Great video. Gave me some ideas for my RDL philosophy too
Saturday, 14th of September 2019 (2019-09-14)
Nuttyās Program
Session 18
BENCH PRESS (ss: Pull-Ups -up 5x10).
5x8 @ 65 kg
Easy
BTN PRESS (ss: Barbell Row).
12@30
12
7
7
Never really progress on these. My training partner canāt do these so I think Iāll start doing DB overhead press instead and rows for this session will be DB too.
Rows
12@55, too easy
9@70, a bit too heavy
12@65, maybe a bit too much body English.
12@65, think 60 would be the best load here.
12@65
PUSH UPS - triceps emphasis (ss: Cable Face pulls 4x25, Cable Curls 4x25)
4xAMRAP (circa 18-20>
No conditioning, training three days in a row was enough. Went on a bike ride and two long walks instead. Kickboxing on Monday if my exploded calf allows for it.
Discovered a favourite artist of mine has dropped three albums since I last input their name into a search bar rather than just navigating to a playlist. While the discovery makes me happy, of course, I wonder what else Iāve missed being ālazyā in my culture consumption.
Monday, 16th of September 2019 (2019-09-16)
Nuttyās Program
Session 19
DEADLIFT (ss: HLR 10, 10, 10,10,10 - straight leg in the beginning, bent as muscle fatigue set in).
5x5@115
Front-squat (ss: Single leg KB RDL 4x12 @ 20kg/hand)
4x8 @ 55
RFESS (ss: back extension 4x15-20)
2x12 per leg, holding a 15kg plate
2x12 per leg
Kickboxing tonight
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Wednesday, 18th of September 2019 (2019-09-18)
Nuttyās Program
Session 20
STRICT OH PRESS (ss: Chin-ups - 10,10,10,10, 10)
6@42.5
6
5
5
4
BB INCLINE BENCH PRESS (ss: BB Row 5x12 @ 55kg)
12@45
12
8-9?
8
I think the decline here was because I did the rows first now. Same thing that happened with BTN last Saturday. Thereās just systemic fatigue there already. Might not be the smartest strategy to superset it this way, how do you do it @isdatnutty?
BW DIPS (ss: Curls @ 7kg per hand, BPAs ā 4x25). Progress
x15
x15
x15
x15
No kickboxing tonight, the last session just left my shoulder wrecked and that was just from me throwing punches while shadowboxing. So, Iāll find another activity in the future and keep to rows or metcon for now. Iāve been looking at something more acrobatic such as breakdancing but all the courses that are given for that here have already started so I will have to wait for the spring semester!
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I always do the rows/chin-ups before I do the pressing movements. After 2-3 sessions your body will get use to it. No big deal.
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Maybe you should punch a bag, shadow boxing will let your arm extend full and beyond, overstretching the shoulder joint and ligament.
The SS combo of row and press, I learned from Brian Alsruhe, itās a great way to go. I do however not go anywhere near failure on the rows.
Yeah, maybe, but it felt as if shadow boxing was kind of fundamental to the way they structure their sessions and I canāt help but think that if I feel borderlined injured my first session it is better to bow out before I become more emotionally invested in the activity and would be cross if I end up injured and unable to continue - and it would (did) affect my pressing.
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Friday, 20th of September 2019 (2019-09-20)
Nuttyās Program
Session 21
BACK SQUAT (ss: Ab Wheel - 50 reps total. 10,10,10, 10,10). Progress
5x8@85
RDL (ss: BW Bulgarian Split Squat - 4x15). Progress!
12@80kg, just too easy. Upped the load.
3x12@92.5
GHR Pilates Ball Leg Curl (ss: Back Ext - 4x15, 2 sets short ROM loaded, 2 sets long lever arm).
Saturday, 21st of September 2019 (2019-09-21)
Nuttyās Program
Session 22
BENCH PRESS (ss: Pull-Ups -up 5x10).
5x8 @ 70 kg
Dumbbell Overhead Press (ss: Single-arm DB Row 5x12@32kg (too heavy)).
12@14kg / hand
3x8@14kg / hand
PUSH UPS - triceps emphasis (ss: Cable Face pulls 4x25, Cable Curls 4x25)
4xAMRAP (circa 15-20)
Conditioning: Rowing ergometer 45s work/15s rest
Monday, 23rd of September 2019 (2019-09-23)
Nuttyās Program
Session 23
DEADLIFT (ss: HLR 10, 10, 10,10,10 - straight leg in the beginning, bent as muscle fatigue set in).
5x5@115 ā Second time I did this, so bumping the weight next time!
Front-squat (ss: Single leg DB RDL 4x12 @ 14kg/hand)
4x6 @ 60, hip flexor was fucky so wanted a lower rep count and so I went up on the weights here.
GHR (ss: back extension 4x12-15)
4x12-15
Conditioning: Strongman Medley
My hip flexor was giving me shit, not because of the work out, but I felt that the ergometer would have been a bad idea so I did the following medley,
A1. Overhead KB walk 20kg/hand for 30s
Rest 45s
A2. KB swing max reps in 30s, 32kg
Rest 45s
A3. āProwlerā (not really a Prowler) pushing moderate weight for 30s
Rest 60-75s
4 rounds
And, before the day ended: a weighted vest walk.
1 Like
Wednesday, 25th of September 2019 (2019-09-25)
Nuttyās Program
Session 24
STRICT OH PRESS (ss: Chin-ups - 5x10, adding weight next time)
6@42.5
6
6
5
4, marginal improvement
BB INCLINE BENCH PRESS (ss: BB Row 5x12 @ 60kg)
8-12@45, honestly donāt remember how it went
BW DIPS (ss: Curls @ 7kg per hand, BPAs ā 4x25). Progress
x15
x15
x15
x15, adding weight next time
Thursday, 26th of September 2019 (2019-09-26)
Happy birthday me!
Friday, 27th of September 2019 (2019-09-27)
Nuttyās Program
Session 25
BACK SQUAT (ss: Ab Wheel - 50 reps total. 5x10). Progress
5x6@90
RDL (ss: BW Bulgarian Split Squat - 4x15 + 5kg). Progress!
5x12@92.5
GHR (ss: Back Ext - 4x15, all sets long lever arm).
4 sets to TF
1 Like
Saturday, 28th of September 2019 (2019-09-28)
Nuttyās Program
Session 26
Bench Press (ss: Pull-up 5x10, will have to start adding weight here). Progress
5x6@70, my previous entries of 5x8 were probably typos seeing as the target range here is 4-6 and how heavy it was
BB Rows (ss: BTN Press 4x @ 30kg AMRAP - was in a hurry).
5x12@60
Tricep extension/Curls/Face pulls
4 sets on each with whatever weight had me fail at around 12/8/25 reps respectively.
Monday, 30th of September 2019 (2019-09-30)
Nuttyās Program
Session 27
DEADLIFT (ss: HLR 5x10 - straight leg in the beginning, bent as muscle fatigue set in).
5x3@120, first session at this weight
Front-squat (ss: Single leg KB RDL 4x12 @ 16kg/hand)
4x8 @ 60, last set was tough
GHR (ss: back extension 4x12-15)
4x12-15
No conditioning today, have a house guest. No conditioning Saturday either because swamped but did move around quite a lot regardless (biking to- and from things)
@mortdk really appreciating all the likes! How I react to them reminds me of this tweet,
Me: enjoying šÆš½š š¢ššš¹ šš½ššš¾šøš¶šš
2 Likes
@isdatnutty when you designed the program why did you (implicitly) emphasize such high reps for curls etc.?
For instance,
if you donāt want to be in the gym all day then youād split 100 reps into 4x25 (at least, I do) but that is a very high rep range. I guess it can be rehabilitatory in a way but Iām curious to hear if you had anything in particular in mind.
Youāre welcome man.
I like the way youāve started to use Nuttyās program.
If youād make me a happy reader then put the previous sets and reps in for the main sets.
like
Something like the above āfirst session at this weightā thatās good I can see you made progress. From last time.
Then for front squat 4x8 @ 60 last set was tough maybe then make a () with the previous set and reps (4x6 @ 60).
BTW happy birthday a weekāish ago.
Tuesday, 1st of October 2019 (2019-10-01)
@mortdk in due time I might be able to swing that
Nuttyās Program
Session 28
STRICT OH PRESS (ss: 5 kg Chin-ups 10,10,7, 8, 6)
6@42.5, 6
6, 6
6, 6
6, 5
3, 4
(italics are previous session)
BB INCLINE BENCH PRESS (ss: BB Row 12, 12, 9, 10,8 @ 62. 5kg)
12@45
11Ā±1
8-10
8, canāt compare - poor note-taking
5 kg DIPS (ss: Curls @ 8kg per hand, BPAs ā 4x25). Progress
x15
x12
x11
x10, with added weight this time 
2 Likes
Thursday, 3rd of October 2019 (2019-10-03)
Preface
Iām traveling for work tomorrow to present at a conference Saturday. Unfortunately, Iāve been rather stressed because of this and otherwise have had a lot to do.
These things have been good things, such as having my best friend over as a house guest, but Iāve been sleeping rather poorly for the last 7-9 days (even with Rhodiola, ZMA, magnesium glycinate, melatonin, vitamin B6 and vitamin C) my immune system has been unable to resist catching a cold.
This is not too surprising as Iāve met a lot of visiting researchers as weāre hosting another conference on our premises, and I bite my nails when Iām stressed so Iām basically just inviting viruses in.
Woke up with packed sinuses, and felt that my breathing was quite laboured doing things that normally arenāt taxing at all.
As such, today ended up being a bit special, itās basically a strength oriented take on the program Iām following. Lower reps, no super sets, and longer rest periods.
I extrapolated my target weights for today using the following table that CT posted here Rest Between Sets with Repetition Method? - #2 by Christian_Thibaudeau
(Almost) Nuttyās Program (The Strength-oriented/āNot Doing Jack Shitā-/Almost Have A Cold- version)
Session 29
BACK SQUAT 3-4m rest
(extrapolated from 5x6@90 - > 120)
5@100
4@105
3@110
2@117.5 (belt)
1@125 (belt), didnāt really hit depth on that one
RDL 60-90s rest
(5x12@92.5 ā 120)
6@110 (belt)
6@115 (belt)
6@115 (belt)
4@120 (belt)
Cable crunches 4x8@40/Tricep pushdown (to have positive carry-over for Sunday) followed by 60-90s rest
The tricep pushdown was performed with a slight forward lean to target the abs further.
Overall, it was quite nice using heavier weights. On the back squat keeping my chest up was tough. No real form failure on the RDL (I do these with elevated toes btw). I believe the program is working fine but that it might be a bit too fatiguing on the lower back but if so I could replace one or two exercises to reduce the indirect lower back work.
On the cable crunches, I could tell my left abdominals activate a lot more than my right abdominals.
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Note: me and my training partner are trying a new thing, where we are doing Nuttyās program but 2 days on, 1 off, 1 on, 1 off. This is to vary our training days so we can live more enriching lives. As a concrete examples, there will now be Fridays where I do not hit the gym and can then join in on a standing invitation to play floor ball.
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Iām always changing my split to accommodate life. Iām switching from full body to legit SGSS. To stay in line with my goals of lower body maintenance and upper body growth Iām only doing three leg exercises and Iāve added a few upper body exercises. With any luck, Iāll be able to put together four supersets on upper day.
Iām still trying to stay very close to what I committed to and try to limit the amount of changes I accept. This was changes made for the session specifically, which I feel is okay, and then if I find that the build up of lower back fatigue increases the risk of injury Iāll change exercises to reduce the amount of indirect lower back stress.
Other acceptable times reasons to change things,
- Injury
- Efficiency improvements because of gym layout
- adapting to the need of my gym partner
For 1. see achilles tendon and hillsprints. 2. They setup a GHR next to a back extension thingamajig so I abandoned Pilates Ball Leg Curls and with regards to 3 he canāt BTN press so we sought out the DBs and as a consequence swapped the superset of BTN Press/BB Row with DB OH Press/Single arm DB Row
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Overall, this whole committing thing has been great for my progress. Itās keeping me away from yo-yo dieting and program hopping. Now, when I feel fluffy, I just eat for maintenance and continue training the same way.
I know this is my log, so I should probably know if Iāve posted it before, but Iāve essentially established the following staples,
Reach +86kg (max 96kg) bodyweight - yes, Iāll suck at climbing but whatever.
Lift either,
1.25-1.5x BW Bench
1.5-2.0x BW Back Squat
2.0-2.5x BW Deadlift
or,
Join the 300/400/500-club.
Either or before ever cutting again. Preferably, accomplish this before program hopping. But I will change programs if I stall out. I mean, if I trained in the 2-5 rep range on my main lifts Iād get there faster but whatever. Iām having an awesome time doing these workouts as I get to feel as if Iām actually putting in some work. Get that athletic quality to the sessions.
For reference, thatās
BENCH
(107.5, 129) @ 86kg BW
(120, 144) @ 96kg BW,
300lbs is roughly 136 kilos
SQUAT
(129, 172)
(144, 192)
400lbs is 181.4 kilos
DEADLIFT
(172, 215)
(192, 240)
500lbs is roughly 226.8 kilos
My squat is almost at the first milestone even though Iām lighter than the targeted bodyweight. My deadlift probably has 50 kilos to go. It used to be at 140 at the start of the year, I have no idea what happened there. And my bench is 40 kilos of target. Iām doing these with a wide grip right now, and not really bridging.
So, while Iām looking at hypertrophy programs to follow they are like 2-5 years away, I guess. Depending on how far I push this.
Right now I feel a bit fluffy and jiggly so Iām at maintenance for the next week, or two, or four. I donāt weigh myself that much nowadays but I have about five-ten kilos to put on before being 86 kilos.
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