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SS NLP week 9
11/2/20 Mon
SQ 335# x5x3
Bench 265# x5x3
Deadlift 385#x5
SQ stance issues, wider stance, knee out!.
DL alternate grip bicep irritated. Grip weakpoint
11/4/20 WED
Squats 340# 3x5
Press 170# 3x5
Pulldown 145# 3x10
11/8/20 SUN
Squat 345# x5x3
Bench 265# x5x3
Deadlift 395#x5
Fatbar Deadlift 140#x5
Bench misload. (At this point I was tracking workouts on white board sometimes I misread the board)
Switched to recording weights in a Journal for accuracy in bar loadings. Pay attention!
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SS NLP week 10
11/10/20 TUE
Squat 350# x5x3
Bench 275# x5x3
Pulldowns 150# x10x3
Fat bar DL 210#x5,3,3,3
Squat -too much lean
Fat bar for grip
Bench +10#
11/12 to 11/16 Hunt
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SS NLP week 11
11/18/20 WED
Squat 315# x5x3
Bench 285# x5x3
Pulldown 160# x10x3
Reset squat 10% for form
Repeated last workout due to week off for hunting
Squat shoes arrived!!
11/21/20 SAT
Long shifts bad. Recovery
Lite squat 250# x5x3
Press 177.5# x5x3
Deadlift 365x5
Dead check back rounding, arch harder
Light squats=80%
11/23/20 MON
Squat 325 x5x3
405x1
Bench 280# x5x3
Pulldown 165# x5x3
Ohio Power Bar arrived!! Early Xmas gift [emoji85]
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SS NLP week 12
11/25/20 WED
Squat 335# x5x3
Press 180# x5x3
Deadlift 370#x5
11/28/20 SAT
Squat 270# x5x3
Bench 285# x5x3
Pulldown 170# none
Short on time head in to work
12/1/20 TUE
Squat 345x5x3
Press 182.5# x5x3
Deadlift 375#x5
405#x1
455# fail
355#x5
Trying to stimulate some deadlift growth, seems like it's getting harder and harder to stay on top of the reps and my squat is catching up fast.
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SS NLP week 13
12/4/20 FRI
Squat 350# x5x3
Bench 285#x5,5,4,1
Pulldown 170# x7,10,7
12/8/20 TUE
Squat 280# x5x3
Press 185# x5x3
Deadlift 385#x5
315#x5x2 hook grip
Last warmup DL hook grip can tolerate 365#x1
Press is easy up, smooth progress with 2.5# jumps
12/9/20 Thurs
Squat 355# x5x3
Bench 290# x5x3
Pulldown 175# x8,6,0
Squat - work upper back arch, lower back unlocking, tubow "knees out"!
Pulldown felt beatup reps sucked
Last edited by Myles Shaw; 01-15-2021 at 12:53 AM.
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SS NLP week 14
12/13 SUN
Squat 360# x5x3
Press 187.5# x5x3
Press 225# x1
Deadlift 390# x5 straps
325# x5x2 hook grip
Still adding DL volume for extra work
12/15/20 TUE
Squat 365# x5x3
Bench 295# x5x3
Deadlift 395# x5 straps
335#x5x2 hook grip
12/17/20 THUR
SQUAT lite 290# x5x3
Press 190# x5x3
Pulldown 175# x 10,5+5,6+4 (added negatives to complete the volume)
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SS NLP Week 15
Sun12/20/20
SQUAT 370# x5x3
BENCH 300# x5x3
DEADLIFT 405#x5 straps
340# x5 hook grip
New belt!! 4" Dual ply, although mixed with my lard belly it's not very helpful with the deadlift
12/22/20 TUE
SQUAT 375# x5x3
PRESS 192.5# x5x3
not recovered from heavy squat/deads held off on the back work.
Finishing the year with some heavy singles and changing some goals to fat loss
12/25/20 FRI Xmas!!
Squat light 300# x5x3
DEADLIFT 410#x1 hook grip and belt
410#x 1 hook grip no belt
410# x3 straps no belt
Stopping LP. My belt and pants are uncomfortably toght. If I go up a pants size I'll be back to my fattest pants ever ...so NO!
At some point this week I weighed my fat ass because I have not been shrinking (wasn't really trying) estimated myself at a thick 320#. nope I'm a fat 352# gross[emoji1785]. I did even bother with the scale during this LP, I may have gained weight. My butt and thighs are for sure bigger.
On a logistics note I can't afford to get new clothes, new uniforms, class A's, pant belt gun belt and all that BS and REALLY I shouldn't be this fat. I've made some decent progress and I'm not as disgusted with my lack of strength as I was in August.
Last edited by Myles Shaw; 01-15-2021 at 12:59 AM.
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Bonus week 16
Just gonna plug away at some numbers and see what happens. Will re program after new years
12/28/20 MON
BENCH 315# x5x3
Press light 154# x5x3
Shit! I was hoping for triples, but Fahves just went up. Down side is I braced my neck too hard into the bench and tweaked it
12/29/20 TUE
SQUAT 340# x5x5
Rack pull 500#x1,1,1, 0, 0
Lat pulldown 180#x 5,8,8
Rack pull 2" below knee. 1st single I managed a hook grip So that's cool. 2nd and 3rd with straps. 4th and 5th attempts were stapled didn't budge.
So my theory was my fat gut/thigh combo might be keeping my back from getting into full extension and the belt makes it worse. I know I should be able to rack pull a ton more than my DL but these flew off the rack. Well until they didn't.
Gonna have to put some thought into my DL set up and get some form checks, I should be deadlifting 500# by now.
12/31/20 THURS Happy new year!
PRESS 225#x3 almost to a lifetime PR!!
195# x5x2
Bench light 250# x5x3
LTE 110# x10x3
1/1/21 FRI
SQUAT 380# x5x3
Deadlift light 330#x5x3
BB row 155# x10x3
Last edited by Myles Shaw; 01-15-2021 at 01:07 AM.
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We'll call this the end for now
Age 36, 5'10, 350#
SQUAT 245# x5x3 --> 375# x5x3
PRESS 135# x5x3 --> 192.5# x5x3
DEAD 275# x5x3 --> 410# x3
BENCH 215#x5x3 --> 315# x5x3
I did not power clean because I cannot get the rack position right now and they just look like dog poo. I was going to start snatching but my Deadlift started tanking on me and I wasn't going to go down to deadlifting any less frequently until I get that sorted out.
A big Thank you to our glorious california leader Newsom for shutting down any SSCs within driving distance That would accept new clients.
I'll be looking for some vacation days and a hotel room to nearest SSC when time allows
So planning my new programing
I'm thinking 4 day split with a heavy/light upper/lower split. LP numbers for heavy lift and a lighter lift at 80% of last week's heavy. Then add some conditioning
I.e.
Mon PRESS, bench 80%, heavy bag
Tues SQUAT, deadlift 80%, echo bike
Wed off
THUR BENCH, press 80%, heavy bag
FRI DEADLIFT, squat 80%, echo bike
Sat
Sun LSD - walk the dogs with a rucksack
Heavy bag and ruck marches would also fall under sports specific conditioning ala 2 factor model, as I backpack hunt and box
Counting calories, cleaning up meal prep to
around 3000 cals a day. Aiming for 40/40/20%
Prot/carb/fat .
Found out my average daily intake was about 100g short of protein and too much fat, surprise surprise.
No change to pants this week... tamales and booze and all that holiday jazz. Will start calorie restriction in ernest next week after I stock up on some steaks and veggies...
Will start new log in general logs for this.
Last edited by Myles Shaw; 01-15-2021 at 01:30 AM.
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