Smaller increments on Advanced Novice LP

[Roman B.]

Sat., 20. BW: 160.

Sun., 21; 19:03-20:48. BW: 161.5.

Light SQ: 44 x 5 x 3, 88 x 5 2, 132 x 5; with belt: 176 x 5, 198 x 5, 209 x 5 (easy).

BP: 44 x 5, 88 x 5 x 2, 110 x 5; with belt: 137 x 3, 154 x 1 (hard), 157.6 x 5 x 3 (hard). Will continue alternating 2.2 and 3.3 lbs jumps.

DL+belt: 155 x 5, 199 x 3, 221 x 1, 243 x 1 (hard), 247.8 x 5 (hard). Used chalk for the first time, it really helps.

Chin-ups: BW x 11.

Ate more, slept better.

[Roman B.]

Mon., 22. BW: 161.5.
Tue., 23. BW: 161. Ate less and not by my usual schedule. Slept badly. Decided to make this an additional recovery day.

Wed., 24; 15:22-16:21 (SQ) and 17:20-20:17. BW: 160.

SQ: 44 x 5 x 3, 88 x 5 x 2, 132 x 5; with belt: 187 x 3 (minor form issues), 209 x 1, 220 x 1 (minor form issues), 223.8 x 5 x 3 (hard, form issues, slightly hurt my back, long rest between sets). Will attempt alternating jumps between 2.2 and 3.3 lbs as well.

PR: 44 x 5 x 2, 66 x 5 (felt heavy), 84 x 3; with belt: 99 x 1, 103.6 x 5 x 3 (minor form issues). Will attempt alternating jumps between 1.1 and 2.2 lbs.

DL warm-up: 133 x 6, 177 x 3.

Pull-ups: BW x 11; Chin-ups: BW x 11.

Video is needed for form self-correction. Number of minor injuries increases. Next 2 days will be rest as usually, despite an additional day before.

[Roman B.]

Due to its precise adjustability, I've been using the Rogue 2-ply Deadlift belt since August for all lifts except DL (for which I have a 2.5" Bestbelt). 10 or 15 days ago (can't remember) it didn't keep up to my abs contraction and opened during press work set. I hurt sharply something in my back right at the top of the belt and about 3 inches to the left from my spine. It didn't disturb me much, but the bad news is that every few days it hurts more and more when I contract those muscles. I don't contract them normally, nor during any of my lifts, unless I explicitly aim for that, so this doesn't disturb me much. But I stopped using that "belt" since that moment. I always suspected it might not hold a heavy lift, but didn't expect it to be press.

[Roman B.]

Thu., 25. BW: 159.6 lbs. Lost weight due to poor nutrition on previous day.
Fri., 26. BW: 160 lbs.

Sat., 27; 18:48-20:10. BW: 161.6 lbs.

SQ: 44 x 5 x 4, 55 x 5 x 2, 154 x 5; with belt: 199 x 3, 221 x 1, 227 x 5 x 3 (form has improved due to use of video).

Set 1 (side view): https://www.youtube.com/watch?v=PvWXKj3kexM
Set 2: https://www.youtube.com/watch?v=7c_peE65pYs
Set 3: https://www.youtube.com/watch?v=as-aC4FBVOw

BP: 44 x 5, 88 x 5 x 2, 110 x 5, 138 x 3; with belt: 156.5 x 1, 160 x 5 x 3 (hard, in the first and the second sets bar path was very unstable).

DL warm-up: 133 x 6.

Pull-ups: BW x 11; Chin-ups: BW x 8.

Minor symptoms of cold/flu, likely nothing to worry about.

[Roman B.]

Mon., 29; 19:20-21:20. BW: 163 lbs.

Light SQ: 44 x 5 x 3, 88 x 5 x 3, 132 x 5; with belt: 177 x 5, 199 x 5, 210 x 5 (http://youtu.be/_bMu9XS7fu4).

PR: 44 x 5 x 2, 66 x 5; with belt: 88 x 3, 99 x 1, 105.8 x 5 x 3 (bad form in sets 2 and 3, but felt easy overall). Didn't plan for another big jump, but felt that it was possible and decided to try.

DL+belt: 155 x 5, 177 x 3, 199 x 1, 221 x 1, 238 x 1, 249 x 1, 253.3 x 5 (felt heavy, the last two reps my back rounded, but not too much: https://www.youtube.com/watch?v=wTwOCHrfBGQ).

Chin-ups: BW x 14.

[Roman B.]

Wed., 31; 19:07-21:12. BW: 163 lbs.

SQ: 44 x 5 x 3, 88 x 5 x 3, 154 x 5; with belt: 199 x 3, 221 x 1, 229 x 5 x 3 (hard, moderate form issues).

BP: 44 x 5, 88 x 5 x 2, 110 x 5; with belt: 139 x 3, 159 x 1, 162 x 2 (easy, decided to increase), 163 x 5 x 3 (hard, with moderate form issues in the second set). This is the first time I bench-pressed my body weight.

DL warm-up in weightlifting shoes (0.75" heel): 133 x 6 (easy), 177 x 3.

Pull-ups: BW x 12; Chin-ups: BW x 9.

Due to diarrhea ate little today, my BW dropped to about 161 lbs by the evening.

A 55 lbs plate slipped from my hands when I was unloading the bar. I managed to slow it down while sitting down myself, and it landed just above my knees. Quads took the impact. No injury, only some initial pain and minor scratches. This is disturbing, given that I always pay great attention when dealing with 45s and 55s, and that (for no reason) I was expecting something bad to happen today.

Very happy with current results in all lifts, and with the fact that my LP is still going on without any deloads (admittedly at a relatively slow pace).

[Roman B.]

Thu., January 01, 2015. BW: 161 lbs.
Fri., 02. BW: 162.5 lbs.

Sat., 03; 19:34-21:14. BW: 163 lbs.

SQ: 44 x 5 x 3, 99 x 5 x 2, 155 x 5; with belt: 199 x 3, 221 x 1, 231.3 x 5 x 3.

PR: 44 x 5 x 2, 66 x 5; with belt: 88 x 3, 99 x 1 (hard), 108 x 5 x 3 (moderate form issues).

DL warm-up in weightlifting shoes: 133 x 6.

Pull-ups: BW x 12; Chin-ups: BW x 10.


Sun., 04. BW: 164.5 lbs. Many muscles hurt after the last workout.

Mon., 05; 19:44-21:04. BW: 164 lbs.

Didn't recover well. Too many chins and large jumps? Warming-up very carefully, feel like the risk to injure myself is large.

Light SQ: 44 x 5 x 3, 88 x 5 x 4, 132 x 5; with belt: 177 x 5, 199 x 5. Most sets felt heavy, form was bad in all sets. Decided to stop.

BP: 44 x 5, 88 x 5 x 2, 110 x 5, 143 x 3 (hard); with belt: 161 x 1 (hard), 165 x 5 x 3 (very hard). Also felt that an injury was likely, but managed to finish all sets (did 10 min rest).

Cancelled the other exercises this session, will do deadlifts next time.

[limace31]

Mon., 29; 19:20-21:20. BW: 163 lbs.

DL+belt: 155 x 5, 177 x 3, 199 x 1, 221 x 1, 238 x 1, 249 x 1, 253.3 x 5 (felt heavy, the last two reps my back rounded, but not too much: https://www.youtube.com/watch?v=wTwOCHrfBGQ).

Your form is great (so much better than mine).
I thought the negative part was just "controlled". I might want to check that again.

[Roman B.]

Your form is great (so much better than mine).

Thanks, it is much better than it was before, compare to my other thread from last Winter. I ended up with an injury back then.

I thought the negative part was just "controlled". I might want to check that again.

You're right. It is psychological, I hesitate moving it down faster as it seems I'm going to hurt my legs. Probably won't be able to continue this way as the weight increases. I started worrying less after seeing some of the coaches putting it down quite slowly (it might have been Michael Wolf or Tom Campitelli, can't remember right now).

[Roman B.]

Tue., 06. BW: 164.5 lbs.

Wed., 07; 18:47-21:04. BW: 163 lbs.

SQ: 44 x 5 x 3, 99 x 5 x 2, 155 x 5; with belt: 199 x 3, 221 x 1, 230 x 1, 234.5 x 5 x 3 (very hard, moderate form issues).

PR: 44 x 5 x 2, 66 x 5; with belt: 88 x 3, 99 x 1 (hard, form issues), 106 x 1 (ditto), 110 x 5 x 3 (ditto, will decrease jumps).

DL with belt & weightlifting shoes: 155 x 5, 199 x 3, 221 x 1 (easy), 243 x 1 (hard), 254.4 x 1, 258.8 x 3 (very hard, only managed 3 reps). Didn't expect to increase DL weight this session since this is the first time I used shoes with 0.75" heel for work sets. But 254.4 lbs didn't feel heavy, so I tried. But it was too hard and starting the 4th rep I felt that my back didn't get into position, so I put the barbell down after about 3-4". Next time will try increasing 1 lb and see if I can finish 5 reps.

Well-recovered. Load was too high, perhaps. Increased use of HMB and TMG to 2g/day, and R-ALA from 0.15 to 0.3 g/day. This should improve recovery.


Thu., 08. BW: 164.5 lbs.