The Final Log

[CommanderFun]

Starting this one for all training going forward, no more different logs for different training experiments like I used to do.

After spending a lot of time trying to fuck around with hypertrophy based programming to see if "phase potentiation" is a thing, I'm just going back now to the basics that actually got me strong in the first place. Starting off with a simple NLP. If phase potentiation is indeed a real phenomenon, then I SHOULD be able to LP into higher numbers than I have before. If that doesn't turn out to be the case, all the more reason to stick to strength programming and kick hypertrophy to the curb.

5/22/24

No Weigh-In (vacation)

Squat 185x5x3
Press 95x5x3
Deadlift 275x5

5/29/24

Weigh-In: 261.2

Squat 155x5x3
Bench 165x5x3
Deadlift 275x5x3

6/1/24

Weigh-In: 260.8

Squat 175x5x3
Press 95x5x3
Deadlift 285x5x3


Got my start weights while still on vacation, so I didn't up them for their next sessions since it was like a week until I got back home. It felt like the squats might have been a bit heavy since I'm pretty deconditioned from sets across type work, but 155 was too light so I jumped to 175 for the next workout. If I don't really notice any soreness tomorrow I might try 195 on monday. Been deadlifting for 3 sets to start, but will probably go back down to 1 set due to time constraints. Doing the workout today with my wife took an hour and a half, which might be too much for work days. Overall I've gotta say I am feeling pretty good. I'm thinking doing one set to failure wasn't for me.

[Bill Anders]

Your experiments have been fun, and interesting, to follow CDR Fun. You've helped us who have been paying attention learn a lot.

The best part about jumping in and re-running your (N)LP is that you've also learned a lot about the process and will be able to push yourself further than you ever had for LPs prior. That is, as long as you quit running those deadlift sets across like you did (or mis-typed on 6/1/24). Leave that sort of overload event for after you've achieved your 200/300/400/500 goal.

Keep at it!

[CommanderFun]

The sets across is not going to stick around, I'm just doing it while the deadlift and squats are still pretty light. It'll probably get cut early on simply for time constraints. I train before work on my weekday sessions so cutting some time out will be important.

[CommanderFun]

6/3/24
Weigh-In: 260.6

Squat 195x5x3
Bench 170x5x3
Deadlift 315x5

6/6/24
Weigh-In: 264.2

Squat 205x5x3
Press 100x5x3
Bent Row 135x5x3

6/8/24
Weigh-In: 260

Squat 210x5x3
Bench 175x5x3
Deadlift 325x5
Dip Machine 225x8x3
Cable Lateral Raise 15x8x3
Incline Curl 25x8x3
Calf Press 405x8x3

Doing bent-over rows instead of power cleans. Basically a barbell row, but not ever touching the floor, only coming close. I've done power cleans in the past, I don't like them. My proportions make olympic lifts pretty awkward. Obviously, did a bunch of extra shit on saturday. Just playing around there since I have the extra time. I'm keeping all this stuff pretty far from hitting failure, and advancing it slowly. If I catch a whiff of it causing any problems, I'll just drop it. The hope is it'll go after some stuff I don't feel gets as much work from the main lifts. This is especially true of calf work, I feel like it helps a lot with my left knee issues.

[CommanderFun]

6/10/2024
Weigh-In: 262.4

Squat 215x5x3
Press 105x5x3
Bent Row 145x5x3

6/13/2024
Weigh-In: 264.6

Squat 220x5x3
Bench 180x5x3
Deadlift 335x5

6/16/2024
Weigh-In: 263.6

Squat 225x5x3
Press 110x5x3
Bent Row 155x5x3
Hack Squat 220x8, 200x8x2
Dip Machine 225x9x3
Incline Curl 25x9x3
Cable Lateral Raise 15x9,8,8

Things still moving along okay. Squats feeling pretty hard, but not a limit grind quite yet. Subbed out the calf work for a hack squat machine that I do up on my toes. Puts a little work into the calves and more into the quadriceps. I feel like those aren't getting much either. Didn't want to add ANOTHER exercise on these weekend sessions, so I figured having one that does the work of both would be better.

[CommanderFun]

6/19/24
Weigh-In: 267.4

Squat 230x5x3
Bench 185x5x3
Deadlift 345x5

6/22/23
Weigh-In: 264.6

Squat 235x5x3
Press 115x5x3
Bent Row 165x5x3
Calf Press 405x9x3
Incline Curl 25x10x3

6/24/24
Weigh-In: 268

Squat 240x5x3
Bench 190x5x3
Deadlift 355x5

6/27/24
Weigh-In: 267.6

Squat 245x5x3
Press 120x5x3
Bent Row 175x5x3

6/29/24
Weigh-In: None (was away from home)

Squat 250x5x3
Bench 195x5x3
Deadlift 365x5

Slowing down the row and deadlift progressions up ahead. Press and Bench are feeling hard but that 195 workout surprised me. Might have been because I was in a different gym.

[DaveJF]

Happened upon an old thread on here and was wondering if you recall the H/L Split you were referring to in this post: Volume day 3x8s for intermediate masters?.

Was it the one on p155 of PPST, p265 of BBRx, or another one I'm missing?

Assuming it was from PPST, I'd like to add that it looks very similar to what many followed "back in the day" in the small town black-iron gym I belonged to. Most of the younger lifters probably belonged on something closer to SSLP when they started, but even so many made great progress over several months on the program.

Thanks.