NLP V3.0 - Wednesday, April 27, 2022
Squat (L) @ 5'
45x5x2
95x5
135x3
185x1
225x1
250x5x2
Bench @ 4'
45x5
95x5
135x3
155x1
170x1
190x5x3
Chins @ 4-5'
BWx10x3
NLP V3.0 - Wednesday, April 27, 2022
Squat (L) @ 5'
45x5x2
95x5
135x3
185x1
225x1
250x5x2
Bench @ 4'
45x5
95x5
135x3
155x1
170x1
190x5x3
Chins @ 4-5'
BWx10x3
NLP V3.0 - Friday, April 29, 2022
Squat @ 5-6'
45x5x2
95x5
135x3
185x1
225x1
270x1
300x3
270x5x2
Press @ 4'
45x5
65x5
95x3
115x1
120x1
130x5x3
Deadlift
135x5
185x3
225x1
275x1
290x1
320x5
That's it for now. Transitioning to summertime sports and enjoying my time outside. Playing tennis with the wife in a few minutes, skateboarding with my kids tomorrow, surfing on Sunday morning, etc, etc. I may keep a log in the general training section, we'll see.
This has been a great ride and I'm really happy with the results I've had. I know I'll be excited to lift the heavy weights again in the fall.
nicely done and enjoy the time with the family!
My summertime training log has been posted here. Enjoy your summer everyone!
I wrapped up my press and bench press last week, so here are my final numbers for my first NLP:
Squat - 300x3 (Last 5x3, 280x5x3)
Deadlift - 320x5
Bench - 200x3x2 (Last 5x3, 192.5x5x3)
Press - 136x3x5 (Last 5x3, 133x5x3)
Clean - 162.5x3x5
These will be my targets in November when I return to strength training, both to increase my last 5x3 weight for the movement and the overall weight lifted.
Those are some solid numbers to be proud of for your first NLP, Ryan.
Enjoy your summer!
Thanks Bill! I appreciate your programming input and words of support during this experience, and not only directed at me, but all the others who you've been helping out. Enjoy your summer and I look forward to seeing what you do programming-wise once you come off maintenance.
Like I mentioned to tiny&mighty earlier this morning, it all really helps me, too. As you know, there's so much to digest here and in the books.
Me too! The biggest thing is that I really don't want to start running into 3-hour sessions, so I've already penciled out a Heavy-Light Split (BBRx example 24-20, pg 266), but then when looking at stuff related to a comment that tiny made last night, I might stick to a normal HLM 3-day/week schedule, but cycle reps as in example 24-18. Regardless, I still have a month before that starts (although I realized that realistically, due to scheduling, I should wait until mid-July).
Keep at it!
One thing I will consider when I transition to intermediate programming again (either due to need or time constraints) is a 4 day split over 8 days (M-W-F-M, W-F-M-W, etc.), rather than 5 (M-T-T-F). Now, will this modulate volume and intensity over an appropriate interval to achieve specific training objectives? I don't know, but the shorter sessions and additional recovery time would sure be nice!
Isn't it funny how we think about programming several months in advance?