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Pro Patria LP
24y/o Male
69" 220lb
17.5-18" neck, 37-38" waist (per tape test in AR 600-9)
Married w/ two childeren
DNDTP the first time around but still found some success. Had some decent intermediate progress with HLM. Recently due to long durations in the field, being assigned to the infantry, and PCSing i regressed. Seized the opportunity to run a LP earnestly.
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W1D1
SQ* 285×5×3
BP 235×5×3
DL* 325×5
W1D2
SQ* 290×5×3
BP 240×5×3
DL* 335×5
W1D3
SQ* 295×5×3
BP 245×5×3
DL* 345×5×3
W2D1 (A)
SQ* 300×5×3
BP 250×5×3
DL* 350×5
W2D2 (B)
SQ* 305×5×3
PR 1.0* 135×5×3
DL* 360×5
W2D3 (A)
SQ* 310×5×3
BP 255×5×3
DL* 370×5
W2D4 (B)
SQ* 315×5×3
PR 1.0* 140×5×3
DL* 295×5×3
W3D1 (A)
SQ* 320×5×3
BP 260×5×3
DL* 380×5
W3D2 (B)
SQ* 325×5×3
PR 1.0* 145×5×3
DL* 305×5×3
W3D3 (A)
SQ* 330×5×3
BP 265×5×3
DL*390×5 PR
W4D1 (B)
SQ* 335×5×3 PR (Short Term Goal)
PR 1.0* 148×5×3
DL* 313×5×3
W4D2 (A)
SQ* 340×5, 340×3
BP 270×5 Paused, 270×5×3 TNG
DL 395×5
*Beltless
W4D3 (Upper)
PR 1.0 150×5×3
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W1D3 (correction**)
SQ* 295×5×3
BP 245×5×3
DL* 345×5☆
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Welcome back, man! SOCM all done-ski, or?
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Negative i actually proximally ruptured my anterior talorfibular ligament. I switched to an RPE based HLM due to the wild fluctuations in performance. I recently PCSd to Fort Drum and I'm assigned to a heavy weapons company. We went to gunnery for most of October which dropped about 10lbs off me. So i figured I had mixed and inconsistent success with RPE so i just restarted with a NLP @70%.
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20191111 LP
SQ w/belt 340×5×3
BP 273×5 paused, 273×5, 273×4
DL w/belt 400×5
Q1: Rest Periods? 7m SQ/ 7m BP/ 6m DL
Q2: Weight Jumps? 5lb BP/ 3lb BP/ 5lb DL
Q3: Sleep/ Calories? 7h/ 220Protein-382Carbohydrates-66Fat for the day
SQ notes: Improve C spine positioning through grinded reps,
BP notes: inefficient bar pattern
DL notes: Great grind
Misc: Wenning warm up
Lower Body: (BB SQ, Rubber band hamstring curl, crunches)×25×4 circuit
Upper Body: (BB BP, 10lb Plate Shoulder press, 10lb French Press)×25×4 circuit
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20191112 LP
PR 1.0 153×5×2, 153×4
Q1: 6m Rest
Q2: Weight Jump +3lb
Q3: Sleep 8h Calories 220Protein/ 307Carbs/66Fats
PR 1.0 Notes: Very cold in the garage. Attempted this session due to my 24h CQ shift today. Will skip tomorrow to rest up and eat. Will continue normal LP on thursday. Press will be changed to 2.0 and i will attempt a Press 1.0 pr during intermediate programming or later in the LP.
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20191114 LP
SQ w/belt 345×5×3
TNG BP 275×4×4
Session Start: 0335
Session End: 0525
Q1: Rest Periods? 7m SQ/ 6m BP
Q2: Weight Jumps? +5lb SQ/ +2lb BP
Q3: Sleep & Calories? 5h/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
SQ Notes: Need to improve the eveness of the bar on my back and speed up the eccentrics slightly. Did a better job squeezing upper back today and had great grinds on 5th reps.
BP Notes: Upper back position on the bench on all sets was subpar and made the sets harder than necessary
Misc: 12° outside and the garrage was freezing so my warm up took longer than usual. Had to skip 405×5 on DL due to lack of time before work.
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20191115 LP (Just Upper)
Press 2.0 w/belt 155×5×3
Chin Ups BW×8×3
Session: 0345-0445
Q1: 5m PR2.0/ 1m Chin Ups
Q2: +2lb PR2.0
Q3: 5h Sleep/ 3,000 calories, 220Protein/380Carbohydrates/70Fat planned for today
Press 2.0 Notes: Been a hot minute since i performed these so im going to need time to relearn
Misc: HT & WT tested today per AR 600-9. I passed with a "BF" of 17%.
HT 70"
WT 212lb
Neck 17"
Waist 36" (improved)
I plan on getting back to the by the book LP after this APFT monday. I think with CQ, field missions, medical coverage, and various other duties ive adjusted the LP nicely to keep the ball rolling.
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looks like you've got it rolling nicely, good work in that tropical climate lol
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