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May 21, 2023
BW 177
Squat 190x5x3
Bench Press 165x5x3
Deadlift 250x5 - I'll do Deadlifts on Sundays and Thursdays for now, before moving to an alternating schedule.
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May 23, 2023
BW 179
Squat 195x5x3 - Spending a few weeks dropping weight and working on depth was time well spent. I'm hitting parallel and doing a much better job controlling my lumbar.
Seated Press 105x5x3 - the very last rep was a bit of a grind.
Power clean 95x3x5 - I decided to do power cleans, per the program. I did them in my initial NLP (2010) and got them up to 185, but I have rarely done them since. 95 was light enough that I didn't have any issues moving the bar.
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May 25, 2023
BW 179
Squat 200x5x3 - moved well and hit depth
Bench press 170x5x3 - No issues. I kept a good arch and tucked elbows.
Deadlift 255x5 - My setup is improving.
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May 26, 2023
BW 178
Seated Press 95x5x5
Chins 5x6
Ab wheel rollout from knees 10x3
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May 28, 2023
BW 181
Squat 205x5x3 - Hitting depth continues to get easier. I have found a narrower stance with my toes pointed more straight ahead (maybe 15 to 20;degrees) is working better for me.
Seated Press 110x5x3 - the last repnof set 3 was pretty tough. I should probably move to 2.5 pound jumps.
Deadlift 260x5 - no issue.
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May 30, 2023
BW 182
Squat 210x5x3 - I'm back to the weight where I found my depth was shit. I'm still filming from the side and am happy with where I'm at.
Bench press 175x5x3 - I felt very good here.
Power clean 105x3x5 - these felt fine. The bar moved well. These are still very light, but I haven't done them in 10 years so I'll need to shake off some rust.
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June 2, 2023
BW 182
Squat 215x5x3 - post cancer PR. I'll abbreviate these as CPR.
Seated Press 115x5x3 - last reps were a grind, but I got them. Also a CPR.
Deadlift 265x5
Pull ups BW 6 sets of 5. These are submaximal sets.
I had to take an extra rest day due to a PET scan. I'll go back to my normal Sunday, Tuesday, Thursday schedule next week.
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BW 182
Squat 220x5x3 - continue to move well and hit depth. I'm working pretty hard in the last reps of sets 2 and 3. I'll need to think about when to move to a mid week light day.
Bench press 180x5x3 - Bench press went well. As my body weight increases, bench increases are easier.
Power clean 115x3x5 - I reread the PC section of the book. This helped with some cues. No issues as this is still pretty light.
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June 5, 2023
I finished radiation and chemotherapy a year ago. I just had a follow up PET scan. The results show no cancer. Lymph nodes are good. But I have bilateral L5/S1 chronic pars interarticularis defects (spondylolysis) yet no evidence of spondylolisthesis. This explains my shit back. I'll have to rethink power cleans. Anyone have experience with this?
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First of all great news, glad you are doing okay!
I have the same issue with L5/S1 and a few more issues with my spine. Before I touched the barbell for the first time I had times when I had to sleep with legs against the wall. I have never been doing PCs but overall lifting had only positive impact on my back aches. Record your lifts to make sure your form is at least more or less okay and you should be fine. You may want to read some stuff from Stuart McGill who is an expert in the spine matter.
If you are worried about PC, you may have a look at the grey book. Some coaches simply replace cleans with light deadlifts but since you are doing cleans, it may not be even necessary for you.
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