Accountability Log, NEVER GIVING UP!

[TravisRatzloff]

Moms Training. Bought a 15lb Aluminum training bar.

Box Squat (25) 5,5,5
Bench (30) 5,5,5
Dead (40) 5,5,5
Press (20) 5,5,5

She did great and seemed to enjoy it. She said her knees felt great.

[TravisRatzloff]

Week 6, Session 13B, 11:00 A.M.

Wtd Chin ups (45) 5, 5, 5

[TravisRatzloff]

Week 7, Session 14, 11:15 A.M.

Squat (255) 5, 5, 5
Bench (255) 5, 5, 5
Dead (325) 5

Working on grip, hung from pull up bar for 60 seconds.

Really starting to enjoy this process and progression.

[TravisRatzloff]

Week 7, Session 14B, 1:00 PM

Wtd Chins (50) 5, 5, 5
Light Squat (185) 5, 5, 5 --> Slow Eccentric.
Wish I would have done some slow eccentric deads, back is tight.


Mom's Training
Week 2, Session 2, 1:00 PM.

Squat (30) 5,5,5
Bench (35) 5, 5, 5
Dead (55) 5, 5, 5
Press (25) 5, 5, 5 --> Micro load next session.

[TravisRatzloff]

Week 7, Session 15, 10:15 AM.

Squat (260) 5, 5, 5
Bench (260) 5, 5, 5
Dead (330) 5
Press (140) 5, 4, 2

Rests were 4-5 minutes
Everything moved well except for press'. Next week add 60% 3/5 on monday for press.

Next week we might try, Monday - normal, Wednesday - 60%, Friday - normal, for S, B, D.

[Cheesepuff]

Strong work! Especially getting mom to work out. Excellent.

[TravisRatzloff]

Strong work! Especially getting mom to work out. Excellent.

Thanks! I am very excited about mom joining me on this program. I think... scratch that, I know it will be great for her.


Week 8, Session 16, 11:00 A.M.

Squat (265) 5, 5, 5
Bench (265) 5, 4, 3
Light Dead (135) 5, 5 (205) 5, 5 <-- Slow Eccentric
Light Press (95) 6/5 <-- Slow Eccentric

Squats, continued to move the bar.
Bench - Major grind, time to get to work on these. Repeat weight.
Light Dead, decided to go light dead and heavy dead in a week. Felt good, slow eccentric.
Light Press, Explosive with slow eccentric. These were tough and felt great. Will be sore.

All in all, very strenuous workout. Tomorrow at 3pm ish, i think i will be feeling it.

[TravisRatzloff]

Week 8, Session 17, 11:15 AM.

Squat (165) 5, 5, 5
Bench (205) 5, 5, 5
Press (115) 5, 5, 5
Intro to Clean (95) 5, 5 (135) 5, 3

Felt exhausted and run down. Possible reasons, 1. Slow Eccentric work from previous session, 2. Didn't eat usual amount, 3. Less sleep (usually not affected). 4. Bench during previous session was to failure, I struggled for 5 seconds once the bar stopped moving on last rep of last 2 sets. 5. No Excuse and lazy. Even the light weights felt way heavier. It's definitely time to move into the next phase of alternating Bench and Press and Deads and Clean.

Cleans felt pretty good. Once we had the 135 on the bar, I was able to see where my energy was being wasted. Partner feedback was vital.

[TravisRatzloff]

Mom's training session
Week 3, Session 3.

Squat (35) 5, 5, 5
Bench (40) 5, 5, 5
Dead (65) 5, 5, 5
Press (25) 5, 5, 5, Stayed at same weight.

Good session. Struggled with Press so we moved back to last weeks weight. Deadlifts moved very well.

[TravisRatzloff]

Taking off today and monday.
I usually like to take a week of every 6 weeks or so. In the book Rip talks about not needing this because usually life interferes and becomes your deload for a session or more. Partner and I have worked hard for 7.5 weeks, so this hit me hard the other day when i struggled with a light load on the bench. Therefore, time for deload week.

When we resume we will follow protocol and slide back a week and continue from there.
I think it will help a great deal moving into next phase of NLP. Alternating press and bench and also dead and chins. At 46 this will be a nice break from the volume that we have had (and done very well at).