First Ever NLP

[OHTrain]

4/14/20

Squat 225 x 5

Bench Press
235 x 5 x 3 sets - PR

Deadlift
365 x 4 + 1 after resting my feet.

[OHTrain]

4/16/20

Squat
275 x 5 x 3 sets
Still trying to fix my depth and the bar rolling up my back towards my neck.

Press
152.5 x 3 x 5 sets
PR for press

Deadlift
370 x 3 - Did not pull the last two

[OHTrain]

4/18/20

Squat
295x 5 x 3 sets

I have not had the bar low enough on my back. The movement feels so much better, and the bar is no longer rolling around. I’m so happy to have finally figured this out. On with the LP.

Bench Press
240 x 5 x 3 sets
PR

Deadlift
295 x 5

Did not want to pull heavy tonight since I’ve missed reps on my last few work sets of 365 and 370.

[OHTrain]

4/22/20

Squat
300 x 5 x 3 sets
Feels much stronger now that my depth and bar position is better.

Press
155 x 3 x 5 sets
PR - Felt good, not a big struggle.

Deadlift
370 x 5
It felt like my hands would rip off on the last two reps, but I got them. I only have about 20 more pounds of plates so I’m going to slow down my deadlift and start to power clean next workout.

My weight is floating around 218-220.

65 minute workout.

[OHTrain]

4/25/20

This was a weird workout. I was scheduled to do 305 squats, but I guess I didn’t have enough coffee this morning and I loaded 315 instead. The weight moved just fine so I just kept with it after the first set. I also miss counted and squatted six on the last set of fives.


Squat
315x 5 x 2 sets
315 x 6 x 1 set


Bench Press
242.5 x 4 x 1 set. Missed rep by racking the bar.
242.5 x 5 x 2 sets
PR - Probably should have hit an extra warm up set.

Chins
BW x 6 x 3 sets

Empty Bar Power clean practice.
My wrists in the rack position are very tight. I had an injury to both wrists about 10 years ago and this might come into play. Will keep practicing and stretching them.

[OHTrain]

4/27/20
I’m not sure why, but I’ve had some swelling and soreness in my left knee for the last day. Decided to just do some practice power cleans instead of deadlift.

Squat
285 x 5 x 3 sets
Light squat day.

Press
157.5 x 3 x 5 sets.
PR - Everything moved fine.

Empty Bar Power clean practice.

I’ve got my knee wrapped up. Hopefully the swelling will go down by Wednesday.

[OHTrain]

5/1/20
Swelling and soreness in my left knee is pretty much constant. This is probably the same injury that happened to my knee when I was 15. After an MRI and all that, diagnosis was a partial PCL year. Never did surgery on it. Not sure why it’s giving me trouble again.

I’ve been sleeping terribly. Probably averaging about 5-6 hours a night in 2-4 hour blocks. Sometimes I fall back asleep, and get 6-7, sometimes not. Because of this I’m not really sticking to a 3 day per week schedule. More like 2-3 days in any given week.

Squat - Was able to squat heavy without any pain.

320 x 5 x 3 sets

Bench Press. The outside of my left pec near the shoulder is sore. Feels kind of like DoMs, but a little more sharp.

245 x 4 Racked the bar without trying for 5
245 x 5 Hit it with a slow last rep and some pain. This a PR
245 x 1 left pec/inside shoulder hurt so I racked it.
225 x 5 just wanted to put some more volume up. Next BP day I’m going to keep the weight at 245 and run at 3 x 5 again.

Empty Bar Power clean practice. Finally got the bar on my delts comfortable. My knee does hurt while landing during the “jump” phase.

Chins
BW x 7 x 3 sets.

[OHTrain]

5/4/20
Knee is feeling better, better sleep last night. Good session this morning. I’m going to try to focus as best I can this month on consistency of training and sleep. If I can keep LP going this month I will hit a couple of the goals set in January. I will need to find more weights to keep my deadlift moving to 500. I will also probably start to add in about 10 minutes of cardio 2-3 times per week. My weight is around 220 still, but I’ve seen it as high as 224 so I think I’m still gaining weight.

Squat
325 x 5 x 3 sets

Overhead Press
160 x 3 x 5 sets

No problems.

Deadlift
375 x 5 x 1 set.

5-6 breaths between reps, but didn’t let go of the bar and kept the set going.

80 minute workout.

[OHTrain]

5/6/20
Knee really flared up on Monday night as I was walking around the block with my wife. Little different pain, more in the front of my knee. Sort of dull, but hurt to walk for a while. Felt better yesterday, but didn’t want too much volume.

Squat - Only warmed up. No work sets.
Bar x 5
135 x 5
225 x 5

Bench Press
245 x 5 - Pushing through tightness and dull pain in my chest and outside pec area.
245 x 1 - Not sure if I could push through for another set of 5 so I racked it.
205 x 5 - Just to finish

Power clean
95 x 3 x 5 sets

Not very comfortable for any set. Will keep working on this.

[OHTrain]

5/9/20
No knee pain and no ibuprofen yesterday. No problems handling 330.

Squat
330 x 5 x 3
Feel strong and excited for 335 x 5 and a new PR next week.

Press
150 x 5 x 3 sets
Hoping that my BP stall is related to only pressing 3’s. I dropped a bit of weight and started pressing 5’s again. Not real hard. I think I was so inexperienced with OHP I was nervous with weight over my head during a high effort rep. I’m more comfortable now after another month of pressing.

Pull-ups
BW x 9 x 3 sets
Last set was tough.