Korbyn’s Novice Linear Progression

[Korbine]

February 19th 2018

Workout B2

Squat: 120kg 3x5

Bench: 100kg 3x5

Powerclean: 70kg 3x5

Notes: I’m dropping my squat down to work on form and slowly progress back up to another PR. I know I still have some progress on the Squat however I was having some knee pain. I took some advice from the form check forum and it helped. I didn’t have any knee pain squatting. After allowing for some extra recovery; Massaging my knees, stretching, and improving my form have made the pain go away.

At the beginning of the program I accidentally did 3x5 on deadlift so that’s why my deadlift didn’t progress as fast as it should. As my deadlift increases I think it will help my squat form as well.

Bench press felt good. PR this session.

Powercleans feel awkward but I do them because I’m supposed to or YNDTP hahahahaha.

I’m using chalk on the deadlift but it’s going to slip out of my hands soon and then I will switch to an alternating grip.

Any advice on when to start doing Chin-ups? Thanks.

[Bliss]

Quick note, cleans are done for 5x3, so 5 triples))

[Korbine]

Thank you for the tip. I will have to correct that. Haha.

[Korbine]

February 21st 2018

Workout A1

Squat: 125kg 3x5

Press: 70kg 1x2, 65kg 1x3, 60kg 1x5

Deadlift: 145kg 1x5

Notes: Squat felt okay. I’m still working on my form but my knees are feeling much better.

Press: my shoulders were still sore from the Powercleans. It’s definitely time to move to Phase 3 and add chins.

Deadlift: felt good. I’m still using overhand grip and I’m using chalk. I asked someone at my gym if I really did five reps because I lost count and I couldn’t believe I actually did it. Haha.

[Korbine]

February 23th 2018

Workout B

Squat: 130kg 3x5

Bench: 102.5kg 2 failed reps 90kg 1x5, 1x3

Chins: 2x2

Notes: I had to go to a horrible gym with horrible equipment and got bad sleep the night before and I had been traveling all day. Bad sleep, bent bars, squishy floors, cheap racks, and overall fatigue means this was a bad session. Haha.

I’ll have two days of rest and I’ll be back at it on Monday.

[Korbine]

Workout A2

Squat: 135kg 3x5

Press: 70kg 1x2, 67.5 1x2, 65kg 1x1, 63kg 1x3

Deadlift: 150kg 1x5

[Korbine]

I moved from the Philippines back to the US so all weights are in pound from this point forward.

Workout B1

Squat: 145lbs 3x5

Bench: 195 3x5

Chin-ups: AMRAP 0 complete reps.

[Korbine]

Workout A

Squat: 235lbs 3x5

Press: 135lbs 3x5

Powercleans: 115lbs 5x3

[Korbine]

Workout B2

Squat: 305lbs 3x5

Bench: 225lbs 1x2, 220lbs 1x3, 215lbs 1x2, 210lbs 1x2, 205lbs 1x4, 200lbs 1x5

Deadlift: 335lbs 1x5

Notes: I have a nice B&R bar and weightlifting shoes now so my squats feel much better. I don’t think I have been pushing my legs out far enough at the bottom because I’m having some hip pain in the hip flexor area. When I make sure to shove out at the bottom I don’t feel it as much.

My bench was horrible. I think I’m still recovering from my long trip back home and I’m very jetlagged.

I find it hard to reach proper depth in the squat with a weightlifting belt on. Any advice???

Deadlift was a PR

[carson]

Welcome Home. I hope to meet you soon.