CDG Novice Log

[CDG]

What Cole said! Also, nice work on the press. Looks like LP is chugging along nicely

great job on the bench PR!

Thanks fellas, I'm earning those mad milk gainzzz!

[CDG]

3/26

Squat 45x2x5 115x5 165x3 215x2 265x3x5 PR
Better squats than Friday, and all to depth. They took everything out of me. Time for light squat sessions.

Press 45x2x5 65x5 85x3 115x2 142.5x4 142.5x3x2
I screwed these up, first by programming, where I noticed I only had 20 lb. jumps and then a 35 lb. jump to my work sets. I fixed it with the 115 but it was a bigger jump and I was already gassed by the squats. Next I had the bright idea to breath at the top. Never trying that again, I held the bar over my head for 5-6 seconds trying to breathe. Needless to say, I burned out my energy and failed the fifth rep, and I never got any air. My sets after that I only got 3 a piece, but I know I can do better than this. I'll repeat the weight.

Deadlift 135x5 180x3 225x2 260x1 305x5 PR
These were harder than they need to be. That blessed squat got me today. The next workout will feature some recovery squats along with my usual lifts.

[CDG]

3/28

Bodyweight: 213.6 lbs.

Squat 45x2x5 90x5 135x3 185x2 215x3x5
Light day, and it was most needed. My lower back thanks me. All to depth, good on film except a tendency to raise the chest when weight is light. I don't do this on my heaviest sets.

Bench 45x2x5 90x5 135x3 180x2 227.5x2x5 227.5x4 PR
I almost got it, but missed the last rep of my last set. I had a migraine. I'll repeat the weight and stop being mentally weak.

Chins@bodyweight 8,7,5

[CDG]

3/31

Squat 45x2x5 120x5 170x3 220x2 270x3x5 PR
Easy, easy, easy. All to depth, hip drive, the works. Chalk works wonders, I'm going to go buy some.

Press 45x5 70x5 95x3 120x2 142.5x3x5 PR
I recalculated the warmup, which I should have done correctly in the first place. I also shortened the warm-up slightly to ensure I wasn't overdoing it. The worksets were difficult, but not impossible. Those 5th reps were real slow.

Power Clean 45x5 65x5 85x3 105x2 135x5x3 PR
I tried them again, but this time I wasn't feeling so soft. I did rack flexibility for a few minutes. The first two sets were trash, typical slow elbows not getting under the bar. The third set was like magic, I just snapped under there and felt the bar land on my delts. I'm going to do this program, so help me, if it's the last thing I do.

[Cole Gorton]

keep it up bud.

[JT_]

For cleans, I've noticed really concentrating on whipping under the bar to rack definitely helps. When you start feeling that the weight gets heavy, good form will be the only thing that gets you through them. Glad to see you're grinding with them though. They're a really satisfying lift. Keep getting after it!

[CDG]

keep it up bud.

Thanks man, any encouragement is good encouragement.

For cleans, I've noticed really concentrating on whipping under the bar to rack definitely helps. When you start feeling that the weight gets heavy, good form will be the only thing that gets you through them. Glad to see you're grinding with them though. They're a really satisfying lift. Keep getting after it!

I had my best set when I thought about my elbows and not the actual bar. Must be something to that.

4/2

Weight: 216 lbs.

Squat(light) 45x2x5 90x5 135x3 180x2 215x3x5
These didn't feel good, but they looked good on film. The heavy weight on Friday takes time to recover.

Bench 45x5 90x5 135x3 180x2 227.5x2x5 227.5x4
I missed I again, but I figured it why. I have a tendency to unlock my left side, creating a longer lockout. Once I fixed it, the weight moved to lockout really quick, but I had already done a whole work set wrong. I believe that by fixing this inefficiency I will have enough in the tank to complete this next time.

Chins@bodyweight 8,8,8

[CDG]

4/4

Squat 45x2x5 125x5 175x3 225x2 275x3x5 PR
I unlocked my upper back for some unknown reason on one rep. Ouch. The rest looked fine, although I was lifting my chest on a few reps and I noticed the immediate change in bar speed. I'll have to focus harder on staying in my hips. Also, my 1 rm estimate is around 315 after today. Getting closer...

Press 45x5 70x3 95x2 120x1 145x3x5 PR
Absolutely nailed it. I've finally found the right balance between warm ups and work sets. This felt great today.

Deadlift 135x5 185x3 225x3 270x2 315x5 PR
I felt like I could handle the jump, and I was right. Felt easy, and this is the heaviest amount of weight I've ever lifted.

I'm stronger, but I'm not strong enough.

[CDG]

I saw another log with an Excel spreadsheet, so I thought I would put together one for my first 40 workouts on the program. Aside from a major squat reset due to injury, the lifts look linear:

CDG LP OVERVIEW

CDG LP STACKED

Cool features: Every reset restarts the line, but soon trends over the original plateau. The Deadlift, as the greatest stress, increases the fastest and the most consistently, driving the other lifts. All other lifts have been reset by 10% just once, and haven't stalled since the weight gain. Additionally, Chin up volume (measured by adding the reps to failure) has stayed relatively consistent, indicating an increase in strength (my weight has increased since December by 15 lbs.).

[CDG]

4/7

Squat 45x2x5 130x5 180x3 230x2 280x3x5 PR
Warmup with bar felt stiff and awful. Got much better by 180. All to depth, great hip drive, and no stupid neck movements.

Bench 45x2x5 90x5 135x3 180x2 227.5x3x5 PR
Fixed the form and these went up easy! This LP is a blast!

Chins@bodyweight 10,7,7