Theodor's NLP (starting logging from week 6)

[theodor]

Week 8.1

Squat: 85kg (187 lbs) x3x5
Went back in weight to work on correct depth and stance
Here's a warmup set of 2: Squat 70kg (warmup) form check - YouTube
Work set 1: Squat 85kg (work set 1) form check - YouTube
Work set 2: Squat 85kg (work set 2) form check - YouTube
Didn't film the final work set. Overall, I think I understood what the right depth should be. Although for some reps I was perhaps a couple centimeters away from the bottom position, so it still needs some honing.

Press: 42.5kg (94 lbs) x3x5


Deadlift: 100kg (220 lbs) x5 - also went back in weight to work on technique, tried it this time with the hook grip which I've been using for cleans. It felt more stable for the back than the alternate grip, but not sure how high I can go with it.
Deadlift 100kg form check (hook grip) - YouTube


Will have to miss the rest of this week's sessions due to work...

[Adrian Nilsson]

Squat: For the second squat set rep 1 and 2 are to depth, and rep 3-5 are high. Now, they are to parallell, but Starting Strength teaches depth to be roughly an inch BELOW parallell. Squats are looking much better though!

Deadlift: These look better too but it's easy to have good form on light weight. You need some weight on the bar to get good feedback.

Your hips are a little low. Look at the first rep, your hips rise a tiny amount before the bar leaves the floor, that is your correct starting position. "Lifting your chest" means back extension causing a STRAIGHT back, not to be confused with a VERTICAL back. Stop dropping your hips to get your chest up. Raise your chest without moving your hips. Hook grip shouldn't be an issue if you use chalk.

Shoes look fine to me, though I would still prefer some adidas powerlifts to be honest.

Keep up the good work!

[theodor]

Thanks again for the feedback.

In the meanwhile I missed two trainings, but got back on track on Monday.

Week 9 - Monday
:
Squat: 85kg (187lbs) x3x5 - just repeated the last training a week earlier
Bench press: 67.5kg (149lbs) x3x5 - bar was moving up in slow motion for the last few reps, but grinded it out.
Power clean: 55kg (121lbs) x5x3
Chins (bodyweight): 8,8,6

Week 9 - Wednesday

Squat: 87.5kg (193lbs) x3x5
Press: 43kg (95lbs) x3x5
Deadlift: 102.5kg (226lbs) x5


Weight: 73kg (161lbs). Not training and not eating enough resulted in -1kg.

[theodor]

Week 9 - Friday

Squat: 89kgx5x3 (196lbs) +1.5kg
Bench press: 69kgx5x3 (152lbs) +1.5kg
Chins (bodyweight): 8,7,5
45-degree back extension (bodyweight): 11,11,11

Week 10 - Monday

Squat: 90.5kgx5x3 (200lbs) + 1.5kg
OHP: 44kgx5x3 (97lbs) + 1kg
Deadlift: 105.5kg x5 (233lbs) +3kg

Was supposed to do the clean instead of DL, but achilleus heel was aching for some reason, so decided not to do any sudden movements today. A few weeks ago when I went up to 100kg squats and 115kg DL, I used larger increments, but now I will try slower but stedier progress with smaller increases.

Current training plan:
Day A
Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set OR Power Clean 3 reps x 5 sets

Day B
Squat 5 reps x 3 sets
Press 5 reps x 3 sets
Back extn
Chin-ups

[theodor]

Week 10 - Wed

Squat: 92kgx5x3 (203lbs); progress +1.5kg

Bench press: 70kgx5x2 (154lbs) and 70kgx3+2 (didn't manage to do the last set of 5 reps, so split it up by waiting 45sec); progress +1kg

Chins (unweighted): 10,7,6

45-degree back extension (unweighted): 15,15,12.

[theodor]

Week 10 - Fri

Weight: 73.6

Squat: 94kgx5x3; progress +2kg

Squat 94kg (work set 1, submitted for Starting Strength form check) - YouTube
Squat 94kg (work set 2, submitted for Starting Strength form check) - YouTube
Squat 94kg (work set 3, submitted for Starting Strength form check) - YouTube

First reps are to the bottom in all the sets. However, it seems I struggle with replicating it for other reps.

Press: 45x5, 45x4, 45x5; progress +1kg

Press 45kg (work set 1, Starting Strength form check) - YouTube
Press 45kg (work set 2, Starting Strength form check) - YouTube
https://www.youtube.com/watch?v=KFAO...omritztorubble

Missed a rep in the 2nd work set. Rested 6 minutes instead of 4-5 that's usual and completed the final set.


Clean: 57.5x3x5; progress +2.5kg

Will try to film this the next time, too. I think I still need to hone the racking part, there's a bit of help from hands so it doesn't rack with just the pulling movement.

[w35773]

You're a lot younger than I am and adding weight to the bar at a higher rate. Feels good to get stronger!

The only thing I will say is that watching you lift without a belt makes me nervous. I can't give you form pointers since I have no coaching experience.

[theodor]

You're a lot younger than I am and adding weight to the bar at a higher rate. Feels good to get stronger!

The only thing I will say is that watching you lift without a belt makes me nervous. I can't give you form pointers since I have no coaching experience.

Have to agree with you on this, consistently getting stronger is amazing. Still very early in the process, but each training I'm more motivated than before!

I'm a bit on/off with the belt at this point, but whenever I feel I'm at my limit I will wear it for squat and deadlift. Just need to get a 3'' belt, then I'll be more comfortable with it. Currently have one of those which is wider at the back.

[theodor]

Week 11 - Monday. Weight: 73.8kg (163lbs).

Squat: 90kgx5x3 (198lbs); progress -4kg.
Went back in weight (again) to work on consistent depth.

Bench: 70.5kgx5x3 (155lbs); progress +0.5kg
Grinded it out, last reps in absolute slow motion (again).

Deadlift: 108kgx5 (238lbs); progress +2.5kg

Chins: 9,8,5

[theodor]

Week 11 - Wednesday

Squat: 92kgx5x3 (203lbs); progress +2kg. Didn't film, but I think the depth was good.

Press: 46kgx5x2; 46kgx4+1 (101lbs); progress +1kg. Missed a rep in the final set. Had to wait a few minutes to get that in.

Power clean: 50.5kgx3x5 (111lbs); progress -7kg. Went back in weight to work on form. Watched the tutorials and read the blue book material on this again. Definitely need to film this the next time.