Why not go full N.O.V from book 1?
Did it for a while before I logged on here and it’s good for the soul
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Yeah I’ve done it but my workouts also seeped into the 90 minute mark.
Besides, I’d want to run hills and there aren’t any near the new gym
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Jim would approve.
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Just squat harder. I’ve never run a hill in my life, dude. Widowmakers beat my ass.
Okay but I like running hills?
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Wenning Warm-ups = Making you feel like a bitch when you do your main work.
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Idk man when I did them with WSSB I actually felt stronger
Please don’t raise your voice 
Please don’t hurt me! I’m sorry I burned the casserole 
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Friday 24th of May
531: M1m2 Deadlift
Best friend’s birthday tonight, super excited
TM: 115kg
Warm-Up: Circuit
- DB Hip Thrust, 25s: 12.5 / 15 / 17.5 / 20
- Leg Curls, 25s: 20 / 25 / 30 / 40
- SA KB Carry: 24kg x 40-50m
DL / Pull-Ups:
- 60 x 5 / 4
- 70 x 3 / 4
- 80 x 3 hook grip, belt on / 3
- 92.5 x 3 / 3
- 102.5 x 15 PR / 3
97.5 x 14 to 102.5 x 15 in a week. Nice.
Barbell Rows / Barbell Glute Bridges
- 60 x 8 / 60 x 10
- 62.5 x 6 / 70 x 10
- 65 x 5 / 75 x 10
- 70 x 4 / 80 x 8
- 75 x 3 PR / 90 x 12
Done in less than an hour
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Love it mate. Happy to see the work done under an hour. Dat work capacity yo
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Cheers mate! I really appreciate it.
There’s something to be said about having to beat peak hour traffic to make you work faster 
.
My old gym was a 10 minute walk from home, my new one is a 20 minutes drive without traffic, and the road it’s on gets clogged up quick
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Great workout mate
Double PR’s on to big movements is awesome.
Warning: Be very careful with the low back, BB rows and PR’s with heavy low rep weight is hard work.
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Agreed, we’ll see how we go. If not, the new gym has got a proper seal row machine so I’d consider that. If not, maybe something like a snatch-grip RDL
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Saturday 25th of May
Speed Work: Hill Sprints
It was a bit of a misnomer calling these conditioning days. Their emphasis is on speed because speed training is fun imo.
Warm-Up:
- 3 rounds of squats, glute bridges and star jumps
- 3 x 20m skips
- Some mobility for groin and hip flexors
- 2 x 10 Pogo hops
Sprints: 20yds @ 30-40% incline
- 2 warm-ups
- 6 max effort, E2MOM
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Physique Update
Late May
A bit stronger, not much more muscular and a whole lot fatter
Yeah my nutrition has been shit. Only thing I’ve been getting consistently is [far too many] calories
Only genuine points of improvement in my opinion are upper back and triceps, which is okay I guess
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Monday 27th of May
531: M1m2 Bench
TM: 67.5kg
Warm-Up: 25 reps each, circuit
- V-Bar Cable Row: 20, 25, 30, 35
- DB Rolling Triceps Extensions: 5’s, 7.5’s, 5’s, 5’s
- Prone DB Reverse Flyes: 3’s x 4 sets
Bench / Chins
- 27.5 x 5 / 4
- 35 x 5 / 4
- 40 x 3 / 4
- 47.5 x 3 / 4
- 55 x 3 / 3
- 60 x 14.5 PR / 3
went for broke coz I had a spotter, lost it on the 15th rep when the bar drifted towards my feet
Incline DB Press / Seal Rows
- 7.5’s x 12 / 30 x 12
- 10’s x 12 / 35 x 10
- 15’s x 12 / 40 x 10
- 17.5’s x 10 / 45 x 8
- 20’s x 8 / 47.5 x 8
Done in less than an hour
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Getting closer to that 350 pull, I see.
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