AV365 Novice Training Log

[AV365]

7 March 2024

Light Squat 3x5@290lbs
Press 3x5@140lbs
Deadlift 1x5@405lbs

Opted to deload/reset press this week and rework up, 2x sessions stuck at 155lbs.

[AV365]

11 March 2024

Squat 3x5@362.5lbs
Bench 1x4@242.4 2x5@225lbs
Deloaded- bench is stuck like press
Good Mornings 3x8@95lbs (No Extension available)
Chin Up 3x10@30lbs

[carson]

11 March 2024

Squat 3x5@362.5lbs
Bench 1x4@242.4 2x5@225lbs
Deloaded- bench is stuck like press
Good Mornings 3x8@95lbs (No Extension available)
Chin Up 3x10@30lbs

You may be approaching your novice limit. I shifted into what Sully called "Advanced novice" for a few weeks when I could no longer regularly do 5 x 3 increases. Then after that, into intermediate programming. My first shift came at about 7 months then at 10 months I was doing various intermediate programs to see what worked best. It's an exciting time.

[Bill Anders]

While I appreciate what carson is saying, the only one that's definitely run the novice course for you right now is your presses. That's common.

Read/watch Nick's articles and videos on the presses and switch up that programming now. Everything else looks to be going up fine, so keep those simple with NLP.

Intermediate Programming for the Upper Body Lifts (article) - Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

Press and Bench Press Programming – Getting and Staying Unstuck - Press and Bench Press Programming - Getting and Staying Unstuck | Nick Delgadillo

[AV365]

@carson and @Bill Anders. Thanks much for the information. I am certain that my press has run its NLP course, and may have some left in the tank on the bench. Squats are still moving along at 2.5lbs jumps- and the light squat day in Advanced Novice Programming has allowed for more recovery time to keep hitting PRs on the sets. I know there is plenty left in the Deadlift tank- pretty sure I can still move 10lbs jumps with the recovery between training deadlifts.

@Bill Anders I think I am going to leave lower body on NLP- and attack the upper lifts on a compressed Texas Method as described in Nicks article.

Next for me is more diligent recovery time- which for me is going be tuning down some of the running for lower Zone 2 cardio on stairs or incline treadmill.

Diet is still sufficient. Averaging 200gram protein/100g fat/100grams carbs per day. (Appx 2500k/cal)

Thanks for links and suggestions.

[AV365]

14 March 2024
Light Squat 3x5@290lbs
Press 3x5@142.lbs
Deadlift1x5@ 410lbs

Gonna let the press roll forward until stuck- and then run it and the bench on the compressed Texas Method.

[AV365]

20 MARCH 2024

Back from bad cold/sinus infection. Pretty sure was overtrained going into it which hurt recovery. Made a deliberate decision to take a few extra days of nothing to ensure out of recovery deficit.

Squat- 3x5@330lbs
Press- 3x5@145
Deadlift- 1x5@ 405lbs
Chin Up 2x10@30lbs

[AV365]

25 March 2024

Squat 3x5@332.5lbs
Bench 3x5@230lbs
Power Clean 5x3@210lbs.

[AV365]

28 March 2024

Squat 3x5@335lbs
Press 3x5@147.5lbs
Deadlift 1x5@410lbs
Chin Up 2x10@35lbs

[AV365]

1 April 2024

Squat 3x5@337.5lbs
Bench 3x5@232.5lbs
Power Clean 5x3@210lbs