jwilson625's NDTFP Post-Novice Log

[jwilson625]

Wed 12/26/2018

BW: 213.5

DL:
345x4@6.5
355x4@7.5
360x4@8
360x4@8

PBP1c:
195x4@6
205x4@6.5
215x4@7
225x4@8
225x4@8.5
217.5x4@7.5
217.5x4@8
217.5x3@10

- Got a little sloppy on the last set and let the bar drift forward..

[jwilson625]

Sat 12/29/2018

BW: 213

CH:
7min density block 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 -> 35

GPP:
20min bike -> 6.46mi, 162kcal

[jwilson625]

Wow I've been terrible about keeping this updated.. TLDR I kinda fucked off over the holiday and ultimately ended my run on The Bridge prematurely. The program overall was going OK and I enjoyed the style of training, but I didn't really love the exercise selection and also wanted some more regular work with heavy singles. I decided to transition into their Generalized Intermediate Program instead. NDTFP continues!

[jwilson625]

Wed 1/2/2019

BW: 212.6

SQ:
275x1@7
285x1@8
255x5@8

PBP2c:
195x4@6
205x4@7
215x4@8
220x4@9

RDL:
195x7
215x7
227.5x7
250x7

[jwilson625]

Fri 1/4/2019

BW: 212

DL:
405x1@8.5
350x5@8

BP:
205x4@6.5
215x4@7.5
225x4@8.5
225x4@8.5

SSB:
155x7@6
165x7@6.5
175x7@8

[jwilson625]

Mon 1/7/2019

BW: 213

SQ:
285x1@7.5
255x5@8.5
255x5@8

PBP2c:
205x4@7
212.5x4@8
217.5x4@8.5
220x4@9

RDL:
225x7
245x7@6
260x7@7
270x7@7.5
275x7@8

[jwilson625]

Wed 1/9/2019

BW: 213.4

PBP1c:
225x1
245x1@7.5
217.5x5@7.5
217.5x5@7.5
217.5x5@8

PSQ2c:
185x4@6.5
195x4@7.5
205x4@8.5
205x4@8.5

STPR:
100x7@6
105x7@6.5
110x7@7.5
110x7@8

[jwilson625]

Thu 1/10/2019

BW: 214.5

GPP:
Bike 21min, 7.14mi

[jwilson625]

Fri 1/11/2019

BW: 214

DL:
405x1@8
350x5@8.5
340x5@8

BP:
205x4@6
220x4@7
230x4@7.5
237.5x4@9

[jwilson625]

Mon 1/14/2019

BW: 214

SQ:
295x1@7
305x1@8
265x5@8.5
255x5@8
255x5@8

PBP2c:
205x4@7
212.5x4@8
217.5x4@8.5
220x4@9
220x4@9

RDL:
245x7@6
265x7@7
275x7@7.5

- Cut these off early as my hip was flaring up again

[jwilson625]

Wed 1/16/2019

BW: 214

- Short on time today so pushed paused squats to GPP day

PBP1c:
250x1@8.5
215x5@8
215x5@8
215x5@8.5
215x5@8.5

STPR:
100x8@6
115x7@7.5
115x8@10
110x7@8

- Had trouble counting to 7 today, apparently...

[jwilson625]

Thu 1/17/2019

BW: 215.6

PSSB2c:
185x4@6.5
195x4@7.5
205x4@8.5
205x4@8.5

- Some elbow and hip AIDS have been creeping in lately, so I decided to drop the Friday SSB session and switch the paused squats to SSB for now and see if it settles down a bit.

GPP:
Bike 20min

[jwilson625]

Sat 1/20/2019

BW: 212.4

DL:
405x1@8.5
345x5@8.5
345x5@8
345x5@8.5

- My ability to set my low back on DLs has been steadily dropping off lately and I can't seem to fix it, even at lower weights. Maybe have a little too much "ab hypertrophy" in the way these days, or need to work on pointing my butthole at the wall behind me.

BP:
220x4@7
227.5x4@8
232.5x4@9
232.5x4@9
232.5x4@9

[jwilson625]

Mon 1/21/2019

BW: 213

SQ:
295x1@7.5
255x5@7.5
255x5@7.5
255x5@8

- Kept hitting the safeties today, kind of threw me off a bit. Need to make sure my walkout is actually out to the middle of the rack...

PBP2c:
205x4@7.5
210x4@7.5
220x4@9
220x4@9.5
215x4@9.75

- Ran out of steam (and cellphone battery life)on the bench today apparently, but pretty solid reps overall.

PRW:
145x7
165x7@7
175x7@8
175x7@8
175x7@9

- Not really liking RDLs on this program so mixed in some rows here. I would prefer this slot to be more of a second pull however, so will probably work in something like a deficit deadlift or go full Hanley and just SGDL.

[jwilson625]

Wed 1/23/2019

BW: 212.6

PBP1c:
245x1@8
210x5@7
215x5@7.5
215x5@8
215x5@10

- Pushed the last rep back too far and bumped the safeties, almost lost it

STPR:
100x7@6
105x7@7
110x7@8.5
107.5x6@10
100x7@7
100x7@7.5

- Kept pushing reps forward and couldn't get the RPE dialed in

[jwilson625]

Thu 1/24/2019

BW: 214.2

PSSB2c:
160x4@6
165x4@7
170x4@8
170x4@8
170x4@8

GPP:
Bike 22min, 6.72mi 151kcal

[jwilson625]

Sat 1/26/2019

BW: 213.6

DL:
405x1@8.5
340x5@7.5
335x5@7.5
335x5@8

- Backing the weights down a little on the volume sets to work on setting low back better

BP:
215x4@6
220x4@7
225x4@7.5
225x4@7.5
225x4@7.5

- Backing the target RPE off by 1 as I keep overshooting a bit on pressing exercises

[jwilson625]

Mon 1/28/2019

BW: 211.8

SQ:
265x1@6
285x1@7
295x1@8
245x5x4@7-7.5

- Bumped RPE down 1 as hip was bothering me a bit

PBP2c:
205x4@7
210x4x4@7.5-8

[jwilson625]

Wed 1/30/2019

BW: 212.8

PBP1c:
245x1@7
255x1@8
215x5@7.5
212.5x5x3@7.5

PRW:
145x7@5
160x7@7
170x7x4@7.5-8

CGBP:
175x8x3@8

- Wanted a little mental break from pressing

[jwilson625]

Thu 1/31/2019

BW: 212.8

GPP:
Bike 25min, 7.93mi 191kcal