
2@80
12x2@90

Deficit deadlift against heavy band:
3@60
1@100
12x1@120

Front squat hold / Bulgarian split squat:
10sec@140 / 15@BW
10@170 / 15
2x8@190 / 2x15@BW
Used a different rack and it was awkward as hell

Bottom ROM leg press:
15, 10, 10, 10@3pps

Pretty good session today. I feel like the dynamic days are making my squat (and bench) way faster, which is obviously the idea. I just have to wait and see how it impacts my lifts. I know that the banded deficit pulls really help my deadlift. They were more on the strength-speed side, but I have had a lot more experience with them than banded squats.

Extra work

Planks
Band hamstring curls
Hip stretching

82

20/08 DE Upper

Depth pushup/med ball slam 4x5

Bench press :
10@20
Added light bands
3@20
2x3@40
3@60
10x3@67.5

Incline DB press:
8@27.5s
8@35s
10, 9, 5@40s

Pullup:
18, 9, 6, 6, 6@BW

Battling ropes / rolling triceps:
3x60 / 10, 9, 8@27.5s
60 / 12@20s

TRX inverted row:
12, 12, 6

Good session, had good increases in both intensity and volume. Everything worked pretty hard. Got a little vein popping out on one triceps, so I’m pretty sure my bench has gone up by 20kg :stuck_out_tongue: . Not much else to say, but I think I need to increase my shoulder prehab. Maybe bring in some bandbell on ME day.

83

21/08 ME Lower

Seated box jump 3x5 up to 46"

Low rack pulls (mid-shin):
3@60
Added doubled light bands
2x3@60
3@100
1@140
1@180
1@220
1@230
0@235 out of position
1@220

Front squat:
5@60
5@80
4@100 into back squat 10@100, 2 sets

Natural GHR (cheating) / back extension:
10@BW / 12@20
10@BW / 15@40
7@BW / 15@40

Paused leg extension / Bulgarian split squat:
15@60 / 15@BW
15@70 / 15@BW

Completely stuffed. Came in feeling sleepy, managed to get some decent pulls in, and completely rooted myself. Felt like barfing afterwards for a good 20 minutes or so. Legs and lower back are in a fair bit of pain.

Didn’t feel very tight with pulls or squats, and I’m hoping this is indicative of some extra strength surplus I’ll find when I taper into a meet, and bring up my core strength. Fingers crossed. The good news is despite not having pulled heavy since before the wedding my grip is still more than strong enough.

84

23/08 ME Upper

Depth clap pushup/med ball slam 3x5/10

Wider grip bench press:
10@20
2x5@40
5@60
3@80
3@100
Added foam
3@100
1@110
1@120
1@125
0@130 had a good fight with this one, almost made it
Full range with Slingshot
4x5@110

Military press:
5@40
5@50
5@60
3@70
3x5@60

Chinup:
18, 10, 10, 10
Supersetted with DB T’s and Y’s

Band pull-aparts, face pulls, and triceps 120 reps each

Had an OK session, got some work done. Shoulders felt a bit worn, but better after the prehab work. Need to get my lower traps stronger. I am feeling more stable handling more weight, but it needs more work yet.

24/08 Extra work

Bench press (KBs suspended from mini bands):
15@24kg hanging
15@32
10@42
2x4@56 shaking all over the place
3x15@32

Y, T, L’s
Pec and lat stretching

85

25/08 DE Lower

Seated box jump 3x6

14" box squat:
6@20
Added heavy bands
5@20
5@40
5@60
2@80
12x2@100
2@120

Deficit deadlift against heavy band:
1@60
1@100
8x1@130

Front squat hold / Bulgarian split squat:
10s@140 / 15
10@170 / 15
10@190 / 15
15@190 / 15

Single leg press:
3x10@60 back to back 20@60 both legs

All pretty positive. Felt a bit slower today; box jumps were a bit harder than they were last lower session, and deadlifts were a bit sluggish. Got the reps in with the right weights, and in the greater scheme I’m sure I’ve got stronger and faster.

25/08 Extra work

Band hamstring curls 100
Band seated abductions 100

Hip and leg mobility and tissue work
Upper body lacrosse-ing

86

27/08 DE Upper

Med ball slams / clap pushups 3x10/5

Bench press:
10@20
Added light bands
2x3@20
3@40
3@60
8x3@75
3x3@85

Incline DB press:
9@30s
8@37.5s
9@42.5
6@42.5

Pullup:
19, 10, 5, 6, 5, 5

Battling ropes / rolling triceps:
3x60 / 12, 8, 8@27.5s

Bench seems to be going pretty well. Shoulders felt a lot better, so the prehab stuff should keep things progressing. Triceps were dead, as usual. I should probably try to get a bit more deltoid in, too.

28/08 ME Lower

Seated box jump 5x3 then 2 at 48"

14" box squat:
10@20
5@20
5@40
5@60
5@80
3@100
3@120
Added belt
1@140
1@150
1@160
1@165
2x2@150

RDL:
5@60
5@100
5@140
2x6@180

Paused leg extension / Bulgarian split squat:
15@60 / 15@BW
15@70 / 15@BW
12@80 into 7@40 / 15@BW

Natural GHR (cheating):
12, 10, 5 hamstrings were cramping hard

Back extension:
4x10@BW

Went alright today. I feel like I need to bring in some more squats sans box, but the box squats went pretty well. Not sure if the low reps on Romanians did much; next time I’ll dogood mornings instead and save the RDLs for lighter, extra work.

Legs are fairly stuffed, and I’m hoping for some much needed hypertrophy. Eating has been a bit messed up, so I don’t know if I’m getting enough in. Chances are I’m not, but my bodyweight is stable, so it can’t be too bad.

87

29/08 Extra work

Lacrosse ball lower and upper body
Planks and side planks
Shoulder prehab

30/08 ME Upper

Med ball slams / clap pushups 3x10/5

Close grip bench press:
2x10@20
2x5@40
5@60
5@80
3@100
Added Slingshot
3@110
1@120
1@125
1@130
2@135
3x3@125

Military press:
10@20
6@40
6@60
4x3@70 Very punchy off the chest; dead stop

Bent-over row:
15@60
15@80
6@100

Pullup / Dips / Overhead cable triceps:
4x5@20 / 4x5@20 / 20@25, 15@35, 10@35, 15@25

Chinup:
10, 8, 8 With DB L’s and Y’s

Had a little mix-up with clients and training; ended up having a big dinner only three quarters of an hour before this session. That made me feel a bit off.

Benching was actually alright, though. Wanted to work up to 140, but didn’t have a good lift-off available. Took 135 out by myself, and it was buzzing in my hands at the top. Probably played it pretty conservative with just a double, though. There’s always next time.

Everything else was decent. Triceps are starting to look pretty jacked. Starting to look into how I’m going to deload next week.

88

01/09 DE Lower

Seated box jump 3x6

14" box squat:
10, 5@20
Added bands
5@20
3@40
3@60
2@80
2@100
10x2@110
2@120
2@130

Deficit deadlift against heavy band:
3@60
1@100
1@120
4x1@140
6x1@120

Front squat hold / Bulgarian split squat:
10sec@140 / 15@BW
10@170 / 15
10@200 / 15
10@200 / 15
12@200 / 15

Single leg press:
3x10@70 back to back 10@70

Very productive day. I think I’ve hit a wall with the seated box jumps, so I need to bring in a new jump for lower days. Squats were a bit slow, but still dynamic. I decided to work up a little heavier after the main sets, without maxing, and that felt good.

Pulls felt great; from setup to lockout everything was tighter and really solid. Still brought the weight down, just to maintain speed.

After the session my legs were shaking like hell. I feel like a good nap, although I’m not exhausted. Sort of glad for next week’s deload so I can get back into smashing things next intensification block.

89

03/09 Deload DE Upper

Bench press:
2x5@20
2x5@40
8x3@60

Chinup/Pullup - varying grips:
3x10@BW
3x6@BW

Band pull-aparts: about 120

04/09 Deload ME Lower

Supersetted band good mornings / Bulgarian split squat 4x10/4x20

Boring, but still important. Didn’t have to mentally prepare, so I really wasn’t in it. Did get a good amount of stretching and rolling done.

90

03/09 Deload ME Upper

Incline DB press:
10@25s
10@30
10@35
8@40

T-bar row / rear delt fly:
13@40 / 12@20s
8@80 / 8@20
2x6@100 / 2x12@20

Fat man rows:
5x10@BW

I’m at once feeling really unmotivated about training this week and raring to get back into it next week. Hope I’m stronger for the deload.

91

10/09 DE Upper
Motivation 4/5; Energy 2/5; BW 90kg

Depth pushup / med ball slam 3x6/10

Fatgripz bench press:
10@20
Added light bands
3@20
2x3@40
10x3@60

Incline DB press:
Took the incline up a notch to 37°
8@30s
8@35
8@40
6@40
4@40

T-bar row / rear delt fly:
12@40 / 12@22.5s
10@80 / 12
8@100 / 12
8@100>8@60 / 8
10@80>12@40 / 10
with T’s and Y’s

Decline rolling triceps:
2x15@25s
10@25
12@20
10@20

Back to work! While I’m happy with the workload today, it felt harder than it should have. I think I know exactly why, though:

I’ve been prepping for CBL since Friday, so I haven’t had much at all in the way of carbs. I’m feeling and looking a bit flat, but if I get it out of the way now, it should pay dividends when I can smash piles of food at night after training. I’ve sort of been doing that already, but with no structure or plan.

Extra work:

Bandbell bench: 15@40, 3x10@60, CG 2x8@60
Pull aparts
Calf rolling somehow stuffed up my calf (feels like tib posterior) over the weekend

92

11/09 ME Lower
Motivation 3/5; Energy 3/5; BW 89.5kg

Seated box jump 10kg 4x3

Pin squat:
10@20
5@40
5@60
5@80
3@100
3@120
Added belt
1@140
1@150
1@155
0@160 psyched myself out of it
2x2@140

Good morning:

6@60
6@80
6@100
2x6@110

Paused leg extension / Bulgarian split squat:
15@60 / 16@BW
15@70 / 16
8@80>6@50 / 16

Kind of impromptu today, because I slotted this session in between a couple of clients. Felt really good, though; the pin squats felt a lot smoother than last time. Good mornings stuffed my hamstrings, and just as well as I ran out of time before I could do more work on them.

Extra work:

Seated calf raises, lots of volume
Band good mornings
Foam rolling

93

13/09 ME Upper
Motivation 4/5; Energy 4/5; BW 88.7kg

Depth pushup / med ball slam 3x6/10

Fatgripz floor press:
6@20
2x5@40
5@60
5@80
3@100
3@110
1@120
0@125 Died at the bottom
3x4@100

Military press:
6@20
6@40
3@60
2x2@75

Shrug / Chinup :
12@100 / 8@BW
10@140 / 8@20
8@180 / 8
5@200 / 8
12@140 / 6@BW

Dip / overhead cable extension:
6@BW / 10@25
6@20 / 17@35
6 / 12
6 / 8@35>12@20

Not bad. Everything seemed pretty strong, except for the failed rep at 125. Not sure how to account for it, since 120 blew up pretty fast and 5kg more didn’t budge. I increased the load for the back-off sets, though, so at least there was a bit of volume.

Press was very strong off the chest, so that’s kind of heartening. I guess I’ll just aim to up the reps and load at a snail’s pace. Everything else accessory-wise was straight forward; not much to say.

Not having any carbs is feeling OK so far. I’m looking pretty flat, but I’m sleeping well.

Extra work:

Lacrosse ball and foam roller upper and lower body.

94

14/06 Extra work:

Sumo pulls
Handstand pushups
Neck bridges
About 200 reps of squat, just the bar or 40kg. Going to make more time to do this.

Foam rolling and stretching

15/09 DE Lower
Motivation 4/5; Energy 3/5; BW 87.7kg

Seated box jump BW 10kg: 3x5

14" box squat:
2x10@20
Added heavy bands
5@20
5@40
3@60
2@80
12x2@90

Deadlift:
3@60
3@100
3@140
1@180
10x1@200

Front squat hold / Bulgarian split squat:
10sec@140 / 16@BW
10@180 / 17
10@180 / 18
8@200 / 19
10@200 / 20@BW

Bit short on time because I got stuck chatting to a member. By the time I got through the front squat holds I had to finish up and get ready for clients.

95

17/09 DE Upper
Motivation 3/5; Energy 2/5; BW 88kg

Clap pushup / med ball throws: 3x6/6

Fatgripz bench press:
2x10@20
Added light bands
5@20
5@40
5@60
10x3@67.5

Incline DB press:
8@30s
8@35
9@40, 6, 5

T-bar row / rear delt fly:
15@40 / 15@22.5s
12@80 / 12
9@100 / 10
8@80 / 8

Chinup: 10@BW, 6, 6

TRX inverted row:4x10@BW

Close grip floor press:
20, 12, 13@60
18@50
Did some rest-pause reps at the end

Didn’t go too well today. Got some work in but felt pretty seedy. Treating myself to my first backload, so I should have more punch tomorrow. If I don’t fall into a coma…

Extra work:

Pushups
Band curls
Pull aparts

96

18/09 ME Lower
Motivation 4/5; Energy 4/5; BW 89kg

Kneeling jump to box jump: 4x3

Rack pull:
5@60
Added doubled light bands
5@60
5@100
3@140
3@180
1@220
1@230
1@240
1@245
0@250
2x2@220

Squat:
5@20
5@60
5@100
4x2@120

Paused leg extension / Bulgarian split squat:
15@60 / 20@BW
15@70 / 20
12@80>12@50 / 20

Natural GHR (cheating):
3x10@BW

Had plenty of energy for rack pulls, and got a nice PR. Afterwards, though, I was pretty well knackered. Squats felt like a pile of crap. By the time I got through to the end of the assistance work, I was ready to chuck my guts up and pass out. Probably because I tried to keep the rest pretty low; I don’t think I’m getting too beaten-up.

Extra work:

Leg press (3 second eccentric rest pause reps)
Toe press on leg press: Tried for 1 minute sets
Band good mornings
Little bit of rolling and stretching

97

20/09 ME Upper
Motivation 3/5; Energy 3/5; BW 89.75kg

Clap pushup 3x5

Bench press:
2x10@20
5@40
5@60
3@80
3@100
1@110
Added 2 board
1@110
1@120
1@125
0@127.5
No boards
3x2@110

Military press:
8@20
3@60
4x3@70

Shrug / Pullup:
15@100 / 6@BW
12@180 / 6
8@180 / 6

Had to cut it there and go pick up the wife. Didn’t feel 100% on bench, but my technique’s gradually picking up. Trying to set up better and use more lat.

Extra work:

Meadows rows: 5x10
Chins
Rolling triceps / battling ropes

Everything seemed great for about an hour, then I just got hammered in the sinuses. Never have I experienced such a rapid onset of this head cold crap. Feeling a bit better this morning, but damn…

21/09 Extra work:

Hips and thighs flossing, rolling and stretching.
Squats for lots of reps with the bar

Legs are just about recovered from Tuesday

98

22/09 DE Lower
Motivation 3/5; Energy 2/5; BW 89.5kg

Kneeling jump to box jump 5x3

14" box squat:
2x10@20
Added heavy bands
5@20
5@40
4@60
3@80
12x2@100

Deadlift:
3@100
3@140
1@180
8x1@210

Reverse band leg press:
8@2pps
8@4pps
10 plus 3 rest pause@6pps
10 4 brain explosion
10 4
10 3

Toe press
60sec, 45sec, 40sec@3pps

Took a nice long warmup today, still feeling a bit sick. I was thinking about giving this session a miss, but I feel pretty pleased I went through with it. That is, until my body pays me back.

Squats felt really heavy, though still dynamic. Since I’ve started chalking the centre knurling on the bar, I’ve started migrating it a little lower down my back. Seems to feel OK. Deadlifts weren’t all that fast, but still smooth.

Next week is going to be pretty rough…

Extra work:

Bulgarian split squats
Band hamstring curls

99

24/09 DE Upper
Motivation 3/5; Energy 3/5; BW 89.5kg

Clap pushup 3x5

Fatgripz bench press:
2x10@20
Added light bands
5@20
5@40
3@60
8x3@75
3@85
2@90
1@90

Incline DB press:
10@27.5s
10@37.5
5@42.5>12@20
3@42.5>10@20

Meadows row:
10@20
10@40
5@50
Added straps
3x10@50

TRX inverted row
2x12@BW
2x10@BW

Close grip floor press
25 plus 5 rest-pause@60
13 plus 5
10 plus 3

Nothing fancy today. Worked up a little bit on speed bench, but it didn’t feel great so I pulled the plug. Didn’t have much oomph with the dumbbell press, either, but the drop sets made it feel better.

I’m really liking Meadows rows. I feel them much better than DB rows, so they’re a nice inclusion.

My neck’s quite sore, right near the base of my skull. Not sure if it’s tight traps/erectors/sub-occipitals or something, but it’s bloody distracting and I’m getting a constant, fierce headache. And my sinuses are still full of gunk. Good times indeed.

Extra work:

Worked out a good way to lacrosse ball my triceps, so spent a good amount of time doing that, as well as chest and upper back

Biceps
Shoulder prehab
Lower body rolling

100

25/09 ME Lower
Motivation 2/5; Energy 2/5; BW 89.5kg

Kneeling jump to box jump 4x3

14" box squat
2x10@20
5@60
5@80
3@100
3@120
Added belt
1@140
1@150
1@160
0@167.5
3x1@150

Good morning
6@60
6@80
6@100
4x6@115

Natural GHR (cheating)
4x10

Absolutely stuffed today; no energy. Had a little bit of strength, but no explosion. Despite that, and the somewhat unimpressive squats, good mornings went pretty well. So, with a bit of rest I should be on track for some PR breaking. Going to see about substituting in some reverse band squats next block.

Extra work:

Leg press
Calves
Stretching, flossing