Never hear about it, but think I will check it out, grip and and elbow/forearm pain issues is one I could could without. @jdm135 perhaps something for you?
I got the versa grips Pro, they are way more expensive than most grips of this type, but they seem really well made and work great. As usual I was right on the cusp of sizing (same with elbow and knee sleeves) got the small which actually seem about right.
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Thanks for pointing it out Doomyguy.
Looks cool, I have a pair of cheap straps for DLs that are working at the moment.
Maybe if I could press 75kg I would deserve to own such awesome accessories lol!
@doomyguy by the way, the elbow continues to improve. I actually did rows this morning.
@boyce79 thatās a freakinā serious press! My goal for the year is to get a 135lb press, which would be 61kg, haha.
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Hey - great news!
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Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 5
150kg x 5
160kg x 3
160kg x 3
160kg x 2
160kg x 2
160kg x 2
Rdl
60kg x 10
100kg x 10
120kg x 8
140kg x 6
160kg x 4
160kg x 4
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Have been massively over thinking programming for when gyms reopen here. I got Greg Nuckolds sbs package (formerly average to savage). Its basically a load of templates in a spread sheet with an explanation of how to use them. I like the look of the hypertrophy template. It is pretty smart in that it adjusts weights for next session based on your amrap performance on the last set of each exercise, kind of auto regulation. It is also flexible around how many day a week you train, more exercises and longer sessions on fewer days. I like the layout on a 6 day a week as it becomes a low volume high frequency fullbodyish programme which Iād like to try.
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Bench
20kg x 10
40kg x 10
60kg x 5
75kg x 10
75kg x 10
75kg x 10
75kg x 10
Incline db bench
27.5kg x 8
27.5kg x 8
27.5kg x 8
27.5kg x 10
Cgbp
60kg x 10
60kg x 8
60kg x 6
Bb curls
20kg x 30
20kg x 30
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Tried the working weight for bench W1 of the sbs hypertrophy programme, should have been 77.5kg but I donāt have 1.25kg plates, found 75kg hard so adjusted the inputted max a bit for when I start properly.
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Ohp
20kg x 10
40kg x 5
50kg x 10
50kg x 10
50kg x 8
50kg x 8
Bb row
50kg x 20
50kg x 20
50kg x 20
50kg x 20
10kg db lateral raises ss bpa ss 10kg plate front raise
20/14/14
20/14/14
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W1 of ohp would be 3x10@50kg followed by an amrap 50kg target of 12. Again too much so have adjusted the inputted max down. Seems Iām crap at higher reps compared to low rep!
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Squat
60kg x 10
80kg x 5
100kg x 5
115kg x 10
115kg x 10
115kg x 10
115kg x 15
Rdl
60kg x 10
105kg x 12
105kg x 12
105kg x 12
105kg x 18
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Read more thoroughly the notes accompanying the SBS programme. Should have imputed a 1rm singe at 8rpe, not an actual max, which makes me feel better. Tried W1 weights and reps for Rdl and squat, hit the perscrided and went over the amrap target for both. Remembered how much I hate āhigh repā(over 3) squats. Think it will do me good to start using a higher rep range.
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Bench
20kg x 10
40kg x 5
60kg x 5
70kg x 10
70kg x 10
70kg x 10
70kg x 16
Incline bench
40kg x 10
55kg x 12
55kg x 12
55kg x 12
55kg x 15
Bb row
60kg x 20
60kg x 16
60kg x 16
60kg x 16
Bb curl
30kg x 12
30kg x 12
30kg x 12
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Starting weights for bench and Incline bench Are fine. Really looking forward to gym opening and being able to start the program properly.
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Yeah, well, this puts my reps on the floor press in proper perspective. 
You are a strong dude - good work.
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Mate, Iāve rewritten my āgyms reopenā plan probably 100 times by now.
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Iāve been doing the same, writing out splits, working out progression, then worrying Iād missed something. I decided to just bite the bullet and get one designed by someone more knowledgeable than me. Im always impressed by Nuckolds writing and the way he comes across on various podcasts Iāve listened too. I also like the way he has a pay what you like pricing for his program package.
It seems really well thought out as it adjusts weights based on your previous performance.
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Bb row
40kg x 15
60kg x 12
80kg x 10
100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
Single arm db row
27.5kg x 20
27.5kg x 16
27.5kg x 16
Real delt fly
10kg x 14
10kg x 14
10kg x 14
10kg x 14
Single arm band lateral raises
20
20
20
Bb curl
20kg x 30
30kg x 20
40kg x 10
20kg x 30
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Way more effective than the imaginary ones
Do you ever get lower back trouble from the heavier Bb rows?
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Missed that lol!
At the moment rows are OK on my lower back, Iām doing them at about 45degrees with a belt.
Iām not deadlifting whilst working out at home, so have little lower back fatigue.
In the past when I was deadlifting more and doing the rows more parallel to the floor, I Definately noticed their impact on my lower back.
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