PNP3 GPP
Monday, 12 February 2018 at 15:50

Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 30

Chin Up
Set 1: 12 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps

Notes: 47 reps

Plank
Set 1: 40 secs
Set 2: 35 secs
Set 3: 35 secs
Set 4: 30 secs
Set 5: 25 secs
Set 6: 22 secs

Ez bar curl
Set 1: 29 kg × 12
Set 2: 29 kg × 12
Set 3: 29 kg × 10
Set 4: 29 kg × 9
Set 5: 29 kg × 9
Set 6: 29 kg × 8
Set 7: 29 kg × 7
Set 8: 29 kg × 3

Notes: 70 reps

Banded Lateral Raise
Set 1: 0 kg × 15
Set 2: 0 kg × 14
Set 3: 0 kg × 13
Set 4: 0 kg × 10
Set 5: 0 kg × 10

These banded lateral raises really light up my delts, much more than DB or cable. I suspect I get a lot of trap involvement in those. These feel fantastic.

From yesterday
PNP3 Heavy
Tuesday, 13 February 2018 at 12:40

Squat (highbar)
Set 1: 135 kg × 6
Set 2: 129 kg × 6
Set 3: 129 kg × 6
Set 4: 129 kg × 6

Notes: 8.5, 8, 8, 9

Bench Press (Paused)
Set 1: 97 kg × 6
Set 2: 90 kg × 6
Set 3: 90 kg × 6
Set 4: 90 kg × 6
Set 5: 90 kg × 6

Notes: 8.5, 7.5, 8, 8, 9

Deadlift
Set 1: 157 kg × 4
Set 2: 152 kg × 4

9, 9

https://strong.app.link/uGRb2QcgwK



Squats were great today, strong. Getting awefully close to 3 wheels for worksets. Got an extra set of backoffs as well today.

Bench also pretty good. Next week I'll get to 100kg, and I think 100x5 @9 should be doable on a decent day. That would be a nice milestone.

Deadlifts were a bit disappointing. Already down to 4 reps in week 2, which is kinda meh. DL is still my problem child. Every time I think I have it down it kicks me in the nuts again.

PNP3 Heavy
Friday, 16 February 2018 at 15:54

Squat (highbar)
Set 1: 136 kg × 6
Set 2: 130 kg × 6
Set 3: 130 kg × 6
Set 4: 130 kg × 6

Notes: 8.5, 8, 8.5,

Bench Press (Paused)
Set 1: 98 kg × 6
Set 2: 90,5 kg × 6
Set 3: 90,5 kg × 6
Set 4: 90,5 kg × 6
Set 5: 90,5 kg × 6

Notes: 9, 8.5, 8, 8.5, 9

Deadlift
Set 1: 145 kg × 6
Set 2: 140 kg × 6

Notes: 8, 9
https://strong.app.link/MumPdVXnAK





Back felt better so able to arch on bench, which was nice. Went well, 5x100 should be a lock, might even get 6 on a great day.

Skwats went well, a bit of valgus on top set. Have to focus on those knees. Also plan to really work on glute strength next hypertrophy block.

Took some weight off for deads as I think I just started too heavy, without accounting for squat fatigue. Going to be very strict about form, and any sort of lumbar rounding will be a failed rep. Had some minor back issues this week and it’s not fun so going to be a little cautious.

PNP3 Heavy
Tuesday, 20 February 2018 at 15:26

Squat (highbar)
Set 1: 137 kg × 6
Set 2: 131 kg × 6
Set 3: 131 kg × 6
Set 4: 131 kg × 6

Notes: 9, 8, 8.5, 9

Bench Press (Paused)
Set 1: 99 kg × 6
Set 2: 91,5 kg × 6
Set 3: 91,5 kg × 6
Set 4: 91,5 kg × 6
Set 5: 91,5 kg × 6

Notes: 9, 7.5, 8, 8.5, 9

Deadlift
Set 1: 146 kg × 6
Set 2: 140 kg × 6

Notes: 9, 8.5
https://strong.app.link/qDVR3GO0GK





Didn’t bother logging gpp day of Saturday. Had to skip yesterday so tomorrow will be light day and gpp day combined.

Skwats continues to go real well. Broke through 300 and haven’t had to go down in reps yet so that’s nice.

Bench also fine. Gonna be a question next session if I get 100 for 5 or 6, hoping for 6 obviously. Gonna be a nice PR for that weight regardless.

I’ve seem to have found the right weight for DL, as this was an almost perfect @9 weight and no rounding. I could probably have pulled more cat backed but we ain’t about that life anymore.

PNP3 Light + GPP
Wednesday, 21 February 2018 at 15:17

Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 30
Set 4: 0 kg × 30
Set 5: 0 kg × 30

Paused Squat (2 Count)
Set 1: 107 kg × 6
Set 2: 107 kg × 6

Notes: 7.5, 8

Bench Press (Paused)
Set 1: 88,5 kg × 6
Set 2: 88,5 kg × 6

Notes: 8, 8.5
3ct

Chin Up
Set 1: 9 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps

Banded Lateral Raise
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Set 4: 0 kg × 15
Set 5: 0 kg × 15

Ez bar curl
Set 1: 29 kg × 12
Set 2: 29 kg × 12
Set 3: 29 kg × 12
Set 4: 29 kg × 12
Set 5: 29 kg × 12

Knee Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
https://strong.app.link/DP8QNi9BIK

Everything felt super heavy, definitely still feeling yesterday’s session. Moved ok though.

Decided to just do regular sets on gpp stuff and don’t bother with the 7 minute timer, because I don’t like it much.

Deadlifts looking solid.

What are you weighing these days?

Cheers.

Weight is around 96kg, getting pretty soft too. Loco would freak. I should do some sort of a cut sooner rather than later but it's kinda hard to make the switch will all the lifts increasing like they are.

PNP3 Heavy
Friday, 23 February 2018 at 15:46

Squat (highbar)
Set 1: 138 kg × 6
Set 2: 127,5 kg × 6
Set 3: 127,5 kg × 6

Notes: 9, 7.5, 8

Bench Press (Paused)
Set 1: 100 kg × 5
Set 2: 95 kg × 5
Set 3: 95 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5

Notes: 9.5, 8, 8.5, 8, 10

Deadlift
Set 1: 147 kg × 6

Notes: @10
Rounding 6th rep, count as fail

Push-Up (weighted)
Set 1: 12 reps
Set 2: BW (+5 kg) × 12
Set 3: BW (+5 kg) × 12
https://strong.app.link/2KDkKBCMLK

So PL2W Two came out, and with it updated programs. Got my hands on it right away and saw no reason not to switch bc who wants to do outdated programming amirite?
Now it looks like this:


Most notable differences are:
-No more fatigue %. Load drops are now a set % and a set amount of backoff sets. Apparently this is also how Mike T programs now.
-Instead of 2 heavy DL day there’s a light and a heavy day
-More pressing volume
-Optional OHP and front squat on light day. I’ll be doing front squats for sure.

Workout today was a little mixed bag. Squats went great, these are all PR’s i’m setting. Getting heavy though.

For bench after last session 6x99 I really wanted 6x100 but alas, not today. Wasn’t my best set, lost some arch and inconsistent pauses. I’m suspecting a slight mental block. Nontheless, this is a nice milestone to hit and a solid rep PR.

DL was ok. Ever so slight rounding on rep 6, so I’m calling it technical failure and only count 5 reps. I told myself I was going to be strict so there we are.

Pushups are actually supposed to be DB bench, but I can’t do those. A buddy recommended pushups and I liked the idea, they’re supposed to be all good for shoulder health and whatnot as well. These felt pretty good, can up the weight a little next session.

Deadlift vid?

Squat looked like a pretty easy 8-8.5 to me.

NSFW because took off my shorts my bar is rusting and it was staining them.

It's suitable for my pants, though.

Last rep seems fine-ish, all things considered. Calling it there was probably the right move, though.

Yea it wasn’t too bad, but gotta draw the line somewhere.

PNP3 GPP
Saturday, 24 February 2018 at 15:44

Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 30
Set 4: 0 kg × 30
Set 5: 0 kg × 30

Barbell Seal Row
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

Banded Lateral Raise
Set 1: 0 kg × 20
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Set 4: 0 kg × 15
Set 5: 0 kg × 15

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Drag Curl
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12
Set 5: 25 kg × 12

Nordic Ham Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

https://strong.app.link/S875cMExOK

Just some stuff

In your deadlift vid it didn't look like you were completing each rep, you didn't come all the way up and vertical. Your squats looked easy, but you are bouncing the bar on your shoulders at the top.

Sent from my XT1650 using Tapatalk

I love when unqualified people give unsolicited advice. I hope you do that in the gym too.

Seems like you're almost ready to be a IG fitness coach. You just need a good before and after now.

Maybe it's just because, as someone to whom this advice was just given, every deadlift problem seems like a nail to this particular hammer, but you may be a bit too far on your heels when pulling off the ground - the hips shifting back plus seeing your toes wiggling during some reps makes me think you might not be pushing through your quads enough when the bar is breaking the ground.

(That's the tip COACH FAKE BUSTO gave me after my first failed 405 rep that took it from that to an RPE 8.5-9 or so. Ymmv)

But you should agree with her that no way his deadlift passes a powerlifting competition. Should we ask Cha?

There is no way he is completing the rep at the top (shoulders clearly still hunched on most reps) and his knees probably still have a slight bend.

No lift on most of Rav's deadlifts. MLYLT correcthorse.gif.

loco,

It seems to me like he's just working on keeping a neutral neck at the expense of thoracic extension. I'll wait for ibav to enter with a screenshot of the exact moment of lockout for the final determination, though it seems like his hips/knees/shoulders are mostly stacked at lockout.

I have never said anything because I kind of like his hip hinge even though it's a bit weird.

But no way that passes a federation and you guys obsess over that when you squat, so might as well say it.

the real problem with the deadlift is he is using the chains improperly.

I assumed that was just his way of adding an extra kilo per side?

My crossfit coaches would definitely call those DLs no rep during the open though they might let it slide during regular WoDs.

Yeah, I agree. Red lights on the DL. And while we're at it, I think your squats are a tad high. But I'll defer to those with more experience.

Above notwithstanding, you're doing some great work here. Serious golden loco potential.

MLYLT should come in here to stir things up more often. More traffic than my log has seen for months.

COACH FAKE BUSTO says so, so definitely worth keeping an eye out for.

Monte would be correct, it's just my "microplates". Each chain weighs 250g.

Thanks for the input lads. I think though, like Monte said, it looks mostly locked out at the top judging by this screenshot? Perhaps it's because I'm looking down it gives the impression of not locking out. I guess I could attempt to get my shoulders a little further back.

At least loco likes my hip hinge.