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Thread: Adaptive programming to avoid injuries, experimentation, and further gains

  1. #21
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    • wichita falls texas march seminar date
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    Quote Originally Posted by SeanThornton View Post
    I had self-modified my DL NLP to 2 sets of 5, feeling I needed more volume. That lasted til it got heavy, and I soon realized that one set of 5 was plenty.

    If I ever have a need to repeat NLP in the future, I'll use the "feel like I need more volume" sensation as a sign that I can make 10# jumps instead of 5#.
    After I hit 140kg, I’ll be in new PR territory, I’ll switch to a lighter volume day (maybe 85%) on Mondays, clean pulls on Wednesday, and intensity and a new PR attempt each Friday.

    Later when that gets too much I might do 2 days of clean pulls and one deadlift day a week.
    Last edited by positronbomb; 06-01-2019 at 05:26 PM.

  2. #22
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    Todays workout
    Week 3

    NLP Leg Press: 220kg (270kg including sled weight), 3 sets of 5
    TM OHP: 56kg, 5 sets of 5
    PBM Bench: 80kg, 15, 9, 9 reps
    NLP Deadlift: 140kg, 5 reps (PR)
    Chin ups: +10kg, 5 sets of 5

    Now in PR territory for deadlift. Hopefully I can avoid any more back injuries and make a clean run to 165kg.
    Leg press seems to put some muscular strain on my lower back. This pain certainly affects my deadlift attempts. I may need to deadlift before doing leg press, or maybe alternate leg press and deadlift days. Iím hoping my back will adjust to this different training stress and I wonít need to mess around with the program too much.

    I will now reduce weight increments on deadlift to 2.5kg, and may start alternating deadlift with clean pulls soon.

  3. #23
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    Week 3
    Today’s Workout

    Dumbell Lunges: 2x25kg, 2 sets of 30
    PBM Bench press: 90kg, 11, 7, 7
    Paused Bench: 80kg, 5
    Lt OHP: 42kg, 5
    Lt 60į Bench: 50kg, 2 sets of 5
    NLP Deadlift: 142.5kg, 5 (PR)
    Lt Squat: 60kg, 2 sets of 5
    Lt Lat Pulldowns: 170lbs, 3 sets of 5
    Lt Seated Rows: 180lbs, 2 sets of 8

    Another amrap PR on bench, and PR for deadlift.

    Back is bloody killing me after deadlift today, not really injured but I went into deadlift still with muscular strain from leg press.
    I might need to skip deadlift on Friday to give my back a chance to recover.
    Last edited by positronbomb; 06-05-2019 at 06:11 AM.

  4. #24
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    Feeling dead tired today, the back pain has reduced significantly, but feeling totally dead, kind of a nice feeling actually, hahahaha.
    I won’t deadlift tomorrow, gonna give my body a chance to recover.

    Got myself a coach. He is an Olympic Weightlifting Coach, but also trains powerlifting.

  5. #25
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    Week 3
    Todayís workout

    NLP Leg Press: 225kg (275kg including sled weight), 3 sets of 5 (PR)
    PBM Bench: 100kg, 6, 4, 4
    TMI OHP: 62kg, 5
    TMI Chin ups: +20kg, 5 reps

    PRs on Bench 6 reps at 100kg, and 225kg on leg press.

  6. #26
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    Monday's workout
    Week 4

    NLP Leg Press: 230kg (280kg including sled weight), 3 sets of 5 (PR)
    TMV Bench: 92.5kg, 7 sets of 5
    PBM OHP: 48kg, 15, 8, 8 reps
    NLP Deadlift: 120kg, 2 sets of 5
    Chin ups: +12.5kg, 5 sets of 5

  7. #27
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    Week 4
    Today’s Workout

    Dumbell Lunges: 2x25kg, 2 sets of 30
    PBM OHP: 54kg, 10, 6, 6
    TM Close Grip Bench: 82.5kg, 3 sets of 5
    Lt Squat: 65kg, 2 sets of 5
    Lt Lat Pulldowns: 170lbs, 3 sets of 5
    Lt Seated Rows: 180lbs, 2 sets of 8
    Last edited by positronbomb; 06-12-2019 at 04:12 AM.

  8. #28
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    Week 4

    Today's workout

    TMI Bench: 102.5kg, 5 reps (PR)
    Deadlift: 145kg, Failed at warmups
    TMI Chinups: +22.5kg, 5 reps
    Leg press: 135kg, did not attempt

    Happy to get a bench PR today.
    Back is absolutely killing me, couldn't even pull 120kg off the floor for a single rep, which is a light warm up weight.
    Didn't even bother doing leg press because of the back pain.

  9. #29
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    TMV Leg Press: 200kg (250kg including sled weight), 3 sets of 5
    TMV OHP: 57kg, 5 sets of 5
    PBM Bench: 77.5kg, 16, 10, 10
    NLP Deadlift: 100kg, 5 reps
    TMV Chin ups: +15kg, 5 sets of 5

    Reset deadlift because of back pain.
    Reduced range of motion on leg press to protect back.

  10. #30
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    starting strength coach development program
    Week 5

    Yesterday's workout

    Dumbell lunges: 2x25kg, 2 sets of 30
    Lt Squats: 80kg, 5 reps
    PBM Bench: 82.5kg, 14, 8, 8
    Close grip bench press: 82.5kg, 3 sets of 5
    Lat pulldowns: 170lbs, 3 sets of 5
    Seated rows: 180lbs, 2 sets of 8

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