Pete's Strength after 50 Log

[VikingCellist]

5/17/17

Skipped Wed. Light Day

5/19/17

Squats
127.5x5@9 PR, 120x5@8, 120x5@9
Pause Bench
79x5@10 PR, 75x5@9.5
Deadlift
137.5x5@9 (no belt), 130x5@9

[VikingCellist]

I have been at this point more than once where I'm near or slightly above PRs, recovery starts to fade and progress comes to a stop. I've been doing Izzy's PNP3 program, which is a modified advanced novice LP. My squat has gone up and I expect I could get a few more kilos out of micro loading squats and deadlifts, but with 2x/wk frequency and load increases of 0,5 to 1 kg I won't be progressing any faster than the "transitioning intermediate" program. Right now, doing some assistance to get the bench press moving faster, increasing volume and doing new squat and deadlift variants seems like more fun than grinding out the end of an LP.

PIP1 Week 1

BW: 101
W: 102.5
BF (navy): 23%
LBM: 78 kg
Fat: 23 kg

2ct Squat
95.5x6@8.5, 88x6@7,7.5,8,8,8.5
These went well and I think six sets of 6 is a record of some sort.
2ct Bench
70x5@8.5, 62.5x5@7.5,8,8.5,9
2" deficit Deadlift
110x6@9, 105x6@7.5,8,9
This was easier than I thought. I'm not using a belt for these or 2ct paused squats. I did two sets doh, then with straps.
CGBP
67.5x5@9, 65x6@8.5
The drop for back offs was less than the prescribed 4-6%, so only one set, but overall a good volume workout.

[VikingCellist]

PIP1 Week 1

Front Squats
20x5x3, 40x5, 50x8@6, 50x7@6, 50x8@8
This was my first FS workout so I was working on form at doable weights.
Incline Bench
20x5x3, 30x5, 50x4@6, 55x8@9, 50x8@8,8.5

[VikingCellist]

Squat
130.5x3@9 PR, 125x3@8.5,9
Bench
80x3@8 PR, 82.5x3@9, 77.5x3@9
Deadlift
140.5x3@8.5, 135.5x3@8,8.5

First rep of first squat set I got stuck in the hole, but somehow managed to get into my hips and stand up. First bench set was too light, then spot on @9, but then not much left for back-off sets. Intensity on deadlift could have been higher, but I was happy with keeping my back in good position.

[VikingCellist]

PIP1 Week 2

BW: 101
W: 102.5
N: 42
BF: 24%
LBM: 78
Fat: 24

2ct Squat
94x6@8.5, 90x6@7,8 97x6@9, 90x6@9
Messed up again taking last week's weight from spreadsheet: top set 97 instead of 94 so ascending instead of back off. Probably about the same.
2ct Bench
71x6@9, 65x6@7.5,8.5,8.5,9
1 1/2" deficit Deadlift (doh)
112x6@9, 105x6@8,8.5,9
CGBP
68.5x6@9, 65x5@9
No spotter and that back off set was heading for a 10, so I cut it off at five. Good enough.

[VikingCellist]

GPP

Lat PD
12x3, 10
Ab Crunch
5x12, 10x12x4
Curls
8x15x3, 10x12x2
Ergo Bike
20:140 x 7

[VikingCellist]

Front Squat
60x8@7.5, 60x8@8,8,8.5

Incline Bench
57x8@8.5,9 54x8@9

[VikingCellist]

Squat
133x3@8.5 PR, 130x3@8,8.5
Pause Bench
85x3@10 PR, 77.5x3@8,8.5,9
Deadlift
142.5x3@9, 140x3@9

[VikingCellist]

2ct Squat
100,5x6@9, 90x6@7,7,7.5,8,8.5,8.5,8.5,9
2ct Bench
73x6@9,70x6@7,8,9
Deficit DL
115x6@9, 110x6@8,9
CGBP
70x6@9 ,65x6@8, 9

Monday workouts are getting long.

[VikingCellist]

Surprisingly neither sore nor stiff

HSILY Row
25sx12x4,20x15,x12x2
HS Crunch
15x12x3,7,10x3
Hammer Curl
10x15x2,x12x2,12x10,8x12x2
C2 Rower
5' warmup, 140:20x7
Mobility