Haha, elbow would go from ≤ to \/ but maybe that is what I need. My abs are my weak spot, it’s why my hip flexor flares up whenever I squat too often.
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Use straps then. Front squats will fix that ab weakness ASAP. I find that squatting twice a week seems to be the right frequency. Especially one day back and one day front.
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I thought the dropping of the elbows was that you fatigued the upper back which is why normally you don’t see high rep front squat prescriptions around all that much.
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Oh for sure. Either fatigue or a weakness. But zombie front squats and with straps you’ll find your elbows won’t drop as quickly. I wouldn’t do high rep front squats all the time, but like 4-8 weeks of 20 rep front squats, it’s unlike anything you’ve ever felt lol.
Good tip. I might put it into the rotation 
Wednesday, 14th of August 2019 (2019-08-14)
First day of @isdatnutty’s beginner program. Starting mid-week, so OHP day,
Nutty’s Program
Session 1
STRICT OH PRESS (ss: Chin-ups - 5x10, ish)
5 @ 40kg
5 @ 40kg
5 @ 40kg
5 @ 40kg
5 @ 40kg
BB INCLINE BENCH PRESS (ss: BB Row 5x10 @ 35kg)
8 @ 40kg
8 @ 40kg
10 @ 40kg
8 @ 40kg
BW DIPS (ss: Curls, Face Pulls - 4x25)
x15
x15
x15
x15
Didn’t time it, but time flew by and I was pretty worked but not beat up after.
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Great job man! The program won’t beat you up, well not until you pushing some really heavy weights lol.
How did you get 10 on your 3rd set lol. Did you just take a longer rest or you starting off with some lighter weights?
Set-up was better, so all the reps came easier. The real Incline bench was taken, so I did these with an adjustable bench in a rack and so the quality of the setup was less consistent. And, I don’t go to technical failure on barbell stuff. Letting bar speed dictate when to finish the set.
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Awesome man! Keep at it for sure!
Thursday, 15th of August 2019 (2019-08-15)
2h bouldering session that was overall kind of shitty. Figured out a nice heel-hook on a route I was struggling with.
Friday, 16th of August 2019 (2019-08-16)
Nutty’s Program
Session 2
BACK SQUAT (ss: Ab Wheel - 50 reps total. Almost 5x10)
8@80kg
8@80kg
8@80kg
8@80kg
8@80kg
RDL (ss: BW Bulgarian Split Squat - 4x12)
10@70kg
10@70kg
10@60kg
10@65kg
Pilates Leg Curl (ss: BW Back Ext - 5x12)
x12
x12
x12
x12
x12
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Saturday, 17th of August 2019 (2019-08-17)
I think these reps are correct. I need to bring a pen and paper into the gym
Nutty’s Program
Session 3
BENCH PRESS (ss: Pull-Ups 5x10 (ish))
5 @ 60 kg
6 @ 60 kg
5 @ 60 kg
6 @ 60 kg
6 @ 60 kg
BTN PRESS (ss: Barbell Row 5x10 @ 35kg)
9 @ 30 kg
9 @ 30 kg
9 @ 30
8 @ 30
PUSH UPS - triceps emphasis (ss: BPAs 4x25, Curls 4x25)
20
20
15
12
Starting conditioning on Tuesday, here’s my planned progression,
Week 1: 10 sec sprints / 90 sec rest x 6
Week 2: 10 sec sprints / 60 sec rest x 8
Week 3: 15 sec sprints / 90 sec rest x 6
Week 4: 15 sec sprints / 60 sec rest x 8
Week 5: 20 sec sprints / 90 sec rest x 6
Week 6: 25 sec sprints / 90 sec rest x 6
Week 7: 30 sec sprints / 90 sec rest x 6
Thinking the training week will be something like,
Monday: DL around lunch, maybe yoga in the late afternoon
Tuesday: Hard conditioning (sprints as per above) just before lunch, rope climbing in the late afternoon
Wednesday: Overhead Press
Thursday: Bouldering
Friday: Squat
Saturday: Bench + Hard Conditioning
Sunday: REST
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Monday, 19th of August 2019 (2019-08-19)
Nutty’s Program
Session 4
DEADLIFT (ss: Ab-wheel roll-out, 10, 10, 8, 6, 5)
3@120 kg
3@120 kg
3@120 kg, something felt twingy in my lower back
3@120 kg, belt, something felt even more twingy
5@100 kg
Was intending to do 110 but the 5kg plates were too wobbly so I just went for 120. Mistake.
Front-squat (ss: DB RDL 5x12 @ 34kg/hand)
8 @ 40kg
8 @ 40kg
8 @ 50
8 @ 50
Felt surprisingly okay given my lower back. Went lighter on the first two sets because of that
Alternating Lunges w 20kg plate (ss: back extension 4x20)
30 total reps
30
24
24
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Tuesday, 20th of August 2019 (2019-08-20)
Hill sprints x 6. 10s sprint / 90s rest.
Rope-climbing (autobelay) for about an hour, and an hour of bouldering after that. I’ve lost a lot of stamina on the ropes while on vacation!
The numbers to beat tomorrow,
I think I can get 6 reps on the OHP, shoulders feel good. The performance on the incline bench is kind of dependent on the bench and residual fatigue from the OHP. Definitely adding reps on the rows.
This program has me so hungry. I’ve managed to add like two feedings a day and my scale weight is kind of stable.
Had my second shot of Nebido yesterday, so hopefully sleep will get back on point now.
Wednesday, 21th of August 2019 (2019-08-21)
Nutty’s Program
Session 5
STRICT OH PRESS (ss: Chin-ups - 10, 10, 10, 10, 6+2+2)
6@40
6@40
6@40
6@40
5@40
BB INCLINE BENCH PRESS (ss: BB Row 5x10 @ 40kg, too few available barbells to claim two as my own so I just used the same one I was pressing)
12@40
12@40
12@40
8@40
BW DIPS (ss: Curls @ 6kg per hand, BPAs - 4x25)
x15
x15
x10+5
x10+3+2
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Committing to continuing with @isdatnutty’s program until January 1st (at least). I’d preface this with a caveat emptor regarding the occassional exercise substitution when equipment is unavailable, or I forget my ab wheel or something similiar, but hopefully I’m wasting my time even just mentioning it now seeing as this comitment is for my benefit and not anyone else’s really.
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Been away from here a long time Allberg.
I’m looking forward to see how Nuttys program will treat you.
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Friday, 23th of August 2019 (2019-08-23)
Nutty’s Program
Session 6
BACK SQUAT (ss: Ab Wheel - 50 reps total. 10,10,8,6,4). Regress
8@80kg
8@80kg
8@80kg, rep quality was so bad I lowered the weight
8@70kg
8@70kg
RDL 12 (ss: BW Bulgarian Split Squat - 4x12). Progress!
12@70kg
12@70kg
12@70kg
12@70kg
Pilates Leg Curl 15 (ss: BW Back Ext - 4x15). Progress!
x15
x15
x15
x15
Saturday, 24th of August 2019 (2019-08-24)
Nutty’s Program
Session 7
BENCH PRESS (ss: Pull-Ups 10, 10, 10, 10, 8+2, 6+2+2). Progress!
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
BTN PRESS (ss: Barbell Row 5x12 @ 40kg). Progress on rows!
12 @ 30 kg
8 @ 30 kg,accidentally tried pressing 40 as I forgot to strip the weight from the rows
7@ 30
10 @ 30
PUSH UPS - triceps emphasis (ss: Face pulls 4x25, Curls 4x25)
???, no idea, working so hard I forgot to write it down. AMRAP on every set
Note: I did face pulls in the machine this time but doing it with a band around a vertical column was far superior for me so I’ll return to that next time
“Hard” conditioning
6 x 10 s sprints / 90 s rest in a hill that I wish had a steeper incline. Where I live is so flat 
Loving it thus far
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Monday, 26th of August 2019 (2019-08-26)
Nutty’s Program
Session 8
DEADLIFT (ss: Ab-wheel roll-out, 10, 10, 10,10,10). Arguably progress
5@110
5@110
5@110
5@110
5@110
Still a bit fucky in the back from last Monday but all the reps felt safe
Front-squat (ss: Single leg KB RDL 4x12 @ 20kg/hand). Progress
8 @ 50
8 @ 50
8 @ 50
8 @ 50
Normally, I’m supposed to do DB RDLs here but they were so far from where I was set-up. Sadly, the KBs don’t go up high enough to match the load I use and so I did single leg instead which was a great exercise for me! So I’ll keep with the single leg variety I believe when not pressed for time. On the final reps I really did these tremendously strict with less of a touch-and-go and that really worked the movement pattern so I might go lighter next session and just really nail that mind-muscle connection
Non-alternating DB Lunges w 16 kg/hand (ss: back extension 4x12 with 10kg)
4x12 per leg, really trying to hit the quads but it was tough.
I did my final set of back extensions explosively, trying to figure out how to really target my back musculature, because I feel as if I do it slow or fast with a full range of motion my gluteus take over. Even if I cut ROM short I had a more intense contraction on the single leg RDLs. Any advice @danteism?
@isdatnutty, when you wrote the program did you pay any mind to the supplemental lifts focusing more on quality contractions or is your philosophy more like “just lift more or more reps”?