The Book of James - Novice Linear Progression The Book of James - Novice Linear Progression - Page 3

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Thread: The Book of James - Novice Linear Progression

  1. #21
    Join Date
    Sep 2019
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Posting two workouts.

    10/4/19
    Squat: 45*5; 135*5*2; 185*5; 205*5; 235*5*3
    Press: 45*5; 85*5*2; 110*5; 125*5*3
    Deadlift: 135*5*2; 185*5; 225*5; 245*2; 265*1; 285*5

    10/6/19
    Squat: 45*5; 135*5*2; 195*5; 210*5; 235*5*3
    Bench Press: 45*10; 95*5; 135*5; 155*5; 190*5*3
    Deadlift: 135*5*2'; 225*5; 245*2; 265*2; 295*5

    One question. On deadlift I'm putting the weight all the way down after every rep, resetting and then performing the next rep. Is this typical? If I'm having to take a couple of breaths between the third and fourth and fourth and fifth reps do they still count? Is that some kind of cheat or am I good?

    Thanks

  2. #22
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    Jun 2018
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    Phoenix-ish
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    Way to keep at it. Sorry to hear about your flare-up recently.

    "When is a set no longer a set?" On squats, presses, benches this is of course an easy question: Once you rack the bar, you've ended your set. You could spend an hour and a half standing with your squat bar on your back between rep 4 and 5, and it's still a single set (not recommended! Heh).

    For deadlift: Breathe as long as you need to (but not longer than you need to). I reset between heavy deadlift reps because the bumper plates bounce around, but I keep my hands on the bar (see Geoffrey Bischoff on Instagram: “455x3. Part of a V6 PR for Texas Method ID. Grip was strong on both triples. SDG #22000lbs4johnson #22miles4johnson #weights #wendler531…” for a recent example).

    But the rule is you're still performing a single set as long as your hands remain on the bar. If your "reset" means you let go of the bar, you're doing multiple sets of 1 rather than a single set of 5.

    Glad to see those DL numbers moving!

  3. #23
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    Sep 2019
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    Thank you for the feed back Geoff.

    I'm keeping my hands on the whole time.

    I weighed on 231 in the morning of 10/8.

    Today's workout was rushed and exhausting, I woke up late and didn't eat and had limited time to workout before work. I hurried through and on my working set of dealift I felt a twinge in my back. It's stiff and mildly sore after sitting at work for eight hours. I'm encouraged by how little it actually hurts. It has none of the radiating pain I associate with my previous back injury so I think structurally I'm still okay. I guess I'll rest it on Wednesday and deload Friday if it's feeling better.

    Squat: 45*5; 135*5*2; 205*5; 215*5; 240*5
    Press: 45*5; 85*5*2; 115*5; 135*5*3
    Deadlift: 135*5; 225*5*2; 245*2; 265*2; 285*2; 305*5 (Geez I wish I'd stopped at four.) I felt nauseated and light headed going into deadlift. I really rushed my squats and presses, I was dripping sweat. I normally rest a good bit more but I had no time. Going forward if I don't have at least three hours before work I'll be going to the gym after.
    Last edited by Dude-jitsu_James; 10-08-2019 at 11:50 AM.

  4. #24
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    Sep 2019
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    I still feel stiff and a little sore from the strain on Monday but definitely improving, it was less sore eight hours after it happened when I got off work, it was less sore the next morning and still less sore this morning.

    I did some pelvic tilts, hip thrusts, and back extensions before some light squats which felt completely comfortable and then did my bench press and a half hour on the stationary bike.
    Squat: 45*5; 95*5; 135*5*3
    Bench: 45*10; 100*5; 140*5; 160*5; 190*5*3

  5. #25
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    Sep 2019
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    I read the following articles.

    Back Rehab: A Case Study | Mac Ward

    and

    Barbell Training as Rehab | Karl Schudt

    Finally

    Coming Back After a Layoff | Andy Baker

    I think I was greedy with my deadlift. I feel like this was going to happen, it was always going to be part of the arch for me. The back strain I mean.

    I'm going to deadlift tomorrow morning, just feel it out. Then start with bumps based on how it feels. If I can find my tripod I'm going to make a video so I can check my form.

    I'm not even going to have some prescribed reps or anything, just do a couple, just feel my way through and make sure I've perfect form.

    I'm thinking about doing a little higher volume on squats during this period, like sets of 10, and I'm going to keep up with my back extensions and pelvic tilts and deadhangs I did on Wednesday.

    Wish me luck.

  6. #26
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    Sep 2019
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    The goal of today's work was to a) deadlift and b) feel better after than I did before I got to the gym rather than worse. I watched several videos about the deadlift form and how to test you flexibility. I watched a video where Mark Rippetoe was working with a guy who'd had back surgery, he talked to that guy about "engaging the back". I tried to put all this into practice today. I did a few negatives with the bar and then a few sets with 135 and finally a set with 185 and 225. It all felt okay. In the article by Mac Ward he talked about the therapeutic benefit of properly performed deadlifting. That's what I'm looking for. My goal is to get back on track and not to be greedy this time around.

    10/11/2019
    Squat 45*5; 135*5; 185*5; 225*5*3;
    Press 45*5; 95*5; 125*5; 140*5*3
    Deadlift 45*4 or 5 (I didn't count, just making sure I can keep my back flat throughout the movement); 135*3,3,3,4; 185*5; 225*3, 2.

    I'm going to call this a successful workout. I felt very okay after I was finished. We'll see how sore I am tomorrow.

  7. #27
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    Sep 2019
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    18

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    You guys think itd be bad to switch my squats to a hypertrophy rep range until I get my back un-fudged and my deadlift weight back up?

  8. #28
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    Sep 2019
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    18

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    starting strength coach development program
    Logging three workouts from this past week here. My back is increasingly feeling better. AC dysfunction and pain is continuing to improve. I am ordering a tripod for my phone at the gym, hopefully I'll have some form check videos to share in a week or two. One thing I haven't mentioned before is that I generally have about a two minute rest. I may have to bump that out for presses, I didn't feel like I'd recovered at all when I started my last set of presses this week.


    10/14/2019 Squat 45*5; 135*5; 190*5; 230*5*3; Bench 45*5; 135*5; 185*5; 200*5*3; Deadlift 135*5; 185*5; 235*5
    10/16/2019 Squat 45*5; 135*5; 195*5; 235*5*3; Press 45*5; 95*5; 110*2; 135*2; 145*5,5,2; Back Extensions 3*10
    10/18/2019 Squat 45*5; 155*5; 195*5; 225*2; 240*5*3 Bench 45*5; 135*5; 195*2; 205*5*3; Deadlift 135*5; 195*5; 225*2; 255*5

    Monday I'm going to try 275 on deadlift and after that, with a thirty pound difference between my squat and deadlift I'm going to start doing 5lb bumps for deadlift like I've done with squats. I'll keep doing a day of back extensions mid week and I'm going to have a light squat day so that I maintain that 30lb separation. I mean, I'm 43 and I am have preexisting back problems. That seems reasonable given those two circumstances.

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