Pro Patria LP Pro Patria LP - Page 5

starting strength gym
Page 5 of 5 FirstFirst ... 345
Results 41 to 50 of 50

Thread: Pro Patria LP

  1. #41
    Join Date
    Jun 2018
    Posts
    267

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    20200113 LP
    SQ w/belt 3855, 34752
    Press 1.0 16153
    [M] DL w/belt 36553

    Session start: 0345
    Session ene: 0535
    Q1: Rest Periods? 5m SQ/ 3m PR1.0/ 5m DL
    Q2: Weight jumps? +5lb SQ/ +3lb PR1.0/ na DL
    Q3: Sleep & calories? ~5h/ 220gProtein-447gCarbs-70gFat
    SQ Notes: All out on the top set. Filmed from the side and sunk every rep incredibly deep (probably too deep). Relieved to have the back off sets which still kicked my ass.
    Press Notes: Killed it today. Felt in an unstoppable groove. Will continue 3lb jumps now that i have more micro plates.
    DL Notes: Felt good to het in the winners circle again. Will see if increasing the stress on pulls leads to PRs again since emphasizing recovery backfired.

  2. #42
    Join Date
    Jun 2018
    Posts
    267

    Default

    20200115 LP
    [L] SQ w/o belt 30853
    BP 30534, 3052
    DL 4055

    Session Start: 0350
    Session End: 0545
    Q1: Rest Periods? 3m SQ/ 5-7m BP/ 5m DL
    Q2: Weight Jumps? +8lb SQ/ +5lb BP/ +10lb DL
    Q3: Sleep & Calories? 5h/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
    SQ Notes: Very sore today in the legs. Took more warm up sets with the bar and threw on some sweatpants to get the blood flowing. Thought about trying to accelerate the bar as fast as possible on the concentric. Felt really good on sets 2&3.
    BP Notes: This was an incredibly heavy day. There wasnt any noticeable fatigue
    but the last rep of every set felt pretty damn close to a max. I missed set 5 because i mildly lost my arch and hit the pins on the R which windmilled the bar on rep #1. Rep 2 was cleaner but i could feel the loss of efficency without the arch i set before i started. Rep 3 got stuck at the normal area ~8" ish from my chest but couldnt pull through. Will reattempt next Monday after some good 2 day R&R.
    DL Notes: Back to the winners circle. Hands are more adjusted to the ohio bar again. 405 flew and ive decided to fuck off with the hook grip until i actually develop tendonopathy or have a S/S that is concerning.
    Misc: If 30535 is failed i will pivot into 33 to still drive up intensity and see how far i can take that.

  3. #43
    Join Date
    Jun 2018
    Posts
    267

    Default

    Correction my next MED change for Bench will actually be 5 ascending sets of 3. I'll start with 2.5% jumps. This way i can emphasize intensity but hold volume @15.

  4. #44
    Join Date
    Jun 2018
    Posts
    267

    Default

    20200117 LP
    SQ w/belt 3902 (PR*)
    Press 1.0 w/belt 16553 (35 PR)
    DL w/belt 32553
    * Not happy about it though

    Session Start: 0350
    Session End: 0535
    Q1: Rest Periods? 5m SQ/ 5m PR1.0/ 3m DL
    Q2: Weight Jumps? +5lb SQ/ +4lb PR1.0/ na DL
    Q3: Sleep & Calories? 6h/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
    SQ Notes: I felt better than wednesday today and was optimistic and motivated. But as soon as i got under 390 i knew something was off. I was in a grey area between feeling beat up/overly fatigued and 100% crisp and ready to go. I have noticed that as i near a reset its usually the day that needs to be changed that I feel it on. This state usually precedes a downward slide into being beat up as the weight compounds. Right before the light day was added on Wednesday's i would be in a similar state (ever so modestly below baseline then I would plummet). I forsee that NLP is right at the verge of being over but hey lets squeeze it all out now so we have no regrets later.
    Press 1.0 Notes: Totally crushed it. Feeling invincible right now hopefully we can keep driving PR1.0 and transition as i did too PR2.0 after a stall.
    DL Notes: HLM on the pulls is going well after 1 week. There wasnt a single session that felt light or easy. I think this was a good decision with current knowledge and log data.

  5. #45
    Join Date
    Jun 2018
    Posts
    267

    Default

    I will be implementing the last step of the NLP ie. reduction in training frequency. This is extremely convenient because i will be in the field sitting on my ass from the 21st-24th, & then again on the 27th-31st. So the M/R/Su & W/S/T plan is convenient because ill only miss the light squat days. I will attempt on Monday to make a very very modest PR on Press 1.0 & maybe if possible hit 30335 on BP. We'll give it a go. Fingers crossed because 405 is close.

  6. #46
    Join Date
    Jun 2018
    Posts
    267

    Default

    20200120 LP
    Press 1.0 w/belt 16753
    SQ w/belt 3906, 35052
    BP 3053, 27553
    DL 4153

    Session start: 0400
    Session end: 0700
    Q1: Rest Periods? 5m PR1.0/ 5m SQ/ 5m BP/ 5m DL
    Q2: Weight Jumps? 5m PR1.0/ 0lb SQ/ 0lb BP/ +10lb DL
    Q3: Sleep & Calories? 4h30m/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
    Press Notes: The 2lb jump was very conservative based on my log, and the film. Wanted a manageable PR though for Sunday with me coming back from the field Friday. All sets and reps were very smooth. Optimistic about where Press 1.0 will go moving forward.
    SQ Notes: 1st rep needed to be sunk a tad deeper. Very happy about today but it may indicate that LP is over. I doubled the volume at the same weight and also rated 3906@RPE 8. Even the JTS algorithm put be at approximately 40lbs stronger. Will see if the reduction in frequency due to my op tempo being higher will sustain the LP until i can train routinely again.
    BP notes: 3053 was a max. The first two reps were about 1 second and the 3rd was about 4 seconds. I expected fatigue from the Press but not to this extent with my last bench session being 30534, 3052. Dropped down to 27553 which was a 5lb PR for 35 to get get additionall volume and seize any opportunity i had for a PR today.
    DL notes: At this point the session had been going on for about 3h. Did not have a ton of motivation left in the tank here. I had very mild lumbar flexion on the 3rd pull and my hands were screaming at me to stop i lost the set as soon as i relaxed in the bottom.
    Misc: Outside temp was about -2. Garrage with my little heater than could was probably in the high 20s to low 30s. Played a factor in my warms ups. Besides that i want to comment on the e1rm calculators. I use them predominantly as way to somewhat illustrate fatigue between sessions. I dont use them to titrate loads up or down, or even adjust volume. I like them because they show be a seperate trend based off velocity (RPE) and objective work (JTS) in addition to the LP to track my progression.

  7. #47
    Join Date
    Jun 2018
    Posts
    267

    Default

    20200125 LP
    [L] SQ w/o belt 3351, 31553
    Press 1.0 w/belt 17053 (35PR)
    [H] DL w/belt 4154

    Session start: 0500
    Session End: 0715
    Q1: Rest Periods? 3m SQ/ 5m PR1.0/ 5m DL
    Q2: Weight Jumps? +7lb [L]SQ/ +3lb PR1.0/ 0lb [H] DL
    Q3: Sleep & Calories? 6h/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
    SQ Notes: Worked up to my last wu set @335 (85% of 395). Decided that i wasnt as dialed in as usual and that a light day was better. A failed session between 2 work weeks of field training would do a lot of harm.
    PR1.0 Notes: Very good session. 3rd set was actually difficult which hasnt occured in awhile. Let's see where this goes.
    DL Notes: Grip continues to be the problem. Im considering just putting my hands in a woodchipper and seeing if that will solve my gentle skin problem.
    Misc: Dont have a scale to weigh myself but based off the below freezing temperatures and MREs im sure i lost weight. Wanted to make PRs if possible but just get back in the garrage and plot some more points on my NLP outcomes sheet.

  8. #48
    Join Date
    Jun 2018
    Posts
    267

    Default

    20200127 LP
    SQ w/belt 3955, 35552
    BP 28053, 23510
    [L] DL w/belt 33053

    Session start: 0345
    Session ene: 0540
    Q1: Rest Periods? 5m SQ/ 3-5m BP / 3m DL
    Q2: Weight jumps? +5lb SQ/ +5lb BP/ +5 [L] DL
    Q3: Sleep & calories? ~5h/ 220gProtein-447gCarbs-70gFat
    SQ Notes: Felt fatigued but was able to pull through. All reps were probably a tad to low. Last rep was a real grind with thorasic flexion near the top. LP may be coming to an end or the ftx is overstresing my body. Or maybe im under stressed with only two sessions a week. We will see which is true next week.
    BP Notes: Film and log suggested the 5lb jump was there. Very manageable with the last rep of the 1st probably an RPE 8.5. Did a drop set @-15% to get extra volume since i wont have a third pressing session this week.
    DL Notes: Light Deads were picture perfect but still difficult with the limited time before work and the Squat PR.

  9. #49
    Join Date
    Jun 2018
    Posts
    267

    Default

    20200129 LP
    [L] SQ w/o belt 32053
    Press 1.0 w/belt 17353
    [H] DL w/belt 4203

    Session start: 0355
    Session ene: 0545
    Q1: Rest Periods? 3m SQ/ 5m PR1.0 / 5m DL
    Q2: Weight jumps? +5lb [L] SQ/ +3lb PR1.0/ +5 [H] DL
    Q3: Sleep & calories? ~5h/ in the field so abysmal
    SQ Notes: Just as challenging as the heavy squats on Monday. Not overly optimistic about 4005 and the back offs on Friday. LP may be over and it probably has something to do with me spending a majority of the month in the field freezing my ass of and eating MREs.
    Press 1.0 Notes: Another very manageable session. Wouldnt say these were overly difficult but definetly but any more of a weight jump would be pushing it given the circumstances.
    DL Notes: Lost my back angle around the knees. Will reattempt next week.

  10. #50
    Join Date
    Jun 2018
    Posts
    267

    Default

    starting strength coach development program
    20200131 LP
    SQ w/belt 4005, 36052 (15 PR)
    BP w/belt 28353 (35 PR)
    [M] DL 38053 (Volume PR i think)

    Session Start: 0400
    Session End: 0620
    Q1: Rest Periods? 5m SQ/ 5m BP/ 3m DL
    Q2: Weight jumps? +5lb SQ/ +3lb BP/ +5 [M] DL
    Q3: Sleep & calories? 5h30m/ 220gProtein-447gCarbs-70gFat
    SQ Notes: Very happy. Never thought this was possible and didnt feel that great going in. But i got under the bar and I wanted it bad. Every rep was slower than shit but they all hit depth and my back angle stayed even @ my sticking point. Bring on 405!!
    BP Notes: 3lb jump was there based off the film and log. 1st set flew until the last rep. Will make another 3lb jump next Monday.
    DL Notes: These sucked after the Squat PR. Grip was better though and form was solid.
    Misc: This week went down the shitter. Our ftx got revised 4 times then twice while we were already out there. Got to sleep in 15 degrees back to back nights which was... great.. I ate as much as i could when I finally returned home. Didnt sleep well but went for thoss PRs despite everything and came away with the "W". Now on to week 17.

Page 5 of 5 FirstFirst ... 345

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •