Pro Patria LP

[Notyouravgdoc]

20191114 LP
SQ w/belt 350×5×3
TNG BP 278×4×4

Session Start: 0350
Session End: 0525
Q1: Rest Periods? 7m SQ/ 5m BP
Q2: Weight Jumps? +5lb SQ/ +3lb BP
Q3: Sleep & Calories? 4h 30m/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
SQ Notes: Felt very recovered and probably had the best squat session so far on LP
BP Notes: Positioning on the bench has vastly improved. Felt as though i could have hit 278×5×3 but didnt want to risk failure
Misc: APFT Record today @0630 in high 20ish degree weather. Scored 265 which im happy with. Had planned on doing that elusive 405×5 on DL that i keep programming then run out of time or in this case had a record APFT so i skipped.

@Mr.Bingley unfortunately upstate NY winters are harsh and unforgiving. Going to be seeing my breath in my garrage for awhile even with my little space heater

[Geoff Bischoff]

Of your 265 composite score, what was your push-up split, after your 278x4x4?

[Notyouravgdoc]

I scored 100% on the PU test with a raw count of 76. I was able to finish with 100pts with about 30 seconds left which was surprising for the bench work.

[Notyouravgdoc]

Surprising with* the bench work

[Notyouravgdoc]

20191120 LP
(L)SQ w/o belt 280×5×3
Press 2.0 160×5×3
DL w/belt 410×5

Session Start: 0345
Session End: 0515
Q1: Rest Periods? 4m SQ/ 5m PR2.0/ 5m DL
Q2: Weight Jumps? n/a SQ/ +5lb PR2.0/ +10lb DL
Q3: Sleep & Calories? 6h/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
SQ Notes: Light squats were definetly needed after our PL in his infinite wisdom had our platoon go on a formation 3 miler at his pace the day after an APFT. Hamstrings were incredibly tight.
Press Notes: Still having problems grooving the hips and bar path. But it has slightly improved since last week
DL Notes: Finally got to this exercise after work has gotten in the way the last few sessions. Definetly believe i have plenty of linear growth left in the tank on this exercise.
Misc: PRT has turned stupidly specific towards the APFT since the average score for the platoon was in the high 250s. Apparently this is insufficient so were going to beat the same dead horse everyday for the foreseeable future (push up, sit ups, 2+ mile runs till we puke then do it all again). Im going to be the "shit bag" giving minimal effort until the platoon realizes this is an utter misuse of our time and a misapplication of the SAID principle.

[Notyouravgdoc]

20191122 LP
SQ w/ belt 355×5×3
TNG BP 280×4×4
(L) DL w/o belt 335×5×2, 335×6
Chin Ups Bw×10×2, BW×8

Session Start: 0345 & 0640
Session End: 0515 & 0715
Q1: Rest Periods? 6m SQ/ 4m TNG BP/ 3-4m DL
Q2: Weight Jumps? +5lb SQ/ +2lb TNG BP/ +22lb DL
Q3: Sleep & Calories? 6h/ 3,300 calories, 220Protein/446Carbohydrates70Fat
SQ Notes: Sets 1&2 were as close to perfect as currently doable at this stage in LP. Set 3 needed at least 2 reps to get sunk just a tad deeper. I was wearing all black long johns so it was hard to tell what was depth on the video
BP Notes: once again just a fantastic session. Seemed to have caught a second wind. Belive i could have hit 280×5×2 at the very least. Overall extremely happy.
DL Notes: Ran out of time at home an decided to do my light deadlifts @ PT. No issues but my ego made me pull an extra rep on my last set. We dont have any plates smaller than 10s which is why i did more than 80% of 410.
Chins: Chin ups to standard. Nothing else really to say

[Notyouravgdoc]

20191125 LP
SQ w/belt 365×5×3
Press 2.0 w/o belt 165×5×3
PC 225×3×2, 225×2, 225×1

Session start: 0345/ 0725
Session End: 0530/ 0745
Q1: Rest Periods? 6m SQ/ 5m PR/ 3m PC
Q2: Weight jumps? +10lb SQ/ +5lb PR/ n/a PC
Q3: Sleep & calories? 12h*/ 220Protein/446Carbs/70Fats
SQ Notes: Did not look in my log and realize that i had programmed 360 for today until after the completion of my 1st set. Definetly had better bar positioning and depth today. Was lucky enough to narrowly squeak out the last rep on the 3rd set.
*had 24h CQ on saturday
Press Notes: Just really easy with the hip timing being dialed in. Looking forward to seeing how far i can take this before Pree 1.5.
PC Notes: Have not done these in a hot minute. Ran out of time before work to hit my 410×5 on DL. So after our 3 mile run to the gym for prt i decided to get some type of light pull in. I didnt have a belt and have felt guilty about being a young healthy man who has excluded the olympic lifts from LP. So i decided to work up to a manageable triple and go from there. I got pulled away from my last rep on the 3rd set because the PL was forming us up. Used reracking my weights as an excuse to hurry up and hit one more single then deload and run back to the company.

[Notyouravgdoc]

20191126 LP
Press 1.0 185×1×5

Session: 0700-0725
Q1: Rest Periods? 4m
Q2: Weight jumps? N/a
Q3: Sleep & calories? 7h 30m, 220Protein/ 375Carbohydrates/ 70Fat ~3,002 calories
PR 1.0 Notes: Was conducting PRT in the gym today and we were military pressing as a platoon. I coerced the PL to let me go heavy instead of racking up a lot of volume with GVT (10×10).

[Notyouravgdoc]

20191127 LP
SQ w/belt 370×5, 370×4
TNG BP 283×4×4
DL w/belt 415×5

Session start: 0345
Session end: 0530
Q1: Rest Periods? 5m SQ/ 5m BP/ 5m DL
Q2: Weight jumps? +5lb SQ/ +3lb BP/ +5lb DL
Q3: Sleep & calories? 6h/ 220Protein/446Carbs/70Fats ~3,002 cal
SQ Notes: Felt good and opted out of the light squat day since tomorrow will be a complete booze fest. Everything was going really solid until the 3rd rep of my second set. Out of nowhere I had an uncomfortable catching sensation inside my L knee (without valgus/varus tracking). Once that happened i had some doubt whether i could finish. So when that grind inevitably came on the 5th rep i wasn't mentally all there and willing to really fight my way up.
BP notes: just terrible scapular retraction today. I have no idea why my proprioception in the glenohumeral joint was just so awful but ill be sure to rest up and get after it next week.
DL notes: had zero desire to do these but i needed something to go right. Fucking greased this weight.

[Notyouravgdoc]

20191127 LP
(L) SQ w/o belt 295×5×3
Press 2.0 170×5×3
PC 225×3×5

Session start: 1000
Session end: 1130
Q1: Rest Periods? 3m SQ/ 4m PR2.0/ 3m PC
Q2: Weight jumps? +15lb (L)SQ/ +5lb PR2.0/ na PC
Q3: Sleep & calories? 8h/ Eating as much as I can since im at relatives
SQ Notes: Felt terrible and was going ATG.
PR2.0 Notes: Really solid despite the intense hangover
PC: Gym didnt have chalk and the bars were basically bare with no knurling to sprak of. Had to wipe the sweat off my hands between reps so that i wouldnt miss and get kicked out for dropping the weights.
Misc: Actually underate at Thanksgiving. Was a tad to busy playing games and drinking.