Matt Neilsen's Log - A Hitchhiker's Guide to Montana

[BenM]

Welcome back!

[MattNeilsen]

Alright, here's an update on the last two weeks. Sorry for getting so behind, dear readers! However, new programming has been bestowed upon me from Heaven - looking forward to tonight's workout

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7/10/18 - Tuesday; Cycle 4, W1, D2 (Power)
BW: 210 lbs

Squat - warmup to single @90%
345 x 1 @9.5

Bench - warmup to single @90%
225, 4 x 1

Deadlift - 4x5@70%
365 x 1
335, 4 x 5

***My squat single misgrooved a little and it quickly turned into a near 1RM effort. Been a while since I grinded that hard on squat.
***The squat rack was occupied and I didn't have a spotter for bench, so I decided to do some singles across at a weight that I knew I could handle

7/8/18 - Sunday; Cycle 4, W1, D1 (Hypertrophy)
BW: 207.6 lbs

Bumping e1RM by 10# across the board:
Squat - 380
Bench - 270
Deadlift - 480

Squat - 4x5@70%, then 4x4@70%
265, 4 x 5 @6-8
265, 4 x 4 @7-8

Bench - 8x5@70%, stop if @9
175, 8 x 5 @<6

***Bench was moving really fast today, and it seemed to getter faster as the sets progressed.

7/5/18 - Thursday; Cycle 3, W5, D3 (Strength)
BW: 209 lbs

Squat - 2x3@82%, 3x2@82%
305, 2 x 3 @6
305, 3 x 2

Bench - 2@82%, TnG, 30-60 second rest, then 1@82% with brief pause ^ repeat this 4-5 times (so 12-15 reps total)
(212.5 x 2 TnG, then 212.5 x 1 slight pause) x 5

Deadlift - 2 singles @85% (about every 2 minutes), then 3x3@80%

400, 2 x 1
375, 3 x 3

***Lifts are all continuing to improve nicely. I definitely feel form improvements across the board, though most noticeably in bench and deadlift. I find my gaze has shifted slightly on the bench; rather than the Rippetoean spot (looking at where the bar is at lockout), I find my bar path moves better if I look essentially straight up. It's interesting to me that my gaze has changed on pretty much all my lifts from what the Blue Book taught...

7/3/18 - Tuesday; Cycle 3, W5, D2 (Power)
BW: 209 lbs

Squat - 5-8 singles @75%
275, 8 x 1

Bench - 5-8 singles @75%
195, 8 x 1

CGBP - 2-3x8@65% bench e1RM
170, 2 x 8

***Quick workout (relatively). I like the singles across - it's a great way to practice directing my focus.
***CGBP doesn't feel great on my shoulders - it feels like impingement is occurring. I think I need to take a closer look at my form.

7/1/18 - Sunday; Cycle 3, W5, D1 (Hypertrophy)
BW: 207 lbs

Squat - 3x4@75%, then 4x3@75%
275, 3 x 4 @6-7
275, 4 x 3 @6-8

Bench - 4x4@75%, then 4x3@75%
195, 4 x 4 @6
195, 4 x 3 @6

6/28/18 - Thursday; Cycle 3, W4, D4 (Strength)
BW: 208 lbs

Squat - 5x3@80%
295, 5 x 3 @6-8

Bench - 18-22 reps at 80% in sets of 1-3
207.5, 6 x 3
207.5, 2 x 2

Deadlift - 6x2@82%
385, 6 x 2

***Everything felt real nahce. Nothing of note to comment on - just a boring #sweetsmellofeasy workout

6/26/18 - Tuesday; Cycle 3, W4, D3 (Power)
BW: 210 lbs

Squat - 1x3@60% 1x2@70% 2 singles @77.5% 1@~82% 1@90%
335 x 1 @8 (felt heavy today)

Bench - 3@60% 2@70% 2 singles @77.5% 1@85% 1@92%
240 x 1 @8

CGBP - 2-3x8@65% bench e1rm
170, 3 x 8 @6-10

***I took short rests on CGBP cause I was time-crunched, and the last set took me by surprise.
***Squat was moving slowly today, but bench compensated by moving quickly.

[Wilhelm]

Great work here. Nice to see you are also making form gains.

I'm not good at detailed mechanics, but you might look at the touch point on CGBP to try and figure out the possible impingement.

I got help from someone here who noticed (on my regular grip bp) that my arms were not angled down very much at the bottom (relative to my torso) but had closer to straight out alignment that can lead to impingement.
i was touching too high.
I haven't done CGBP, but i know it shifts everything.

I'd say post in form checks for possibly more complete advice if you need it.
Gotta protect those shoulders.

[cgeorg]

***Lifts are all continuing to improve nicely. I definitely feel form improvements across the board, though most noticeably in bench and deadlift. I find my gaze has shifted slightly on the bench; rather than the Rippetoean spot (looking at where the bar is at lockout), I find my bar path moves better if I look essentially straight up. It's interesting to me that my gaze has changed on pretty much all my lifts from what the Blue Book taught...

Mine has actually moved closer on deadlift, and farther on squat. I don't really have a spot on bench right now, but I think I'm probably like you, straight up. I suppose there's a chance it might help with getting the bar path moving back over the shoulders earlier.

***CGBP doesn't feel great on my shoulders - it feels like impingement is occurring. I think I need to take a closer look at my form.

CGBP was awful when I was trying to go truly close, inside of hand at the edge of the knurling. I moved it to just about a hands width in from standard grip, and concentrated on touching lower to keep my forearms pretty vertical at the bottom, and they got a lot less irritating.

[MattNeilsen]

7/12/18 - Thursday ***Starting a new block - today's workout will be prep for the beginning of the cycle next week***
BW: 208.8 lbs

OHP - 40 reps @65% in sets of 4-8
145 x 1 @8 (e1RM ~155)
100 x 8, 8, 8, 8, 8

Front Squat - warmup to 1@~8, then 30 reps @72% of real-time e1RM in sets of 3-6
245 x 1 @8-8.5 (e1RM ~260)
185 x 5, 5, 5, 5, 5, 5

Curls (dealer's choice) - 4 rounds of 12-15 reps
Hammer DB
40 x 12
30 x 15
30 x 12
25 x 15

Triceps (dealer's choice) - superset with Curls
Cable rope push-down
50 x 12
40 x 15
40 x 12
30 x 15

***Well, OHP strength definitely didn’t maintain over the last three months (formerly e1RM 180)...no big deal. Just means fast gains on the horizon!
***Surprised myself on front squat - was expecting a lower e1RM. Lots of room for form improvements here. The volume work afterward felt like death. I look forward to developing some calluses on my delts/clavicles.

[MattNeilsen]

CGBP was awful when I was trying to go truly close, inside of hand at the edge of the knurling. I moved it to just about a hands width in from standard grip, and concentrated on touching lower to keep my forearms pretty vertical at the bottom, and they got a lot less irritating.

I'll have to try that next time they're prescribed. I probably do need to widen my grip a bit, and I think you're definitely on to something with touching lower.

[MattNeilsen]

7/15/18 - Sunday; Cycle 4, W1, D1
BW: 205 lbs

OHP - 1 @9, then 18 reps @80% (1-3 reps per set)
145 x 1 @8.5
125 x 3, 3, 3, 3, 3, 3 @6

Deadlift - 1@7, then 6x4@72%
430 x 1 @7?
345, 6 x 4

Chins - 7 minute density block
8, 6, 4, 4, 4, 2

***Quick trip to Chicago this weekend (got in late Friday night and came back this afternoon) for my grandparents 65th wedding anniversary. Played pickup games with my cousins all day and drank more than I normally do in ~2 months. I’m surprised I weighed only 4 lbs less than Thursday - thought it would be worse The workout today was brutal due to low energy, but I slogged through it.

[BenM]

Good work pushing through. I always find those sessions satisfying when you don't wanna do it but get through it anyway.

[MattNeilsen]

7/17/18 - Tuesday; Cycle 4, W1, D2
BW: 209.6 lbs

OHP - 37-42 reps @67% (4-8 reps/set)
150 x 1 @8
125 x 3 @6
105 x 8, 8, 8, 8

Front Squat - 2@80%, 2@85%, 1@9, then 12 reps @80% (1-3 reps/set)

250 x 1 @9
210 x 3, 3, 3, 3

Curls (dealer's choice) - 4 rounds of 12-15 reps
Hammer DB
40 x 13
35 x 15
35 x 15
30 x 15

Triceps (dealer's choice) - superset with Curls
Cable rope push-down
50 x 14
40 x 15
40 x 15
40 x 15

***I misread the OHP prescription and did a top single and a workset @80% before realizing I was looking at the FS workout...oh well. I cut down the volume slightly to compensate.
***Doing bro-work (aka bis and tris) is so much fun! I feel like a proper tool in the gym - makes me happy.

Question: What do you guys like for triceps work? (And biceps, for that matter) It's been so long since I've done bro work that I'm out of the loop.

[MattNeilsen]

7/19/18 - Thursday; Cycle 4, W1, D3
BW: 209.0 lbs

OHP - 2@80, 2@85, 1@9, then 10-15 @80%
125 x 2
135 x 2
155 x 1 @8.5-9
125 x 4, 3, 3

Deadlift - 4x4@80%
385, 4 x 4 @7-8.5

Chins - 10-minute density block
8, 8, 6, 6, 4, 4 = 36 reps

***OHP was moving quickly even though I did it after deadlifts. As I suspected, I'm already getting my technique back which is increasing my strength. I'll bump OHP e1RM by 5 lbs next week to 160.
***Deadlift was feeling toasty in the low back - I suspect I was losing some extension, especially towards the end. Looking forward to a couple days off.
***I find that density blocks result in me pushing myself a little too hard and/or fast (because I'm dumb and competitive); as a result, I'm viewing each density block as a rep target (i.e. a 10-minute density means I need to increase the stress this week relative to a 7-minute density) and scaling up appropriately over time.

[BenM]

Question: What do you guys like for triceps work? (And biceps, for that matter) It's been so long since I've done bro work that I'm out of the loop.

My favourite for triceps is probably LTEs with an EZ curl bar but I do like to mix it up a bit. Lately I've become quite fond of a rolling dumbbell tricep extension lying on a bench as well. If I just want something high rep and pumpy I'd do some cable push downs instead. Or dips. Dips are always good.

Biceps I pretty much alternate between hammer curls, seated dumbbell curls and maybe EZ Bar curls if I feel like putting in some effort.

[MattNeilsen]

7/22/18 - Sunday; Cycle 4, W2, D1
BW: 207.6 lbs

OHP - 1@8, then 12-16 reps @82% based on today’s e1RM
150 x 1 @8
135 x 3, 3, 3, 3, 3 @7ish

Deadlift - 6x3@77%
365, 6 x 3 @7-8

Chins - 40 reps total
5, 5, 5, 5, 5, 5, 5, 5

***Lats were feeling tender at the insertion at the humerus. Deadlift had been feeling really heavy recently - might need to back the e1RM off a bit
***OHP continues to move up. I’m guessing I’ll get a good 3-4 weeks of fast gains before things slow down to normal.

[MattNeilsen]

Question: What do you guys like for triceps work? (And biceps, for that matter) It's been so long since I've done bro work that I'm out of the loop.

My favourite for triceps is probably LTEs with an EZ curl bar but I do like to mix it up a bit. Lately I've become quite fond of a rolling dumbbell tricep extension lying on a bench as well. If I just want something high rep and pumpy I'd do some cable push downs instead. Or dips. Dips are always good.

Biceps I pretty much alternate between hammer curls, seated dumbbell curls and maybe EZ Bar curls if I feel like putting in some effort.

Good call on the LTE w/ EZ Curl bar - I’ll give that a whirl on Tuesday. I’ve been doing cable push downs and, while they’re okay, I find myself itching for something different. I also like the dips idea.

[cgeorg]

The pullover style LTE catches a little more of the long head too, it's fun.

[MattNeilsen]

7/24/18 - Tuesday; Cycle 4, W2, D2
BW: 208.6 lbs

OHP - 36-42 reps @70% in sets of 3–6 reps
115 x 6, 6, 6, 6, 6, 6, 6 = 42 reps

Front Squat - 1@8, then 22-26 reps @75% in sets of 2-4 reps
245 x 1 @8.5
195 x 4, 4, 4, 4, 4, 4 = 24 reps

Curls - 4x superset of 8-10 reps @7ish
EZ Curl Bar - +40 lbs x 8, 8, 8, 8

Triceps - super set with Curls
EZ Curl Bar LTE - +40 lbs x 8, 8, 8, 8

***I feel like my thoracic spine is getting all kinds of flexed during Front Squats - this is definitely addressing a major weakness for me.

[MattNeilsen]

7/26/18 - Thursday; Cycle 4, W2, D2
BW: 208.6 lbs

OHP - 1@9, then 25-28 reps @75%
155 x 1 @8
125 x 5, 5, 5, 5, 5, 5

Deadlift - 6x2@82%
390, 6 x 2

Chins - 10-minute density
10, 7, 6, 6, 6 = 35 reps

***OHP went up fast today - e1RM at 170. Really looking forward to getting into the 200s.
***Deadlift - I’m feeling it in the lat insertion (on the humerus) more than usual. Not sure what’s going on there.

[MattNeilsen]

7/29/18 - Sunday; Cycle 4, W3, D1
BW: 208.2 lbs

OHP - 10-12 reps @85% in singles/doubles
145 x 2, 2, 2, 2, 2, 2

Deadlift - 12 singles @80%
385, 12 x 1

Chins - 12-minute density block
5, 5, 5, 5

***OHP felt really good - e1RM might be slightly higher than Thursday (~175)
***I cut chins short because my lats were feeling really sore the further I went. Maybe I jumped into chin volume too quickly at the start of this cycle? Not sure, but either way I think the smart thing is to reduce volume today and let things calm down

[MattNeilsen]

7/31/18 - Tuesday; Cycle 4, W3, D2
BW: 207.2

OHP - 40-45 reps @70% in sets of 5-8 reps
120 x 8, 8, 6, 6, 5, 5, 5

Front Squat - 12-15 reps @82% in sets of 1-3 reps
215 x 2, 3, 3, 2, 2

Pushups or other chest assistance - 3 rounds AMRAP ^ about 2 mins between rounds
31, 20, 15

***I took sub 2-minute rests on OHP and had to drop the reps/set quicker than anticipated
***Kept head slightly more forward/down on FS and felt much better. Really focused on thoracic extension.
***I was surprised I hit 31 push-ups - apparently benching really does help! I completely burned out on the subsequent sets, though - my pecs were twitching like they spontaneously developed Tourette’s

[MattNeilsen]

My apologies for the delayed absence - work has been kicking my butt and I've done a terrible job of checking the forum. I've still been training fairly consistently, though I've shortened a couple workouts due to time constraints.

I've also been dealing with a weird pain in my lat (it feels like the attachment point on the right humerus). The pain only occurs while deadlifting heavy (or chins after deadlifting). Hanley has modified my programming recently to help work around it. Seems to be healing up - guess we'll find out when deadlifts are reintroduced.

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My last ~three weeks of training:

8/19/18 - Sunday; Cycle 5, W2, D1
BW: 206 lbs

OHP - 3x4@80%, then 4x2@80%
135, 3 x 4 @7
135, 4 x 2 @6

Front Squat - 225# for 4-5 doubles
225 x 2, 2, 2, 2, 2

Curl Grip BB Row - Tempo reps (2-1-2), 3-4 sets of 8-10 reps. Real light.
115 x 8
95 x 8 x 3

8/14/18 - Tuesday; Cycle 5, W1, D2
BW: 208.8 lbs

OHP - 12-minute density with 70%
120 x 6, 6, 6, 5, 5, 5, 2 = 35 reps

RDL - 3x8@<8
275 x 8 x 3

DB Flys - 3 x AMRAP (target 10-20 reps)
25/hand x 15
30/hand x 14
35/hand x 11

8/12/18 - Sunday; Cycle 5, W1, D1
BW: 206.2 lbs

OHP - 1@8, then 4x3@82%
150 x 1 @8
140, 4 x 3 @6.5-8

Front Squat - Calibration Rep (1@~7ish), then 6 sets of 3 @~77%
240 x 1 @7.5
205, 6 x 3

Pushups - 4 sets to failure
40, 22, 14, 14

8/7/18 - Tuesday; Cycle 4, W4, D2
BW: 207.2 lbs

OHP - 1@9, then ~25 reps @77% in sets of 2-4 reps
160 x 1 @9
130 x 4, 4, 4, 4, 4, 4

Front Squat - 1@7, then 18-20 reps @77% in sets of 2-3 reps
235 x 1 @7ish
205 x 3, 3, 3, 3, 3, 3

Lat Pulldown - 3 sets to @9ish
120 x 15
160 x 4 ***Started to feel the same pain, immediately stopped
120 x 15
120 x 15

8/5/18 - Sunday; Cycle 4, W4, D1
BW: 206.4 lbs

OHP - 20-23 reps @80% in sets of 1-3
135 x 3, 3, 3, 3, 3, 3, 3 = 21 reps

Deadlift - 1@7, then 5x5@74%
425 x 1 @7-7.5
345 x 1
225 x 10
*Called it early - my right lat still feels tender

Curl-grip Row - Light (95-135), 4x15
100 x 15
110 x 15
110 x 15
110 x 15

***It’s definitely deadlifts that are aggravating the lat issue. I don't feel any pain outside of the gym, but it starts to get tender the longer I go when in the gym. Strange.

8/2/18 - Thursday; Cycle 4, W3, D3
BW: 204.8 lbs (wtf!)

OHP - 1@max-attempt, then 12-15 reps with 80% in singles and doubles
175 x 0
170 x 0
165 x 1 @10
135 x 2, 2, 2, 2, 2, 2, 2

SGDL - 5 sets of 5 with 55-60% deadlift e1RM
275, 5 x 5

DB Bench - Do ramping sets of 8 until you hit an @7 set, then repeat that weight for 2 more sets of 8. The ramping warmup is also "workset" really. The distinction is a bit arbitrary when it comes to hypertrophy. Keep DB parallel to torso throughout ROM (i.e. hammer grip)
60/arm, 3 x 8 @6-8

***I was having trouble with the bar path on OHP. I know I had the strength to hit 175, but I kept getting too far forward. Even 165 was too far forward, but I wrestled it up.

[MattNeilsen]

8/24/18 - Friday; Cycle 5, W2, D3
BW: 204.8 lbs

OHP - 3 sets to @9 using ~65%, take about 2-3 minutes between sets
110 x 12, 10, 8

Front Squat - 1@9-9.5, then 6 sets of 5 @72%
255 x 1 @9.5
190, 6 x 5

Bench variation - Choose from - DB flat/inlcine - BB flat/incline ^ find a set of 8 @7ish, then repeast for 2 more sets
155 x 8, 8, 8

Chins - 1 set to @9, then 7 minute density block

***I still seem to be struggling with form on front squats. I both really enjoy and simultaneously dread doing them. Much confusion.

8/21/18 - Tuesday; Cycle 5, W2, D2
BW: 205.2 lbs

OHP - 2@80, 2@85, 1@9, then 8 minute density block using Sunday's weight
135 x 2
145 x 2
160 x 1
135 x 3, 3, 3, 3, 3, 2 = 17

SGDL - Use ~62% deadlift e1RM for 5x5
290, 4 x 5
*Got the same pain in the 4th set, decided to call it there

Chest Assistance - 3-4 sets taken to @9ish (pullovers, flies, dips, pushups, ab wheel roll outs)
Dips - Called it after 2 (exacerbated lat pain)
Pushups - 20, 20, 20

***I was feeling really good on deadlifts until the 4th set when the lat pain came back. Very frustrating. I was looking forward to experimenting with dips, but unfortunately they didn’t feel good. More pushups it is!