-
Day 1 - 219#
Squat 290# - this equals my all time PR
Bench 210#
DL 350#
Chins, 5, 7, 5, 4
This was a 2 hour workout. I bit long but had about 7 min rest periods during the squat. I think I was just not in a hurry. I could have done DL warmups while benching.
The 3 questions... food would be my only issue if I had one. I really dont want to go up in weight though. Back to eating clean now that the holidays are over.
Last edited by Matthew Spicka; 01-02-2020 at 11:03 PM.
-
Day 2 - 219#
Squat 295# - PR
Press 137.5#
DL - 350#
Thought the 5 lb PR would be harder than it was. If I wasn't out of town for a week I could PR in two days. Will be back Saturday.
My DL should really be around 400#. I've been making all 10# jumps to hurry it up.
The bench is my weak link. Really want this at 250# this year.
Last edited by Matthew Spicka; 01-04-2020 at 07:16 PM.
-
Playing catchup here. Was on a long trip to Dallas.
Jan 5th.
Chin up,
-50 - 5
No assist. 7, 4, 4, 4
-
Jan 12th, back from Dallas. Will do a light workout today.
Squat 265#
Bench 190#
Dead 315#
Chins
-50 - 6, 7
Non assist - 3, 5
-
Jan 14th
Squat 280#
Press #140
-
Jan 17th - Day 3
Squat 285#
Bench 205#
Dead 360#
Chins
-50 - 5
Non assist - 8, 6, 6
I feel like it takes three workouts from a week off to feel strong again. I'll hit 300x3x5 no problem next week. I have still not changed my diet. I'm eating more, I just am not counting calories. I'm sure my protein is not 200 grams a day. I always get great sleep and My rest between sets is always fine. I use a timer and just go by how I feel.
Bringing the power clean back in starting next week. Let see how the shoulder does.
-
Day 1 @ 225.8# and 46 yrs old
Squat 290#
Bench 210#
Dead 370#
Chins -50, 5
Bodyweight 7, 6, 5, 6
Not a bad day. Novice effect still in full beast mode.
-
Long time no post... but thought I would add an update. Third real run at the NLP and I am now moving into some intermediate programming with some of my lifts. Squats, DL and press. I cannot pull off a raise 3 times a week. Im going into a HLM. Still rehabing my shoulder and have gone to dumbell presses for the interm. I tested a 1 rep pr at the gym just for fun. I think I could have done a bit more with the motivation of some people, but Im still amazed at what the NLP will produce. I know I am still not eating enough... but I dont really want to go much past 225, at least right now.
Matthew Spicka - Strength Level
DL PR 445# x 1
SQ PR 365# x 1
Press PR 175# x1
Get my bench back and I will for sure hit my first goal of 500, 400, 300, 200
Sent from my SM-N975U1 using Tapatalk
Last edited by Matthew Spicka; 02-20-2021 at 03:04 PM.
-
Good day today.
Squat PR 305# 3x5
Chest supported rows.
Bench 1 set 180 x5 plus dumbell presses
Last edited by Matthew Spicka; 02-27-2021 at 06:49 PM.
-
I really need to move ti a 4 day week program...
Press 160 3x5
DL PR 400 1x5
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules