DTFP Novice Training Log

[tcchappelear]

BW - 245
Squat: 255 x 5 x 3
Bench: 215 x 5 x 3
DL: 335 x 5 x 1

Squat felt great. Last rep on bench was a little grindy. Last rep on DL was tough. Got'em all in tho.

[tcchappelear]

Forgot to log my light workout on 10.16.2024:

BW: 244
Squat: 230 x 5 x 3
Press: 122.5 x 5 x 3

Medium Day - 10.19.2024

BW: 246
Squat: 260 x 3 x 3
Bench: 220 x 3 x 3
Dead Lift: 340 x 1

Workout felt fine. Not as good as last Saturday's Medium workout but good. Video'd the last set of squats. Depth was a little suspect. Will film all 3 sets on Monday and monitor depth.

Showed up and got it done - SUAGID!

[tcchappelear]

BW: 247
Squat: 260 x 5 x 3
Bench: 220 x 5 x 3
Deadlift: 340 x 5

Squats felt best. Last reps on bench and deadlift were a little grindy. Overall felt great for a heavy day and a Monday. Maybe I cut my NLP off too early but being 56 had something to do with that. Looking to continue to make progress. Goal is 300, 250, 400 for sets of 5.

[tcchappelear]

BW: 243
Squat: 235
Press: 125

Sled Push - 8 x 10 yards

Presses are feeling rough.

[Bill Anders]

Good to see that you're getting back at it. As you may have learned over the years, consistency is king, especially at 56 (same here).

It does look like you did cut your NLP short, based on most of your lifts (good DL, tho). But if you weren't recovering, it would be time to mix it up a bit. Running HLM as prescribed might run you into the same problem though, specifically running Heavy for all of your lifts on the same day. The two that will beat you up the most, naturally, are the squat and deadlift. If you're going to run both of those heavy on the same day, you'll want two full recovery days after (your training weekend) before the next training week [not like you did this week with Medium on Saturday, Heavy on Monday and Medium (again) on Wednesday]. Where's the light day?

And even then, that two day recovery period won't be enough once both are north of 300lbs, as the following Light day will start to feel quite heavy, too. So if you start feeling beat up soon, consider running your heavy squat and heavy pull on separate days, maximizing time between as much as possible during the training week and between training weeks. For me, I eventually settled on a 4-day Heavy/Light Split, with heavy squats on Tuesday and heavy pulls on Friday, heavy Presses on Monday and heavy Bench on Thursday.

The one thing that being 56 will get you is starting to look towards minimizing your effective dose. If you're following templates written for 20-30 year olds in mind (like HLM), you're going to get beat up too much. So you need to figure out where you can scale back a bit but keep the intensity high enough to move forward. Rip published a good article on this while you were away called, simply enough, The Minimum Effective Dose of Training.

Keep at it!

[tcchappelear]

Thanks for the feedback Bill.

[tcchappelear]

BW: 245
Squat: 265 x 3 x 3
Bench: 225 x 3 x 3
Deadlift: 345 x 1

This workout felt tougher than the medium workout the past couple weeks. Not eating great or sleeping great this week. I will have 2 full rest days before heavy on Monday.

May move heavy DL to Wednesday per recommendation of Bill Anders.

[tcchappelear]

BW: forgot to weigh
Squat: 265 x 5 x 3
Bench: 225 x 5 x 3

Today felt great. Both squat and bench felt light. I did get in two days of recovery from my Medium workout on Friday - last couple of weeks I did the Med workout on Saturday. Made a huge difference.

I also moved my deadlift to Wednesday with light squat and press. I think I am still going to the medium DL on Friday.

[tcchappelear]

BW: 246.4
Squat: 240 Light
Deadlift: 345 Heavy
Press: 127.5