Try pull downs instead of pull-ups 5x12 double progression and do the chins on your other day. We’re both doing nuttys program, that’s what I’m doing.
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I definitely would but I workout at home and am unable to do pulldowns… basically stuck with 2 barbells, bench, squat rack, and a doorway pullup bar.
How do you feel you are progressing and do you have a log on here? I’d like to follow along with someone else doing the program.
Never done double progression before and am still very new to understanding what my body is telling me in the days that follow lifting and when to add weight or when to stick to what I’m doing. I asked nutty about it and he said that all reps should move pretty quickly. The deadlifts today for example we’re moving well until the final set, but I made all of the reps, so I don’t know wether to bump up weight next week or stay at 305 for another week. I know for a fact I’ll be able to hit 5x5 at 305 again next week.
I’m sure there isn’t a definite answer I just get totally lost in my head trying to figure out what the hell to do.
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I’m working some hardcore hours plus travel so some weeks I hit 4 workouts (ideally) some weeks 3, 2. I just log my lifts in a notebook because I don’t have a log on here maybe I’ll start one but nonetheless. If u follow his advice, do the weight two weeks in a row. Then upper add 5 lower add ten. Progress slow and get stronger. Don’t sacrifice form for 5 or ten lbs. Plus stick with the rest times, 90s between supersets. I haven’t even done any hard conditioning yet which he says u must do twice a week. I mean I’ve done once a week bullshit conditioning but I’m still adapting. I’m sticking with it. I’ve got some goals in mind. And honestly just be real with yourself.
Also I’ll add u did full stop deads then touch and go why not just all full stop two weeks in a row and own that shit!!
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Because I’m a pansy haha
I definitely notice a difference in the amount of effort off the floor obviously. I will start doing all dead stop, starting next week at 305. I’ve been following the rest times to a tee, and I have been trying to keep up with the cardio, usually do it all 4 days I lift but I feel like it may be impacting my recovery too much so I’m laying off for a bit.
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OHP week 6
OHP 6,6,6,6,5 @ 100lb
Pendlay row 6,6,6,6,5 @ 155lb
Incline press 12,11,6,5 @ 120lb
Bent over row 4x12 @ 115
Tempo pushups 8,7,7,7
Tempo pullup (3 second eccentric) 6,3,3,3
All weights on ohp are going to stay the same next week. If I hit 5x6 @ 100lb for the press I’ll start 105 the following week since I’ve done it 2 previous weeks before this one. If not I’ll just hang out at 100 until I get it!
My work has my sleep all jacked up so I’ve missed a few days and really no cardio to speak of. I’m trying to fix my sleep atm. Once I get my recovery back on track I’ll hit the two hard conditioning days and get some extra walking in on off days. But with the small increases 5 for 10 for lower. Even if u slack you won’t regress far. And as for the short rests it makes it challenging but I like the pace it’s how I used to workout in my mid 20’s. And I’m completely drenched after every workout.
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Never worked out like this before. I have only done 5/3)1 before this for a year or so and while it was awesome, I feel like this program (or just a double progression program like this) keeps my ego in check.
Squat week 6
Squat 5x8 @ 215lb
Hanging leg raise 5x12
Pause squat 4x12 @ 155lb
Chin up 7,5,4,4
RDL 4x12 @ 170lb
BW lunges 4x25
Squat felt amazing today. 215 flew up. Up to 225 next week. RDLs will go up to 175lb. Might hang out at 155lb on pause squats next week to get used to 225lb, and because they fucking suck in a really good way.
I’ll start a log one day , lol, good healthy competition. Although nobody is touching the creator. In my mid 20’s I was in that league, but now I’ve got some new goals to get back up to.
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One day man… I really have some long term goals in mind and I really don’t see myself stopping. I don’t see myself getting up to nuttys numbers that’s for sure, but I want to be able to get as close as I can.
Short term- a 405 deadlift
Long term I just want to get strong as fuck
I’d love to get to at least a 300+ lb bench, 400+ lb squat and 500+lb deadlift.
I did myself a “disservice” growing up by essentially doing nothing physical. Never played sports, concentrated solely on music. After HS I started roofing and was a 150lb 6’ twig up until like 3-4 years ago. My best friend at the time that was in my band, the other guitar player, started lifting and left the band and I didn’t see him for a couple years. He got huge. Now he pulls over 700. I wish I knew back in the day that it’s something I actually enjoy. I think I’d be in a lot better of a physical and emotional space 7-8 years ago. Now after 12 years of roofing and humping cast iron boilers I have way.more responsibility and aches and pains.
If I only swapped smoking weed back then with hitting the weights I’d already have hit my goals haha.
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I hear ya bro. We all have ups and downs and “wish I had just done…x,y,z”. Trust me I sure do. But with that said your on the right track now so just stick with it and be consistent. Getting into the gym is the main thing. If you stall out or lose motivation take a break and do something different physical that’s enjoyable, but never get to far from the iron. And like you look at ur buddy who got swole, others may be looking at u in the same kinda way, given time spent well progressing.
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Bench week 7
Bench 6,6,6,6,5 @ 175lb
Row 5x6 @ 155lb
Landmine press 4x12 @ 60lb RL,LR,RL,LR
Pendlay row 12,12,9,8 @ 135lb
Dip 10,7,6,5
Rear delt fly 4x15 @ 15lb ea hand
Pretty sure I dislocated my thumb over the weekend playing with my nephew. The only exercise it really felt uncomfortable with was dips, but I’m worried about deadlift tomorrow.
Was considering going for rep 6 on the last set of bench, it would’ve been a grinder but I know I would’ve gotten it up. I’m happy with how I did today though, and there’s always next week to get that last rep!
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Yeah I woulda went for it because then u gotta hit it again next week and if u do u only add 5 lbs. but it’s all good. So far for me I moved up my deadlift one ten lb jump focusing on form I did 4,4,4,3,3. I could have used all back and probly busted out ten lol. And this week I’m feeling beat up so I skipped the lunges back extensions at the end just got the main stuff. Kinda like an auto Deload. Gotta squat next and I’m still working on that. Bench moves up 5 next sesh and at least 2-3 more weeks on OHP.
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Hah yeah man that’s why I get so confused on what to do. Should I go for it? Should I not?
How often do you up the weight on the assistance stuff?
Ehh I milk it. I track it and when I can do all reps easy I bump. Still can’t hit 5x10 on chins atm and not even doing pull-ups yet just doing 5x12 pulldowns wide grip.
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I hear you, pretty much the same with me. I add weight when I don’t think it will cause my main lifts to suffer.
I’m stuck with pullups for the time being haha. Sometimes I wish I went to a gym but I’m glad I can just do whatever the hell I want without sharing.
True! I feel u, I wish I could train at home, it’s way better. But it’s also nice seeing some eye candy.
Deadlift week 7
Deadlift 5x5 @ 305lb
Hanging leg raises 5x12
Zercher squat 4x8 @ 135lb
Pull up 6,5,4,3
Good.morning 4x12 @ 125lb
Walking lunges 4x15 @ 50lb
Did full stop DL today and it was very tiring. I feel pretty worn out after today haha.
Deadlift will go up to 315 next week, zercher will stay at 135 for next week, good.mornings will stay at 125, and assuming I hit all sets it’ll go up the week after. Might bump hanging leg raises up to 15 on Friday.
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nice lifting Boiler, I see Nutty’s program is used by quite a few people.
It looks like it suits you very well. Quality work.
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Thanks mortdk, I’m really enjoying myself so far. Deadlift day is soul crushing, but it’s all for the greater good I guess. Having a rep goal to shoot for has been helping me out tremendously. Takes out the guesswork and crazy overexertion on PR sets.
I’m going to have to find a way to get more on top of my recovery though. I feel like I’ve been hit by a sledgehammer all over my body the past week or so.
OHP week 7
OHP 5x6 @ 100lb
Pendlay row 5x6 @ 155lb
Incline press 12,12,10,8 @ 120lb
Bent over row 4x12 @ 115lb
Tempo knuckle pushups (thumb issue… still…) 10,8,8,8
Pull up 6,5,4,4 slow on the way down on all.
OHP will go to 105 next week, pendlay will go to 160 on the low rep sets and bent over row will go up to 120 or 125 for the high rep sets
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