Burnur Log 2020 goals

Training Training Logs
81

Back on normal schedule. For a few weeks I’m going to do something like incline/tbdl one day, ohp/squat next time. Something like 3x(8-12) one time, something like (3-5)x(3-5) next time. Basically something simpler.

Incline BB. 8/7/6@75. Was trying for 3x8, will probably leave it here because I am pretty confident I will succeed next time. SS with rear delt flies.

Trap Bar DL. 5x3@225. SS with BPA during warmups and plate raises during top sets.

Walking lunges after. Only made it to something like 30-40 per leg before demanding lunch.

82

Back and hip were a little tight today.

OHP. 5x3@75.
Squat. 3x8@115.
More reps on these next time.

Also did DB rows, DB presses on low incline, and hamstring curls.

83

incline bb. 5x3@85.
Trap bar dl. 3x8@215.
Hanging leg raise. 3xfail (10-12ish).
Everything felt pretty smooth and easy.

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84

Hey burnur, have you checked into isdatnuttys program at all? I see you’re switching up from 5/3/1 to some different stuff, might be something you’d be interested in.

I’ve been running it for a month and a half and it’s great. Also, the progression is a bit more.managable than with 5/3/1 in my opinion.

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85

After reading about that program, it does seem very solid. I would agree that when your maxes are sub 300ish, 531 is not as effective as other programs.

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I haven’t specifically, but vaguely remember the general idea as double progression. I’ll take a look thanks for the suggestion

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87

He wrote up a whole bunch of different variations too, and I’m sure subbing different stuff in place of what he wrote up is fine too as long as you’re working the right muscles/areas.

He wrote up a barbell only program for me since that’s all I have. I’m sure he’d do the same for you if you have any constraints

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OHP. 8,8,4+2+2@65. + was a few breaths.
Squat. 5x3,5,5,5,5@135. Was supposed to be 5x5 but I spaced the first set.
Lat pull downs after. I did these one arm at a time to try and focus on doing them more honestly.

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89

I took a look and my first impressions is favorable.

Things I didnt feel great about were

  1. Movements I haven’t done before or don’t feel comfortable with. Basically deadlift with a straight bar, any kind of row with a barbell, flat bench press, front squat, dips.
  2. I dont fully grasp double progression with multiple sets. Is it correct that the first sets are considerably “easier” than the last sets as you fatigue?
  3. I dont really understand what people do for hard conditioning. Is it something you can do in 10-20 mins after lifts a couple times a week? Or a workout in itself?
  4. A lot of pull ups and dips. I doubt I can do 50 in any reasonable time frame.
  5. Some of the super sets might not work based on location/availability of stuff at the gyms I use.

None of that looks like deal breakers (use alternative movements or maybe even slowly learn some, do pushups/pulldowns/assisted dips+pullups, etc) and there are lots of things I do like about it, though. So maybe I will do it.

90

Yeah I hear you, just trying to suggest something due to you tying out some different stuff.

I was the same way with the new movements. I had never done Romanian deadlifts, weighted lunges, pendlay rows, good morning or programmed any front squat(I do zercher squats instead). I started pretty light but once you get the motion down and feel what muscle it’s supposed to work the weight catches up quickly. Kind of a step back of sorts, but I definitely like the variation.

It’s never actually “easy”… but yes as the sets progress I find that the reps do get quite a bit more more difficult. I started light since I knew the supersets would murder my lungs. I have up until a week or two ago basically adding weight every week for the mains since I’ve been hitting the 5x5 “easily”.

My hard conditioning, which has been severely lacking this week, is bike sprints. I do 10-12 minutes on the bike, every minute I’ll do a 15 second all out Sprint. I think it’s just something to get your heart rate jacked up beyond what the supersets do.

I’m with you on number 4. Haha.

From what I can tell with my novice eyes it seems as though most of the program is based on a main movement, and then an antagonistic one. Like bench-- rows, ohp-chins etc. I’m sure if you can’t make it to a piece of equipment one or two days it won’t really matter as long as you hit the correct muscle group.

Not trying to force you into this!! Haha. Just a recommendation.

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Thanks for your feedback, I appreciate it.

From the past few weeks where I have basically been doing whatever (and really just trying to restore habits of getting to the gym 3-4 times a week and eating well), I am craving some structure again. And have had interest in double progression for a while.

So, likely I will do it. Just need to work a few things out first.

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92

For the double progression it’s quite easy to understand:

pick a rep range it could be 6 to 8 reps.
Pick a number of sets, lets say 5
Pick a weight it could be 100
the goal is to hit 5 sets of 8 reps with 100

Lets say it’s an easy weight then the first workout would be
100: 8, 8, 8, 8, 8, that’s 5 sets of 8 reps you’ve made it.
What Nutty says do it two weeks in a row so it’s not just a stellar day
next time it’s 100 5 x 8
next time you upping the weight to 110 now it’s a bit harder and you’d do
110: 8, 8, 8, 7, 6 keep the weight next time you’re stronger and gets 110 5 x 8 do it for another week 110 5 x 8
Next time 120: and you might hit 8, 7, 7, 6, 5

I’m sure you get it.

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93

Thanks.

My initial thought was that I would see reps drop off pretty steeply from set to set. Perhaps I’m not adapted to doing more than one “heavy” set, or perhaps I was considering the first set(s) as maybe closer to “balls out” than it is.

Either way, seems like all I have to do is start appropriately light and it will take care of itself without worrying about it.

2 Likes
94

In my experience at the beginning of the program, I started (with nuttys advice) with my fsl weight which is 65-75% TM. I think I started a little heavy so I opted for 70 or 75% if I remember correctly.

Also keep in mind the conditioning/superset aspect. My conditioning wasn’t and still isn’t quite up to par and if yours isn’t either you’ll be huffing and puffing at the start of the next set which makes things a bit more difficult. It took a couple weeks to stop feeling absolutely brutal for me.

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95

this.
If you’re not used to supersets/giantsets then it takes a couple of weeks, but keep pushing. You’ll get a lot of work in very little time.

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Starting the beginner program as posted by isdatnutty. Set weights super light so I can get used to it as implied/suggested in recent posts by boilerman and mortdk.

Day 1.
SS1. Trap bar DL@185. 5/5/5/5/5
Leg raises in that seatless armchair thing. 10/10/10/8/6.

SSing was harder than I expected but the lifts went fast due to sheer lightness, so I will raise it a bit more next time.

SS2. Landmine squat@45. 8/8/8/8.
Seated ham curls@50. 15/15/15/15*.

Im not that used to the superset/pace, which became apparent pretty quickly. Milk literally was a bad choice because I threw up in my mouth when setting up the landmine. So, I didnt worry about the weight. Anyway in hindsight the squats were way too light, it was almost like taking a break.

I dont feel great about landmine squats in general but I eventually found a decent enough setting. The issue is the rack at the gym where I can TBDL has really uneven floor. Get into position to squat and right foot is probably an inch higher than left, it’s like having one shoe on.

SS3. BW lunges. 12*/12/12/12 (each leg)
BW back raises. 12/*/12/12.

  • a couple times SSing got interrupted by others using the equipment. To keep the pace I switched the last set of ham curls with the first set of lunges. Also, the second set of back raises was replaced with 15 good mornings with a band.

I went for bike sprints for conditioning after, but my calves were cramping badly and it could not be done. I’d probably do better with sprints on the rower or something.

2 Likes
97

Day 2.

Tl/dr; SS incline+chins/pull downs, SS DB ohp+ DB rows, SS assisted dips + DB curls + BPA. Light weights.

Things I’d appreciate anyone’s feedback/thoughts on.

  1. Cant do lots of chins yet. Is it reasonable doing the chins I can, then doing pulldowns? Would a few more negatives or those scapula raise things be better?
  2. Assisted dips (like the one where you kneel on the counterweight) were awkward as hell. Is it smarter to use bands, or do negatives, or do pushups instead, or something?

I put more details below, but it’s going to be boring

SS 1.
Incline BB@65. 8/6/6/6/6. Planned for 4-6 reps, but had in my head 6-8 in first set. With…
…the program calls for 50 total chins which isn’t really feasible for me right now. I can only do like 4 if I really go all out. I did 4 sets of 2 (plus an extra negative), a set of 1 plus a partial/hold (i.e. couldn’t make it all the way up so I just held it for a while), then 3 sets of lat pull downs on a really awkward machine that I hated and will try not to use again.

SS 2.
Seated DB OHP
4x15@15. I had planned for 10-12 reps, but could not read again and did 15. Probably it’s just as well because at my strength level the 5 lb DB increments are pretty significant. Will do 20s next time.
With
DB rows 15@30, 15/12/12/12@25.
Again had planned for 10-12 reps, brain mush on first set. I think the 30 could be ok for next time.

SS 3.
Assisted dips. 10/9@(70), 9/9@(90).
DB Curls 16/12/10/8@10
BPA 20/20/20/12

This was rough. Not used to this much upper body work in one session and was really fatigued here. Never did dips before and they felt really awkward, I didnt really understand how to direct force.

Also was kind of funny how little weight I could curl at this point in the workout, but the way I dropped reps I can’t justify increasing it yet.

Anyway, the program called for 100 reps of curls and BPA, so after this I did more reps (using a band for hammer curls). Not sure if this was useful, pointless, or harmful but mentally I wanted to “finish.”

All in all this seemed OK, but my shoulder isn’t fully pleased so I probably need to mind my form more on the dips.

2 Likes
98

For chins, do as many full reps as you can, then slow negatives. Don’t go crazy with the negatives as their very taxing. I couldn’t get on with bands for assistance felt awkward like the dip assist machine.

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99

Nice to see another use Nutty’s program.
@isdatnutty might chime in as well on the questions on the post above.
I would do 2 chins or pull ups alternating, leave one in the tank, I would do something like 6 - 8 sets do one set before the first warm up set on bench, another warmup set + 5 sets of bench all SS with pull ups/chins, finish with 2 sets of lat pull downs.
So first workout it would be: 2, 2, 2, 2, 2, 2, 2, 2, next time 3, 2, 2, etc next time 3, 3, 2, 2, 2, you get it. Don’t rush it in time you’ll be doing 8 sets of 4 then reduce the volume to 6 sets.

Dips I would do the same just a few good reps to get the feel of the dip motion, after dip finish the set with bench dips.

Keep at it, get used to the SS’ing and don’t increase the weights to fast or with a lot at a time, you’ll be knocking the ceiling at some point no need to rush it to get there.

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100

Chin-Ups - I would just spread the 50 out through the training day. You could do 25 sets of 2 to hit 50. Honestly just try to get 100 reps of chin-ups through the whole week. You could just do 20 a day for 5 days straight. Just improve over time. I have a friend who’s running this program who does chin-ups on his conditioning days and does more rowing during the training sessions. Seems to work great for him.

Dips - You can also do push ups instead. Just up the volume on the push ups if not doing dips.

Don’t look to increase weight too fast. Spend the first 3-4 weeks just getting use to the pace of the program before increasing weights.

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