W1D1
100 pull aparts
5x10 Bw pull ups rotating grips
DB rows 4x10x28kg
DB RDL 4x8x20kg
DB rear flies 4x10x5kg
BB curl 4x8x20kg
Weight 86.30kg
W1D2
100 pull aparts
Bench
1x80kg
72.5kgx8,8,8,7,6
I didn’t want to grind too much so cut the reps a bit short, I’m confident I’ll get the full 5x8 in 2-3 weeks
DB incline flies
4x12x8kg
Hammer curls
4x10x8kg
Smith machine squats
4x8x1 plate
Taking it easy, back seems happy with these!
DB rear elevated split squats
5x10x12kg per hand
Upright rows 4x10x15kg
Weight 86.15kg
2 Likes
W1D3
100 pull aparts
Weighted pull ups
4x8x3,75kg
Chest supported rows
4x15x14kg
Smith machine RDL
2x6x70kg
This feels comfortable on my back
Preacher curls with EZ bar, 5kg per side
10-10-7-10
SS with
Upright rows
4x12x17,5kg
DB rear raises
4x12x4kg
with 20 band pull aparts after the last set
Weight 86,60kg
1 Like
W1D4
100 pull aparts
OHP
3x8x40kg
Incline bench on second setting
4x10x47.5kg
EZ bar triceps ext
1x12x5kg per side as elbow started acting up surprisingly so
DB triceps ext
2x15x7kg
1x10x7kg
Push ups
4x13
Machine squats with 30kg per side, still trying to play around with the stance and tempo to get the most out of the movement with less weight
12-11-10-10-10
DB rear raises SS with Db upright rows
15/13 and 10/10 with 4kg
DB incline curls
12-7x7kg
12x5kg
12x4kg
12x4kg
Weight 87.00kg
1 Like
Training Sunday
100 pull aparts
Pull ups 60 total reps
DB rows 5x10x30kg
DB RDL 5x10x22kg per hand, shrug at the top
BB curl 5x8x20kg
DB rear raises 5x10x5kg
Upright rows 4x10x20kg
Weight 87.05kg
Training Tuesday
W2D2
100 pull aparts
Bench
1x80kg
5x8x72,5kg very happy with this, best sets of 8! All paused but short ones for last few reps.
DB flies
5x12x9kg
DB hammer curls
5x10x9kg
Machine squats
80kgx8,8, 6
The machine is angled and I tried to have a normal squat stance but I end up having to push back on the machine with my low back, which makes it tight very fast
I moved my feet forward and then it feels more like a leg press or hack squat which is much more comfortable
3x8x70kg
Feet forward is the way to go
Rear elevated split squat
5x12x12kg per hand
Upright rows
4x16x12,5kg
Weight 87,50kg
1 Like
Training today
W2D3
Weighted pull ups
5x8x5kg
Chest supported rows
5x15x14kg
Machine RDL
3x8x70kg
Upright rows
5x12x17.5kg
SS with
Db rear raises
5x12x4kg
EZ barr Preacher curls 5kg per side
10-10-10-7/3-10
Weight 87.1kg
1 Like
Training looking good mate.
1 Like
Cheer @gsg202, just trying to work around my back as much as possible!
W2D4
100 pull aparts
Incline bench
5x10x47.5kg
OHP
4x8x40kg
Push ups 60 total reps
DB triceps ext
5x12x7kg
Rear elevated split squats
4x10x18kg per hand
DB rear raises to DB upright rows superset with 4kg
15/15, 15/12
DB incline curls
5x12x5kg
Weight 87.05kg
Decided to not squat, I’ll book an appointment with the physio this week.
1 Like
W3D1
100 pull aparts
65 total pull ups
DB rows 6x10x30kg
Upright rows 5x10x20kg
BB curls 6x8x8kg
Weight 88.1kg, loads of food last night…
2 Likes
W3D2
I ran 5k on tuesday and got a very sore throat straight after, hence why I didn’t train yesterday. Feeling much better today
100 pull aparts
Bench
1x82.5kg
5x8x72.5kg all paused, this seems to work well…
DB hammer curls 6x10x10kg
Overhead EZ bar triceps ext 6x12x2.5kg on each side
Upright rows 5x16x15kg
Incilne DB flies 5x12x10kg
Walking lunges 3x30 stepsx20kg per hand, this is hard. I had to reset to a standing position each time as I had to space to keep walking forward
Weight 86.75kg
W3D3
100 pull aparts
Pull ups
6x8x5kg, volume PR
DB Chest supported rows
5x15x14kg, I have been doing these to target my upper back and not so much my lats, meaning I go up and down in the same plane and not back and forth towards my hip like I would on standard DB rows
GHR, tried to set up the smith machine so that I could put my legs against the bar. Didn’t work very well.
Back raises, legs against the smith machine bar, hips on a bench. That worked better.
3x10
Upright rows
5x12x20kg
Chest supported DB rear raises
5x12x5kg
EZ bar preacher curl, 5kg per side
10- 7/3/2 (RP)
I was fried up by the second set, usually I can squeeze a few more sets of 10 so i decided to just rest pause from there.
Weight 87.05kg
Next week will be a deload. Sore throat this week was a sign. I got a physio appointment on the 5th of july which is good
1 Like
Deload
100 pull aparts
DB bench
10x12, 18, 24kg
5x30kg, put the incline too high today apparently!
Pull ups 3x10
BB curls 2x10x15kg
Overhead EZ bar triceps ext 2x15x5kg per side
BW squat 1 min
Bw reverse lunges 1 min
No weigh in this morning but 86.25kg yesterday
1 Like
Start of a new program, Best Damn Workout for Natural Lifters.
I’ve been trying to push volume recently and with success. My sessions are becoming quite long and trying intensity technique was always on my list. After 3 cycles of pushing volume I feel like this is good timing.
My lower back is recovering, but I cannot hip hinge or squat with weights on my back without setting me back.
I recently quit my job and will be moving country (back home) in a few weeks, hence training 5-6 days a week allows me to get into a routine and structure. I am dedicating a good portion of my time to stretch my lower body to release my lower back. This has been helping.
I’ve also decided to drop some weight. I’ve been stuck at 88kg at my heaviest, and I feel the last few kgs have been fat only. Without stress at work and more sleep this shouldn’t actually be too much of an issue. I’ll be running hills once or twice a week on pull days.
Pull 1
Single leg lying leg curl, using a cable station and laying on a bench
6x13, 23kg
6-8-10 Drop set: 23-18-9kg
Pull ups
6xBW, 5kg
Rest pause with 5kg: 11-4-2-2-1-1-1
Bent over laterals
6x3kg, 5kg
6-8-10 Drop set: 8-7-5kg
BB curls
6x12.5, 20kg
RP with 25kg: 10-5-3-2
Smith machine calf raises (crazy I know!)
10xBW, 20kg
12x40kg, 5s eccentrics and 2s stretch at bottom
No weigh in this morning
1 Like
Push 1
100 pull aparts
I can’t squat with load on my spine for now, so I thought about using the chain I use for weighted pull ups to do belt squats on the cable machine! Worked very well
Belt squat
60x54kg I’ll add weight next time
Bench
6x70, 80kg
80kgx6-2-1-1-1-1
No spotter, no rack, just the bench that moves the bar forward for self handout… I absolutely hate that. I’ll be in the rack next time, it was busy today
DB lateral raises
6x4, 6kg
6-8-10 drop set: 8-6-4kg
Db triceps extensions
6x7, 10kg
mTOR set, 8x10kg, held bottom stretch for 20 count on last rep
Decline bench sit ups
8xBW, 5kg
mTOR set, 8x5kg, helf bottom stretch for a fast 20 count on last rep
Weight this morning 86.25kg
2 Likes
high reps for the gainzz
1 Like
I had to replace the rest pause with front squats somehow, not really sure if this is the best method. The point of the program is to limit the volume, I’ll go higher weight and lower tempo
At the moment I’ll be happy keeping my legs gainzz
Pull 2
Tweaked my upper back yesterday on the DB lateral raises. It’s happened before while front squatting. Got to pay attention.
Single leg curls using cable machine and bench
8x4x18kg, 10s rest between sets,
Lat pull down using W shaped bar
Ramped up in sets of 6 to top set to gauge the correct weight
mTOR set 8x53kg (I think), final stretch held about 20s while squeezing the lats as much as possible. Great mind muscle connection
Chest supported BB rows
6x40, 60kg too heavy
RP: 55kgx 6, 5, 3, held the eccentric as long as possible on the very last rep
EZ bar preacher curl
6x2.5, 7.5kg per side
mTOR set: 8x6.25kg, held the stretch while squeezing the biceps for a fast 30 count
Seated DB shrugs
6x12, 18kg
20x24kg
Weight 86.45kg
2 Likes
Push 2
100 pull aparts
Rear elevated split squats
6x12, 20, 26kg per hand
6-8-10 drop set: 26-20-12kg
This is hard work and burns like crazy
Cable flies
6x9 14kg
mTOR set with 14kgx8, held last stretch about 20s
OHP
6x40, 45kg
RP: 50kgx8-2-1
Put my belt on for the last set. I am confident I’ll be pushing the numbers on this, because I tweaked by upper back I didn’t want to go for broke
Decline close grip bench
6x60, 70kg
RP: 80kgx 10-3-1 (failed second rep, came out of the groove)
I really like this movement. My triceps get a good stimulation and my elbows don’t hurt.
Smith machine calf raises
6xBW, 10kg
12x40kg, 5s eccentrics and 2s at stretched position. Held the last rep for a 20 count
Weight 86.40kg
Pull 3
Lat pull downs
Warm up in sets of 6 then
6x68, 77
6-8-10 Drop set: 77kg, 5x64kg, 3x59kg, 5x45kg, 5x41kg
Messed up the weight selection, I’ll do better next time
DB Chest supported rows
6x20, 22kg
mTOR set: 8x24kg, held last stretch for 10s
DB hammer curls
6x10, 14kg
6-8-10 Drop set: 14-10-6kg
GHR using bench and loaded barbell to rest feet
BWx3, 6
mTOR set 8xBW, then did another rep as slow as possible
Sit up on decline bench
2x6x5kg
mTOR set 8x5kg, the slow eccentrics killed me and could only hold the last stretch for 2s
Weight 86.40kg
1 Like