Monday we’re starting a new program, thus ending my stint with A Friendly Challenge - Battling Program ADD
And, it’s with a heavy heart that I leave @isdatnuttys awesome Nutty’s Program behind me as I’ve made, and continue to make, great progress on it. I started it on the 14th of August, and it is now the 7th of December meaning I ran it for quite some time at least. 60+ sessions!
From the program, I’ve reaped the following, and some conditioning to boot,
OHP: 5@40 → 6@45
DIPS: 15 → 12 with 10 kilos added
DL: 5@100->5@145*
FRONT SQUAT: 8@40 → 8@70
BACK SQUAT: 8@80->8@105
RDL: 10@70 → 12@100
BENCH: 6@60->
INCLINE: 12@40->12@50
BB ROW 10@40->10@75
CHINS/PULL-UPS 10 → 10 with 10 kilos added
* I hurt my back on the first session, that started with 3@120.
I gained about 9 kilos of BW too, so I think my dips and chins improved a lot.
Became a better climber too.
Ran too hard too quickly and maybe now I have recovered enough to consider adding conditioning back in. @Frank_C any idea on how to progress from not being a runner to running twice a week, and eventually progressing into doing sprints without… breaking?
The only thing I never grew accustomed to was not having energy to do anything extra as it were. After lifting, climbing, yoga, and walks I did not have any motivation to pursue any other physical goals. Arguably, I could have lifted BW stuff out of the training sessions and done them later in the day, but that isn’t really what I mean. For instance, now, after the switch, I’m betting that I’ll have the energy again to practice my handstand walks again. And maybe add in some PNF-stretching sessions. Seeing as I’m an office worker, I’ll be happy to get this extra movement back into my day. With the program, I was always at my recovery limit more or less.
Next up is a hybrid split, 2 days whole body, then L/U. Double progression, mostly in the 5-9 rep-range with the deadlift (3-5) being an exception. Will take a deload every 7 weeks, as I’ve twice now trained myself sick by not listening to my body at around that mark.
It’s always weird in the beginning of a new program in the gym that I frequent because reality might conflict with what you have on paper as equipment ends up being too far separated, or occupied (for instance, there’s this one lady that’ll grab all of the kettlebells. Every. Single. One)
I’ve tried to take that into account, so here’s our first stab, which kind of came about in group, and together with @danteism in his log.
Hybrid-split: 5-9 Mk. 0 (Let’s Get STRONK - the name of our Signal group)
Monday:
A1. Back Squat 3x5-9, 90s rest
A2. Incline Bench 3x5-9, 90s rest
B. Snatch-grip Deadlift 4x6-10. Optional ab-work
C. Dips / Curls / Lateral raise tri-set, 2x6-10
Wednesday
A. Deadlift 3x3-5
B. Bench 3x5-9
C1. Front Squat 4x6-8
C2. Pull-ups 4x5-9
Friday
A1. Hack Squat 3x10-15, quad emphasis
A2. Hip Thrust Machine 3x6-10
B. RFESS 2-3x6-10
C1. Lying leg curl 2x8-12, 1x6-8-10
C2. Abductor machine, 3x10-12
Saturday
A1. Military Press 3x5-9
A2. Chin-up 4x5-9
B. BB Tricep Extension → JM Press → Close-grip Mechanical Drop set. 3x8-10 + max + max.
C. Seal-row 3x10-12
Assuming it plays with the gym, two cycles, and then maybe change some assistance stuff if necessary.