jwilson625's NDTFP Post-Novice Log

[jwilson625]

Fri 11/16/2018

BW: 214

DL:
315x5@5.5
335x5@7
345x5@8

- A bit better with the back extension in the setup here - really working on improving that this cycle. Need to be careful to squeeze into extension rather than just dropping the hips.

PBP1c:
195x5@6
205x5@7
210x5@8

- Bar path a bit inconsistent here, and I need to make sure I get a hard pause at the bottom. Kind of floating/bouncing a little down there.

303SQ:
115x8
135x8@7

- These were embarrassingly difficult, and also making my hip flare up towards the end so I didn't try a heavier set. Maybe next week will go better.

CH:
7min density block 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2 -> 32 reps

[jwilson625]

Mon 11/19/2018

BW: 213.2

SQ:
205x5@6
215x5@6.5
225x5x8.5
220x5@7.5

- Borderline on the depth, otherwise not too bad

CGBP:
210x4@6.5
220x4@8
227.5x4@9.5
225x4@9

- Not bad on these, just kind of died quick at the end. I sometimes overshoot my bench RPEs for that reason so need to be mindful of that.

RP:
275x7@5.5
295x7@6.5
315x7@8.5
315x7@9

- A little better setting the back on these but definitely degraded as I fatigued on the later sets. I would like to be slower in the setup as well. Almost lost the set after very poor squozeification, but was able to reset my positioning a little and complete the last rep.

[jwilson625]

Wed 11/21/2018

BW: 213.2

PSQ2c:
185x4@7
190x4@7.5
200x4@8.5
200x4@8.5

- Good depth, a little floaty at the bottom

STPR:
105x5@5.5
115x5@7
120x5@8
120x5@8
120x5@8.5

- Pushed that last rep really far back at the top, otherwise seemed OK

PRW:
145x8@5.5
155x8@8
162.5x8@7.5
162.5x8@8

- RPE still tough to rate here, these look pretty fast but I was just barely getting the bar to touch by the last rep

[jwilson625]

Fri 11/23/2018

BW: 214.2

DL:
325x5@6
340x5@7
350x5@8
350x5@8.5

- Back extension looking better here, rep 3 was pretty solid

PBP1c:
190x5@5.5
205x5@7
210x5@7.5
210x5@8
210x4@10

- Bleh, lost tightness on this last set and I think also pressed it back towards the rack too far. Sets were going pretty well today so this seemed to come out of nowhere, which was disappointing.

303 SSB SQ:
115x8@6.5
125x8@7
135x8@8

- Had some golfer's elbow bothering me throughout the week so thought I'd give the SSB some use on these. Pretty happy with the squats, and pain-free was a nice touch.

CH:

- Completely spaced on these and left without doing them

Decent second week on The Bridge. I'm still working the volume up a little more slowly than the base template calls for, particularly on squats, but I should be up to speed in another week or so. Also need to add in the 4th day for GPP and some bro work

[jwilson625]

Mon 11/26/2018

BW: 215.6

SQ:
205x5@6
210x5@6.5
220x5x5@7.5
230x5x8
225x5@7.5

- The 230 was ok RPE-wise but really inconsistent with the depth, so I succumbed to the #sweetsmellofeasy and just added -5lb to make sure I got it right. I tapped the pin safeties a couple times in earlier sets, so I think I was subconsciously stopping a little high in the later sets. Will adjust for next time. Also, another pain-free squat session!

CGBP:

210x4@6.5
212.5x4@7.5
220x4@8.5
220x4@9

- I still can't seem to get my bench setup even, but these moved ok. I just want to get all my bench worksets over 225 so I can use fewer plates

RP:
285x7@6
295x7@7
305x7@8
305x7@8

- Getting better with these. Focusing on squeezing back into extension without sitting back/down, which seems to be helping.

Most of my work weights ended up slightly lower than what I expected, so I was either off a little today or the new machined plates are collectively a bit heavier than the old ones

[jwilson625]

Wed 11/28/2018

BW: 214

PSQ2c:
185x4@7
190x4@7.5
200x4@8.5
205x4@8.5

- Good depth but pitching forward a bit out of the hole

STPR:
105x5@5.5
112.5x5@7
117.5x5@7.5
117.5x5@7.5
117.5x5@7.5
122.5x5@8.5

- Pushing some of these back too far

PRW:
150x8@6
155x8@7
165x8@7.5
165x8@8
165x8@8

- Seemed fine

[jwilson625]

Thu 11/29/2018

BW: 214.6

CH:
7min density block 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2 -> 33

PLK:
7min density block 20s on/20s off -> 3m40s total

GPP:
20min bike -> 6.28mi, 140kcal

[jwilson625]

Fri 11/30/2018

BW: 215.2

DL:
335x5@6
345x5@7
350x5@8
350x5@8 (straps)
350x5@8 (straps)

- Strapped up for sets 2 and 3 as I was using the OPB and my hands were getting chewed up. Not too bad overall but I'd like more lumbar squeeze here.

PBP1c:
190x5@6
195x5@7
202.5x5@8
202.5x5@8
202.5x5@8.5
202.5x5@9

- RPE climbed a bit here but otherwise not bad.

303 SSB SQ:
105x8@5.5
115x8@7
125x8@8
125x8@8.5

- These just fuckin suck. So difficult yet such little weight I'm not really sold on these doing anything for my comp squat, but what are you gonna do, NDTFP?

Worked up to the full prescribed volume for The Bridge wk2, so am up to speed with the template now. Effectively just took an extra week between wk1 and wk2 to ramp up the volume. Hard to say how my e1rms are trending right now, as the added exercise variety limits the available data points on the comp lifts. I'm not loving prescriptive RPE for a few of the exercises e.g. 303 tempo squats x8, as they're light enough that the RPE is very sensitive to the weight on the bar (e.g. +/-5lb could be +/-1RPE). Judging @6 is also kind of a crap shoot. I'm going to run through the whole template to see how I respond, but I think that for my next cycle I would prefer something that works up to e.g. 1@8 or similar and does %-based backoff work from there.

[jwilson625]

Mon 12/3/2018

BW: 214.6

SQ:
205x5@6
215x5@7
225x5@8.5
225x5@8
225x5@8

- Misgrooved the first set at 225 a little, cleaned it up for the later sets. Tried keeping my gaze higher when unracking which seemed to help with maintaining thoracic extension.

CGBP:
205x4@6.5
217.5x4@7.5
225x4@9
225x4@10

- Bumped the j-cups in the middle the last set so the RPE jumped a little more than expected

RP:
295x7@6.5
310x7@8
315x7@8.5
315x7@9

- These just suck

[jwilson625]

Wed 12/5/2018

BW: 214.5

PSQ2c:
185x4@7
190x4@7
205x4@8.5
210x4@8.5

- Sitting back a little too far on some of these

STPR:
110x5@6
115x5@7
120x5@7.5
120x5@8
120x5@8
120x5@8

- Pretty solid on these

PRW:
150x8@6
155x8@6.5
165x8@7.5
165x8@7.5
165x8@8

- Business as usual

[jwilson625]

Thu 12/6/2018

BW: 214.6

CH:
7min density block 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2 -> 36

PLK:
7min density block 20s on/20s off -> 3m40s total, arms extended

GPP:
20min bike -> 6.55mi, 160kcal

[jwilson625]

Fri 12/7/2018

BW: 215.4

DL:
335x5@6
345x5@7
355x5@8
355x5@8.5
350x5@8

- Better on the squeeze but still needs improvement

PBP1c:
192.5x5@6.5
195x5@7
200x5@7.5
200x5@7.5
200x5@9 (grip too wide)
200x5@8.5

- Was playing around with moving my grip out towards the rings more, with mixed results

303 SSB SQ:
115x8@6.5
125x8@7.5
135x8@9
135x5@9

- These still suck ass, and I rushed the 3 count a little on the first set @9.

Wk3 of The Bridge complete and feeling pretty good so far. Sore at times from the added volume but not feeling beat up, and the hip/quad thing has been bothering me very little. Something something load management #sweetsmellofeasy etc.

[jwilson625]

Tue 12/11/2018

BW: 215.2

SQ:
205x5@6.5
215x5@7
220x5@7.5
220x5@7.5
220x5@8
220x5@8

- Bar path looks all over the place here. Throwing it forward out of the hole is a habit I can't seem to break.

CGBP:
205x4@6.5
215x4@8.5
215x4@8.5
215x4@8.5
220x4@9.5

- Seemed to die pretty abruptly; I think I just got loose/sloppy towards the end.

RP:
285x7@6.5
295x7@7.5
305x7@8.5
305x7@8.5

- Pretty good squeeze here

- Tu/We/Th/Sa this week. Odd session; lifts were down a little and everything felt super heavy but moved ok on film. It felt like when I train sick, but to my knowledge I am not sick... It's also "high stress" week, so perhaps this is to be expected.

[jwilson625]

Wed 12/12/2018

BW: 214.4

CH:
7min density block 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2 -> 34

PLK:
7min density block, 20 or 30s on -> 3m30s total

GPP:
20min bike -> 6.52mi, 164kcal

[jwilson625]

Thu 12/13/2018

BW: 213.8

PSQ2c:
190x4@6.5
200x4@7.5
210x4@8
215x4@8.5
215x4@8.5

- A little deep and maybe fast for a 2-count

STPR:
115x5@6
120x5@7
125x5@7.5
125x5@8
125x5@8.5
122.5x5@8

- Feel like I'm bending too much under these

PRW:
145x8@6
155x8@7
165x8@7.5
165x8@8
165x8@8
165x8@8

- One of these days I need to do a row AMRAP just to see what a set @10 actually looks like

[jwilson625]

Sat 12/14/2018

BW: 214.8

DL:
335x5@6
345x5@7
355x5@8
355x5@8.5
355x5@8.5

- Experimented with a bit narrower stance today. Seemed like I held the squeeze off the floor better, but didn't get as much lumbar extension.

PBP1c:
190x5@5
200x5@7
205x5@7.5
205x5@7.5
205x5@8
205x5@8.5
205x5@9

- Got a little tired towards the end here

303 SSB SQ:
NDTFP

- Short on time here and I also fucken hate tempo squats and think they're useless (thanks for the nocebo Exodus). Plus this is the NDTFP log, after all.

Wk4 of The Bridge (high stress week) complete and feeling ok. Looking forward to lowering the rep ranges in the remaining 4 weeks, and ditching rack pulls and tempo squats...

[jwilson625]

Mon 12/17/2018

BW: 214.6

SQ:
225x5@6.5
230x5@7
235x5@7.5
235x5@7.5
240x5@8

- Week 5 switches out tempo squats for beltless squats, so I thought this would be a good time to bring the belt back for comp squats. A little deep towards the end which slowed thing down, but not bad overall. Had a back tweak during warmups that was bugging me between sets, but was not noticeable during the actual worksets and settled down an hour or two after the session.

PBP3c:
195x4@6
205x4@6.5
215x4@7.5
225x4@9
225x4@10

- Closer to a 2-count on some reps here, but I was pleasantly surprised with the weights regardless. Not sure what happened on that last rep, but note that it was >5s and therefore a sufficient level of #voluntaryhardship for optimal gainzZz

DDL:
275x4@6
295x4@7.5
305x4@8.5
305x4@8.5

- Somehow I interpreted 'Paused Deadlifts 1" off the ground' as '1" Deficit Deadlifts,' so NDTFP yet again These actually were making my hip/quad thing flare up for the first time in a while, so I rated RPE a bit higher than the bar speed may have indicated. Like the back tweak, it settled down an hour or two after the session.

[throwinshapes]

#57 Unread post by jwilson625 » Tue Dec 18, 2018 11:48 pm

Do you even sleep? Good luck with your recovery.

[jwilson625]

#57 Unread post by jwilson625 » Tue Dec 18, 2018 11:48 pm

Do you even sleep? Good luck with your recovery.

You are not a Careful Observer

[jwilson625]

Thu 12/20/2018

BW: 215.4

GPP:
20min bike -> 6.35mi, 154kcal

DB Hammer Curl: 50x11@10