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Lower Body LP
Monday 12/28
Squat.........310x5x3
Bench.........245x5x5
Power Clean.180x3x5
Wednesday 12/30
Squat.........315x5x3
Press..........155x5x5
Deadlift.......385x5
Friday 1/1
Squat.........320x5x3
Bench.........285x3x2
Press..........172x1x5
Power Clean.185x3x5
Truckin'. Might get one more week out of triples on bench? Both triples at 285 were really tough.
Happy New Year! For me - 2021 is going to be the year of the three plate bench and the four plate squat.
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Lower Body LP
Monday 1/4
Squat.........325x5x3
Bench.........250x5x5
Deadlift.......395x5
Wednesday 1/6
Squat.........330x5x3
Press..........157x5x5
Power Clean.155x3x5 <--- reset to clean up arm pull
Friday 1/8
Squat.........335x5x3
Bench.........290x3x2 <--- bar came to a dead stop on rep 3 both times
Press..........174x1x5
Deadlift.......405x5 <--- back up to pre-injury weight!
I haven't been sleeping very well, so recovery has been a challenge. It's time to move back to an intermediate pulling schedule and implement light day squats.
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Hey, I wanted to let you know that your novice training log (as well as ajindahl's) were immensely helpful to me. I plagiarized your intro for my log and am going to catch up on the last ~8 weeks or so of progress and idiocy. It's here if you care, but I'm really only posting to say thanks. Looking forward to you crushing your goals this year!
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Major Setback - Commence Long Layoff
Monday 1/25
Squat.........310x5x3
Bench.........225x5x5
Power Clean.135x3x5
I caught the deadly, deadly virus at the beginning of the month. Starting on 1/8, I felt like shit for about a week and a half, then I felt recovered enough to get back to training. It was a two week layoff in all. This workout was VERY hard; I lost a good amount of strength.
AND THEN...
Wednesday 1/27
Admitted to the hospital with pulmonary embolism in both lungs after I started coughing up blood. I also ended up with a small lung infarction. For some unlucky people, the virus makes our blood prone to clotting. I'll be on blood thinners for about three months, and it will be around two months before I get back to training. Whenever I do get back to training, it will be time to dust off my NLP log for a while until I can call myself an intermediate again. I will pick this log back up after I have returned to training, run through NLP again, and begun weekly programming.
Hooper - thanks for the encouragement, and I'm glad I could help you get started! I will watch your log with interest. Hold down the fort until I get back!
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Wow, that sucks! At least it sounds like everything is under control and it's just a matter of rest/recovery at this point. I imagine things will progress nicely for you once you're back since you'll have already been there once.
Good luck, man. We're all "pulling" for you! (Couldn't resist.)
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Texas Method - Running it Out
I am resuming my Intermediate log after my return to NLP, which ended here: A Blessing in Disguise - Starting Over the Right Way with NLP
To recap: My first run of NLP was summer and fall of 2020. I moved into intermediate programming for a few weeks, got hurt, got hurt a couple more times, then took a layoff. While I was ramping back up from injury, I got the virus and had some follow-on lung complications that put me on my ass for two and a half months. I re-started NLP a couple months ago, and after a nine-week NLP run, I am back to intermediate programming.
My body weight is up to 246 pounds, and I'm 33 now. I'm running out the three day Texas Method, training the bench and the press both for volume and intensity each week. I'm nine weeks out from my first competition - the USAPL Maine state meet in July.
Monday 5/17 - Volume Day
Squat...........330x5x5
Bench...........235x5x5
Power Clean...190x3x5
Wednesday 5/19 - Recovery Day
Squat...........260x5x2
Press............145x5x5
Power Snatch.140x2x6
Friday 5/21 - Intensity Day
Squat...........370x5
Bench...........260x5 <--using wrist wraps for intensity bench
Press............164x1x5
Deadlift.........420x5
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Texas Method - Running it Out
Monday 5/24 - Volume Day
Squat...........335x5x5
Bench...........240x5x5
Power Clean...195x3x5
Wednesday 5/26 - Recovery Day
Squat...........270x5x2
Press............151x5x5
Power Snatch.145x2x6
Friday 5/28 - Intensity Day
Squat...........375x5
Bench...........265x5
Press............168x1x5
Deadlift.........425x2,1,1,1
I got the shot on Wednesday, and I felt like shit until I woke up Friday morning. Because of that, I haven't been eating like I should this week, so I'm not surprised at the deadlift failure. Friday was a really hard intensity day all around. Assuming it's just a recovery issue, I'll eat a ton and try 425x5 again next week.
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The shot rocked me as well. I got mine on a Thursday, was a train wreck Friday evening (fever + lack of appetite + full body malaise). I was definitely weaker on Saturday but back to normal the following Monday. Hopefully it's the same time frame for you.
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Texas Method - Running it Out
Monday 5/31 - Volume Day
Squat...........340x5x5
Bench...........245x5x5
Power Clean...200x3x5
Wednesday 6/2 - Recovery Day
Squat...........270x5x2
Press............153x5x5
Power Snatch.150x2x6
Friday 6/4 - Intensity Day
Squat...........380x5
Bench...........270x4,1
Press............170x1x5
Deadlift.........425x5
Tried 425x5 again and got it! Time to switch to triples on bench - 275x3x2 next week.
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Texas Method - Running it Out
Monday 6/7 - Volume Day
Squat...........345x5x5
Bench...........245x5x5
Power Clean...205x3x5
Wednesday 6/9 - Recovery Day
Squat...........275x5x2
Press............155x5x5
Power Snatch.155x2x6
Friday 6/11 - Intensity Day
Squat...........385x5
Bench...........275x3x2
Press............172x1x5
Deadlift.........430x5
Slowing down bench progression on volume day as I begin the descent through triples.
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