Rod’s NLP

[Matt Dawson]

Carson, if you look a little closer you will see that there is a logical structure to Rod's programming. Rod has explained that he is running heavy-light-medium for his squats. He is adding 5 pounds to his squat on a weekly basis. For pulls he is alternating between 1x5 heavy and 2x5 light deadlifts and chins. 2x5 is a common set/rep scheme recommendation for light deadlifts. This looks like basic early intermediate programming to me--in a good way.

Rod, you're doing good work. Keep listening to your coach and maybe pick up a copy of practical programming if you want to better understand the programming changes your coach is making.

[Rod J]

I'm mainly wondering why he has you jumping all over the place with your "progression". Moreover, the deadlift top weight is 5 x 1, no 5 x 2. Still, since you have a coach, he is closer to your program than I am.

There is still some progression based on the increase in the heaviest sets, but it’s slower than the first months of NLP at this point for sure. The 5x2 is for a light pull day.

Carson, if you look a little closer you will see that there is a logical structure to Rod's programming. Rod has explained that he is running heavy-light-medium for his squats. He is adding 5 pounds to his squat on a weekly basis. For pulls he is alternating between 1x5 heavy and 2x5 light deadlifts and chins. 2x5 is a common set/rep scheme recommendation for light deadlifts. This looks like basic early intermediate programming to me--in a good way.

Rod, you're doing good work. Keep listening to your coach and maybe pick up a copy of practical programming if you want to better understand the programming changes your coach is making.

Thanks Matt.

I still do wonder if I am truly an early intermediate lifter and can’t squeeze in a bit more, but these are some questions to ask when I get more feedback.

I have a copy of the grey book, but I haven’t read all of it by any means. I’ll check the relevant sections out before ask some questions, and report back.

2024-03-20
Squat (L) 265x5x3
Press (V) 107.5x5x5
Deadlift 310x5

[Rod J]

2024-03-22

Squat (M) 295x5x3
Bench (I) 200x3x2, 185x3x3

Really tired and feeling gassed today. We had a company get together at work and didn’t get to gym until late so didn’t have time for chins. Perhaps tomorrow? I guess it’s the weekend and I’ll have time to recover.

[carson]

I see. My oversight. Keep up the good work.

[Rod J]

2024-03-23 Sat
Chins 5,5

2024-03-25 M
Squat 315x5x3
Press 137.5x3x2, 127.5x3x3
Deadlift 260x5x2

Lost my phone so no videos for this one

2024-03-27 W
Squat (L) 255x5x3
Press (V) 110x5x5
Deadlift 315x3, 315x4 (Coach said 3x2 is OK, but ugh)

2024-03-29 F
Squat (M) 300x5x3
Bench 202.5x5x3
Chins 6,5,2

2024-04-01 M
Squat (H) 320x5x3
Press 140x3x5
Deadlift (L) 265x5x2

Morning weight: 179.4

I have been recovering pretty badly. My stomach was not the best last week. I got the reps today so I will just try to move forward

[Rod J]

2024-04-03 W
Squat (L) 260x5x3
Bench (I) 205x5, 205x3, 205x1, 190x3
Clearly abysmal and also aggravated the biceps again because I was exhausted
Deadlift 320x5

Morning weight 179.0 😖. Not sure why I am losing weight. I did have some digestive issues but time to be more intentional and aggressive about getting enough calories in for training again

[Rod J]

2024-04-05 F
Squat 305x5x3
Press (V) 115x5x5
Chins 6,6,4

Felt alright I guess. Chin-neck position on the squat is better. I think my press form is improving

[Rod J]

Backlog

2024-04-08 M
Squat 325x5x3
Bench 167.5x5x5
Deadlift 270x5x2

2024-04-10 W
Squat (L) 265x5x3
Press 135x3x5
Deadlift 325x5

2024-04-12
Squat (M) 310x5x3
Bench 205x5x3
Chins 6,6,6,5

2024-04-15
Squat 330x5x3
Press 117.5x4x5
Deadlift 275x5x2

2024-04-17
Squat (L) 270x5x3
Bench 205x3x5
Deadlift 330x5

Squat 315x3x3
Press 137.5x3x5
Chins 6,6,6,6

2024-04-22
Squat (H) 335x5x3
Bench (V) 170x5x5
Deadlift 280x5x2

I'll add more after/while training

[Rod J]

2024-04-24
Squat 275x5x3
Press (V) 120x5x5
Deadlift 335x3 😐

2024-04-24
Was not feeling well

2024-04-29
Squat (H) 335x3,3,1
Bench 185x5x3
Deadlift 285x5x2

2024-05-02
Squat 325x3x2
Press 112.5
Deadlift 335x4 (couldn’t lock out last rep)

At this point I asked for a bit of a reset and maybe to do a LP on the deadlift to try to get the deadlift ahead of the squat this time…. Coach gave me a deload and started me on some new programming based on a three week cycle.

D-load
2024-05-03
Squat 275x2x2
Press 115x3x3
Chins 5,5,5

2024-05-06
Squat 285x5,3,3 (was supposed to do 3)
Press (V) 105x5x5
Deadlift (L) 235x5x5

2024-05-08
Squat (L) 205x5x3
Bench 157.5x5x5
Chins 7,6,5

2024-05-10
Squat (V) 250x5x5
Press (I) 120x3x3
Deadlift (I) 285x5 (was supposed to do 3), 250x5

Week 2
2024-05-13
Squat 295x3x3 (was supposed to do 2 I think)
Press (V) 110x5x5 (I ended up doing 5s)
Deadlift (L) 245x5x3 (it was 4s but I did 5)

2024-05-15
I got very sick after this again and I started bruising again due to drop in platelets so

2024-05-16
Squat (L) 215x5x3
Bench 162.5x5x4
Chins (don’t remember)

2024-05-20
Squat 305x3 (was supposed to be 1x3. I didn’t have trouble doing a set of 3)
Press (V) 115x5x3
Deadlift (L) 255x3x3

2024-05-22
Squat (L) 225x5x3
Bench 167.5x5x5 (I think it was supposed to be 3x5)
Chins 7, 5, 4

2024-05-24
Squat (V) 265x3x5
Press 130x3x3
Deadlift 305x1, 305x5 (270 was the back off but 305 was light)

[Rod J]

2024-05-27 М
Squat 290x3x3
Press (V) 107.5x5x5
Deadlift (L) 240x5x3

I really don't like this new program very much at all. Seems too advanced for me and I am doing lighter weights for less reps than I was doing in NLP (before HLM). It feels kind of odd.

I guess I should try to stick with the pyramid style rep scheme, but I don't see why I can't just do HLM with a reset. I mean, I got sick twice, my recovery has been bad and my bodyweight has actually stayed the same or gone down for a month and half now. So I really don’t think I’m really making progress, which is frustrating to me. Sorry to whine, but this is *my* training log after all lol.