Korbyn’s Novice Linear Progression

[Korbine]

Week 1 Day 1


Squat w/belt: 280 1x5, 295 1x5, 300 1x5

Close grip bench: 210 1x4, 215 1x4, 220 1x4

Rack pull/mid shin: 280 1x7, 300 1x7, 305 1x7

Notes: I’m just going to start at Week 1. So I will be doing THE BRIDGE for the next 8 weeks. I’ll probably Recalculate my 1RM at the end of the 8 weeks and run it again before buying another program.

[Korbine]

Week 1 Day 2

2ct Paused Squat: 300 1x4, 315 1x4, 320 1x4

Press: 120 1x5, 125 1x5, 130 1x5

Rows: 135lbs 1x8, 140 1x8, 150 2x8

[Korbine]

Week 1 Day 3

Pull-ups: AMRAP for 7 minutes:

Bicep Curls: 25lbs 3x12

Overhead Tricep Extension: 50lb dumbbell 3x10

7 minutes Plank: 3 sets of 1 min 10 sec

25 minutes jogging.

The GPP day doesn’t necessarily call for the bicep curls or the triceps work but I like it and so I did it. I felt the jogging the next day. Sore calves and hamstrings and hip flexors. And are sore from the plank. Man it’s amazing how you can squat hundreds of pounds but jogging and planking will mess you up!!

[Korbine]

Week 1 Day 4

Deadlift: 305 1x5, 320 1x5, 325 1x5

Bench 1ct pause: 195 1x5, 205 1x5, 210 1x5

3-0-3 Squat: 255 1x8, 265 1x8, 275 1x8

I like this higher volume work. It’s reshreshing to have a little bit lower intensity but it’s still hard.

Looking forward to next week. I’m getting stronger but the weight loss isn’t doing so well. I’m back around 242 ish. Maybe I should just let it be? Maybe I should only be worried about strength gains? I don’t care about abs but I don’t really like being over 230. Life is different at this weight. Lol

[Korbine]

Monday April 2nd 2018

Week 2 Day 1

Squat: 285 1x5, 295 1x5, 300 3x5

Close grip bench: 210 1x4, 215 1x4, 220 2x4

Rack pull mid shin: 285 1x7, 300 1x7, 305 2x7

[Korbine]

Wednesday April 4th 2018

Week 2 Day 2

2ct Paused Squat: 300 1x4, 315 1x4, 320 2x4

Press: 120 1x5, 125 1x5

Rows: none completed, sprained neck on Press

[Korbine]

Week 2 Day 1 Again

Squat: 285 1x5, 295 1x5, 300 3x5

Close grip bench: 210 1x4, 215 1x4, 220 2x4

Rack pull mid shin: 285 1x7, 300 1x7, 305 2x7

[Korbine]

Week 2 Day 3 again

Pull-ups: AMRAP for 7 minutes: 2 complete reps

Bicep Curls: 25lbs 3x12

Overhead Tricep Extension: 50lb dumbbell 3x10

7 minutes Plank: 3 sets of 1 min 10 sec

25 minutes jogging: I wasn’t able to complete this but I’m going to do it on the weekend

[Korbine]

Week 2 Day 4 again

Deadlift: 305 1x5, 320 1x5, 325 1x5

Bench 1ct pause: 195 1x5, 205 1x5, 210 1x5

3-0-3 Squat: 255 1x8, 265 1x8, 275 1x8

[Korbine]

Here's my update after a long stretch of not posting. Sometime in April I had to stop lifting. I was getting exertion headaches from my workouts. Horrible headaches. This was because of other extreme life stresses in addition to the intensity of workouts.

I was able to dedicate some energy to losing weight while taking a break from training. I am hovering around the low 230's at this time. I am back into training and doing another SSNLP but this time with much faster progression. Basically I'm using SSNLP to warm back up into doing the Bridge. I take anywhere from 3-5 grams of Creatine everyday and my recent blood and urine creatinine levels came back as completely normal. Here is my latest workout:

SQUAT: 275 3x5

BENCH: 195 3x5

DEADLIFT: 290 1x5