Maybe it’s time for a deload week.
And deadlifts are really taxing especially if you’re on the limit.
Not to mess up Nutty’s program, but you could try to do them more as a periodisation progression. Start out 4 weeks back work up to a heavy week, then back down 4 weeks again.
But as you said Nutty’s work takes all guess work out.
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I’m definitely considering it. The last couple weeks have been nuts at work and I’ve done some pretty intense physical labor at home on the weekends as well… chopped down four 40 foot pine trees in the back yard to open it up a bit, so I had to cut them up and clean up the mess.
I’ll see how I’m feeling after this weekend. Might try to make it one more week. Seems like three weeks on, one week off might be my sweet spot.
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Squat week 7
Squat 5x8 @ 225lb
Hanging leg raise 15,15,15,12,12
Pause squat 4x12 @ 160lb
Pull up 7,5,5,5
RDL 4x12 @ 175lb
Walking BW lunges 4x25
Squat feels amazing, really easy today. Probably bump up to 235 next week.
I never thought I’d like squatting as much as I do. It’s funny that the movement feels better and more balanced with more weight. I find the pause squats more draining than the low rep ones.
All other weights will remain the same for next week. RDLs still feel a little bit off to me. I’ll hop on YouTube and watch more form videos. Might start doing empty bar reps at the end of all workouts to nail form
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Nice job, its dope to hit a “milestone”
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Long weekend… on call and worked both Saturday and Sunday. Minimal food throughout each day and high stress, but I seemed to sleep well, which is the only plus.
Bench week 8
Bench 6,6,6,6,5 @ 175lb
Bent over row 5x6 @ 165lb
Landmine press 4x12 @ 60lb LR,RL,LR,RL
Pendlay row 12,12,12,10 @ 135lb
Dip 11,8,8,5
Rear delt fly 4x15 @ 15lb each hand
Bench felt ok today. The first few sets went up quite a bit faster than last week, which I mark as progress. Lots and lots of sweat and the weight felt a little heavier than usual. Might deload next week depending on how I feel Thursday after the deadlift fatigue sets in.
Bench stays, as does bent over and pendlay rows for next week or the following week after that. Landmine press will go up to 65lb and may just add more reps to flys until I get my dumbell stuff back.
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Deadlift week 8
Deadlift 5x5 @ 315lb
Hanging leg raise 15,15,15,12,12
Zercher 4x8 @ 135lb
Pull up 8,5,4,4
Good morning 12,12,12,10 @ 125lb
Lunge 4x15 @ 50lb
Did mixed grip full stop for all deadlift sets today. Felt great. No bicep or forearm issues.
Did another set of 8 pullups before 10 minutes of bike sprints and 7 more directly after. Legs are jello. Feel like I put in some serious work today.
Made some badass pulled pork yesterday/today… should’ve taken a picture because it was a sight to behold. Used to just use water in the crock pot, but this time I used chicken stock and my God it came out amazing. Salted and rubbed it 24 hr before putting it in to cook .
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OHP week 8
OHP 6,6,6,6,5 @ 105lb
Pendlay row 6,6,6,6,5 @ 160lb
Incline press 12,12,8,8 @ 120lb
Bent over row 4x12 @ 135lb
Tempo pushups 4x10
Pull up 8,5,5,4
Pretty happy with how I did today. Really bummed I didn’t go for the last rep on ohp but I knew I wouldn’t have been able to get it.
I may drop incline press back to 115 for a week or two and see if that will help me bust through this stagnation on it.
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Nice dude. My OHP is stuck at 6,6,6,4,4 for two weeks but I’m not worried. Just takes time. Stick with the weight your at unless it’s way too heavy. Why would 115 be better then 120 and chasing those reps? I mean it’s 5 lbs not 20 just keep pushing brosky!
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Thanks Man! Yeah that’s the name of the game. Slow and steady. How long have you been doing nuttys program? Have you been seeing your weights go up? Also I was wondering if you’ve seen any body comp improvements?
I have personally noticed an increase in overall size, even in just the 8 weeks I’ve been doing it. Of course, I’ve been eating a considerable amount more… Weighed 205 after the workout today, but just in general I feel “bigger” and not in a bad way. Lats are getting wider and my shoulders and chest have exploded. I have pretty long legs so I haven’t really noticed a whole lot of growth in them (legs and ass exploded initially on 531 but haven’t grown much since). Very happy with the results of this program so far.
Yep getting bigger and stronger! It’s nice to have someone to aspire to. That dude puts in hella work so seeing his progress lights a fire for me. I switched up this week to his actual program he’s posting in his log. I’m a program hopper myself lol. I’ll give u a more detailed response tomorrow when I find time but I’m digging the gainz!
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Doing good BM, nice sessions and progressing a bit all the time.
That’s quality.
Not meaning to alter Nuttys program, but if you’re stuck, you could switch the first two supersets
so incline + BOR for sets of 6 and OHP and pendlays for sets of 12 for 2-3 weeks.
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That is a great idea, I will definitely do that!
So yeah I looked at @isdatnutty‘s log and it looks like he has a heavy day and a light day for squats and OHP. Bench heavy and close grip light. The light days are about 70% of the heavy days for 5x10 with the heavy being 5x4-6. Lots of rows pull-ups and chins to balance the pressing and I’ve noticed my upper back to be developing from all the extra rowing. Conditioning in the form of sprints on the squat days. And farmers walks at about 75% of the deadlift in that same day. This plan has more to it and to me seems very well thought out and balanced. I’m gonna try it out for a while and see how I progress. Making sure I own a weight before bumping it.
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Nice man, that sounds like something a little bit too advanced for me haha. Let me know how you fare on it? Sounds like a good thing to run once the lifts stall out/ are more advanced. I wish I had farmers carry handles. I might see if I can make some. I have a little over 100’ of flat straight grass in my backyard… Maybe even doing it in the snow would be badass? Never done them before and they’ve always seemed awesome.
BB squat 5x8 @ 235lb
Hanging leg raise 15,15,15,12,12
Pause squat 4x12 @ 165
Chin up 8,5,5,5
RDL 4x12 @ 135lb
Walking BW lunges 25,25,20,25
On the 20 rep of lunges, I stayed low and didn’t stand up the whole time. It was brutal. So I guess it’s not really a lunge at that point haha.
Squat went well, I might stay at 235 next week though. RDLs took a big leap back as I’m still trying to figure out form for it. It just isn’t clicking for me. Doesn’t feel right.
Have a good weekend everybody! Going to eat a shitload of Mexican food and have a few beers. Working all weekend, but I’m not on call anymore so I’m a happy dude.
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Mexican and beers sounds good bro. And I should know that’s what I did last week 
So as far as farmers walks I would recommend getting or making them. But I’m always at different gyms so I’ll use a trap bar If available or heavy dumbbells. It’s supposedly not the same but it’s still a version of a loaded carry and that’s still better then not doing them. Now I’d say your asking for a knee or ankle injury doing them on a slippery surface like snow. Keep in mind your going to have 200+ lbs in your hands so one misstep could be pretty costly. But maybe you have really good boots and have decent traction, it’s definitely a judgement call.
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Didn’t think about the traction. I do have really good and heavy snow boots I use for ice fishing with creepers on them (think chains for tires in snow). I might look into making my own, it would be a good weekend project for me.
Quads are feeling the squats and lunges today for sure.
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Week 9
Bench 5x6 @ 175lb
Bent over row 5x6 @ 165lb
Landmine press 4x12 @ 65lb RL,LR,RL,LR
Pendlay row 12,12,9,9 @ 135lb
BW dip 13,10,7,5
Rear delt fly 3x15, 1x20 @ 15lb each hand
Bench felt outstanding today. There was no doubt in my mind I’d get all the sets. Next week I will stay a at 175lb to really crush it.
I feel like dips are helping my pressing immensely and I’m pissed I didn’t do them since the beginning…
Pendlay rows still feel funny to me. I feel like I’m just not doing them correctly. The heavy weight feels ok but for extended sets it just feels odd, like I’m not using the correct muscles towards the end. Kind of a similar situation as RDLs. More form videos and practicing for me.
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You right on the money. I have a light day and heavy day for each major movement. My template is basically:
Mon - Lower
Tue - Upper
Wed - Pull
Thu - Legs
Fri - Push
With each main lift going for 5x3+ and supplemental going for 5x8 (or 5x10).
I like the M-F type schedule.
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Yeah I’m basically copying you!! Well not basically, I am! Except it’s half the weight lol.
Deadlift 5x5 @ 315lb
Hanging leg raise 15,15,15,12,12
Zercher squat 4x8 @ 140lb
Pull up 7,5,4,4
Good morning 4x12 @ 125lb
Weighted walking lunges 4x15 @ 50lb
Today was pretty difficult. Deadlifts felt pretty good, but towards the last two sets of squats I could feel the exhaustion start creeping in. Still finished all the major stuff which I’m happy about, but I’m really tired haha.
Kind of been a little iffy on the whole “diet” thing since this weekend, and my stomach has been feeling a little funny the past couple days.
I find it funny that people have cheat meals because they are so hungry. I have cheat days too, but they are taking a a break from having to stuff my face all day. Gotta keep eating.
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