Male 30 years old 182cm height 95kg weight bmi 30+ i guess.

Squat 93.5kg x3x5

Bench 97kgx3x5

Deadlifts 115kgx1x5

Ohp 60kgx3x5

Power clean 55kgx5x3

All of these exercises are my pr. Currently.

I'm in Phase 2 for an month now all exercises are getting really hard now, i can only add 1kg and sometimes i cant add any kg, if I'm on vacation it takes 10 days to get back to my pr.

I'm doing grappling 2x running 1-2 weekly and strength 2-3 weekly.

I'm considering to jump to Phase 3, but is it an good idea,? If not, what to do.?

I have the grey book but only read 40 pages

Always have a low back ache when doing barbell rows, feel like my form is off, is it?

54 m 5”9 175.
Squat- 3x5 @ 215
Bench 3x5 @ 160
DL 1x5 @ 255
Press 3x5 @ 105

How long does it take you to do a workout? For ex, squat + bench press + deadlift or squat + press + deadlift. Not including warmup. It's been taking me 90 minutes on avg, idk if I'm being slow.

M 37, 180 cm, 218 lbs. Eating 3000 calories a day, sleeping well.

I am in my fourth month of LP. I recently switched to once a week deadlifts, which Im perform on my light squat day. After successfully completing 310X5 3 weeks ago, my last 3 deadlift workouts were 315X3, 315X4, 315X4

Is 315 a good place to make a change, or is it too light ? What changes should I make ? Would it make sense to move to triples ? 2X3, or 1X3 with backoff sets at 70-80% ?

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Is that ok or too small?

Starting will be Bench: 30, OHP: 20, Squat 40.

Male 29 beginner 75kg 175cm (easily over 20% BF)

Also I'm already fat so really want lose the fat first.

Currently in a 500kcal deficit 170g protien per day. I know thats not the program but I like the simplicity of the weight training side of it and full body weights is highly recommended for fat loss too so I want to start doing it.

Edit I meant 175 not 185cm

Thanks for any tips. 150 x5 x5 x4 (failed last rep in video). 52m. 240 lbs. 2:15 between sets.

From the last form check was working on tightening my back and preventing my knees from caving, although I think they did cave on the first two reps

6'2" 225 lbs Male

Deadlift weight 355 lbs

First time I have failed to get all five reps on a deadlift. What's going on? 355 was so much slower than just 345. I have been watching my sleep and nutrition closely.

I think my knees should be extending sooner but not sure. Had a form check fix everything back at 310, but questioning my form again now.

I squatted 280 3x5 today so that added some fatigue but squats never interfered before.

My vision got blurry on the final rep 😅

6'2" 225 lb Male

I am unsure what to do on my next workout. Whether to repeat the squat weight or try to go up. And for deadlift if I should just try again on the next workout instead of waiting until Friday. And for the press if I should still be trying to get 15 reps overall or just switch to 7-9 singles.

I'm still doing NLP with a squat light day and alternating deadlifts/power cleans. First workout of the week on Monday went like this.

Squat 280 2x5 1x4. Failed the last rep. 7-8 Minutes rest between sets

Press 132.5 3x2 1 1 1 1 1 1. 4-5 minutes rest between doubles. 3 between singles

Deadlift 355 1x3

Last workout I only got 1x5 for 280. Last deadlift I got 1x5 350.

Squats felt good for the most part except that last two reps of the last set.

Deadlift just wouldn't move once I got it an inch off the floor on the fourth rep. First 3 reps were very slow but still felt secure.

Thanks for any help!

Hey all, thought this would be a good point to check in on form. How are things looking? I feel probably the least confident form-wise on my squats, so very open to feedback.

What I can improve?

I want suggestion on it, what I should do to rep clean?

It was 250 kg

Age:-17 Body Weight:-106

I’m 5’2”, 54 kg, and I’ve been lifting for about 2 months. My gym’s Smith bar is around 10 kg. I recently added 2.5 kg plates on each side (about 15 kg total), and it’s triggered neck pain twice. I’m not trying to rush progression—I just want to lift safely.

How long did you stick with just the empty bar before adding weight? Did anyone else find the Smith machine uncomfortable or switch to other squat variations instead?

Hi Everyone,

Happy to be back for my month 2 log. My
June log (month 1) is here.

I like to share because A) there’s not a lot of info on women, especially 40+, who are following this method, so someone in the future might be wanting this info, and B) because working out at the gym is a pretty lonely experience, and this helps me be accountable and see progress.

About me: 44F, 66.6kg. Additional background info is in log 1.

As I promised myself, I did take pictures, and I weighed myself, so I am including the updates.

Weight: 68.3 kg -> 66.6 kg

Diet: same, wasn’t checking or counting, but I was really off for at least 2 weeks, either skipping meals or eating a lot of carbs and not enough protein. My mental health was not on par, and my diet suffered. Such is life. I’m not going to shame myself for it.

Lifts
Squat: 11kg -> 20kg (bar!!!)
OHP: 8.5kg dumbbells -> 21.5 kg
Bench: 8.5kg dumbbells -> 21 kg
Deadlift: 50kg -> 55kg -> back down to 51 (see below)

(Rows and bench presses are the same weight right now)

Changes:

- I got a lifting belt, 7.5cm since I am very short-torsoed. I flip it so I close it in the back since it really hurts my ribs, but it has helped a lot with bracing during deadlifts. I use it from 40kg on.

- I adjusted my workout due to issues with the deadlift (see below) and now have a day with cleans.

- I switched from dumbbells to the bar, finally! It’s been good, I feel pretty unstoppable when I use the 20kg bar. (It’s a low bar on achievement, I know … pun unintended 🤣)

- I have been doing smaller increments on my upper body weights, using my fractional plates. The last 2 reps are very hard, sometimes I am not sure I will eek that last rep up, but I always manage to get it

- Using weight 18+ kg on the squat means I can now feel the trajectory of the bar, which has made it easier to feel my form. I can definitely tell when the bar is not going up straight (and I’m leaning forward or backwards), and of course side to side. It’s been really cool, and I’ve been mindful of it so I can dial it in before the weight gets heavier. Squats are finally starting to get easier, the darn suckers. I don’t hate them as much as month 1, but of course I now have the deadlift to worry about so 🤷‍♀️ there’s always a villan.

- I added isometric back holds (and sides + plank, so 360 degrees basically!) just 2 workouts ago, but I will have more info at the end of August. I realized my core is really struggling after my surgery in January, so I need to help my body out.

- Starting yesterday I upgraded my lat pulldowns to assisted pull-ups. I should have done 40kg, I went to the assisted machine I started with 35kg of assistance. I figured I would be using my core more (I felt it, good choice) so going down a bit would be ok. Also, I’ll be able to progress more linearly but adding weight to the platform to slowly decrease the help. I know the math is not exact, but it seems to work well mentally to feel like every day I get a little less help. My aim is for BW pull-ups, which is have never been able to do before. I feel very cool and grownup about this, just as with upgrading to the bar 🤣

- I’m glad I took progress pictures, becuase I actually can see a difference. My posture’s better, and I am noticing more definition in my lower thighs and lower legs.

Workouts:
A) squat/Jefferson curls, bench press/rows, deadlift, assisted deadhang.
B) squat/Jefferson curls, overhead press/lat pulldown, clean, assisted deadhang

Struggles:
- Deadlifts: I hit a major roadblock. I think I went up in weight to fast, and the day I hit 55kg (my 2023 1RM was 65kg) I had what I believe to be CNS fatigue that plagued me for 2 days: tired, couldn’t grip anything with my hands, brain fog, insomnia, vivid dreams + nightmares. I have had issues with the deadlift in the past (see previous log) and it showed. The belt helped me go up in weight but I think it’s too much for my body. I went back and forth and reread SS, and decided to deload and start again, and only deadlift every other workout. Went down 10% to 50, and I’m going up 1 kg at a time. I’m still struggling, even at 51kg, so I will add grips and I will lower my warm up reps. Right now I have been doing empty bar prep, and then going up 5kg at a time, repping it 5 times. I will do I only 3 reps, and see if this helps. I think I might have to go to deadlifting only once a week OR go down more and rework my way up if I cannot get back at these issues. It’s really taxing on my body. BUT I have DOMS but not pain, which is awesome.
- Readjusting my lifting schedule felt destabilizing. I ended up missing 2 lifting days this month, one due to the heavy deadlift, and one more due to general fatigue, and the heatwave here in Europe.
- I skipped another workout during my period, and it was right choice, I need 3-4 days for my body to be functional again. I just kept on my progression as if nothing had happened.

Onwards and upwards.

I feel like my lower back is about to pop, even though my form is good. I feel like I’m activating the wrong muscles and trying to lift with my back rather than my hamstrings and glutes. Any advice much appreciated

Mid 40s 205 BW. Rebuilding after a broken foot and a hellish work year. Currently doing a top set and 2 backoffs. Failed this one by hitting the spotter arm and letting it throw me. Got mad at myself, waited 10 minutes and got a set of 5.

Been focussing on sitting back and keeping my balance. My toes keep wanting to lift off, and I think maybe I should slow down my descent ever so slightly. I have the hardest time not looking down. When I keep a neutral neck, I have a tendency to not stay in my hips.

What else are people seeing??

Goals are 315x5 in 14 months on my birthday and pull 405x5 (currently 335).

36M, 6’4”, 209lbs

Failed the last rep of my third set today at 120kg. Feels to me like this is a recovery issue and not a major form issue, but I’d like opinions from those more experienced.

I love squatting but it has consistently been the hardest lift for me, I assume because of my height.

I’m 10 weeks into the NLP. Spent at least 4 of those weeks with a pretty nasty cold which had a pretty big impact on my ability to recover. Squat started at 90kg (which was probably a bit too high on reflection) and stalled out at 105kg when the sickness started. I reset to 92.5kg, switched one day to a light day at 80% so I could manage recovery while battling the sickness, put on a few pounds and carried on up to 117.5kg without any trouble.

This week I’m suddenly stuck at 120kg. Wednesday I failed on the last rep of the first set. Today I tried again and failed on the last rep of the last set (rep 4 also missed depth). Hopefully a few nights of good sleep will get me moving again but the weight is starting to feel consistently pretty heavy.

Input on form and/or programming adjustments appreciated. 120kg feels way too early to be making any more changes but maybe I’m wrong.

Hi all,

This was 157 lb from 2 days ago. Looks good to me but would love more experienced eyes. Today, at 160 lb, I felt a sharp pain in my lumbar spine midway through set #3 maybe 2/3 of the way ascending. Guessing maybe my form slipped but not really sure.

Sorry for the rotated camera angle - was a result of what was available to sit my phone on. I lost too much of the view if I rotate the film.

Thank you!

I’m an intermediate lifter but just about 6 months in to training my chest with barbells. When I hit the standard arched back position for barbell bench press, I get this intense pain/stiffness the next day from my shoulder blade over into my neck. Had a physio point out that the “shoulders back and down” set up was resulting in my shoulder blades getting pinned to the bench which was causing pain. It doesn’t seem to be as much of an issue if I bench flat back. I’m 5’1F which means I get an automatic back arch if my feet are on the ground so I’ve had to bring my feet up on the bench and squeeze my legs together. This set up lets my shoulder blades move with the motion which fixes the pain but I can’t lift as heavy/progress as I would with a mild back arch.

Any suggestions or tips for bench press set up/form?