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Novice Linear Program gains continue for now.....
Feel like stalling is getting close for sure on Press. Everything else keeps inching up.
1/4 Weight 185
Squat 5,5,5@195 light day
Bench 5,5,5@160
Deadlift 5@275
1/6
Squat 5,5,5@205 bit of a reset. depth issues as feedback from video on forum
Press 3,2,2@107 5@95 Backoff
Bad cold plus allergies, not my best effort.
1/9 Weight 184
Squat 5,5,5@210 working on squat form. Sliding knees forward was feedback. More video and TUBOW
Bench 5,5,5@162.5 felt strong
BBell row 8@95,125,125 tip of elbow sore and know from experience than chin/pulls aggravates this. Trying rows and see how they go
1/11
Squat 5,5,5@215 more video to look at.
Press 5,4,5@107 much better
Dead 5@280 Close to PR range now
HIT Stairmaster 6 rounds 60/120
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1/13 Weight 186
Squat 5,5,5@220
Bench 5,4,4@165 equals my highest
CGBP 10,10@95, 10@115 Backoff, trying some bench assistance work, just finding a weight for now
KB Swing 45# 10 runds 30seconds on, 30 off
1/16 Weight 188 Yikes! this seems too high
Squat 5,5,5@225 video of these seems much better than last time, good depth and no just a bit of late forward knee movement
Press 3,3,3@108 5 wasnt going up, need to start some intermediate program for press, maybe 3s for a while
9 rounds Stairmaster HIT 60 sec on/120 rest
1/18 Weight 186
Squat 5,5,5@230 most ever. some knee cave which must be watched.
Bench 5,5,5@166 new best
Dead 5@285 Thought about going for record single. Could almost surely get 300. In the end didnt, training/coaching with friend's daughter in the garage.
Linear progress continues, but alas I fear a pause in the works. Tomorrow I leave for western slope of Colorado for 4-5 weeks of xc and downhill skiing at almost 9000'. Will find a place to lift. Likely 2x/week. Would be happy not to loose ground given I need to train for citizens xc 21k ski event 2/3, and will likely downhill almost every day. Recovery likely to be taxed. But epic snow this year, can't be missed.
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Going to 2x/week while at altitude and skiing almost every day. Hope to at least maintain.
1/23 Weight 185
Squat 5,5,5@205 Light day
Press 3,3,3@109 5,5@95 backoff working 3s for a while
Deadlift 5@290
Assault bike HIIT 5 rounds 20/100 Wow that is a killer when not yet acclimatized
1/26
Squat 5,5,5@225
Press 3,3,3@110 5,5@95 backoff
Pullups 5,5,5
HIIT 6 rounds 20/100
1/30 Weight 185
Squat 5,5,5@205 light day
Bench 5,5,5@167 new 5x PR!
Dead 5@295 new 5x PR! 3 plates seems in sight
Chin 5,5,5
HIIT 6 rounds 20/100
Hard skiing last 2 days so recovery was suspect. But everything went.
Heavy squats on Thursday are worrying me. Form seems to start to break at 230 which is on tap.
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2/2 Weight 186
Squat 5,5,5@230 little shaky, some knee cave have to watch form
Press 2,1,1@112 wow, have to deload here for sure
Press 5,5@100 backoff
Pullups 5,5,5
Assault bike HIIT 7 rounds 20/100
2/7 Weight 184
xc ski race sat 21k plus downhill yesterday so recovery might be an issue
switching heavy squat day to Mon/Tues
Squat 5,5,5@235 went ok so enough recovery
Bench 5,4,5@169 probably could have gotten 5 across but no safeties, no spotter so conservative. Still PR
Dead 5@300 progress continues with new PR each time
Chins 5,6,6
Assault bike HIIT 5 rounds 20/100
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2/10
Squat 5,5,5@210 light day
Press 5,5,4@108
Chin 5,4
Elbow sore
2/13
Squat 5,5,5@240
Bench 2,4,4@170 5@155 backoff
Dead 0@305, 1@305 5@275 backoff
pullups 5,5,5
Wow, must be under recovered. Lots of skiing.
300 dead went easy last time and I could barely move 305. Same for bench. No spot
2/17 Weight 184
Squat 5,5,5@215 light squat
Press 4,3,3@108 not sure what scheme I need to use going forward... trying 3s
Press 8@95 backoff
Chins 5,5,5
Lots of xc skiing last few days. Tired.
2/20
Squat 5,5,5@245 still hitting new PRs Need to film when I get back to Austin.
Bench 5,5,5@170 Better. New set across PR
Dead 5@305. Heavy. Some pause between reps but got them all.
Chin 3,3,5
Row 3 rounds 500m
2/23
Squat 5,5,5@220 light day
Press 5,5,5@109 went up easily. took yesterday off so better recovery
Chin 6,5,5
Row 8@95,135,135
HIIT assault bike 7 rounds 20/100. Holy Crap these things destroy me at 9000'!
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3/1 Weight 187
Squat 5,5,5@225
Bench 5,5,5@171
Dead 4@304
Back from the mountains, hiking and driving for a week.
Start a bit lighter on squat and video
Some reps are high, will focus on form
Less pause on dead reps but 5th wouldn't go
3/3
Squat 5,5,5@230
Press 2@110 5,5@95
Press would barely move. Need to move to intermediate on press at least.
Going to try Baker Strength and Mass after 40 program at least as template
3/6
Squat 5,5,5@235
Bench 3,3@172 hard 5@165 backoff
Stairmaster HIT 5 rounds 60/60
Right elbow continues to be sore, no chins. Climbing gym yesterday probably didnt help
3/8 Weight 189 (yikes)
Squat 5,5,5@210 light day
Press 1,1,1@112 trying out weight for singles, transition to Baker program
Dead 5,5,5@275
SLDL 8,8@135 new so light weight, can do more for sure
Shrug 15,15@135 light
Start new program Monday
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Been lifting but not logging.... catch up
3/10
Squat 3,1,1@240 fails at 5. Need to reset some
Bench 5,5,5@165
Elements of Baker Mass after 40 program
incline DB press 10@25, 10@30 finding good weight
decline DB press 10,10@30
Going to run Baker type template for Press, Bench, Dead. Sticking with Heavy/Light/Heavy x5 for squat. Feel like squat has more LP to go. Probably need some coaching since form seems to be leaking power.
35 mile bike over weekend. want to get some more conditioning work in....
Bouldering sessions at climbing gym 2x/week. Some right elbow tendon soreness so not doing chins hoping bouldering sessions provide some grip and pulling work. Working on squat arm position, quite flexible in shoulders and I think I have been pushing elbows back too far on squat. Working on closer grip and not lifting elbows so high, but still being tight.
Week of 5's
3/13 Weight 191
Press 5,5,5@105
CGBP 8,8,8@125
Lying Tricep Extension (LTE) 12@45, 12@55
Dumbell Overhead Tri Extension 12,12@20
3/15
Squat 5,1@235 5,5@225 Failing at 235 move back to 225. Need form work or something
Fast Press 3,3,3,3,3@95 90 second rest, concentrate on bar speed
Row 10,10@135
Dumbbell Curl 12@25, 12@30
Hike in Davis Mtns over weekend, Mt Livermore, Peak 8040...
3/20 Weight 186
Squat 5,5,5@225 work back up....
Press 3,3,3@110 start 3's
CGBP 8,8,8@130 still finding good weight
Dumbbell Overhead Tri Extension 10,10@25
3/22
Fast Squat 3,3,3,3,3@185 Bar speed, 90 sec between
Bench 3,3,3@170 week of 3's
Deadlift 3,3,3@295
Incline DB Bench 10,10@35
Declind DB Bench 10,10@35
3/24
Squat 5,5,5@225
Fast Press 3,3,3,3,3@95
Short on time, get some work in.
3/27 Weight 188
Squat 5,5@185 5@195 squats feeling bad
Press 1,1,1@115 1@117, 1@120 week for singles. felt good after first 3 so add some weight and get PR
CGBP 8,8,8@135
3/29
Squat 5,4,5@230 better, hit safety on second set and lost balance a bit so racked it
Bench 1@175, 1@180, 1,1@185 PR on bench
Dead 1@305, 1@310, 1@315 PR!
3/31
Fast Press 3,3,3,3,3@95
Fast Squat 3,3,3,3,3@185
SLDL 8@155, 8@185 finding weight
Incline DB Bench 10,10@40
Decline DB Bench 10,10@40
Back to 5's
3/3
OHP 5,4,5@110
Squat 5,5,3@235
CGBP 8@135, 8,8@140 still finding weight here
limited time so that is all
4/4
Bench 5,5,5@170
Dead 5,5,5@295 straps
traveling later this week so getting rest of heavy 5's in.
Last edited by Ron Goering; 04-04-2017 at 09:35 PM.
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Catching up
4/5 Week of 3s
Press 3,3,3,3,3@100 bar speed focus
Squat 3,3,3@240
4/10 Weight 190
Press 3,3,3@115
Squat 5,5,5@215
CGBP 8,8,8@145
Barbell Row 10,10@135
Standing overhead dumbbell tricep 12,12@25
4/12
Squat 5@240, 5,5@225 these still seem harder than they should.
Bench 3,3,3@175
deadlift 3@305 rest wouldnt go
Inc DB Bench 10,10@40
Dec DB bench 10,10@40
4/16 Coaching session with Austin Baraki
Squat 5@225, 5@235, 5@240
OHP 5,5@112
Dead@280
Good session with Austin, had been concerned about arm positioning and depth on squat. Both ok. Suggestion was perhaps top set and backoffs since 5,5,5 seems hard to make progress
OHP need to take wider stance, squat width roughly.
4/17 Week of singles
OHP 3,3,3,3,3@100 bar speed
Bench 1@185, 1@190 1@192 PR Hadnt really done singles before. Satisfying to get PRs. 225 is goal, may take rest of year to get there....
Inc DB Bench 6,10@45
Dec DB Bench 10,10@45
DB Curl 12@20, 10@30
4/19
OHP 1@115, 1@120, 1,1@124, 1@126 PR 135 seems possible, another goal possibly in reach
CGBP 6,6,6@150
4/20
Deadlift 1@305, 1@315, 1,1@325 PR all went up easily. 405 by the end of the year?
4/22 Back to 5s Should have time to do full Andy Baker S&M program
OHP 5,5,5@113
CGBP 8,7,6@150
LTE 10,10@55 straight bar, no EZ curl bar. Will monitor elbows and wrists
DB Tri Ext 8,8@30
4/24
Squat 5,5,5@240
Row 8.8@140
DB Curl 12,12,12@30
Pull ups 2,2 elbow seems better so trying these again
4/25
Fast OHP 3,3,3,3,3@102
Bench 5,5,5@175 long rests but they all went
Inc DB Bench 10,10@45
Dec DB Bench 10,10@45
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4/28 Weight 192
192 was my weight for a long time when I was fat. It is challenging to accept and hard to resist the notion that I really need to loose some body fat. But going to try and keep eating appropriately for now and not worry about it too much.
HOT 94 degrees and waited until mid day to go out to garage. A sweat fest. Not feeling great since recovering from cold, but the work got done.
Squat 3,3,3,3,3@195 focus on bar speed
Dead 5,5,5@300 sets 2 and 3 with straps. Wasnt sure this was going to get done, good 7-8 minutes between sets, but they all went reasonably easily.
SLDL 8,8@185
Shrug 20,20@135
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