Well done Nutty, you’re so close to ending the program and on a high note as well. Can’t wait to read the final workouts.
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Thanks man, I’m excited to be done for sure!
SNATCH
lots of warm up sets @ 135-205
225x2
225x2
225x2
225x2
225x2
225x2
ICE WATER BATH
15 minutes
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I would do something like SGSS for his lower body and time under tension stuff for upper body.
Do you think he could do squat, deadlift, and lunges or RDLs on Monday/Thursday? I’d pick three exercises with his time limit.
He could do chest on Tuesdays, back on Wednesdays, and shoulders on Fridays.
I’d do bodybuilding exercises on upper body - rest/pause, drop sets, slow eccentrics, etc.
That would basically be a combination of your training and mine. 
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Go to Paul Carters forum, read the thread about what is the main driver for muscle growth.
So my take would be:
Mon: mostly quad
squat to failure in the 8 rep range + 1 more set same weight to failure after 60 sec rest (50% set) increase weight each week until 12 reps. Increase weight
unilateral leg exersice drop set
Hamstring 1 set rest pause
Tuesday: chest
bench rest pause 8 rep + rest pause Keep weight each week until 12 reps
DB incline bench 350 set (3 sets get 50 reps 60 second pause between, every set is taken to failure)
fly or better crossover mTor set (slow eccentric)
EZ or straight bar biceps drop set/rest pause
wednesday: mostly back
Front squat 6 rep max keep weight each week until 10 reps
DL 6 rep max keep weight each week until 10 reps
one back of paused just off floor and just before floor.
Kroc row
Chin up 1 set weighted 1 set rest pause.
Thursday: shoulder
Barbell or DB overhead press progress 8 - 12 reps 50% set
Lateral raise mTor set
seated db press 350 set
Triceps rest pause or 50% set
Friday: quad and back
Squat 15 rep keep weight each week til 20 rep.
unilateral leg rest pause
BB row 50% set
Pull up 3 x max
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Thanks guys! Yeah I think it will be a combination of everything to just get him excited to be in the gym and motivated lol.
After going through a workout with him last night we decided on:
MON - Back Squat, Good Mornings, Lunges, Abs
TUE - OH Press, Chin-Up/Rows, Push Ups, Curls
WED - Front Squat, Deadlift, Abs
THU - Bench Press, Rows/Chin-Ups, Push Ups, Curls
FRI - Back Squat, RDL, Lunges, Abs
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SGSS - WEEK 11 - DAY 3
BACK SQUAT
405x5
425x4
445x3
465x2
475x1 (WAY BETTER!)
FRONT SQUAT
355x5
365x4
375x3
385x2
395x1 (Much better!)
DEADLIFT
405x5
435x4
455x3
475x2
500x1 (Way more explosive)
RDL
345x5
365x4
375x3
395x2
405x1 (Back did not stay straight, gonna feel that one!)
FARMERS WALK
365 @ 3 trips
NOTES
Workout was better than Monday’s for sure! I think the Snatches yesterday were like active recovery almost. Felt WAY more explosive today. The fatigue set in during the RDLs and I lose some tightness. Didn’t strain my erectors but I know my low back going to hate me tomorrow lol.
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If attacks his upper body lifts with all out intensity then he can definitely grow with those exercises. I’m learning that growth is about training with the right intensity (usually to failure) and picking exercises that hit the right muscles.
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For sure man, I think keeping it simple is the best way to go for him. He can definitely get to the 1/2/3/4 with this approach and pretty damn close to the 4/5 club for lower body lifts. For upper might need to do a bit more for sure.
SGSS - WEEK 11 - DAY 4
OH PRESS (ss: Chin-Ups 5x10)
205x5
215x4
225x3
235x2
245x1 (Nice and smooth!)
BENCH PRESS (ss: BB Row - 315 @ 6x6)
305x5
315x4
325x3
335x2
345x1 (PR!)
BB CURL
115 @ 5x10
NOTES
Officially done with week 11. In Week 12 I’m going to shoot for these numbers and then I’ll be done with the program!
Back Squat - 500x1 (Fuck it why not!)
Deadlift - 520x1
OH Press - 255x1
Bench Press - 355x1
Look at that makes me chuckle. I’ve come a long way. The first time I deadlifted 135 it felt SO heavy. Crazy…
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You’re gonna nail those numbers nutty. You fucking beast.
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Thanks man! Well see man, taking some pretty big jumps, but I feel like I’m straight peaking/demonstrating strength so we’ll see what happens!
The biggest thing on my side is I’m not scared to get under some heavy ass weights!
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Hell yeah Nutty great stuff
And yes the program prepares you for the heavy ass load.
You go in there and smash that iron ya hear.
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PRIMER WORKOUT - SGSS Week 12 PR Week
I’m going to shoot for PRs on Wednesday (Lower Body) and Friday (Upper Body).
Today was something just to get use to some heavy weights!
BACK SQUAT (ss: Hanging Leg Raises - 3x10)
405x2
445x2
475x2 (Rep PR!)
DEADLIFT (ss: Hanging Leg Raises - 3x10)
475x1
495x1
515x1 (PR!)
OH PRESS (ss: Chin-Ups 2x10)
135x6
185x2
215x1
245x2 (Rep PR!)
BENCH PRESS (ss: Chin-Ups 2x10)
315x2
335x2
345x2 (Rep PR!)
NOTES
Today was a weird and fast workout.
I PR’d on all 4 lifts, but that was due to really working up in singles and doubles and not being pre-fatigued from the super sets. I know I can add 10-30lbs across all my lifts for a top single.
During squats after doubling at 475 I just dropped it off my back (used bumpers and platform today). And my first deadlift set was 475 lol. For the first time since I’ve been on this journey, I was like “damn I’m kinda strong lol”. Used straps so I wasn’t worried about my grip. Excited to see what I can do on Wednesday and Friday using the 54321 process!
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Beast mode Nutty Time to eat and prepare.
I really hope you haven’t done too much. Not to jinx or anything.
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Too much was trying to lift, do strongman and ninja warrior stuff at the same time lol.
This is nothing!
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SWIM
45 minutes
I envy your overhead to bodyweight strength. Seriously, it is ridiculous. Your growth in this log since the early days is absolutely absurd.
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I’m built to press and squat. Not really built to deadlift. I got t-rex arms, short torso, big hands and short legs haha. Only reason I got a big deadlift is because I have a big squat lol.
Plus I think I’ve TRULY focused on the OH Press over the bench press since the beginning. Even when I was doing SS 5 years ago, I oh pressed 2x a week and Bench 1x. Always had a love for the movement.
If powerlifting was squat, deadlift, strict press, you’d likely see WAY more people with big OH Press numbers.
Plus I always thought having boulder shoulders was cooler than a big chest haha!
I know man I’ve come a LONG way. I honestly think I’m the only person in the history of the forum that had so many questions, so many turns, so many programs, so many problems, that ended up actually getting stronger and bigger in the process. I know there’s a lot of our members that have huge numbers, but I honestly feel I’m probably one of the most OVERALL balanced strength guys on this forum. More like a crossfit guy. Plus it helps I have great genetics. I would have never known I had super athletic genes unless I lifted to this level. I have a will to never quit so I think that helped me big time!
Gotta walk into the gym knowing you about to dominate!
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I woke up feeling GREAT! So I said fuck it time to set some damn PRs.
Morning Weight - 184.2
OH PRESS (ss: Chin-Ups 3x10)
205x5
225x4
235x3
245x2
255x1 (All Time PR!)
BENCH PRESS (ss: BB Row 315 @ 5x8)
315x5
325x4
335x3
345x2
355x1 (All-Time PR!)
NOTES
Fuck yeah! Set 2 PRs! I ate like 5000 calories yesterday (not clean lol) so I think that’s why I felt so recovered today and ready to get after it. My upper body feels beat up so for the next week I’m not going to do any upper body lifts and give my body a break. Going to just go do some ninja warrior stuff to give my body a different stimulus for a week or two before getting after the weights again.
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