Third Time's a Charm

[Matt Dawson]

Bodyweight 220
Squat 330x5, 320x5x2 Squat 320 lbs - YouTube
Press 172.5x3x5 Press 172.5 lbs - YouTube
Power Clean 175x3, 135x3x2

Mixed feelings about today's workout. Had a restless weekend and I was off my routine today. Seem to have bruised a rib from an improperly positioned belt today. Misloaded my first workset of squats and inadvertently left an extra 10lb bumper on the right side. Felt a little awkward coming out of the rack but I completed the set before I realized what I had done. Second set a the correct weight felt great, but my camera malfunctioned and failed to record. Third set I thought was still pretty decent (posted above). New PRs from here.

Press continues to climb with triples. Had a minor breakthrough today on the beginning of a second layback. I wasn't trying for it at first but found myself doing a very subtle layback once the bar cleared the forehead on the third rep of my sets today. I do think this could prove useful as the weights get heavier.

Was getting lightheaded on power cleans today. Very nearly lost consciousness. Tried dropping the weight a bit but the lightheadedness continued so I called it a day.

[Matt Dawson]

Light Squat 255x5x2
Bench 232.5x3, 3, 2, 2, 1, 1
205x5x2
Deadlift 375x0

Having trouble keeping my right shoulder pinned to the bench. Deadlift warmups felt OK. Pulled 375 off the floor only to give up just below the knee. My rib is still hurting and I got scared I was going to make it worse. Disappointed.

[Matt Dawson]

Squat 325x5x3
Press 175x3x5
Deadlift 375x2, 3

Salvaged the week with some more PRs. Rib is still giving me trouble. Took some ibuprofen and worked through it. Ordered a 3-inch single ply belt today as an alternative to the current 4-inch 10mm. That should be more comfortable on the rib and according to Rip its better for the deadlift anyway.

Squat was decent. Press was good. All reps went up fast until the final rep of the last set. Still having trouble with consistently setting the lumbar on deadlift.

[Matt Dawson]

Squat 330x5x3
Bench 220x4, 3; 210x4, 5
Power clean 135x3x5

Still having trouble with my right shoulder stability on the bench. Elbow keeps flaring out which leads to a failed lift every time.

[Matt Dawson]

Light Squat 265x5x2
Press 175x3x4, 1, 1, 1
Deadlift 375x1

Deadlift: couldn't achieve lumbar extension with my 4 inch belt on. The problem is getting worse with increased bodyweight. New 3 inch belt should arrive soon. Will reset the deadlift and relearn proper extension before working back up.

[Matt Dawson]

Tweaked my back again after workout on September 28, 2022. Took 2 months off before getting back in the gym on November 28, 2022. Lifted intermittently throughout December 2022 before restarting LP in earnest on January 2, 2023. Will update the training log below.

Jan 2
Squat 225
Bench 155
Dead 275

Jan 4
Squat 235
Press 135
Dead 285

Jan 6
Squat 245
Bench 165
Dead 295

Jan 9
Squat 250
Press 140
Dead 305

Jan 16
Squat 255
Bench 170
Clean 135

Jan 23
Squat 260
Press 145
Dead 315

Jan 25
Squat 265
Bench 175
Clean 140

Jan 27
Squat 270
Press 147.5
Dead 325

[Matt Dawson]

Feb 6
Squat 265
Bench 175
Clean 135

Feb 11
Squat 270
Press 145
Dead 315

Feb 13
Squat 275
Bench 180
Clean 140

Feb 18
Squat 280
Press 147.5
Dead 320

Feb 22
Squat 285
Bench 185
Clean 145

Feb 24
Squat 290
Press 150
Dead 325

Feb 27
Squat 295
Bench 190
Clean 150

[Matt Dawson]

Mar 1
Squat 300
Press 152.5
Dead 330

Mar 6
Squat 305
Bench 195
Clean 152.5

Mar 10
Squat 310
Press 155
Dead 335

Mar 13
Squat 315
Bench 200
Clean 155

Mar 15
Squat 320
Press 157.5
Dead 340

Mar 17
Squat 325
Bench 205
Clean 157.5

Mar 20
Squat 330
Press 160
Dead 345

Mar 22
Squat 335
Bench 210
Clean 160

Mar 27
Squat 340
Press 162.5
Dead 350

Mar 31
Squat 345
Bench 200
Clean 162.5

[Matt Dawson]

Apr 3
Squat 345
Press 165
Dead 355

Apr 5
Squat 250
Bench 205
Clean 162.5

Apr 7
Squat 350
Press 165
Dead 360

Apr 10
Squat 355
Bench 210
Clean 165

Apr 12
Squat 260
Press 167.5
Dead 365

Apr 15
Squat 360
Bench 215
Clean 170

Apr 17
Squat 365
Press 170
Dead 370

Apr 19
Squat 290
Bench 220
Dead 375

Apr 21
Squat 370
Press 172.5
Dead 380

Apr 24
Squat 295
Bench 225
Dead 385

Apr 26
Squat 375
Press 175
Dead 390

Apr 29
Squat 300
Bench 230
Dead 395

[Matt Dawson]

Squat: I added a light squat day after failing to complete all three sets at 345 and then switched to a heavy topset plus 2 backoffs at 90% shortly thereafter.

Bench: Been dealing with nagging AC joint pain. It only affects heavy sets and mostly on reps 4 and 5 when stabilizers are getting fatigued. I've tried adjusting grip wider and narrower without much change. Some days are better than others. Considering switching to an emphasis on press and using the bench as an assistance exercise.

Deadlift: I've finally started to get a feel for the movement but recognize that my numbers are artificially low compared to my squat. I dropped power cleans the last two weeks in favor of doing deads 3x per week but I can feel the fatigue setting in now so will back off to deads 1x per week only.

Overall, I'm pleased with the progress but I know the NLP is nearing the end.