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I think from now on I'm just going to update here at the end of the week, not that much to report day-to-day at this point. Power Cleans continue to be a struggle to fully rack at the top, still working on it.
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
11/19
Light Squat: 225x5x3
OHP: 135x5x3
Deadlift: 330x5
11/22
Squat: 275x5x3
Bench: 205x5x3
Power Clean: 130x3, 3, 2, 2, 2
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Managed some decent power cleans for most every rep some a little less pretty but successfully racked. I have tried most everything I can think of relevant to NLP to get my OHP up consistantly, gaining weight, plenty of sleep, longer rest times, and of course strict adherence to form, so I think it may be time to change progression speed by doing microloading with 1.25 lb plates, which I will begin after returning to 135 lbs OHP. Deadlift failed last rep due to grip failure, I will attempt again next week. Schedule was a little weird this week to work around enjoying family thanksgiving.
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
11/25
Squat: 280x5x3
OHP: 140x4, 3, 3
Deadlift: 335x5
HIIT 20 minutes
11/27
Light Squat: 225x5x3
Bench: 210x5x3
Power Clean: 130x3x5
Chin-Ups: 5, 5, 3
11/29
Squat: 285x5x3
OHP: 140x5, 4, 4
Deadlift: 340x4
HIIT 20 minutes
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Nearly at 300 for my squats, finally got back to my old squat 5RM PR and ready to get a new one on the 8th. My bench is also not too far behind either, a small stumble on Dec 2nd but easily fixed. My OHP and deadlift are still slacking behind where they once were, but I certainly don't feel done with my NLP for them quite yet. Got a 135 power clean this week as well, but I gassed out today doing 140 on the last set, I might just need to rest more. Chin-ups are getting crap because I love holiday food. On a non-training note, I'm getting married tomorrow. I'm going to have one good memory from this shit year, god damn it!
12/2
Squat: 290x5x3
Bench: 215x5, 5, 3
Power Clean: 135x3x5
Chin-Ups: 5, 5, 3
12/4
Light Squat: 230x5x3
OHP: 125x5x3
Deadlift: 340x5
HIIT 20 minutes
12/6
Squat: 295x5x3
Bench: 215x5x3
Power Clean: 140x5, 5, 5, 5, 0
Chin-Ups: 5, 4, 3
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Broke 300 lb squat during this training week, steadily breaking old PRs and only slowing down a little. Skipped HIIT and chin-ups this week because time is getting limited in my schedule this month.
12/8
Squat: 300x5x3
OHP: 130x5x3
Deadlift: 345x5
12/10
Light Squat: 235x5x3
Bench: 220x5x3
Power Clean: 140x3x5
12/12
Squat: 305x5x3
OHP: 135x5x3
Deadlift: 350x5
Last edited by Ethan Bynon; 12-21-2020 at 05:36 AM.
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Finally achieved a 315 lb squat for a set of 5, feels good. Bench and deadlift stalling this week, feels bad. Deadlift especially because it was my grip that failed me, I'm trying to go as far as possible without using a hook grip but that time may be fast approaching. Chins and conditioning got skipped again due to tight holiday work hours.
12/15
Squat: 310x5x3
Bench: 225x5, 4, 3
Power Clean: 145x3, 3, 3, 2, 1
12/17
Light Squat: 245x5x3
OHP: 140x5x3
Deadlift: 355x3
12/19
Squat: 315x5, 5, 3
Bench: 225x5, 5, 3
Power Clean: 145x3x5
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It's been a busy and stressful holiday season and it's showing in my lifts. I had to deload my squats and deadlifts, going to make another run at them with the phase 2 schedule so when I get back to those weights the holiday season will ease up on my workplace, and also get my training schedule back on track.
12/22
Squat: 315x5, 5, 4
OHP: 145x5, 4, 3
Deadlift: 355x4
12/24
Light Squat: 230x5x3
Bench: 205x5x3
Power Clean: 150x2, 2, 1, 1, 1
12/28
Squat: 285x5x3
OHP: 145x5x3
Deadlift: 335x5
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Slowly working my squat, deadlift, and power clean back up. Got a 150 lb OHP for a set of 5, the following sets were less impressive. Still iffy about using micro weights for loading my presses yet, but we'll see following my next OHP attempt.
12/30
Squat: 290x5x3
Bench: 210x5x3
Power Clean: 150x2, 2, 2, 2, 1
1/1
Light Squat: 235x5x3
OHP: 150x5, 3, 2
Deadlift: 340x5
1/3
Squat: 295x5x3
Bench: 215x5x3
Power Clean: 135x3x5
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I have not been doing the program as written, according to the advice I have recieved here: I need help with my SSNLP
I am starting a new journal here: SSNLP Ethan Bynon: DTFP
If any moderators see this, please feel free to lock this thread, no further posts will be made here.
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