I started training in late Jan early Feb of 2017 for the first time. I did the NLP and started intermediate training late in the year after a couple resets and got my lifts to:
Squat 370 @9
Bench 225@8
Press 142.5 x5
Deadlift 405x2 @9
2018 training has consisted of another NLP to get back into the swing of things since I took a fairly long break at the end of the year.
I ended squat LP at 325 and started doing HLM - up to 335 right now. Deadlift is still progressing at 390x5 this week, Press is 135 3x5 and Bench is 205 3x5 which are pretty much all PRs so that’s good. My wife and I are training for a half marathon in about 11 weeks so I’m expecting training to be more difficult at some point. I know this is not normal, but I’ve always run with the wife and it’s just something we do until I can convince her that training is more important.
I believe I’ve ended LP and now heading into the Bridge.
Squat - 350 1x5 @10
Deadlift 410 1x5 was my best set of 5…did415 for 2
Press 155 1x4, 152.5 3x5
Bench 210 3x5
April 30, 2018 Morning BW 199.4 @Valens Strength
Going to run the bridge leading up to my half marathon
Comp Squat
295 5@6
305 5@7
320 5@8.5
315 5@8
Comp Bench 1ct
185 5@6
195 5@7
200 5@8
200 5@9 guess I overshot a bit and started feeling my triceps a lot more than usual.
Midshin Rack Pull
285 5@ easy
300 5@6?
325 5@7?
340 5@7 but calling it an 8
340 5@8
I’m sure I’ll get better at the rack pulls, but started light knowing it is a new exercise and I didn’t want to beat up my body. I’m a little sore today in the hamstrings and traps because it’s new.
May 3, 2018 Morning BW 198.3 @Valens Strength Comp DL w/belt
345 5@6
365 5@7
375 5@8
I have a feeling these are going to be fun in the future and having to do them for sets across. This was a lot of volume compared to doing a set of 5 at 405
CGB w/o belt
170 4@6?
180 4@7
190 4@8
200 4@9
303 tempo Squat w/o belt
175 8@7
185 8@8 these are evil
I skipped the @6 because I thought I was doing 5s but was doing 8s so the 175 turned into a 7. I was super out of breath during the set but effort was still @8 but felt like I was drowning. Taking a few extra breaths between reps starting at rep 5
4.5 mile run this morning - 10:52 pace. Felt terrible but my back felt great. I was just tired and normally run in the evenings after the body has had a chance to get moving throughout the day.
May 14, 2018 Morning BW 198 @Valens Strength Comp Squat
265 5@ 6
275 5@7
285 5@8
285 5@8
285 5@8
Squats suck after running but knee felt ok. It was pretty tight when walking this morning.
I found out 5 minutes before getting to the gym that one of my good friends passed away so training was a little hard this morning. Had to step out a couple times, but training helped take the edge off.
Deadlift w/ belt
335 5@6
350 5@7
365 5@8?
365 5@8
365 5@8
Probably could have pushed these a bit more, but feeling ok.
Monday Evening, May 21, 2018
9 mile run @ 9:38 pace. Need to push this to 9:08/ for under 2 hour 1/2 marathon
May 22, 2018 Morning BW 197.8 @Valens Strength Comp Squat
265 5@6
275 5@7 felt easy but think I was a little shallow
290 5@8 at depth
290 5@8
290 5@9
275 5@8
Ran 5 miles @ 8:50 -9 min pace which is the fastest I’ve run in a long time. I was hurting but I just kept pushing the pace. I’m going to need to take a few days off because my shins are done. I can’t wait for this half marathon to be over with so I can get back to productive training.
I’m now messing with the program because the hardest week of the bridge is also the week leading up to the half marathon so I’m tapering off the volume to allow my 10 mile run times to be closer to race pace and next week will be really like leg/back training before the actual run. I’ll have to figure out what happens after the race.
Training during the past two weeks has been less than optimal, but I need to have fresh legs for the race on Sunday so going to skip Friday leg workout.