Nutty’s Program
Week 3 - Day 1
DEADLIFT (ss: Hanging Leg Raises - 5x10)
405x5
405x5
405x5
405x5
405x5
FRONT SQUAT (ss: DB RDL @ 100lbs - 4x12)
315x6
315x6
315x6
315x6
DB LUNGES (ss: BB Back Ext @ 135lbs - 4x12)
100lbs @ 12,10,10,10,10
JUMP ROPE
300 skips
NOTES
Back feels really good now! I think I know how to build in a deload for a more advanced lifter for double progression programs. After every time hitting the top reps (5x3-5, 4x6-8) before upping the weights, deload for that particular lift for one week and then build up again. This auto-regulates specific movements at specific times because you are not going to be able to add reps/weight week after week to all movements at the same time.