CDG Novice Log

[CDG]

4/9

I was reading practical programming and realized that I messed up the standard notation. I have been logging weightxsetsxreps, but in order to be consistent, and make this log legible, I'm switching to the PPST notation of weightxrepsxsets.

Squat 45x5x2 90x5 135x3 180x2 220x5x3
Light day, felt terrible during warmups, but felt much, much better after the work sets.

Press 45x5 70x3 95x2 120x1 147.5x5x3 PR
These were not easy, but they were not impossible. Presses definitely respond to higher intensity training.

Power Clean 65x3 95x2 115x1 140x3x5 PR
I did rack flexibility for a few minutes, then went straight to the 10 lb. bumpers. The warmups all felt great, I didn't feel achy or slow. During the work sets, I had trouble slamming the elbows under the bar. I was about 75% correct, hopefully more weight will make me more precise. I also adjusted my feet position every time, because last time I was not resetting my stance, causing my jump to be less explosive. I also tried the hook grip, and that helped my elbows move so much quicker. A very helpful cue is to think "elbows and feet slam together."

[CDG]

4/10
Squat 45x5x2 105x5 165x3 225x2 285x5x3 PR
The first set was flawless. The next two suffered from poor neck placement, I've been thinking look down and craning my neck. This has caused inconsistent neck pain. Every set was to depth, but I must work on my neck position.

Bench 45x5x2 90x5 135x3 185x2 230x5x3 PR
These went up easy, a power lifter spotted me and informed me that I'm exhaling too much during the lift, and that I wasn't locking out above my shoulders. I adjusted my position and kept my air in tightly, and the lifts were much easier.

Chins@bodyweight 8,7,7
I felt exhausted by the squats and bench. I know I can do more.

[CDG]

4/14

Bodyweight: 214 lbs.

Squat 45x5x2 110x5 170x3 230x2 290x5x3 PR
These were tough, but felt better than Tuesday. I had one bad squat with two vertical a back last time, and this caused my hip flexor tendinitis to become vey acute the last couple days. I was having trouble walking, but not squatting. I thought about taking today off, but I reluctantly went in anyway. I had no issues squat get pain, and actually feel more flexible after my heavy sets. I worked on my forward lean, and setting those knees out. Everything to depth, the road continues on.

Press 45x5 70x3 95x2 120x1 150x5,4,2 PR
What is happening? I managed last time just fine, but this time around I was having trouble getting the bar to go up evenly. My left arm locks out quick and pushes harder than my right. I lost a rep on he second set due to tightness, but the last set just fell apart. I will tr this again, but I feel the end of LP...

Deadlift 135x5 180x3 225x2 270x2 325x5 PR
Felt hard, went up without any issues. Practicing hook grip on warmups, but I still use straps on the work set. I'm just not ready to risk a work set for the hook until I'm comfortable and consistent with it.

I'm very close to reaching some of my goals, but the daily work schedule is killing my recovery. I'm heavily considering going to 1 on 2 off and switching my squats to two back off sets and triples for the pressing movements. I'll gauge my recovery this week, but the determining factor will be he potential reset to the press. I don't want to lose the intensity and lose ground. Any thoughts on this are welcome.

[CDG]

4/17

Bodyweight: 217 lbs.

Squat 45x5x2 110x5 175x3 235x2 295x5x3 PR
These were mean. My depth was iffy on my very last two reps, but I was greedy, greedy, greedy. I was supposed to workout on Easter and take a light day. I took the whole day off and felt ok to squat heavy today. I barely made it through the last rep, and I felt my back take a beating. Thankfully, I have to workout Thursday and Sunday, so I will just do the light day in the middle of the week and go for 300 on Sunday. I wish I did a light day today though, I was completely exhausted and a little unfocused during the BP.

Bench 45x5x2 95x5 140x3 190x2 235x4 235x3x2 PR
The bench was not great today, and I had an ignorant spotters who decided to intercept a perfectly well moving bar on my good reps. I didn't count them, but I was irritated. He also stood over me like he was going to spit into my mouth while I pressed. No excuses, but its hard to press when someone is mouth-breathing in your face while talking about the dangers of eating too much protein. So he took my rep and then let me know I could afford to lose a few, because "when you get to be my age its hard to lose weight." A PR is a PR, but I've got to redo this mess.

Chins@bopdyweight 8,7,7

[CDG]

4/20

Squat 45x5x2 95x5 135x3 180x2 235x5x3
I played around a little with these. I focused on hip drive during the warm-ups. I played with stance on the second workset, found out why I've got to go a little wider than shoulder width. Everything to depth, felt exhausting, but not hard.

Press 45x5 70x3 95x2 120x1 150x5x3 PR
Everything went up smooth. These pressing exercises are so weird. I also adjusted to a finger-width wider grip, which felt much better going up because the bar wasn't 'floating' 3 inches in front of me. Hip drive felt easier as well.

Cleans 65x3 95x2 120x1 145x3x5 PR
They went up, but I hate them anyway. Shoulders felt terrible all day, must have been the bench two days ago. Ibuprofen time.

[CDG]

4/23

Squat 45x5x2 120x5 180x3 240x2 300x5x3 PR
History in the making! I finally crossed the 300 threshold, and it was a real grind. My technique looked great on film with the right stance, and I had ZERO back strain. With fantastical long femurs, my low bar squats look like I'm parallel to the ground, so no back strain means I had my knees out, and my hip drive. Woohoo!

Bench 45x5x2 95x5 140x3 190x2 235x5x3 PR
My warmups felt really, really good. I was surprised, once again, at how easy this lift went up when last time I was fighting for triples. I also kept my air in for the descent/ascent, which helped me maintain tightness. On to the next!

Chins BWx10,8,6
One of those crazy days where I managed a set of ten, even after the other work. The two day recovery is definitely working for me.

[CDG]

4/25

Squat 45x5x2 95x5 140x3 190x2 240x5x3
I hurt my shoulder yesterday. It ached all day today and really flared up during the sets of squat. These went up easy, but I was super stiff during warm-ups.

Press 45x5 75x3 100x2 125x1 152.5x3 PR 152.5x2x2
Shoulder pain. I hate when this crap interferes with the progression. I was feeling strong, but the pain when I bend my arm was distracting. My Shoulder still hurts.

Deadlift 135x5 185x3 230x2 280x1 335x5 PR!
The warmup dreads felt awesome, and I probably got more for it because of my lack of pressing. This time the lift was harder, I'll switch back to fives. I think I will switch out the clean, they keep agitating my shoulder. I'm thinking of going with weighted Chins and barbell rows. Patience, patience! That 3 plates squat is just around the corner!

[CDG]

4/28

Bodyweight: 219 lbs.

Squat 45x5x2 115x5 175x3 240x1 305x5x3 PR
I read Andy Baker's warmup sets and adjusted my sets. I took extra shoulder warmup time because of my last workout. Everything felt good, workset were very hard, but they were done, below parallel. I also chalked my shirt, which helped.

Bench 45x5x2 95x5 140x3 190x1 237.5x5x3 PR
I watched the video on enforcing the arch with leg drive. I focused on this heavily, and it really helped my work sets go up much easier. Overall a great session.

Chins 10lbsx5x3 PR
I've never done weighted chins before, they were unexpectedly challenging. I felt that I hit a great starting weight. I will start increasing these, maybe every other chin workout.

10 lbs from reaching my squat goal
15 lbs from reaching my deadlift goal (based on e1rm)
Life is grand in the valley.
BUT, there is no way I will go to 1 day rests again during this LP, I simply need 2 days or I feel dead.

[CDG]

5/1

Squat 45x5x2 135x5 185x3 225x1 245x5x3
Light squat day, felt sore. I adjusted my warmup sets according to Andy Baker's How to Warm Up. This warmup scheme is much, much better.

Press 45x5 75x5 105x3 135x1 152.5x4x3 PR
I just couldn't get the fifth rep on any set. I've been here before, next time I'm sure the five will go up easy.

Deadlift 135x5 225x5 270x3 310x1 340x5 PR
I adjusted the warmup scheme for this and it actually felt better. I also pulled 310 off the floor without straps. That's a 'raw' PR, guess my hands got stronger and I didn't know it. Once upon a time, my 2 rep max was 270.

The wife is working out with me now, she wants to get a little stronger. I checked her diet and added some much needed protein, and now she's on an LP. She is so strong, and her progress is great. I'll put her numbers up occasionally to show her growth. My mother also wants to get stronger from a recommendation from her doctor. She has trouble squatting her own body weight, so I had her using a chair in her first session. Everybody on this site needs to pick up a copy of Practical Programming, it is bar none the best resource available for workout plans.

[Dejackson]

Keep it up man! What's the diet/nutrition look like these days??