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The Philosopher's Grind
Hello all,
Been lurking and posting occasionally since June 2017. Back in 2010 I ran a mediocre LP that ended when I got skittish about hitting 215lb. As a collegiate swimmer prior to that I'd never been in shape over 200, so of course I thought SSLP was making me fat. FF to last summer: I ran a pretty decent, by the book LP. Stats and numbers below. Now I'm wading into the world of intermediate training. Thought it might helpful to make that journey public, for myself and for anyone who wants to follow along.
I also attended my first seminar in December at WFAC. Highly recommend.
30yo/M/6'1
June 2016:
BW 212
Squat 115x5x3
Press 55x5x3
Deadlift 95x5
Bench 95x5x3
Clean 95x3x5 (7/7/17)
End of LP, December 2017
BW 243
Squat 360x5
Press 142.5x5
Deadlift 385x5
Bench 220x5
Clean 185x3
I'm currently about halfway through The Bridge. Last two workouts (just top sets) were:
2/5
Squat w/ belt: 365x4@8, 365x4@8.5, 360x4@8
3ct Bench: 205x4x2@9
2ct Paused DL, 1": 285x4x2@9
BW 244
Notes: RPEs, especially on supplemental lifts are still dubious, but I'm slowly getting them dialed in. Also, I've been dealing with a bit of pain/discomfort on my right side, perhaps strained oblique or bruised rib? Not really sure, but it eases up as I warm up for the most part so I'm not too worried about it. I'm going a little easy on pulls this week since they tend to aggravate it the most, in terms of post-workout discomfort.
2/7
Pin Squat: 300x4x2@9
Press w/ belt: 140x4@9, 135x4x4@8
Rows: 185x8x4@6
BW 241.5 (unusually low)
Light rows b/c of right side issue.
Today:
GPP -- LISS (30 mins on bike), Chins (22 reps in 7 mins) and isometric ab work (plank :35s on/:25 off x 7mins)
Last edited by jonfla; 02-09-2018 at 03:18 PM.
Reason: Updated GPP
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DL w/ belt: 345x4@6, 365x4@7, 385x4x2@8,8.5, 365x4@7.5
Paused Bench: 205x4@6, 215x4@7, 225x4@8.5, 220x4x3@8, 215x4@8
--> aggravated this unidentifiable r-side issue, so weight drifted down a bit more toward the end
Squat, no belt: 315x6@7, 325x6@8, 335x6@9.5, 320x6@8.5
--> overshot the first work set a little. first time doing beltless squats in a while.
BW 243 -- apparently I've trended down a couple of pounds over the last week or so. probably because I've been bike commuting a bit more than usual.
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Subbed in frisbee and climbing for GPP, because it’s a nice day and life is short.
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Squat w belt: 400x1@8PR, 365x4@8, 355x4@8.5, 345x4@7
3ct paused bench: 195x3@7, 205x3@8, 215x3x2@9
2ct paused deadlift: 255x4@7, 285x4@8, 300x4x2@9
BW 245
R side stilll hurting on bench and deadlift, but seems to be improving.
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2/12
Pin squat: 275x3, 295x3, 310x3x3@9
Press: 155x1@8 PR, 140x4x4
Row: 205x6, 235x6, 240x6x4
BW 244
Could probably have done more on the press single. Need to be a little more aggressive with it to keep up with improvement.
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2/13 GPP
23 chins in 7 mins
Plank: :40 on/:20 off, :35 on/:25 off x5, :40 on/:20 off
30 mins LISS biking
2/14
Deadlift w/ belt: 425x1@8 PR, 385x4@8.5, 365x4x2
Paused Bench: 245x1@8 PR, 225x4x4@8
Squat, no belt: 275x6@6, 295x6@7, 315x6@8.5, 305x6@7-8
Squat was a bit off today. On the plus side, whatever my side issue was, it seems to have mostly dissipated.
2/15 GPP
Climbing: 30 mins
Pullups: 6, 5
Sprints on C2 rower: :20 on/ 1:40 off x6
Very exciting week, with some major PRs on the singles @8.
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Squat w belt: 405x1@9, 375x3@8.5, 365x3@8, 345x3x2@7.5
Bench, 3ct pause: 200x3@7, 210x3@8, 220x3x3@9
2ct paused DL: 275x3@7, 295x3@8, 315x3x2@9
Pain in right side almost gone. Experimented with straps on the DL. Interesting to take the grip out of the equation.
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2/21 Bridge 7.2
Pin Sq: 285x3@7, 300x3@8, 315x3x3@9
Notes: Little L bicep pain, reminiscent of grip issues late LP. Going to have to be diligent about getting my grip right every time.
Press w/ belt: 160x1@8 PR, 155x3x4@8.5, 9, 9, 9
Notes: Press is flying right now. RPEs are probably a little conservative. Little technique variations have significant effect on RPE as well -- duh, but when the technique is dialed in the RPE is lower.
Row: 225x6@6, 235x6@7, 245x6x4@8
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2/22 GPP
pull-ups: 25 in 7mins
Planks: :40 on/:20 off x 7mins
30 mins biking
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2/23 Bridge 7.3
Deadlift: 425x1@8, 400x3x2@8, 390x3@7.5
Bench: 250x1@8 PR, 235x3x3@9, 225x3@7
Squat, no belt: 275x6, 295x6x4
2/24 GPP
Chins x24 in 7 mins
Planks: :40on / :20 off x7mins
Row: 5 min warmup, :20 sprint/ 1:40 rest x6
Climb (bouldering): 3 easy routes, 3 moderate, 2 hard
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