A Blessing in Disguise - Starting Over the Right Way with NLP A Blessing in Disguise - Starting Over the Right Way with NLP - Page 3

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Thread: A Blessing in Disguise - Starting Over the Right Way with NLP

  1. #21
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    Jun 2020
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    Quote Originally Posted by ajlindahl View Post
    Have you been doing video every session? I had stopped for a while after after my form was satisfactory, but as it gets heavier technique starts to break down. I think I will start taking video of my top work set again, to review for form creep. I should invest in a belt. So far I have not used a belt, but I bet it would help. I believe SS recommends 3" belts.
    Oh yes. I am paranoid about form creep on squats; I video every session. I record my first two work sets so I can watch while I'm resting and try to cue myself. I don't bother recording my third set because after it's done I have to hustle and move on to press or bench. These sessions are getting long, and I have to get in my car by 6 to get to work.

    The belt made a world of difference. With a big breath and a big squeeze against a wide belt, my entire trunk feels like a column of concrete - just a solid object. I do kind of wish I had gotten a 3 inch belt instead so it would be easier to use for deadlifts.

    P.S. Thank you for your note in your log about wishing you had implemented light day squats sooner!

  2. #22
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    Apr 2019
    Location
    Madison, WI
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    P.S. Thank you for your note in your log about wishing you had implemented light day squats sooner!
    I just had noticed that in PPST:3 when I was examining the example NLP. It for sure helps to keep squat moving. It won't be long and you'll be catching me. You have a few lbs of bodyweight on me. My BW hasn't changed all that much since I started, but my composition is slowly changing. I need to ratchet up my eating a little. Keep up the good work RTH!

  3. #23
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    Jun 2020
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    Maine
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    Default NLP Week 8

    Monday 7/13
    S - 305x5x3
    B - 187.5x5x3
    C - 125x3x5
    U - 8,8,6

    Wednesday 7/15
    S - 245x5x2
    P - 130x5x3
    D - 350x5

    Friday 7/17
    S - 310x5x3 <—PR!
    B - 190x5x3 <—PR!
    C - 135x3x5
    U - 8,8,8

    Good week! Squats feel great. I am now solidly in PR territory on every lift. Weird thinking that every set from now until the end of my LP will (in theory) be the best set of my life...
    Last edited by readytheharpoon; 07-31-2020 at 05:41 AM.

  4. #24
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    Jun 2020
    Location
    Maine
    Posts
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    Default NLP Week 9

    Monday 7/20
    S - 315x5x3 <---3 plates!
    P - 132x5x3
    D - 355x5

    Presses are getting to be a grind. I've been able to use my wide belt for deadlifts. I just tilt it forward a lot so the bottom front edge sits under my gut, and I find there it doesn't interfere with my setup.
    Last edited by readytheharpoon; 07-31-2020 at 05:40 AM.

  5. #25
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    Jun 2020
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    Maine
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    Default NLP Week 9

    Wednesday 7/22
    S - 255x5x2
    B - 192.5x5x3
    C - 140x3x5
    U - 8,8,8

    Friday 7/24
    S - 320x5x3
    P - 134x5x3
    D - 360x5

    These sets of Presses were easier than Monday's. I think my form is cleaning up a little as they get heavier - I could fight a misgrooved 125, but I have to get 134 going straight up or else it isn't going anywhere.

    It seems like 8 chin ups is a hard stop for me. Body weight is up to 230, so that's part of it. Speaking of pulls, I have to make a programming adjustment. Deadlifting twice in a week is too much; although 360 went up 5 times this morning, I was not recovered from Monday. It was a very slow set. I was stopping between reps in the bottom position for what felt like a minute or so just to catch my breath. I didn't come off the bar, so I'm counting it as a set of 5.

    I'm going to go to a once-a-week schedule like Nick Delgadillo suggests in the Rack Pulls 101 article, except I'm going to switch days. I plan to do 5x3 power cleans on Mondays, chin ups on Wednesdays, and 1x5 deadlifts on Fridays. I might start weighting my chins, too - getting tired of banging my head against 8 bodyweight reps.
    Last edited by readytheharpoon; 07-31-2020 at 05:40 AM.

  6. #26
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    Nov 2019
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    Pullup suggestion, if you are doing 3x8, spend a few sessions with 8×4. Adding volume that way. Then get back to 3 sets on a few weeks and see where you are at. Also, give yourself massive rest. I was doing 8 minutes between at one point to get my reps. Just thinking outloud. Or add 5 or 10 pounds and try 3x3. You got this!

  7. #27
    Join Date
    Jun 2020
    Location
    Maine
    Posts
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    Default NLP Week 10

    Monday 7/27
    S - 325x5x3
    B - 195x5x3
    C - 145x3x5

    Wednesday 7/29
    S - 260x5x2
    P - 136x3,4,3,3,1,1
    U - 8,8,4

    Friday 7/31
    S - 330x5x3 ---> Good depth. Reps 4 and 5 are a grind.
    B - 200x5x3 ---> I always get greedy close to a milestone. Make a 5 pound jump and got it!
    D - 365x5

    Wednesday's presses were a disaster. 132 and 134 went up ok with some layback, and then 136 kicked me in the nuts. Thinking about it, I suspect that all the overhead work I did over the weekend and on Monday (gutters, ceiling drywall, screens, moving ladders around, etc) may have left me fatigued. I also re-read the Press chapter in the blue book. I'm going to try 136 again on Monday and think about squeezing my ass hard, rebounding off the hips, and brushing my nose. I also think the experience of getting 136 up 15 times affected my chins.

    Going to an intermediate pulling schedule was a good move. I felt fresh for deadlifts today, and 365 felt easier than 360 did last week. With chins now also once a week, I'm going to have to create more stress to drive adaptation. Time to start weighted chins - I made a dip belt out of some chain, a pool noodle, and a carabiner.



    Quote Originally Posted by TravisRatzloff View Post
    Pullup suggestion, if you are doing 3x8, spend a few sessions with 8×4. Adding volume that way. Then get back to 3 sets on a few weeks and see where you are at. Also, give yourself massive rest. I was doing 8 minutes between at one point to get my reps. Just thinking outloud. Or add 5 or 10 pounds and try 3x3. You got this!
    8x4 is interesting...I'll keep that in mind as a means to accumulate bodyweight volume.

  8. #28
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    Jun 2020
    Location
    Maine
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    Default NLP Week 11

    Monday 8/3
    S - 335x5x3
    P - 136x5x3 <---Got it!
    C - 155x3x5

    Wednesday 8/5
    S - 270x5x2
    B - 202.5x5x3
    U - +10x5x3

    Friday 8/7
    S - 340x5x3
    P - 138x5,5,3,2
    D - 375x5

    I think my technique was ok; might be starting to explore that wall on the press. I'm going to repeat 138 next time and see what happens. I finally got real chalk (was using the kids' sidewalk chalk for a while), so I made a 10 pound jump on the deadlift. I feel like I had some gas left in the tank - probably go for 385 next time.
    Last edited by readytheharpoon; 08-26-2020 at 01:33 PM.

  9. #29
    Join Date
    Jun 2020
    Location
    Maine
    Posts
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    Default NLP Week 12

    Monday 8/10
    S - 345x5x3
    B - 205x5x3
    C - 165x3x5

    Wednesday 8/12
    S - 275x5x2
    P - 138x5x3 <--- Got it! Try 140 next time.
    U - +20x5x3

    Friday 8/14 <--- Happy Birthday to me! 33 now, and much stronger than when I was 23.
    S - 350x5x3
    B - 207.5x5x3
    D - 385x5

    I'm within striking distance of a 4 plate deadlift - be patient! 350 went up very slowly on the last set of squats. I'm hitting depth every time and resting 9 minutes. Haven't failed yet, but I keep feeling like it's around the corner.

    Presses have slowed to a crawl, but I'm going to keep it up. If I get to the point of multiple failures at the same weight, then I'll implement some of Nick Delgadillo's advice on the upper body lifts.

  10. #30
    Join Date
    Apr 2019
    Location
    Madison, WI
    Posts
    34

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    starting strength coach development program
    squat 350x5x3! Nice... seems you will blow by me with your NLP. Keep up the good work.

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