Let's see what we've gotten ourselves into here:
Monday (9/25) top set of 20
Squat 80
Bench 77.5
Deadlift 120
Barbell Row 95
Power Clean 65
Strict Press 45
Tuesday (9/26) Run
4.3mi @ 10:26/mi (fasted LISS/LSD)
I have two events I am currently training for:
Rowing: SWEAT (Southwest Ergometer Amateur Tournament) in February 2018. Standard 2km indoor event on a rowing machine.
Running: Leadville (Colorado) Heavy Half in June 2018. The race distance is 15.46 miles and includes 3,720 feet of elevation gain. The peak elevation is 13,185 feet (Mosquito Pass).
I finished my novice linear progression (NLP) with the following:
Press 87.5 (from 55)
Deadlift 265 (from 135)
Bench 135 (from 100)
Squat 220 (from 135)
I am a 39 year old male, 195 pounds, and 6'5" tall.
I have a connective tissue disorder which means I AM A SPECIAL SNOWFLAKE insomuch as I have unique exercise guidelines I follow. The gist is that I tend to favor a top end set of 20 reps and I also avoid the valsalva maneuver. Both are designed to avoid spikes in systolic blood pressure. Both result in some pretty sad weight totals. But, hey, I'm alive.
My NLP is logged over at: I broke my foot and ended up here… with you... doing a novice linear progression.
Let's see what we've gotten ourselves into here:
Monday (9/25) top set of 20
Squat 80
Bench 77.5
Deadlift 120
Barbell Row 95
Power Clean 65
Strict Press 45
Tuesday (9/26) Run
4.3mi @ 10:26/mi (fasted LISS/LSD)
Last edited by Ivey; 09-28-2017 at 06:40 AM.
Wednesday (9/27) top set of 20
Squat 85
Bench 80
Deadlift 125
Row 95
Strict Press 47.5
Power Clean 65
Cautiously increasing weight
Thursday (9/28) Run
2.1mi @ 9:30/mi (included 0.9mi segment in 8:35)
Friday (9/29) top set of 20
Squat 90
Bench 82.5
Deadlift 130
Row 97.5
Strict Press 50
Power Clean 67.5
Both runs this week were done on an overnight fast
Monday (10/2) top set of 20
Squat 95
Bench 85
Deadlift 135
Row 97.5
Strict Press 52.5
Power Clean 70
Tuesday (10/3) Run
4.4mi @ 10.09/mi (LISS)
Wednesday (10/4) top set of 20
Squat 100
Strict Press 57.5
Deadlift 140
Bench 87.5
Row 97.5
Power Clean 72.5
Finally getting to the point where doing 6 lifts in one sessions is too much. Will try one more before deciding on a split.
Thursday (10/5) Run
2.1mi @ 9:30/mi
Monday (10/9) top set of 20
Squat 105
Bench 87.5
Deadlift 145
Tuesday (10/10) Run
4.3mi @ 9:41/mi
Wednesday (10/11) top set of 20
Power Clean 75
Strict Press 57.5
Row 100
Last edited by Ivey; 10-24-2017 at 05:48 AM.
Friday (10/15) top set of 20
Squat 110
Bench 87.5
Deadlift 150
Power Clean 77.5
Strict Press 45
Row 102.5
Sunday (10/15) Run
2.9mi @ 7:36/mi
Monday (10/16) top set of 20
Squat 115
Bench 87.5
Deadlift 155
Power Clean 80
Strict Press 57.5
Row 105
Sunday (10/22) top set of 20
Squat 120
Strict Press 57.5
Deadlift 160
Monday (10/23) Run
1.5mi @ 10:43/mi
Took a 5-day break thanks to a bit of surgery. Back at it now.
Tuesday (10/24) top set of 20
Squat 125
Bench 87.5
Row 110
Ergometer (drills)
Wednesday 10/25 Run
5.3mi @ 10:10/mi
Thursday 10/16 top set of 20
Squat 130
Strict Press 57.5
Power Clean 82.5
Ergometer (drills)
Monday (10/30) top set of 20
Squat 135
Strict Press 57.5
Deadlift 170
Ergometer (drills)