Training for 2/19/2021
Squat 5x135, 20x225, 20x225, 20x225, 20x225, 20x225, 20x135
Pullup 10,10,10
Dip 10,10,10
5 mile walk
food for 2/18 1,617 calories, 163 carbs, 37 fat, 132 protein
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Training for 2/20/2021
OHP 10x45, 10x85, 10x105, 3x135, 2x165, 1x210
Row 20x40, 20x40, 20x40, 20x40, 20x40, 20x40
Front Raise 10x25, 10x25, 10x25
Side Raise 10x5, 10x5, 10x5
Curl 10x25, 10x25, 10x25
Lat pull 10x70, 10x70, 10x70
Lat push 10x70, 10x70, 10x70
Fly 20x5, 20x5, 20x5
10 mile walk
food for 2/19 1,550 calories, 86 carbs, 47 fat, 175 protein
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Training for 2/21/2021
Deload week
2 mile walk
food for 2/20 1,635 calories, 143 carbs, 39 fat, 153 protein
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Training for 2/22/2021
Deload
10 mile walk
food for 2/21 4,231 calories, 501 carbs, 192 fat, 179 protein
Third consecutive Sunday over calorie goal.
Wasted February wiping out the weeks deficit on Sundays.
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What are you weighting these days?
Additionally, how long have you been training? Have you had focused strength training periods?
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I still weigh 225. I have been training since Oct 2015. I started with Stronglifts 5x5. I ran that until March of 2016. Moved onto 5/3/1.
I would not describe any of my training as focused strength training periods.
I have been using apps like Nsuns for example or others that have different 5/3/1 templates.
I donāt have any idea what to be doing for programming.
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If you like 5/3/1, I highly recommend buying 5/3/1 Forever. You could run different programs for the rest of your life and likely would never get bored or stale. Jimās writing style is about as effective a motivator as there is.
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Will it work for hypertrophy?
Yep, the whole purpose of Jim writing Forever was to address strength, hypertrophy, power, cardio, and health throughout training. Itās a set of principles he uses to develop a few hundred different training templates that you chose based on goals and lifestyle. 5/3/1 is good even if you just get it from an online template, but it becomes a whole lot more effective when you understand the principles behind it.
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Did you run nSuns @throwawayfitness mate?
That program is jacked central. Problem is that it also jades the shit out of you as well.
Great program regardless. If you donāt gain on nSuns then youāre doing it all wrong
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Ran it and made great progress and lots of PRās.
I only stopped because does not work well, for me, in a large calorie deficit.
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Makes senses @throwawayfitness bud
nSuns on a calorie deficit is like wanking with your left hand. You know it can be done but it just doesnāt feel right
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What does this mean? Never heard of the program and didnāt know what this meant lol
nSuns Program FAQs
What is nSuns? (nSuns Explained)
nSuns is a user on Reddit that shared a popular weekly linear progression variation of 5/3/1 a few years ago. Key principles carried over from 5/3/1 include hitting the main lift of the day for a set of 5 reps, a set of 3 reps, and then a set of 1 rep, as well as the notion of using 90% of an athleteās 1RM as a TM or ātraining maxā and calculating all main lifts as a % of the TM.
How is nSuns different from 5/3/1?
nSuns differs from 5/3/1 in that its linear progression advances weekly, whereas 5/3/1 is roughly monthly. This helps athletes advance faster vs. 5/3/1, though they will also likely stall out more quickly.
How do I get started with nSuns?
The simplest way to get started is to make a copy of the nSuns LP Complete Bundle below and figure out how many days per week you want to lift. If youāre unsure, Iād recommend starting with 4 days per week and seeing how that goes for 2 or 3 months.
Resource: How to make a Google Spreadsheet copy.
Is the nSuns 5/3/1 program good for beginners?
nSuns contains a significant amount of volume. This amount of volume should not be undertaken by an athlete still learning proper lifting form. Also, nSuns LP uses weekly progression. A true novice can advance multiple times in a week and would advance more rapidly with Starting Strength, StrongLifts, or Greyskull LP.
Which version of nSuns is right for me? How many days should I do?
If itās your first time running nSuns, Iād recommend starting with the 4 day LP routine. If youāre recovering well from the volume and feel like you can handle more, move up to the 5 day routine after 2 or 3 months of the 4 day routine. Weekly progression can catch up to you pretty quickly.
How do I add weight on nSuns LP? (nSuns Progession)
Progression on the main lifts with nSuns LP is pretty simple. It is based on the number of reps achieved on that dayās AMRAP set, which are highlighted in yellow on the original spreadsheets and otherwise are denoted by a ā+ā symbol next to the rep count (e.g. ā440 x1+ā means 440 for as many reps as possible).
nSuns Linear Progression
Below are the number of reps achieved in the AMRAP set and the amount of weight to add for next weekās training session:
- 0-1 reps: increased TM by 0 pounds
- 2-3 reps: increase TM by 5 pounds
- 4-5 reps: increase TM by 5 to 10 pounds
- 6+ reps: increase TM by 10 to 15 pounds
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Looks bad ass!
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Jaded as in completely physically fuxked in @wanna_be my man
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Training for 2/23/2021
squat 45x5x5
bench 45x5x5
row 65x5x5
10 mile walk
food for 2/22 2,261 calories, 260 carbs, 69 fat, 167 protein
4 Likes
Training for 2/24/2021
Squat 50x5x5
OHP 45x5x5
DL 95x5x1
10 mile walk
food for 2/23 1,430 calories, 177 carbs, 32 fat, 124 protein
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Training for 2/25/2021
10 mile walk
food for 2/24 2,035 calories, 203 carbs, 63 fat, 167 protein
2 Likes