Right now I’m not strictly following the Serge Nubret routine, I’m just trying to incorporate a lot of his ideas and gradually increase volume and transition into the full programme. My current volume is still a lot lower than that in his routine.
Like he suggests I am trying short rest periods and so I get through my workouts quite quickly, usually around 45 mins.
Week 5 Day 1: Upper Push
Suspended Dips: 7-7-7-7-6
45lb Shoulder Press: 10-10-10-7
Band Lateral Raise: 15-15-15
Decline Push-Ups (Extra Wide Hand Placement): 25
This workout felt good, though I still feel a little ill so I kept it short.
As I experiment my Nubret-based plan is really coming together. I will use suspended dips as my primary chest movement, as I find I have to work very hard to keep my hands from moving outwards, in addition to the dipping movement. The wide grip decline push-ups also seem effective. I need to identify one other chest exercise to include as I’m not convinced by suspended push-ups. Perhaps kettlebell flyes.
Week 5 Day 2: Legs
45lb Kettlebell Swings: 13-13-13-13-13-13
90lb Lunges: 10-10-10-10
This workout felt great 
Week 5 Day 3: Upper Pull
Chin-Up: 6-7-6-6
Inverted Row (Feet Low): 9-9-7
62lb Gorilla Row: 10-10-10
45lb Hammer Curl: 10-10-10
Band Pull-Aparts: 25-25
I was lazy in this workout and did fewer sets than last time. Need to step it up.
Week 5 Day 4: Core
Ab Rollouts: 12-12-12-12-9
Band Side Bends: 28-28
Felt good.
These past 5 weeks have been a transition phase from barbell lifting and now I feel it is time to move onto the next phase of my plan and start following the workout plan from the Serge Nubret article, though obviously with exercise substitutions to suit my equipment. I also plan on adding abs on the chest and quads day, instead of doing them every day.
I bought a 30kg (66lb) weight vest yesterday and so have added that to my arsenal.
This is my plan:
Day 1: Chest, Quads and Abs
Lunges: 8x12
Ab Rollouts: 6x12
Weighted Decline Push-Ups: 6x12
Weighted Push-Ups: 6x12
Weighted Incline Push-Ups: 6x12
Day 2: Back and Hamstrings
Kettlebell Swings: 8x12
Side Bends: 6x12
Pulldowns: 6x12
Gorilla Row: 6x12
Shrugs: 6x12
Day 3: Shoulders and Arms
Front Raise: 6x12
Band Lateral Raise: 6x12
Band Pull-Aparts: 2x30
Curl/Overhead Band Extension superset: 6x12
Hammer Curl/Kneeling Band Extension superset: 6x12
REPEAT
Progression: on most exercises I will not be able to do the allocated reps with the weight I have available so I will progress by gradually increasing reps. For exercises that have adjustable weight (i.e. weight vest and bands) I will progress by increasing weight. For some exercises, eg lunges, once I hit the allocated reps and sets I will switch to a more challenging exercise, in this case split squats.
Interesting.
But are you missing heavy ass weight?
tweet
Week 1 Day 1: Chest, Quads and Abs
40kg Lunges: 10-10-10-10-10-10
Ab Rollout: none - did them yesterday in my ‘core’ workout
Decline Push-Ups: (+12kg) 12-12-12-12-12-7
Push-Ups: (+12kg) 12-12-12-12-9-6
Incline Push-Ups: (+12kg) 12-12-12-12-12-12
Rest periods: 1 min
Peri-workout nutrition: 3 scoops whey, 50g oats, water
Awesome pump as promised. I found the shorter rest periods quite challenging.
theBird: Yeah I miss it a little, but not enough to make me want to go back to it soon. I think I’m quite injury-prone and I’m really enjoying avoiding that and this way of training is much more convenient for me.
Week 1 Day 2: Back and Hamstrings
20kg Swings: 12-12-12-12-12-12
28kg Pulldowns: 12-12-12-12-10-10
28kg Gorilla Row: 12-12-8-8-8-8
68kg Shrug: 10-10-10-10-10-10
Rest periods: 1 min
Peri-workout nutrition: 3 scoops whey, 50g oats, water
Week 1 Day 3: Shoulders, Biceps and Triceps
20kg Front Raise: 12-12-10-10-10-10
Band Lateral Raise: 12-12-12-12-12-12
Band Pull-Aparts: 30-30
20kg Curls: 12-11-9-9-7-7
Overhead Band Ext.: 12-12-12-12-12-12
Band Hammer Curls: 12-12-12-12-12
Kneeling Band Ext.: 12-12-12-12-12
Rest periods: 1 min
Peri-workout nutrition: nil
Overhead band tricep extensions and band hammer curls seem pretty rubbish, I will switch them with something else.
Week 1 Day 4: Chest, Quads and Abs
40kg Lunges: 11-11-11-11-11-11
Ab Rollout: 12-12-12-12-12-12
Decline Push-Ups: ( 12kg) 12-12-12-12-12-12
Push-Ups: ( 12kg) 12-12-12-12-10-10
Incline Push-Ups: ( 12kg) 12-12-12-12-12-12
Rest periods: 1 min
Peri-workout nutrition: 3 scoops whey, water
Reps added on lunges, decline push-ups and push-ups.
Week 1 Day 5: Back and Hamstrings
20kg Swings: 14-14-14-14-14-14
28kg Pulldowns: 12-12-12-12-11-8
28kg Gorilla Row: 10-10-10-10-9-9
68kg Shrug: 11-11-11-11-11-11
Rest periods: 1 min
Peri-workout nutrition: 3 scoops whey, water
Week 1 Day 6: Shoulders, Biceps and Triceps
20kg Front Raise: 11-11-11-11-11-11
Band Lateral Raise: 12-12-12-12-12-12
Band Pull-Aparts: 30-30
20kg Hammer Curls: 8-8-8-8-8-8
20kg Curls: 10-10-10-10-10-10
Close Grip Push-Ups: 12-10-8-8-8-8
Kneeling Band Ext.: 12-12-12-12-12-12
Rest periods: 1 min
Peri-workout nutrition: 3 scoops whey, water
I have completed one week on this routine and I have found it great. Apart from the changes I made to the arm workout between day 3 and day 6, I have no reason to alter anything else.
I feel that I can make great progress on this and plan to follow it for a good while.