Reply With QuoteI used to take a wider grip. Decided to take a bit wider grip in the last workout. Did not work. I will just accept it for what it is for the time being and focus on the bigger issues.Originally Posted by Mr. Bingley
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Week 10:
2024-10-14
Squat: 80kg x5x3
Bench: 54kg x5x3
P.Clean: 46kg x3x3
The squats were a bit high, but I'm not falling forward anymore. Took a stance that was too wide.
Back to 2kg increments for the bench. Hope to keep them up for the next few sets.
I am still having the same problems on the power clean.
2024-10-16
Squat: 82kg x5x3
Press: 44kg x5x3
Deadlift: 120kg x5x1
Back to my "barely hitting depth" squats. At least it is better than the previous workout and I am keeping in balance.
I guess I am at a point where every last press rep from now on will be a bit of a grind.
The deadlift was alright for the first three reps. Lowered my hips a bit in the last two reps.
2024-10-18
Squat: 84kg x5x3
Bench: 56kg x5x3
P.Clean: 48kg x3x3
These squats weren't the best, but they are at least at the same depth as previous week.
Failed the last rep of the bench, but it was because I moved the bar past the focal point. So I tried again and completed the last set.
I think these were the best power cleans so far. My feet are getting closer to a squat stance after jumping
Weekend Weight: 107.4kg
Lost weight, waist size and brought blood glucose back into the normal range. I thought I was going to gain weight.
Recovered a few old t-shirts which did not fit well since 2016.
I bumped up my average daily protein intake to 240g per day. I was at 200g before.
I will stop commenting on every lift for every workout. Only commenting if something worth mentioning happens.
Last edited by lspr_93; 10-19-2024 at 04:58 AM.
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I used to take a wider grip. Decided to take a bit wider grip in the last workout. Did not work. I will just accept it for what it is for the time being and focus on the bigger issues.
Member
Week 11:
2024-10-21
Squat: 86kg x5x3
Press: 45kg x5x3
Deadlift: 122kg x5x1
I am doing heavier and better squats. I still have some elbow position issues and eventually take a wider stance than I should.
2024-10-23
Squat: 88kg x5x3
Bench: 58kg x5,4,3,3
P.Clean: 50kg x0
I may need to go back to 1kg increments in the bench, but first I want to get to 60kg.
Just couldn't jump high enough to get the bar to rack. I will have to deload the power clean.
2024-10-25
Squat: 90kg x5x3
Press: 46kg x5x3
Deadlift: 124kg x5x1
The press got to a point where I know it will be a bit of a grind to get that last rep.
The bar slipped from my hand in the fourth rep of the deadlift. Not enough chalk. Had to repeat the set. Always use enough chalk, kids.
Weekend Weight: 108.0kg
I am at a weight loss plateau. I will take some time to lose weight after finishing the NLP.
I am eating at an average of 240g of protein per day. I eat dirty on Saturdays and not at all on Sundays. Don't tell Rip that I'm fasting.
I am also considering buying a Texas Power Bar. Found one in Brazil. It is quite expensive given the nature of import taxes, but other than that I can only find Crossfit bars without a center knurl.
Last edited by lspr_93; 10-26-2024 at 04:12 AM. Reason: Added colors.
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Weight loss looks solid. Nice to get some old wardrobe back !
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Yeah, it is a nice extra. But now I just want to see how far I can go if I keep pushing. I want to learn more about myself.
I failed the bench and the power clean again yesterday. I felt a bit frustrated, but now I can only think about doing them again and getting it right.
Member
Week 12:
2024-10-28
Squat: 92kg x5x3
Bench: 58kg x5,5,4,3
P.Clean: 51kg x2x1
Squats failed because of not getting enough depth on most reps of the last set. The first and second sets were similarly bad.
I was one rep away from not failing the bench. A bit frustrated that my presses are so weak compared with a few of the other guys posting here.
2024-10-30
F.Squat: 60kg x5x3
Press: 47kg x4,3,4,3,1
Deadlift: 126kg x5x1
Front squats added as a light day alternative.
I was already expecting the failure of the press. I am not optimist for the next workout.
The deadlift is going smoothly with the hook grip. Must have been the best one so far. I should get it above 140kg before needing to change anything.
2024-11-01
Squat: 92kg x5x3
Bench: 59kg x3x5
P.Clean: 48kg x3x3
Had to repeat the squats as I did not get enough depth on most reps on Monday.
After two consecutive failures in the bench, the coach switched programming to five sets of three.
Weekend Weight: 108.0kg
I am going to change my diet so that I eat about 240g of protein every day. I currently eat this on average, meaning it is not regularly spread.
After completing the NLP, I'll get my weight down to somewhere between 80kg to 100kg.
Last edited by lspr_93; 11-02-2024 at 05:40 AM.
Member
Week 13:
2024-11-04
Squat: 94kg x5x3
Press: 48kg x3x5
Deadlift: 128kg x5x1
Managed to get some good squats going.
The press is also switched to five sets of three.
2024-11-06
F.Squat: 62kg x5x3
Bench: 60kg x3x5
P.Clean: 50kg x3x3
The front squats were painful. Feeling it on my hip in the bottom position.
No issues doing the bench and the power clean.
2024-11-08
Squat: 96kg x1x1
Press: 49kg x5x3
Deadlift: 130kg x5x1
The same pain as on Wednesday, can't get below parallel without flaring up.
The press and the deadlift went fine.
Weekend Weight: 109.4kg
Gained some weight. The main difference in diet is that I started taking creatine. So it may just be water retention.
Starting this week I will spread my meals better over the week.
Blood glucose is exactly at the middle of the reference range for the second week.
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I have to say that I'm quite frustrated with the squat. I already started with shit form and had to reset to get it right and that is why it is a bit behind where it should be.
Now I must have done something wrong that I have some squat specific pain, as I could do the deadlift just fine.
I expect the gap between the squat and deadlift to grow even more as I don't see myself getting a PR on Monday like this.
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