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Finishing off LP
So been running LP for a solid 5-6 months, and gained a good 30 lbs last I checked after a 6 month cut going from 256 lbs and weak sauce, to 200 lbs and extra mild hot sauce. Started gaining weight again in February where I got back on the gain train. I lost and gained back a fairly significant amount of weight in the last 5 years but before I started weight training at all I weighed in at 320 lbs and lost a 140 lbs in 8 months. Anyways since February I reached out to Austin and Jordan and they've been helping me out immensely and I couldn't have done it with out their help. Gained weight again while on LP and now weighing in at 228 6"0'. Anyways without further adieu my current best lifts are:
Squat 320x5x3
Deadlift 365x5x1
Bench 215x3x5
Press 140x3x5
Goblet Squats 405x3
I feel like I can reset the squat, bench and press, and benefit for maybe another couple of PRs and I have taken jordans advice by doing 5x3 and then "stairstepping" the next press/bench session with higher volume 5x5. I am microloading my presses with 1.25s, not my squats or deads tho (dont even know if microloading is a thing for squats and deads with these numbers and progression schemes).
I've read Feiganbaums 12 ways to skin a Texas method, but I was wondering if anyone would recommend any other template just for comparison...couldnt find the medium-light-heavy templates. But that being said I don't even know if I should ditch novice LP yet or give it another reset and final run considering the technique breakdown and grinders, and accumulating knee pain formerly having bullet proof knees.
Last edited by Mike Tearrafinger; 06-16-2017 at 02:03 PM.
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Last week of the bridge:
My notepad on my iPhone keeps deleting the log with anything after week 8:
Week 1: Low Stress
Squat 285 @ 6, 300 @7, 315 @8
CGBP 175 @6, 182.5 @7, 190 @8, 200 @9
Rack Pulls (mid shin) 275 @7, 315 @8, 330 @9
2ct Paused squat 250 @7, 260 @8, 275 @9
Press w/ belt 125 @6, 130 @7, 135 @8
Barbell Row 135@6, 145 @7, 165@8
Deadlift w/belt 315@6, 330 @7, 355@8
Bench Press, 1ct Paused 185 @7, 195@8.5, 202.5 failed at rep 5
303 Tempo Squat 135@5, 185@7, 225@8
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Week 2: Mod Stress
Squat w/Belt 275@7, 295@8, 295@8, 295@8
CGBP 175@6, 182.5@7, 190@8, 200@9x2 sets
Block Pulls (mid-shin) Friday
2ct Pause Squat 250@7, 265@8, 280@9x2
Press w/belt 130@7, 135@8x4
Barbell Row 135@<5, 185@8x3
Deadlifts w/belt 315@6, 330@7, 355@8x3
Bench Press, 1ct Paused 175@7, 185@8, 195@9
3-0-3 Tempo Squat
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Week 3: Moderate Stress
Squat w/Belt 275@6.5-7, 300@8x3
CGBP 185@7, 195@8, 202.5@9x2
Block Pulls 300@7, 315@8, 330@9x2
2ct Pause Squat 255@7, 265@8, 285@9x2
Press w/belt 125@7, 135 4 reps @9, 125@8x3
Barbell Row 175@6, 185@7, 195@8x3
Deadlifts w/Belt 330@6, 345@7, 365@8x3
1ct Pause Bench 165@6, 175@7, 185@8, 195@9x4
303 Tempo Squat 195@6, 205@7, 215@8, 225@8x2
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Week 4
Squat w/Belt 290@7, 305@8x4
CGBP 185@7, 195@8, 202.5@9x3
Block Pulls mid shin 300@7, 330@10, 315@9 w/straps
2ct Pause Squat 255@7, 265@8, 285@9x4
Press w/belt 125@7, 132.5@8x4
Barbell Row 195@6, 205@8
Deadlift w/belt 345@6, 360@7, 380@9.5, 370@8x2
1ct Pause Bench 185@7, 195@8, 200@9, 200@9.5, 195@9x2
303 Tempo Squat 235@8x2
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Week 5
Squat w/belt 285x4@6, 300x4@7, 315x4@8x3
3ct Paused bench 185@7, 195@8, 202.5x4@9x2
2ct Pause Deadlift @1" 285@7, 305@8, 325x4@9x2
Pin Squat 260@7, 275@8, 290x4@9x2
Press w/belt 125@7, 135x4@8x5
Barbell Row 195@6, 205@7, 215x8@8x4
Deadlift w/ belt 360@7, 385x4@8x3
Paused Bench 1ct 192.5@7, 202.5x4@8x2, 212.5x3@10 (misload), 202.5x4@8x2
Squat, no belt 225@6, 275x6@9
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Week 6
Squat w/belt 330@7, 350x1@8, 315x4@8x3
3 Ct Paused Bench 185@7, 195@8, 202.50x3@9x3
3ct Paused Deadlift 325x4@9x2
Pin Squat 275@7, 290@8, 300x3@9x3
Press w/belt 160@10, 150@8, 135x4@8x4
Barbell Rows 205@6, 215@7, 225x6@x4
Deadlift w/belt 425@7, 445x1@8, 405x4@8x3
Bench Press 1ct Paused 210@7, 225x1@8, 205x4@8x4
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Week 7
Squat w/belt 340@7, 355@8, 330x3@8x4
Pin Bench* 205@8x2, 225x3@10
Pin Squat 275x3@7, 295x3@8, 310x3@9x3
Press w/belt 145@7, 150@8, 140x3@9
Barbell Row 225x6@8x4
Deadlift w/belt 430@7, 450@8, 410x3@8x4
Bench Press, 1ct Pause 220@7, 230@8, 210x3@9x4
High Bar Squat, No Belt 230x6@8x4 (Had a painful scratch on my back where the bar would go in a low bar position.)
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Week 8:
Squat w/belt: 345@7, 360@8, 335x3@8x2
3ct Paused Bench: 195x3@7, 205x3@8, 215x3@9
2ct Paused Deadlift @1”: 315x3@7, 345x3@8, 365x3@9
Thanks again for all the help AZB And Jordan!
Last edited by Mike Tearrafinger; 10-06-2017 at 12:28 AM.
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Week 8:
Day 2
Pin Squat 275x4@6-7, 305x4@8, 315x4@9
Press w/belt 145@7, 155@8, 142.5x3@9
Barbell Rows 225@7, 235x6@8x2
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Bridge Week 8: Low Stress
Day 3 (last day of the bridge)
Deadlift w/belt 405@7, 425@8, 395x3@8
Pause Bench, 1ct 215@7, 225@8, 217.5x3@9
Squat, no belt 275x6@8 (needed 1 more set but gym closed)
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