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Thread: Rodís NLP

  1. #1
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
    12

    Default Rodís NLP

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    Hey yíall

    My name is Rod, and I am a 25 year old software engineer from New York City. I have been training on and off for a few years. I tried to do a NLP in 2019 and early 2020 before the lockdown and was making good progress and enjoying it, but I stopped during the pandemic years and started again recently after a layoff and illness. About two weeks ago, I was having some trouble with my technique and wanted to see if I could learn the power clean, so I did an in person session and started online coaching with a Starting Strength coach. I didnít end up doing the power clean because we determined it is still too early for me to put it in my programming and that I needed to do a reset on all the lifts to make better progress.

    My current working weights are

    Squat: 265x5
    Bench: 160x5
    Press: 105x5
    Deadlift: 275x5

    Height: 5í8Ē
    Bodyweight: 168.2 lb (measured this morning)

    I have been having the most trouble getting my bodyweight up. I started at about 145, but have not really gone up in bodyweight much since about 165. I will start weighing myself in the morning and including it in my logs here. Iím sure Iím undereating some way or another, even though I have been trying to eat several meals a day. My goal is 3500 calories a day as is recommended. Iím probably not getting that, so maybe I will try logging food.

    Last two weeks of training:
    M
    Squat 245x5x3
    Press 95x5x3
    Deadlift 245x5x3

    W
    Squat 250x5x3
    Bench 150x5x3
    Deadlift 255x5

    F
    Squat 255x5x3
    Press 100x5x3
    Deadlift 265x5

    M
    Squat 260x5x3
    Bench 155x5x3
    Deadlift (L) 200x5x2
    Chin up 6, 5, 5

    W
    Squat (L) 205x5x3
    Press 105x5x3
    Deadlift 275x5

    F
    Squat 265x5x3
    Bench 160x5x3
    Deadlift (L) 205x5x2
    Chin up 6, 6, 5 (last rep couldnít get all the way up)

  2. #2
    Join Date
    Apr 2023
    Posts
    362

    Default

    If it's too early to do the power clean, it's too early to do light deadlifts, and definitely too early to be doing light squats. You need to push your deadlift out ahead of your squat as much as possible at this point with aggressive jumps.

  3. #3
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
    12

    Default

    Quote Originally Posted by Maybach View Post
    If it's too early to do the power clean, it's too early to do light deadlifts, and definitely too early to be doing light squats. You need to push your deadlift out ahead of your squat as much as possible at this point with aggressive jumps.
    Thanks for your reply.

    I found that I started needing a light squat around 275 and was struggling with making 10 pound jumps on the deadlift after around 315. At that point, I was having trouble getting it off the floor initially. I was dropping my hips and making it harder for myself, so I guess the reset was good for me, even though I would like to hit PRs as soon as possible.

    As much as I would like to continue making 10 pound jumps on the deadlift and doing it more often for a bit because I know I can, Iím mostly following the coachís guidance and programming. I do wonder if I could maybe save the more conservative jumps and light pulls for a time when my deadlift is further ahead of my squat.

  4. #4
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
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    Default

    2023-11-06 (Monday)

    Morning weight: 167.8

    Squat 270x5x3
    Press 110x5x3
    Deadlift 220x5x2

    I accidentally misloaded the bar with 330 for my first squat set because I thought the 25 pound plates were 10 pound plates. I got three reps somehow and gave up on a fourth because it was too heavy. I still did three sets after with little issue.

    Iím still working on the Press 2.0 hip thrust and stretch reflex. I tried to focus on having my elbows in front of the bar and the compression grip. The load itself felt pretty light, but I am focusing on the technique.

  5. #5
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
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    Default

    Seems like my post last night never posted.
    2023-11-08 (Wednesday)

    Morning weight: 168.4 lbs

    Squat (L) 210x5x3
    Bench 165x5x3
    Deadlift 280x5x3

    I tore up my shins the other day, and there was scab there, but they were actually bleeding through my grey sweatpants after those pulls. I put another bandage over it.

  6. #6
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,661

    Default

    I recommend Rippetoe's "Starting Strength". Read it and follow it until you have reached your novice limit. Then contact an SS coach to set you up with an intermediate program. Wandering about with your lifts is likely not to work. You are a strong young man. Don't mess it up.

  7. #7
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
    12

    Default

    2023-12-11
    Morning weight: 171.8

    Squat 285x5x3
    Bench 167.5x5x3
    Deadlift 285x4 (ugh), 285x1

    Was very tired today

  8. #8
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
    12

    Default

    2023-11-16 (Friday)

    Squat (L) 215x5x3
    Press 120x5x3
    Deadlift (L) 220x5x2

    It was alright. Presses were hard and that last rep of the last set was a grind but I got it

  9. #9
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
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    Default

    Haven't posted in a while, but I have been training consistently and only missed
    a couple of sessions due to illness.

    Squat
    Press
    Deadlift
    Chins

    2023-11-15
    Squat 215x5x3
    Press 120x5x3
    Deadlift 220x5x2

    2023-11-17
    Squat 285x5x3
    Bench 170x5x3
    Deadlift 285x3x2

    2023-11-20
    Squat 290x5x3
    Press 125x5x3
    Deadlift 225x5x2

    2023-11-22
    Squat 220x5x3
    Bench 175x5x3
    Deadlift 290x3x2

    2023-11-24
    Squat 295x5x3
    Press 127.5x5x3
    Deadlift 230x5x2
    Chins 7, 6, 6

    2023-11-27
    Squat 300x5x3
    Bench 177.5x5x3
    Chins 7, 7, 4

    2023-11-29
    Squat 235x5x3
    Bench 177.5x5x3
    Deadlift 295x5

    2023-12-01
    Squat 305x5x3
    Bench 180x5x3
    Deadlift (L) 240x5x2

    2023-12-04
    Squat (H) 310x3x5
    Bench 180x3x5
    Deadlift 300x3x2

    2023-12-06
    Squat (L) 230x5x3
    Press 130x3x5
    Deadlift (L) 250x5x2

    2023-12-08
    Squat (M) 275x5x3
    Bench 182.5x3x5
    Chins 7, 6, 5-6

    Started to not feel well...

    2023-12-11
    315x3x2, 285x3

    Could not continue because I was feeling very lightheaded

    2023-12-13
    Squat 230x5x3
    Press 125x32, 130x3, 125x3x2 (was given a range)
    Deadlift (L) 275x5

    Was still feeling bad but grinded through this

    2023-12-15
    Squat (M) 245x5x3
    Bench 175x5x3
    Chins 7, 6, 7

    2023-12-18
    320x3x2, 290x3x3
    Squat Press 132.5x3x5
    Deadlift 260x6x2


    2023-12-20
    My blood platelets were low at this point and I was still feeling terrible, so coach recommended that I rest

    2023-12-22
    Squat (M) 245x5x3
    Bench 175x5x3
    Chins 7, 7, 6

    2023-12-26
    Squat (H) 320x3x5
    Press 125x3x5
    Deadlift 250x6x2

    2023-12-28
    Squat (L) 235x5x3
    Bench 177.5x5x3
    Deadlift (H) 265x5

    2023-12-30
    Squat (M) 250x5x3
    Press 125x3x5
    Chins 7, 7, 6

    Happy New Year to all

  10. #10
    Join Date
    Jul 2023
    Location
    New York, NY
    Posts
    12

    Default

    starting strength coach development program
    2024-01-02 (Tuesday)

    Weigh in: 167.2 (lost some weight after being sick, trying my best to get back on track)

    Squat (H) 305x3x5
    Bench 190x5x2 (accidental misload but got all reps)
    Deadlift 255x5x2

    My knees seem to be feeling a bit better after trying to correct the knee slide

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