Nermin's Log

[Nermin]

Currently in fuckaround mode during house renos. Doing what I can to not regress too much.

Age: 35
Weight: 225lbs
Height: 6'1"
Rippened: Not yet


Thu, Nov 2
Squat: 285x5x3
Bench: 210x5x3 (+1 rep on final set for SnG's)
Deadlift: 395x5, 375x5
Seated Dumbell Overhead Press: 45x8, 50x8, 55x8

[Nermin]

Mon, Nov 6
Squat 305x5x3
Bench 215x5x3
Chins BWx5x3 + some rows on a landmine-type thingy (2 sets of 8)
Press 85x5, 105x5, 125x4

[Nermin]

Wed, Nov 8
Squat 310x5x3
OHP 135x5x3
Deadlift 405x5, 385x5
CGBP 135x8, 165x8, 185x8

Good feeling getting back to my baseline finally.

[Nermin]

Fri, Nov 10
Front Squat 135x5, 165x5, 185x5
Bench 225x4x3 (was fives but I felt the spotter eagerly touch the bar)
Power Clean 135x3, 155x3x4
Seated Dumbell OHP 50x8, 60x8, 65x8

[Nermin]

Mon, Nov 13
Squat 315x5x3
Bench w/ pause 135x5, 155x5, 175x5, 195x5, 215x3, 225x2
Chins BWx5,5,5,4,3
+ a couple of sets of crunches (20-ish reps)

[Wilhelm]

Strong bench there, Nermin.

Should be interesting when you get out of "fuckaround" mode.

Nice stuff.

[Nermin]

Thanks, Kaiser W! I've never had my bench referred to as 'strong' lol - you know this is in pounds, right?

I'm now benching 2-3 times a week because I got sick of it plateauing at 225x5. It seems to be driving up progress (surprise, surprise) a lot better.

[Wilhelm]

I also went to 3xweek for benching recently.
I'll be pleased to get two plates on.

Ohp is just going to have to wait till after my (1st) meet.

[Nermin]

Wed, Nov 15
Front Squat 135x5, 185x3, 225x3; light day for squats
Press 140x4, 135x4x4; weaker than normal on these
Deadlift 425x5, 395x5; these moved pretty good but grip failing towards the end (knurling not very pronounced might have something to do with it)
CGBP 135x8, 155x8, 175x8

[Nermin]

I also went to 3xweek for benching recently.
I'll be pleased to get two plates on.

Ohp is just going to have to wait till after my (1st) meet.

When's the meet? I honestly don't see a ton of carryover from OHP to Bench and viceversa. I am finding variants of the main movement to be most effective in driving up progress (Capt. Obvious) but my experimentation has just begun in this regard.

[Wilhelm]

I also went to 3xweek for benching recently.
I'll be pleased to get two plates on.

Ohp is just going to have to wait till after my (1st) meet.

When's the meet? I honestly don't see a ton of carryover from OHP to Bench and viceversa. I am finding variants of the main movement to be most effective in driving up progress (Capt. Obvious) but my experimentation has just begun in this regard.

Feb. 24th. So i do have time.
Just getting ready to post in my log that i deloaded from 192.5 after failing 3rd rep second set.
I kind of knew it was coming, but the second rep felt just fine.
I guess bench can be that way. Just goes off a cliff sometimes.

Keep up the strong work, Nermin.
Good success to you.

[Nermin]

Feb. 24th. So i do have time.
Just getting ready to post in my log that i deloaded from 192.5 after failing 3rd rep second set.
I kind of knew it was coming, but the second rep felt just fine.
I guess bench can be that way. Just goes off a cliff sometimes.

Keep up the strong work, Nermin.
Good success to you.

Lots of time - just watch the balance between reaching for PRs vs. poor form creeping in. It can be counter-productive in the long run if you sustain an injury as a result of forcing it.

That's why I'm really liking the new trend towards sustained work in the RPE 8 range, which seems to strike the balance between heavy enough and chasing gainzZz.

[Wilhelm]

Indeed.

The bench gains in the last 6 weeks came from my mini volume block, so i know that works.
I'm just very much doing stuff on the fly since the meet came along unexpextedly.
I just got nervous about continuing that block and rushed back to strength range stuff with my old way of doing that.

I'm going to take this deload period to look at tweaking things.

DL is on a singles % based program though. doing a true 1rm test soon.
So at least there i am gaining some sophistication. : )

[Nermin]

Sat, Nov 18

Bench 225x5,5,4*; got a spot on set #3 and i felt the support, so marking it down a 4-rep set
Squat 320x5x3
Chins BWx5x3
Seated DB Press 50x8, 60x8, 65x8 + some lateral raises
+ some planks and curls

[Wilhelm]

Sat, Nov 18

Bench 225x5,5,4*; got a spot on set #3 and i felt the support, so marking it down a 4-rep set
Squat 320x5x3
Chins BWx5x3
Seated DB Press 50x8, 60x8, 65x8 + some lateral raises
+ some planks and curls

Well, i'm counting it as 5.
Strong work, Nermin.

[Nermin]

Mon, Nov 20

light lbbs for warmup (up to 185x5)
OHP 140x5x3; last rep was a griiiiinnnndeeeerrrr
DL 430x5, 405x5
DB Curls 30x12x2

[Nermin]

Mon, Jan 8
Getting workouts in wherever I can between work and home renos... this one is of note because I got a full bench/squat/DL workout in.

Bench 210x5x3
Squat 320x5x3
Deadlift 405x5, 385x5

[Nermin]

Last year's PRs, for reference:
https://www.instagram.com/p/BSaBtRcDTSG ... he.mer.man

[Nermin]

Between trips, so maintaining...
Squat 315x5x3
Bench 205x5x3
Deadlift 405x4, 385x5

[Nermin]

Life shit impacting training.. first workout in a week:
Squat 265x5x3
Bench 195x5x3
Deadlift 375x5