Interesting video. When I do BOR’s I try for as little body movement as possible. I need to video myself and see just how much I am moving.
I really like that workout you do. Might try it one day!
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WEEK 5 - DAY 1
BACK SQUAT (ss: Abs)
405x3
425x3
445x3
465x3
485x3
500x3
405x10
SLDL w/ Straps (ss: Lunges)
405x6
405x6
405x6
405x6
405x6
SPRINTS
5 x 10 second sprints @ 85%
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Great sessions Nutty you’ve become really really strong in no time.
I might do something like that next year, unless my current program delivers.
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Great work nutty keep it going
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When you do DB lunges with 80, is that per hand or 40’s per hand?
Also when doing your rows as assistance do you hit various rep ranges or what are you doing on the different days?
For DB lunges I do 80lbs per hand.
Depends how I feel and what type of row I’m doing.
BB Row - 6-10 reps per set
DB Row - 10-12 reps per set
Kroc Row - 20+ rep per set (only 2 sets)
Cable Row - 12-15 reps per set
Chest Supported Row - 8-12 reps per set
I just do more than the pressing movement. So If I do 5’s for OHP, I’ll do 10-12’s for rows. If I’m doing 3’s for bench, I’ll do 8-10 on rows. I just go off of feel but generally I stick in that 8-12 range for rows. 8-12 seems to be the sweet spot for rowing movements. Once in while I’ll fuck around and go really heavy and do some triples or 5’s, but that’s just to mix it up more so than anything else.
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Gotchya mang. I watched that Ed Coan vid and did my SLDL like that today. Gotta build it up to get closer to my squat weight though. I’m going to do my bb rows tomorrow like in that video. I tried them today with 135 and hit 8 really easy. So I’ll try to load them up a bit tomorrow 6 reps or better. I’m thinking I should strive for the weight I bench for 6 but BB row It for 8+.
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Been so busy guys, so haven’t had the chance to log as consistently as I wanted.
BACK SQUAT (ss: Hanging Leg Raises - 5x12)
315x10
315x10
315x10
315x10
315x10
DB BULG SPLIT SQUAT (ss: GHR - 5x10)
80lb @ 5x10
SPRINTS
5 x 15 second sprints @ 80%
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It’s just not good enough nutty 
BACK SQUAT
135x10
225x10
315x10
405x10
445x3
465x3
485x3
500x3
Dropped the weight off my back (it’s bumper plates) then:
DEADLIFT
500 @ 3x3
SS: Hanging Leg Raises, Chin-Ups, Dips
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Hey Nutty, what kind of mobility/warmup stuff do u like to do? I’m trying to loosen up my hips and back from to much sitting. Driving far to job sites for work and 12 hour days where I have to be in one spot for the majority of the day. I was thinking about some of Matt Wennings warmup stuff a la @FlatsFarmer ‘s log. But I don’t want to creep into the territory of too much volume. Wenning suggest 4x25 of 3 movements to get blood flowing and ingrain movement patterns. And advises starting at 50 reps wk1, 75 wk 2, and then the full hundo. Lower body is belt squats, glute focus back extensions and ham curls. I’m thinking a shortened up circuit of this when I squat could be helpful… any thoughts regarding warmups for squats?
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It really just depends on how much time I have. I have a 30 minute mobility routine that I do before bed every night so that helps a lot.
For warming up before lifting some of my staples are chin-ups, push ups, lunges, pigeon pose, ghr, downward dog, frog stretch, cosack squats, back ext, air squats, hanging leg raises, should dislocates, kb swings, broad jumps, and then I warm up with the movement. Unless I’m feeling really tight (which is very rare) I don’t need to do an elaborate warm up. I also do mobility work while I’m working up to my top set.
Since I use to be big on Olympic lifting, I do warmups/mobility work that are really good for the oly lifts, because they seem to warm up the whole body. You can google a few and just a pick 1 that looks interesting and you’ll be good.
IMO I think everyone should have 2 mobility routines. One is more of “static stretch” routine that they do before bed that just opens everything up. And one is more of active stretch that warms up all your muscles right before lifting.
I would say do 3 rounds of push ups, chin-ups, lunges, ghr, hanging leg raises, shoulder dislocates, and pick 1 or 2 static stretches (if you doing squats do babymakers, if you doing bench do pec stretches, etc). And then start building off of that. Remember you don’t want to turn your warm up into your workout.
*Since you drive/sit a lot I would definitely recommend doing things that open you up and really targeting the back, erectors, glutes, abs, and hamstrings. A round of hip thrusts, back ext, ab wheel, and ghr/leg curls would probably do you wonders.
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Dude thank you for the valuable input and the thoughtful response. I’ve let my mobility slide and now I’m paying the piper. Gotta get fixed so I can move some heavy ass weight!
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Totally agree man. You could also do the static stretching after sports or after you lift
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For sure man, I’m VERY big on not neglecting any aspect of fitness.
Strength training
Conditioning
Mobility & Movement
That’s why I honestly think for MOST people if you lift 3x a week, run or play a sport (like bball) 2x a week, and do yoga 2x a week, all your physical fitness needs will be met. Then once you start specializing then you can tweak things, but I think no matter what can’t let any of those things go to shit!
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BENCH PRESS (ss: DB Row)
315x6
315x6
315x6
315x6
315x6
OH PRESS (ss: Pull-Ups)
160x8
160x8
160x8
160x8
CURLS (ss: Laterals/Face Pulls)
x100
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Can you elaborate on your pre-bed 30 minute mobility routine?
I’ve got no scientific studies or whatever, but I noticed that as I grew older, I couldn’t keep playing sports AND neglecting static stretching anymore. I could get away with it when I was younger, but I realized the stiff muscles over time predisposed me to certain injuries I’ve had.
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So it’s too much to write, but I basically made a mash up of these 3 videos that takes me 30 min. You’ll see a lot of overlap, so you can just piece together what works for you or pick one and run with it and then start adding bits from the other videos. But basically I really focus on “opening up” everything.
4 Likes
For sure man. Warming up, stretching, all that stuff is really important especially as we age. We don’t need to do crazy stuff, but 20 min a day of some mobility work (the big lifts will keep you mobile too to an extent) will save you plenty of pain!
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