Novice LP - Session 9

BW - 224

Squat -
BarX5
115X4
170X3
210X2
250X1
285X5, 5, 5

Press-
BarX5
85X3
100X2
115X1
130X4, 5, 3

Deadlift -
135X5
190X3
230X2
270X1
305X5

285X5 matches a Rep PR.  Getting it for 3 sets is pretty great.  Definitely getting heavy, though.

Only  manage 5 reps on Press on the 2nd set, weirdly.  Form issue mostly.  Will take another shot at it on my next coached session.  Still, the first two worksets were both Rep PRs.

Deadlift is also really fucking heavy, but I got all these reps so I don't know.  The  lift feels slow all the time.

Novice LP - Session 8 (coached)

BW - 223

Squat -
BarX5
115X4
165X3
205X2
245X1
280X5, 5, 5

Bench -
BarX5
95X4
120X3
145X2
165X1
185X5, 5, 5

Deadlift -
135X5
185X3
225X2
265X1
300X5


Good session.  Squats went well.  Feels like there's still headroom.

Bench was a bit more dicey.  I really dialed in and got that 3rd set, but it'll be interesting to see how it goes from here.

Deadlift sucks, but is totally  liftable.  The form my coach is teaching is demanding as hell.

Novice LP - Session 7

BW - 223

Squat -
BarX5
95X5
125X4
175X3
215X2
245X1
275X5, 5, 5

Press -
BarX5
90X3
95X2
110X1
125X5, 5, 5

Deadlift -
135X5
230X3
265X2
295X5

Good session.  125X5 is a Rep PR on the Press.

Novice LP - Session 6

BW - 221

Squat -
BarX5
120X4
170X3
210X2
240X1
270X5, 5, 5

Bench -
BarX5
95X4
120X3
130X2
160X1
180X5, 5, 5

Deadlift -
135X5
225X3
260X2
270X1
290X5

Solid session.  Bench is getting heavy.  No issues with my low-back tweak, although there is still general pain there throughout the day.

Novice LP - Session 5 (coached)

BW - 222

Squat -
up to 265X5, 5, 5

Press -
up to 120X5, 5, 5

Deadlift -
up to 285X5

I don't record any of my warm-ups when I'm working with my coach.  I just put on whatever weights he says.

I tweaked my back the morning of this training day, and was pretty upset about it.  I worked so hard on rehabbing the last few months, and didn't know what it was going to mean for my training.  The one thing I knew I had going for me was that I'd have live coaching for this session.  I talked with him about it before the session, we just agree to see how it went, and everything went great!  I was so freaking happy about  that first set of 265X5 on the squat, I can't even tell you.  We did decided to drop the intervals down to a 5 lb./day increase on squats starting AFTER this session.

120X5 is a Rep PR on the Press!

Coach decided to only make a 5 lb. jump in Deadlifts starting with this session.  Everything went fine here as well.

Novice LP - Session 4

BW - 221

Squat -
BarX5
115X4
155X3
195X2
225X1
255X5, 5, 5

Bench -
BarX5
90X5
115X3
125X2
155X1
175X5, 5, 5

Deadlift -
135X5
205X3
245X1
280X5

Pretty solid session.  The Deadlifts felt awkward on the last two sets, and I'm looking forward to getting coached up again on them in the next session.

Novice LP - Session 3

BW - 221

Squat -
BarX5
95X4
145X3
185X2
215X1
245X5, 5, 5

Press -
BarX5
70X3
85X2
100X1
115X5, 5, 5

Deadlift -
135X5
195X3
235X1
270X5

First un-coached session on this plan.  Although my coach was in the gym, and he did stop by between my 2nd and 3rd Squat work-sets to say "a bit deeper and keep your head down."  Everything went pretty well.

Squats were probably the hardest of the three lifts on this day.  We'll just have to see if I can adapt fast enough to keep up with the progression for a while longer.  If I do, I'll start hitting rep PRs on the Squat and Press in week 3, Deadlift PRs in week 4, and Bench PRs in week 5.  Five weeks to PR'ing in everything is hard for my to swallow after being on such "slow but steady" programs for several years, but there's only one way to find out.

Novice LP - Session 2 (coached)

BW - 222

Squat -
BarX5
95X4
135X3
175X2
205X1
235X5, 5, 5

Bench -
BarX5
85X5
125X5
155X5
170X5

Deadlift -
135X5
185X3
225X1
260X5

2nd session with my coach.  I was out of town all last week for work, and this weekend for a wedding, so we had a big gap between 1 and 2.  I'll be lifting 3 times a week, with 1 session being live coached each week (for now).

Squats and Deads were all good.

Looking at Bench for the 1st time, the set-up is quite different from anything I've done before.  My feet are straight under my knees, and there is no current emphasis on leg drive, or really anything happening below my ribcage.  My grip is all the way out to pinkies on the rings, and I'm tucking a bit less and touching a bit higher.  My coach said I'm tending to let the bar get out of alignment and drift towards my feet on the way up, which sounds awful.  Happy to start getting that fixed.

Coached Training

BW - 216

Squat - worked up to 230X5

Press - worked up to 120X5

Deadlift - worked up to 260X5

P.T. cleared me to do all three lifts.  To give myself a more fixed goal for my rehab, I've decided to do a full meet (my first) that is being held at my gym in March.

Because of the low back issues, I felt now was as good a time as any to get live coaching, particularly on the Squat and Deadlift.  This was a first, get-to-know-each-other session.  I'll be out of town next week, and then we'll start in earnest the Monday after that.

Programming seems that it's going to follow a pretty typical, Texas-style linear progression.  That's fine.  It's having an outside set of eyes on my technique under heavy load that's important to me so I don't reinjure myself.

Inclines

BW - 215

Inclines -
BarX20
95X5
115X5
135X5
155X5, 5, 5, 5, 5

Lever Shrugs - 380X10, 10, 10, 10

Rear Delt Machine - X12, 12, 12, 12

P.T. asked me to start working in some workouts in the 3-5 rep range.