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Ginger Pigglets 2020 NLP
Hello
I'm gonna post up this past 4 months NLP as this was my first serious attempt at strength training in about 5 years, due to fuckarounditis and inconsistent access to a gym.
Unfortunately I coincided my home gym dreams with the start of the China virus. As quipment slowly arrived I did what I could with what I had and finally got set up for training In September.
5 years off is a long time and I got fat 5'10", 350#. 3xl tops, 48" waist.
My goal was to get my lifts somewhere in the ballpark of their former glory then focus on fat loss after the new year hopefully ending 2020 with DL500#, SQ400#, BP300#, PR, 200#.
For reference prior lifts at 255# bodyweight
DL 555#x1, SQ 405#x5, BP 335#x5, PR 225#x5
Below are the results at new years. And as such I'm gonna try to maintain what I've accomplished as my weight and pants size have not changed much I need a more fat-phobic training program and better diet. But at least I'm strongish again
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Week 1 SS NLP
Only recording work sets. All workouts start with with 5min on the echo bike, shoulder stretches the 2x5 sets with empty bar them 3 to 4 workup sets in even increments
9/2/20 WED
SQUAT 245# x5x3
PRESS 135# x5x3
DEADLIFT 275# x5x3
9/4/20 FRI
Squat 250# x5x3
Bench 215#x5x3
Deadlt 280#x5x3
9/7/20 MON
SQUAT 255# x5x3
PRESS 140# x5x3
DEADLIFT 285# x5
Purposely kept SQ, DL jumps low for DOMs and because I hadn't handled any volume on these lifts in a really long time, usually just single top sets of 3 or 5 reps.
Last edited by Myles Shaw; 01-15-2021 at 12:37 AM.
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Week 2 SS NLP
9/9/20 WED
SQUAT 255# x5x3
BENCH 220# x5x3
DEADLIFT 290# x5
9/11/20 FRI
SQUAT 260# x5x3
PRESS 145# x5x3
DEADLIFT 300# x5
9/13/20 MON
SQUAT 265# x5x3
BENCH 225# x5x3
DEADLIFT 310#x5
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Week 3 SS NLP
9/16/20 WED
SQUAT 270# x5x3
PRESS 150# x5x3
DR. apt
DEADLIFT 320#x5
Workout broken up with a visit to Department provided phys therapy. Working on shoulder mobility as I can't quite get into proper low bar squat.
9/18/20 FRI
SQUAT 275# x5x3
BENCH 230# x5x3
DEADLIFT 330# x5
9/20/20
SQUAT 280# x5x3
PRESS 155# x5x3
DEADLIFT 340#x5
Press 2.0, Hip draaahve becoming important to maintain smooth press.
Double overhand grip failing on DL work set. Tried the hook grip at 275# for the first time, DO NOT LIKE... which means it's probably good for me. Will program these for 2nd or 3rd warmup set.
Last edited by Myles Shaw; 01-15-2021 at 12:40 AM.
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9/21 - 9/28
Hunting trip
Ruck and rifle 60# around 3-6 miles a day at 8-1000 feet
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SS NLP week 4
9/29/20 TUE
SQUAT 285# x5x3
BENCH 235# x5x3
DEADLIFT 355#x5
I misloaded a +15# jump on deadlift, still managed 3 double overhand. My shoulders don't tolerate alternate grip right now. hook grip and/or straps?
More sore than usual, I probably should have just repeated last week's weights.
Ordered 1.25# plates for the press, will need them soon.
10/1/20 Thurs
Squat 290# x5x3
No time for other lifts. Working swings tried to pre shift lift.
10/2/20
Squat 290#x5
PRESS 160# x 5,4,5
DEADLIFT 360# x3
Redo lift warmed up with squats with the intent on just going up to 225# not sure why I did the workset again.
Press was just a shit rep possibly short rest time. 3rd set went up fine.
Deadlifts I did at our stations dungeon basement gym. Crap bar, no chalk, or just tired from 12hr shift. This will not stand
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SS NLP week 5
10/05/20 Mon
SQUAT 290# x5x3
BENCH 240# x5x3
DEADLIFT 360# x5x3
Deadlift felt grindy, not locking out all the way. First time I filmed my squats, not bent over enough and breaking parallel inconsistently. Will monitor
10/7/20 WED
Squat 275# 3x5
Press 160# 3x5
DEADLIFT 345# 1x5
Reset weight for form creep
10/9/20 FRI
SQUAT 280# x5x3
BENCH 245# x5x3
Form still not were I want it. Not recovered for deadlift took a rest
Last edited by Myles Shaw; 01-15-2021 at 12:42 AM.
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SS NLP week 6
10/12/20 MON
SQUAT 300# x5x3
PRESS 160# x5x3
DEADLIFT 350# x5x3
Squat load error, shit reps left the weight and did the sets
Long shifts not workout Wednesday.
10/15/20 THUR
Squat
45# x5x3
95# x5x5
135# x5x3
Squat- bar tracking too far forward. Need to Learn to keep back in extension and sit back/down ..
Did a room of filmed reps to try to correct form. super sore next few days Lots of fucked up reps.
Started using a box to force myself to sit back
"Spread the floor" helps get the knees out.
Progress up, or fix this issue at this weight?
10/16/20 FRI
Squat 305# x5x3
Bench 250# x5x3
Pullup 0
Pulldown 135#x10x3
Squats and deadlifts on same day getting hard to recover from especially on work days. Adding pulldowns.
10/18/20 SUN
Squat 310# x5x3
Press 162.5# x5x3
DEADLIFT 355#x5
All lifts felt good. Lifting on days off feels so much more productive thank lifting work days.
Last edited by Myles Shaw; 01-15-2021 at 12:46 AM.
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SS NLP week 7
10/20/20 TUE
Squat 315# x5x3
Bench 255# x5x3
Deadlift 255#x5
Deadlift 365#x5
Bolted RML4 rack to the ground, sold R3 rack.
Mixed up deadlift numbers with bench pulled 355x5, fixed the mistake and pulled my work set easy. Still working in hook grip to warmups. Alternate grip felt ok today
10/23/20 FRI
Squat 320# x5x3
Press 165# x5x3
Pulldown chin grip 145#x10x3
10/25/20 SUN
Squat 325# x5x3
Bench 255# x5x3
BENCH 260# X7
DEADLIFT 375# X5
Misloaded again this time repeated bench. Need to pay attention!. Work set weight for 1x7
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SS NLP week 8
10/27/20 TUE
Squat 330# x5x3
Press 167.5# x5x3
Pulldown chin grip 155# 10-8-8
10/30/20 FRI
DL 385#x3
16 hr shift no time to train except DL in the work dungeon.
10/31/20 SAT
At home
SQ 235#-5-4-5-5
Then another 16 hr shift
Reps felt heavy and form sucked, left piriformis starting to ache need to fix form issue Redo lifts on Monday.
Last edited by Myles Shaw; 01-15-2021 at 12:48 AM.
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