Week one deadlift
135x5
185x5
215x5
235x5
265x5
305x5
5x10 @175
Dip 4x10, last set I only hit 6. Starting getting a weird pain in my shoulder so I stopped
Single leg BW squat 5x10
BPA 5x15
Probably going to start week two on Friday with ohp.
Forgot to add 15 minutes of stationary bike yesterday. Might do that every Monday, Wednesday and Saturday.
Wait, your saying you listened to your body, and didn’t bang out 4 more dips and potentially injure your shoulder. Sounds like progress of another kind…maturity.
Ha I’d never call myself a “mature adult” but I think I’m just getting sick of being so stagnant with my workouts. Less pain=more gain I’m hoping.
Pretty tired of hitting the same numbers over and over just sitting in limbo, and I’m hoping 3 days a week and less working sets will kick start some progress again, before switching back to nuttys to add some muscle size.
Just work on better form and more focused reps, reps with a purpose.
Did 25 minutes of foam rolling and stretching tonight. Felt pretty good, foam rolling is intense especially on quads. I will definitely continue doing the foam roll/stretch a couple times a week.
Week 2
OHP
45x5
55x5
65x5
80x5
90x5
100x5
5x10 @ 55
Hanging leg raise 5x12
50lb walking lunge 5x15
BPA 5x15
Edit: did a few sets of very light deadlifts to practice form.
Did a couple sets of face pulls, some stretching and 15 minutes of medium intensity stationary bike. Got the heart rate up for a while and sweat.
To be honest, as of right now I feel kind of lazy. Not sure if I like 3 days a week of lifting but whatever. I don’t feel nearly as worn out as I have been so I’m going to stick with it. Very excited for squat day coming up on Monday.
Wondering what my weight is going to do. Nuttys seems like a lot more overall work than 531, so I’m assuming if diet stays the same, my weight will go up and that’s kind of the main goal as of right now so I’m kind of excited.
Week 2 squat
120x5
150x5
170x5
205x5
235x5
265x5
5x10 @ 150
5x10 dips
10,7,5,5,5 pull ups
5x12 @ 7.5 chest supported RDF
1 min rest during warm ups, 2 min rest during working sets, 1 min rest between bbb sets, 1 min rest between supersets at the end. Will add rest time as necessary as weight goes up.
280lbx5 top sets “next” week. Pretty excited about it. Weight felt heavy today but moved well enough.
Week 2 bench
75x5
95x5
115x5
135x5
155x5
175x5
5x10 @ 95
HLR 5x12
BB row 5x12 @ 95
Pushup 5x12
Hope everyone has a good Christmas, if you celebrate it. Will do my week 2 deadlifts either Friday or saturday., Planning on riding the bike tomorrow at some point.
Week 2 deadlift
135x5
185x5
210x5
245x5
280x5
315x5
5x5 @ 245
BW dip 5x10
Single leg BW squat 5x10 each leg
BPA 5x15
I was expecting today to be horrible due to the amount of alcohol I’ve consumed over the past few days… everything ended up moving very well though. Going to take it easy on the partying for the weekend.
Might switch back and forth between fsl and bbb for deadlifts every week. I feel like fsl helps me due to having a higher load, and it makes practicing form more applicable than with bbb weights.
Week 3
OHP
45X10
55X5
65X5
85X5
95X5
105X5
5x10 @ 55
HLR 5x12
Walking lunge 5x15 @ 50
BPA 5x15
Did 25 mins on the bike afterwards, varying intensity, but was breathing pretty hard the whole time.
How are you finding your current scheme? Seems a bit different from what you were doing last time 5/3/1.
Seen you’re doing the committed challenge, and have been finding time for the bike which seems good
Yeah things are a bit different this go around with 531. Trying to get the best of both worlds between 531 and nuttys program.
Straight 5’s on all work sets because I felt as though I pushed way too hard on PR sets last time. Some high rep stuff in bbb mostly because I feel like I gained a good amount of size on nuttys where I was doing some higher rep squats and incline/z press etc. Superset the fluff work because I really liked that about nuttys program.
Not a big fan of 3 days/week, but I’m going to keep doing it until I start hitting weights I haven’t done before, I feel like I have much more of a problem with total body/mood shutdown rather than local fatigue of certain muscles. Once I overdo it, I have to wait until my whole body/brain is good before I can start hitting it hard again.
And I ducked out of committed… Got close to the end but by the time I stopped I had missed many days/couldn’t continue due to just feeling like total shit. I really want to run nuttys program again I just have to be smarter about it and find a way to stay fresh while still progressing.
Re committed, seems ok. It’s not like you had a history of problems sticking to a plan because of lost faith or lost interest right?
Yeah my experiences are similar in almost all respects, except big fan of 3 days per week if I’m pushing it. Though maybe it’s more big non-fan of running self into ground with something unsustainable
There are a lot of things I like about nuttys but to be honest im getting a little tired of it. By the time I get back in the gym for squats and ohp it will be 3 mos of it. Might try something a little different.
Very true.
And hey, if nuttys isn’t your thing then I’d say switch it up. The whole point of doing this is to enjoy it right?
Week 3 squat
120x5
150x5
175x5
220x5
250x5
280x5
5x10 @ 150
BW Dip 5x10
Pull up 9,6,4,4,4
RDF 5x12
Everything moved great today
Week 3 bench
75x5
95x5
115x5
145x5
165x5
185x5
5x10 @ 95
HLR 5x12
Row 5x12 @ 95
Pushup 4x12, 1x20
Today felt pretty easy. Only thing that really felt difficult was holding my fat ass up during the hanging leg raises for all 5 sets. Crazy forearm pump.
Week 3 deadlift
140x5
175x5
210x5
265x5
300x5
335x5
5x5 @ 265
Dip 5x8 @ BW +15lb
BW single leg squat 4x10, 1x20 each leg
BPA 5x15
20 minutes on the bike
Jumped the gun on this one by a couple days. I’m on call from today until next Thursday, so no booze/going to get to bed at a decent time so hopefully better recovery. Figured I’d get week 3 in the books before the weekend and start cycle 2 Monday. Feeling great on 3 days a week so far, so I’m going to continue with it.
Added some weight to dips. I’m going to slowly work my way up to 12 reps and then hopefully add some more weight.
Did a little bit of extra work today after doing some clean up around the house from the holidays
High incline press (~60 degree incline?) 4x10 @ 65lb
Pull up 9,7,6,6,5
Hammer curl 5x10 ea arm @ 12.5lb, very slow and controlled
Nothing even close to failure. Shoulders and back we’re feeling pretty tight this morning, and after this they feel great.
20 mins on the bike, alternating easy to high resistance.
Week 4 OHP
45x5
60x5
70x5
75x5
90x5
100x5
5x10 @ 60
HLR 5x12
Walking lunge 50lb 5x20
BPA 5x15
Felt good today. Easy weight so today wasn’t too challenging. Pumped for week 3 OHP @ 110lb along with bench and squat as well. Deadlift not so much.
Week 4 Squat
120x5
155x5
185x5
205x5
230x5
265x5
5x10 @ 155lb
Dip+15lb 9,9,9,9,8
Pull up+15lb 5,5,5, bw 5, bw5
RDF 12.5lb 12,12,10,10,10
Cruising on to bench either thursday or.friday. Might hit up hell on wheels aka bike either tomorrow or after bench.