Ryan's Training Log

[Mr. Bingley]

re: rest between sets

On the warm ups I only do a couple minutes, with each one going up the scale getting a tad longer. Work sets get at least 8 minutes rest between. It took my cinderblock head a long time to accept this, because in a gym it is boring as all hell (not bad at home), but man does it make a difference.

[rkjohns1]

W9D1 of NLP version 2.0 - Monday, October 25, 2021

Squat: 270x3x1, 225x2x1, 225x5x2 (45x5x2, 95x5x1, 135x3x1, 185x1x1, 225x1x1 245x1x1; 3 minute rest)
Bench: 172.5x5x3 (45x5x1, 95x5x1, 135x3x1, 155x1x1; 2 minute rest)
Deadlift: 280x5x1 (135x5x1, 185x3x1, 225x1x1, 275x1x1)

Loaded 270 for my squat work sets today instead of 265, and was punished for it. I didn't realize it was supposed to be 265 until checking my spreadsheet at work. I was ready to chalk it up to poor recovery this weekend, which would make sense since I'm tweaking my diet trying to identify foods that are not cooperating with my GI system (the removal of gluten is sadly helping my symptoms - I love bread!) Today was the first time I've had to put the bar down on the spotter arms while squatting, and I've been carrying a fear of having to do so for some reason. A silver lining is now that I've done it and it was fine, I'll have more confidence as I add weight. 265 is rescheduled for Friday.

Bench went well, but getting slower.

I think I need to re-incorporate more pulling into my regime; this morning's deadlift felt foreign to me. I'm considering dropping the back ext/chins and adding volume deadlift days, similar to what Geoff Bischoff outlined in Bool3max's NLP thread (Mon - Heavy DL; Wed - Light Pull (i.e. Power Cleans); Fri - Volume DL [lower weight x 5 x 2]), only I would swap the heavy DL and light pull day so the heavy DL is on my light squat day.

[David Hooper]

I think everybody fears lowering the squat to the rails. It's probably a good thing to have somebody do fairly early on, after they've squatted a couple weeks, so they get over it. I try to do that a couple times a year or so on lighter squat days, just to remember the feeling.

I'll be interested to see how the pulling routine works for you!

[rkjohns1]

October 26, 2021 Weigh-in: 174.4 lbs, a 0.4 lb decrease from last week.

[Mr. Bingley]

"so the heavy DL is on my light squat day." this

[rkjohns1]

W9D2 of NLP version 2.0 - Wednesday, October 27, 2021

Light Squat: 225x5x3 (45x5x2, 95x5x1, 135x3x1, 185x2x1; 3 minute rest)
Press: 115x5x3 (45x5x1, 65x5x1, 85x3x1, 95x1x1; 3 minute rest)
Back Ext: BW+5x10x3
Chins: 9, 9, 8

All went well today.

[Bill Anders]

I think I need to re-incorporate more pulling into my regime; this morning's deadlift felt foreign to me. I'm considering dropping the back ext/chins and adding volume deadlift days, similar to what Geoff Bischoff outlined in Bool3max's NLP thread (Mon - Heavy DL; Wed - Light Pull (i.e. Power Cleans); Fri - Volume DL [lower weight x 5 x 2]), only I would swap the heavy DL and light pull day so the heavy DL is on my light squat day.

A couple of things to think about re: that advice - bool3max is 19 years old and running intermediate programming (one could argue that he was NDTP, plus ended NLP way too soon, but that's a different topic). Unfortunately, you aren't 19, when you can get away with adding volume. However, you do need intensity.

Since you feel like you need to get more pulling from the floor, consider the HLM Power Clean-Only option in BBRx Example 24-9 (pg 257). There is also Example 24-12 (pg 258) which eliminates the clean entirely and has you deadlifting 3x/week. But, again, those are intermediate programming suggestions. But keep in mind that your alternating power cleans and back extension/chins around heavy deadlifts is your introduction to HLM intermediate programming.

Since you're running NLP (and likely have a good ways to go before you aren't), remember the purpose of the Back Extension/Chin days, which is to give your lower back and hips a break from the pulling. This will become very important as both your squat and deadlift get above 300lbs, since both are very taxing on your lower back, hips, and glutes. If you haven't yet, read Santana's Artificially Weak Deadlift articles (there are 2), and especially read through the forum discussions on each article. You'll notice that he mentions the combined stress of the heavy squat and heavy deadlift and the toll that it takes on your lower back, negatively impacting your deadlift. What he doesn't mention is how fast that catches up to us Masters lifters. Again, at this stage, volume is not your friend.

Keep at it!

[rkjohns1]

Thanks Bill, I really appreciate the feedback. I wrote on Hooper's thread that I had reconsidered adding more pulling (right after my deadlift day, ha!). I'm going to continue on with Program 1D from BBRx, but will definitely take a look at your recommendations.

[rkjohns1]

W9D3 of NLP version 2.0 - Friday, October 29, 2021

Squat: 265x5x1, 240x5x2 (45x5x2, 95x5x1, 135x3x1, 185x1x1, 225x1x1; 5 minute rest)
Bench Press: 175x5x3 (45x5x1, 95x5x1, 135x3x1, 155x1x1; 3 minute rest)
Clean: 137.5x3x5 (65x3x1, 95x3x1, 115x3x1; 2 minute rest)

Disappointed that I've had to top and drop on the squat, but I know I'm NDTP on the recovery side. Tweaking my diet trying to find foods that are cooperative has limited the number of calories I take in right now, but once I'm dialed in, I hope to continue making NLP gains. It is what it is and I'll continue to train.

In better news, I'm in 5RM PR territory now for my bench press.

[rkjohns1]

W10D1 of NLP version 2.0 - Monday, November 1, 2021

Squat: 245x5x3; 5 minute rest
Press: 117.5x5x3; 3 minute rest
Back Ext: BW+5x10x3
Chins: 9, 9, 9