jwilson625's NDTFP Post-Novice Log

[jwilson625]

Fri 2/1/2019

BW: 214

DL:
405x1@8.5
335x5x4@7-8

- A bit better on the extension here though I may try some beltless work to see if that helps

BP:
215x4@6
220x4@7
225x4x4@7.5

[jwilson625]

Mon 2/4/2019

BW: 214.8

- @throwinshapes convinced me to join him on a run of the BBM 3-day GPP/hypertrophy template, so here we go.... Goals here are to drop 8-10lb, get rest times down around 3min, and get conditioning/work capacity up. TLDR I'll be using RPE to turn back into a pyjama boy.

SQ:
185x6@5
235x6@7
240x6x2@7.5-8

STPR:
105x6@6
110x6@7
112.5x6x2@7.5

- Not sure why press has it's own day, I'd kinda rather it be a supplement to bench... but whatever.

PRW:
myoreps
125x16
125x5x4
125x3@10

[jwilson625]

Wed 2/6/2019

BW: 214

PBP1c:
195x6@6.5
205x6@7.5
210x6@8.5
207.5x6@8

RDL:
225x8@6
240x8@7
250x8x3@8

- These absolutely smoked my hamstrings for about 4 days, RIP

BP:
175x8@7
185x8@8
185x6@8.5
170x8@8

- Short rests + no. of pressing sets caught up to me here... Good info for next week though.

[jwilson625]

Thu 2/7/2019

BW: 212.8

GPP:
Bike 25min, 8.07mi 201kcal

DBHC:
40x12@8.5
35x13@8
35x12@9

[jwilson625]

Sat 2/9/2019

BW: 214.4

DL:
275x6@6 DOH
305x6@7
315x6@8
315x6@8

- Going beltless to see if I can clean up my lumbar extension. These looked ok but could be a little better I think.

CGIBP:
155x8@7
162.5x8@8.5
160x7@8
150x8@8

- A little off with the RPE judgement but not surprising for a new exercise

SSB:
myoreps
135x14
135x4x3
135x3

- Should have finished that last set and gone for one more, but just couldn't breathe lol.. Something something conditioning work capacity etc

[jwilson625]

Mon 2/11/2019

BW: 214.4

SQ:
225x6@6
232.5x6@7
240x6x3@7.5

STPR:
110x2,4
110x6@7.5
115x6@8.5
110x6@7.7
110x6x@8

- Almost blacked out on my first set of presses, which happens to me from time to time. Was able to continue as planned after.

PRW:
myoreps
135x15
135x4x4
135x3@10

[jwilson625]

Wed 2/13/2019

BW: 211.8

PBP1c:
185x6@5.5
205x6@7.5
212.5x6@9
205x6@8.5
200x6@8

RDL:
230x8@5.5
245x8@7
255x8x3@7.5-8

- Much better on the hamstrings this week. Something something adaptation work capacity etc

BP:
165x8@6
172.5x8@7
177.5x8@8
177.5x8@8.5
175x8@9

- These are just brutal by this point in the session

[jwilson625]

Thu 2/14/2019

BW: 211.6

GPP:
Bike 30min, 9.85mi 253kcal

BBC:
65x12@9
57.5x12@8
55x12@9

PRW: 7min Density
155x3x11 -> 33 reps

[jwilson625]

Sat 2/16/2019

BW: 212

DL:
295x6@6
305x6@7
315x6x3@8-8.5

- beltless

CGIBP:
145x8@6
150x8@7
155x7@7.5
155x8@8
155x8@8.5

SSB:
myoreps
135x14
135x4x4
135x2

[jwilson625]

Mon 2/18/2019

BW: 210.4

SQ:
225x6@6
237.5x6@7
245x6x3@7.5-8.5

STPR:
105x6@6.5
110x6@8
112.5x6@8.5
107.5x6@7.5
107.5x6@8
107.5x6@8.5

PRW:
myoreps
140x15
140x4x4
140x3@10

[jwilson625]

Tue 2/19/2019

BW: 210.8

GPP:
Bike 30min, 9.91mi 259kcal

Pushdowns:
25x16x3@8

- Rigged up a rope/pulley setup for doing pushdowns this week. Bring on the bro pumps...

[jwilson625]

Wed 2/20/2019

BW: 211.6

PBP1c:
190x6@6
202.5x6@8
210x6@8.5-9
200x6@8
200x5@8.5
195x5@9.5

RDL:
235x8@6
245x8@7
255x8x3@7.5-8.5

BP:
160x8@6
165x8@7.5
170x8@9
160x8@8.5
155x8@8

- I think the cut, volume, and shorter rest times caught up to me big time today. Completely running out of steam on the later sets.

[jwilson625]

Thu 2/21/2019

BW: 211.4

GPP:
Bike 30min, 9.85mi 253kcal

BBC:
65x12@9
57.5x12@8
55x12@9

[jwilson625]

Fri 2/22/2019

BW: 212.6

DL:
295x6@6
305x6@6.5
320x6x3@8-8.5

- Beltless. Pulls were killing my hands today for some reason so I used straps on the last two work sets.

PIB2c:
135x8@6
140x8@7.5
140x7@7.5
140x8@7.5
140x8@8

- I fucking hate these high-rep paused variations

SSB:

- NDTFP

[jwilson625]

Mon 2/25/2019

BW: 211.6

SQ:
225x6@6
235x6@6.5
245x6x2@7.5

- These felt like absolute death, especially for a "lower stress" week. Bar speed was ok though, so just another sad case of letting your feels trick your into light weights for high reps.

STPR:
105x6@6.5
110x6@7
115x6@8.5
110x6@7.5
110x6@7.5
110x6@8

- Presses seemed to go fine despite how shitty squats were feeling.

PRW:
myoreps
145x14@8
145x3x7
140x2@10

[throwinshapes]

When you gonna update those main post graphs?

[jwilson625]

When you gonna update those main post graphs?

Don't fucken post ure shite here or edit my fucken log

[jwilson625]

Wed 2/27/2019

BW: 210.4

PBP1c:
195x6@7
202.5x6@8
210x6@9.5
195x6@8.5
190x6@8
190x5@10

RDL:
240x8@6
250x8@7
260x8x2@8

BP:
155x8@6
160x8@7
165x8@7.5
165x8@7.5

[jwilson625]

Thu 2/28/2019

BW: 209.4

GPP:
Bike 30min, 9.52mi 228kcal

TRI:
25x15x4@8

[jwilson625]

Sat 3/2/2019

BW: 210.6

GPP:
Bike 30min, 9.70mi 242kcal

PRW:
7m density -> 165x3x10

DBHC:
35x15
35x12
30x12