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Thread: Pro Patria LP

  1. #11
    Join Date
    Jun 2018
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    20191114 LP
    SQ w/belt 350󬊃
    TNG BP 278󫶘

    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󬊃 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 4055 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

  2. #12
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    Jun 2018
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    Phoenix-ish
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    Of your 265 composite score, what was your push-up split, after your 278x4x4?

  3. #13
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    Jun 2018
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    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.

  4. #14
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    Jun 2018
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    Surprising with* the bench work

  5. #15
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    Jun 2018
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    20191120 LP
    (L)SQ w/o belt 280󬊃
    Press 2.0 160󬊃
    DL w/belt 4105

    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.

  6. #16
    Join Date
    Jun 2018
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    244

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    20191122 LP
    SQ w/ belt 355󬊃
    TNG BP 280󫶘
    (L) DL w/o belt 335󬊂, 3356
    Chin Ups Bw102, BW8

    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󬊂 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

  7. #17
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    Jun 2018
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    20191125 LP
    SQ w/belt 365󬊃
    Press 2.0 w/o belt 165󬊃
    PC 225󫢪, 2252, 2251

    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 4105 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.

  8. #18
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    Jun 2018
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    244

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    20191126 LP
    Press 1.0 185󪻕

    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 (1010).

  9. #19
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    Jun 2018
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    20191127 LP
    SQ w/belt 3705, 3704
    TNG BP 283󫶘
    DL w/belt 4155

    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.

  10. #20
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    Jun 2018
    Posts
    244

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    starting strength coach development program
    20191127 LP
    (L) SQ w/o belt 295󬊃
    Press 2.0 170󬊃
    PC 225󫢭

    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.

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