I’ve heard Nuckolds on a few podcasts, he comes across very well. How are you finding the programme? I’m quite interested in doing something more structured once gyms reopen.
I am enjoying it, really liked the Strength one last year and now I am gettting used to the higher reps the Hypertrophy one is going well.
I think you can buy a package of different Stronger By Science programmes for about $10 and also get access to the Reddit where Greg and others can help with any questions.
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15/2/2021
Week 4 Day 4
OHP 42.5kg - 3 x 9, final set 11
Lunges 25kg - 3 x 11, final set 15
BB rows and some Ab work
Same number of OHP as last time at this weight but an extra rep each working set so counting that as progress. Swapped out LM squat for lunges and enjoyed them, though the final set of 15 a side felt a lot like cardio.
17/2/2021
Week 4 Day 5
Incline Bench 47.5kg - 3 x 11, final set 13 reps
Trap Bar DL Low Handles 95kg - 3 x 11, final set 1 reps
SGHP and arm work
Tough today, nursery closed for half term so trying to balance kids/work and fit in training. Few days off work now to focus on kids and then normality next week.
22/2/2021
Week 5 Day 1
Squat 87.5kg - 3 x 8, final set 12 reps
Push Press 42.5kg - 3 x 10, final set 13 reps
Neutral Pull Ups - 3 x 10
Squats were hard today but with recent disruptions has been 20 days since last proper squats so isn’t surprising. Still got the reps in and just need to make sure I am eating enough now to get the weight moving up!
23/2/2021
Week 5 Day 2
Bench Press 60kg - 3 x 8, then final set 12 reps
Front Squat 60kg - 3 x 10, then final set 15 reps
BB row - 70kg - 3 x 10
Chest acccessories
All felt good today and Front Squats were feeling strong after yesterdays tough squats.
25/2/2021
Week 5 Day 3
Deadlift 100kg - 3 x 8, then final set of 12 reps
Close Grip Bench 52.5kg - 3 x 10, then final set 18 reps
Chins - 3 x 10
Core/grip accessories
Could have got more reps on the DL but grip was giving out, will probably switch to mixed grip or use straps on final set next time.
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2/3/2021
Week 5 Day 4
OHP 42.5kg - 3 x 8, final set 12 reps
Lunges 50kg - 3 x 6, final set 8 reps
BB Rows and some grip
Been struggling with consistency these last couple of months due to various influences. But am still enjoying the workouts and am slowly progressing so just carrying on. Aiming to do all I can in the good weeks and not beating myself up for the less than perfect weeks.
3/2/2021
Week 5 Day 5
Incline Bench 50kg - 3 x 10, final set 13 reps
Trap Bar DL Low Handles 97.5kg - 3 x 10, final set 13 reps
SGHP and arm work
4/3/2021
Week 6 Day 1
Squat 92.5kg - 3 x 7, final set 11 reps
Push Press 45kg - 3 x 9, final set 12 reps
Neutral Pull Ups + 5KG - 3 x 10
Bar started slipping midway through final squat set but still got 11 so OK with that. Felt good today and started to increase the weight on the pull ups.
5/3/2021
Week 6 Day 2
Bench Press 62.5kg - 3 x 7, then final set 12 reps
Front Squat 62.5kg - 3 x 9, then final set 15 reps
BB row - 70kg - 3 x 10
Chest acccessories
Front squats felt really good today so pushed them a bit harder than usual and pleased with 15 reps.
9/3/2021
Week 6 Day 3
Deadlift 107kg - 3 x 7, then final set of 14 reps
Close Grip Bench 57.5kg - 3 x 9, then final set 12 reps
Chins - 3 x 10
Core/armAccessories
Deadlift felt good, for final set switched to mixed grip after 10 reps and got another 4. Press felt heavy but still hit my numbers.
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11/3/2021
Week 6 Day 4
OHP 45kg - 3 x 7, final set 9 reps
Lunges 50kg - 3 x 5, final set 10 reps
BB Rows and some grip work
OHP felt tough today, but hit minimum rep goal so hopefully feeling better next time round.
12/3/2021
Week 6 Day 5
Incline Bench 52.5kg - 3 x 9, final set 14 reps
Trap Bar DL Low Handles 102.5kg - 3 x 9, final set 14 reps
Trap Bar holds with Fat Grips
Pull Up/Dip Superset
Felt good today, got an extra rep at a heavier weight than last round for my main movements so taking that as a win!
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16/3/2021
Deload week and super busy with work/life so some light sets of squats and Press. Then some KB work just for something different.
22/3/2021
Week 8 Day 1
Squat 87.5kg - 3 x 9, final set 11 reps
Push Press 42.5kg - 3 x 11, final set 14 reps
Neutral Pull Ups + 5KG - 3 x 10
Not much time today so rushed through squats and fel like I could have hit more reps if I paced it a bit better but was fresher for the Press and hit 14.
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23/3/2021
Week 8 Day 2
Bench Press 60kg - 3 x 9, then final set 11 reps
Front Squat 60kg - 3 x 11, then final set 13 reps
BB row - 70kg - 3 x 10
Chest acccessories
30/3/2021
Week 8 Day 3
Deadlift 100kg - 3 x 9, then final set of 15 reps
Close Grip Bench 52.5kg - 3 x 11, then final set 19 reps
Chins - 3 x 10
Core/arm Accessories
15 reps on DL double overhand so pretty happy with that and rep PR on CG Bench.
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31/3/2021
Week 8 Day 4
OHP 42.5kg - 3 x 9, final set 12 reps
Lunges 50kg - 3 x 6, final set 10 reps
BB Rows and some calves
OHP was tough but hit previous rep PR with more volume. Trying to get some extra core work in during the day now as well doing a daily big 3.
6/4/2021
Week 8 Day 5
Incline Bench 5kg - 3 x 11, final set 15 reps
Trap Bar DL Low Handles 97.5kg - 3 x 11, final set 15 reps
Core work + arms
All felt pretty comfortable, hoping to be able to train next 2/3 days so didn’t add in much extra work or push the AMRAP too hard once I got my rep goal in.
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