I’m about 10 weeks into NLP and started the plugin last week.
The press percentages seem strange to me, so I’d like to check that I’m understanding it correctly:
The Workout A press for 8x4 is 88% of the last 5x3 (100%-12%), and the Workout B press for 4x6 is 89.25% of the last 5x3 ((100%+5%)-15%).
It seems weird that it’s such a similar weight for 8 and 4 reps. Is it because of the initial single in Workout B, or am I just missing something?
Thanks!
The plugin for those lifts is as follows:
Press x 8 reps x 4 sets @ -12% from previous press 5 x 3 sets on LP
Close grip bench x 8 reps x 4 sets @ -15% from previous bench press 5 x 3 sets on LP
Thanks for replying, Austin.
I’m talking about the OHP in workout A versus the OHP in workout B :
Workout A
Squats per NLP
Bench x 1 @ +5% from last 5 x 3 sets on LP, then take 15% off the bar for 5 reps x 5 sets
Deadlift per NLP
Press x 8 reps x 4 sets @ -12% from previous press 5 x 3 sets on LPWorkout B
Squats per NLP
Press 1 @ +5% from last 5 x 3 sets, then take 15% off the bar for 4 reps x 6 sets
Power Cleans or Rows per NLP
Close grip bench x 8 reps x 4 sets @ -15% from previous bench press 5 x 3 sets on NLP
So if the last 5x3 press was 100lbs, that would mean 88lbs for 8x4, and 89.25lbs for 4x6. Pretty funky, no?
Zames, you’re looking at this a little differently.
The gap between the two sessions gets bigger each week, which is the desired goal. Week 1 they’ll be close- especially if one isn’t pressing very heavy just yet, but the gap will grow.
So, no- not funky at all. Session A is using ~70% of 1RM and Session B is using 75-78%.
So the secondary press movement each day (press on A / bench on B) doesn’t get the 2.5-5lb increase? Because the plugin stated, that you should aim to increase all your sets by that amount?
I’m a bit confused tbh.