Lyon's Log

[SeptentrionaliLyon]

11/11/2021
Today's training
SBS NLP 4x W11 D4
Push Press 3x3 110lb @ 2RIR
LH trap bar deadlifts 4x8 212.5lb @ 3RIR (decided to remove the 3in deficit due to my lower back feeling all tight and achy even after a thorough warmup)
Barbell Row 3x8 115lb @ 3RIR

[SeptentrionaliLyon]

11/12/2021
Today's training
TB BB W4 D4
60M LSS on air bike

[SeptentrionaliLyon]

11/14/2021
Today's Training
SBS NLP W12 D1
LH Trapbar deadlifts 3x3 245lb @ 3RIR
Close Grip Bench Press 4x8 127.5lb @ 2RIR
Deadlift 3x8 232.5lb @ 2RIR

[SeptentrionaliLyon]

11/15/2021
Today's Training
SBS NLP W12 D2
Barbell Row 3x3 140lb @ 2RIR
High bar squat 3x5 152.5lb 2RIR
OHP 4x8 77.5lb @ 2RIR
TB BB W5 D1
45M LSS Air bike ride

[SeptentrionaliLyon]

11/16/2021
Today's training
TB BB W5 D2
30M LSS air bike ride

[SeptentrionaliLyon]

11/17/2021
Today's training
SBS NLP W12 D3
Deadlift 3x3 285lb @ 1RIR? if someone had held a gun to my head I could have gotten another but it wouldn't have looked pretty
Bench press 4x5 145lb @ 1RIR was cleanish but grindy
Barbell row 4x8 130lb @ 2RIR my rows for volume have more body English than my 3x3 rows which I do strictly

[SeptentrionaliLyon]

11/20/2021
Maxed on some lifts today and I am very happy with the results.
Deadlift 1x1 330lb @ 165lb bodyweight: 2x bodyweight lift.
Close Grip Bench Press 1x1 175lb. 1x2 170lb @ 165lb Bodyweight: 1.06x bodyweight lift.
1RM as of 12 weeks ago Deadlift: 215lb. Close grip bench press: 125lb.

TB BB W5 D3
45M LSS on a airbike

Today marks the 6 month anniversary of my lifting career and the end of my final week on the SBS NLP. But fear not there is more to come, after maxing out on the needed lifts and taking a week off I intend to start Greg Nuckols's RTF strength program which will last 21 weeks including deloads by the end of that my work season should have started and I will likely have to mess around with programming to accommodate fatigue.

[SeptentrionaliLyon]

11/23/2021
Maxed out on some more lifts today
Zercher squat. 1x1 205lb. Was grindy but doable. I am gonna use a 90% training max for the RTF program
Overhead press 1x1 110lb. Was grindy off the chest. Same deal using a 90% training max.
Good morning 1x3 125lb. It was fairly smooth but I am gonna use 125lb for my 1RM since I am still learning the movement.
Bench Press. 1x1 175lb. The bar stopped for a good 3 seconds a couple of inches off my chest but the technique was still solid.
Stronger by science RTF strength program 4x
W1 D1 T1 movement (70%) T2 movements(60%)
Deadlift 4x5 1x11 @ 230lb
Close Grip Bench Press 5x7 1x16 @ 105lb
Overhead Press 5x7 1x14 @ 60lb
In this program, you have a Rep target for your last set which is twice that of the previous sets. Getting more than the Rep target increases your training max by a small percentage. The whole point is to accumulate a lot of volume far from failure except the last set and to steadily tick up the percentages in a 6-week wave pattern. Now does this program follow the TB philosophy not quite its not inherently minimalist or big on basic movements but I guess I will see if the work is still manageable while doing the TB black pro protocol in 3 weeks.
TB BB W6 D1
HIC 10# Short hills. 5 max effort sprints
my hill is about 55 paces long fairly steep and today had 2 inches of snow on it.
It was good fun to finally do some sprints since I haven't sprinted in about 1-1.5 years.

[SeptentrionaliLyon]

11/24/2021
Maxed out on push jerks as well as high handle trap bar deadlifts
HHTBDL 1x2 385lb. 1x1 405lb
Push jerk 1x1 135lb

SBS RTF 4x W1 D2
T1 movement(70%) T2 Movement(60%)
Benchpress 4x5 1x11 122.5lb
Good morning 5x7 1x14 75lb

TB BB W6 D2
HIC 10# Short hills 8 Max effort sprints

[SeptentrionaliLyon]

11/26/2021
SBS RTF W1 D3
T1 Movements(70%) T2 Movements(60%)
Zercher squat. 4x5 1x11 130lb
Bench press. 5x7 1x16 105lb
HH trap bar DL. 5x7 1x14 242.5lb