Thanks for the videos Nutty!
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I uh…will be checking out the second video at some point. Just really feel it could help my mobility…
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Yeah…same here…leg day…recovery…
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I did leg day recovery yesterday. I need to make that a staple on leg days.
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Hey nutty, how do you Deload?
Some info out there saying keep intensity but lower volume, others suggest lowering both, or even doing something completely different for a week. Just wondering your thoughts since I’m copying your latest 5 day approach.
For a deload I have 2 approaches:
-
Just work up to a single heavy top set for 3-5 reps. Then do ONLY bodyweight exercises as assistance.
-
Just take the week off and do random shit (just as if you were on a vacation).
I think it’s good mentally and physically. One week off after 12 weeks of heavy ass lifting is not going to make you lose gains.
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And the heavy top set is more or less your normal work weight then? I’m thinking about doing that next deload with 100 walking lunges on lower body day and giving my triceps some extra love on upper body days.
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Good approach mang. I’m gonna do just that and if my elbow still feels funky on bench day I’ll either skip or do some pushups.
Btw your program has definitely bulked me up and I’m liking it, so thank you brother!
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Yeah my max BS is like 520x3 or something like that. On a deload week I’ll work up to like 455x3 or something like that.
If you lift 3x a week I don’t think you ever need to deload because you are “resting 4 days a week”, but if you are lifting 4+, deloads are for sure important.
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Good job man! Glad it’s working for some people! It’s not perfect, but gets you in and out for sure!
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OH PRESS (ss: NG Pull-Ups)
225x6
225x6
225x6
225x5
225x5
CLOSE GRIP BENCH PRESS (ss: Cable Rows)
265x8
265x8
265x8
265x8
CURLS (ss: Laterals, Face Pulls)
x100
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SNATCH
135x3
135x3
185x3
185x2
205x2
225x2
245x2
265x2
275x1
C&J
225x2
255x2
285x1
305x1
315x1
335x1
335x1
Been a while since I’ve done some olympic lifts. Felt good and snappy still though!
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Strong
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DEADLIFT
135x10
225x5
315x3
365x3
405x3
445x3
485x3
500x3
520x3
540x3
SLDL
315x8
315x8
315x8
315x8
BB Row
275x10
275x10
275x10
275x10
275x10
NG Pull-Ups
x10
x10
x10
x10
x10
Curls
x100
My back is done dotta!
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WEEK 1 - DAY 1
BACK SQUAT
405 @ 5x5
SLDL
315 @ 5x8
LUNGES, GHR, ABS, CHIN-UPS
50 reps each
Week one of what??? You haven’t been here for two weeks!
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Haha it’s actually not week 1 of anything. Life has been so busy and will be for the next few months that I’ve decided to go back to 3x a week full body approach. I’ve been too inconsistent these last few weeks and don’t want that to turn into months and months.
I’m going to keep it pretty simple and straight forward though.
MONDAY
Back Squat
Squat Supplemental
OH Press
OH Press Supplemental
Assistance
THURSDAY
Deadlift
Deadlift Supplemental
Bench Press
Bench Press Supplemental
Assistance
SATURDAY (BBing Type Day 4x8-12)
Stuff like Front Squat, Incline Press, Rows/Chins, DB Work, Arms, Abs, and time for some calves lol.
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You always do.
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Yeah I’ve basically only gotten two workouts in over the last two weeks. I’ve been thinking I need to switch it up also. I was thinking about keeping the weights the same and then once I hit my rep target on all the sets start doing slower negatives. Then pauses. Then maybe upping it to 8+ rm when it started as 6. This is all stuff from a link somebody posted about 200 days straight of lifting. I’m gonna be looking forward to seeing what your doing so I can tweak my own schedule. 5 days straight is too much for me while traveling and working 80+ hours.
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See that’s the thing. For everything you add you gotta pull something back. You can’t lift 5 days, work 80 hours, travel, eat super well, have time for family, and then have time for yourself lol. I mean you could, but something is going to give. Especially when traveling I tell myself just make enough time to go to a gym (24 hour fitness usually) 2x. And I keep it super simple.
Day 1 - Squat, OH Press, Chin-Ups, Lunges, GHR, Abs
Day 2 - Deadlift, Bench Press, Rows, Curls, Dips, Face Pulls
Both workouts easily done under an hour, so the time commitment is minimal as well.
Those are my go to setups when traveling! And then I do conditioning on other days since I can do it from the hotel room, go for a run, etc.
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