I don’t have anyone to tape me that early lol, but one of these times I will do it.
But I basically setup by the squat racks at my gym. Right next to the squat racks are the benches, chin-up/dip station, dbs, and the chest supported row (plate loaded). So it’s the perfect area to do a circuit if no one is there basically.
When I do my warm up sets I only use sets of 3 and I don’t do the full circuit.
MONDAY 2/11/19
BACK SQUAT / AB WHEEL
405x5 / x15
405x5 / x15
405x5 / x15
405x5 / x15
405x5 / x15
OH PRESS / CHIN-UPS
155x10 / x12
155x10 / x12
155x10 / x12
155x7 / x12
155x7 / x12
DIPS / FACE PULLS / CURLS
1x50 / 1x50 / 2x50
Decided to go a little slow today lol.
WEDNESDAY 2/13/19
DEADLIFT / HANGING LEG RAISES
405x3 / x15
425x3 / x15
445x3 / x15
465x3 (PR!) / x12
485x3 (PR!) / x10
FRONT SQUAT / BW GHR
315x8 / x10
315x8 / x10
315x8 / x10
315x8 / x10
DB INCLINE PRESS / DB ROW / LUNGES / LATERALS
80x10 / 100x10 / x25 / x25
80x10 / 100x10 / x25 / x25
80x10 / 100x10 / x25 / x25
80x10 / 100x10 / x25 / x25
Double PR damn Nutty, you’re truly crazy strong.
Thanks man! Well I can do 405 for like 13-16 so I know I can pull 500 or close to it. Today everything felt REALLY light so decided to keep going for the 20lbs jumps to see where I ended up. The 3rd rep of 485 I started losing tight back position so I didn’t add more reps.
FRIDAY 2/15/19
BACK SQUAT / BENCH PRESS / CS ROW / SPLIT SQUAT / DIPS / AB WHEEL / JUMP ROPE / 2 MIN REST
315x10 / 225x10 / x15 / x15 / x20 / x10 / x75 skips
335x10 / 245x10 / x15 / x15 / x20 / x10 / x75 skips
355x10 / 265x10 / x15 / x15 / x20 / x10 / x75 skips
375x10 / 245x6 / x15 / x15 / x20 / x10 / x75 skips
385x10 / 225x15 / x20 / x15 / x20 / x10 / x75 skips
cough cough do clean pulls cough cough
MONDAY
BACK SQUAT (ss: Ab Wheel - 50)
385x5
385x5
385x5
385x5
385x5
OH PRESS (ss: Chin-Ups - 75)
165x5
175x5
185x10
ASSISTANCE
Dips - 75
Curls - 100
RDL - 3x10 @ 315
Lunges - 50
Lol 
WEDNESDAY
DEADLIFT (ss: Hanging Leg Raises - 5x12)
405x3
425x3
445x3
465x3
485x3
500x3 PR!
Notes:
Hit my lifetime goal of a 500lb deadlift!!! I currently weight 178.4 (still am 5’7 tho lol) as of this morning after a dump. Squats and BB Rows/Chin-Ups have a DIRECT carry over to my deadlift! My last rep was a bit grindy, but it’s ok. I know I can pull 500x1 with ease.
I was too hyped and decided to end the workout on a good note lol. I never yell and I’m not a grunter, but at end of my 500 set, i let out a big Ric Flair WOOOOOOOOO haha
Awesome. Way to go man!
Awesome Nutty just awesome and you’re allowed a little yell after that effort.
Great job Nutty! I’m going down the road to my first 500 pull hopefully within the next 8 weeks! Repping a lifetime goal must’ve felt awesome, you earned that “WOOOO”.
For the next 6 weeks, my programming will change once again. I finally have a workout partner (my brother in law)! He wants to get “big and strong”, so might be perfect time to add some quality mass to my frame.
It will BBB but condensed into 3 days.
Back Squat 531
OH Press 531
Bench Press BBB
Deadlift 531
RDL BBB
Squat BBB (SSB most likely)
Bench Press 531
OH Press BBB
I think this will work pretty well. I was doing Beefcake for a bit, so honestly will only add an extra 20 minutes to my workouts overall each day.
Monster.
Full Body BBB W1-D1
BACK SQUAT (ss: Ab Wheel)
365x5
385x5
405x10
OH PRESS (ss: Chin-Ups)
155x5
175x5
185x10
BBB BENCH PRESS (ss: BB Row)
185x10 @ 5x10
ASSISTANCE - Push Ups, Lunges, Curls
CONDITION - Battle Ropes
Full Body BBB W1-D2
DEADLIFT (ss: Hanging Leg Raises)
365x5
385x5
405x13
RDL (ss: Dips)
275 @ 5x10
ASSISTANCE - Goblet Squat, Chest Supported Rows
CONDITION - Sprints
Dude, that’s absurd…
Lol it’s not crazy at all. I would have thought the same when I was only squatting 225, but 405 moves for me like butter now. Don’t get me wrong it’s still really heavy (at least for squats), but the weight feels explosive.
So in other Nutty news before my lifting session I dunked on someone today for the first time in my life. The gym went bonkers!!!
I felt bad for the guy cause he was 6’3 or 6’4 but I just happen to split the ball between his hands when he was going up to block me. I split the defense at the 3 point line and basically it was 1 vs 1 going to the hoop and I have no idea what got into me but my body just reacted and I drove in and just jumped lol.
Probably one of the most interesting feelings in my life. Never felt like I straight up dominated someone before haha.
Everyone was like WTFFFFF. They kept saying how could I dunk when my calves looked so small, but then I lifted my shorts to show off my quads and then they understood quickly how I can jump so high lol.
Guys kept talking to me after seeing me deadlift. It was interesting to say the least lol.
@Frank_C how would you feel if someone 5’7 dunked on you haha