Nutty’s Program
Session 33
BACK SQUAT 5x6-8 (ss: Ab Wheel 10, 10, 10, 6, 4). Progress
5x8@90
RDL (ss: BW Bulgarian Split Squat - 4x15 + 10kg). Progress!
5x12@92.5, bumping weight after next week (deload next week)
GHR 4x12 (ss: Back Ext - 4x10-12).
33 Sessions in!? Great job bro!
Thanks! And thanks again for the program, I like it a lot. Just have to personally get better at conditioning now, had a minor injury and two colds which haven’t helped my progression in that respect. But first, deload.
For sure man! But don’t look at it as a program. It’s more so a template than anything else. I just superset to save time and build in that conditioning but there are 1000 ways to do it.
DAY 1 - Main Squat, Deadlift Variation, Quads, Hams/Glutes, Abs, Low Back
DAY 2 - Main Vertical Press, Press Variation, Upper Back, Lats, Shoulders, Triceps, Biceps
DAY 3 - Main Deadlift, Squat Variation, Hams/Glutes, Quads, Abs, Low Back
DAY 4 - Main Horizontal Press, Press Variation, Upper Back, Lats, Chest, Triceps, Biceps
I have that layout in my Google Keep from the thread where you originally posted it after I noticed your profile does not list your activity making it harder to re-discover things you’ve written. I remember you writing a real nugget of wisdom ages ago but could never find it because of this so whenever I see something good by you it goes into my notes.
Thanks for sharing it here again though.
Did you read How I Added 100 Pounds to My Deadlift in 2 Weeks? I find the two has a lot of overlap, except yours is arguably more detailed and preferential to the higher rep ranges. What guided your thinking there, you just like higher reps?
Nutty’s Program
Session 34
Bench Press
5x6@70, felt heavy
BTN Press
4x8-12 @ 30kg
Tricep extension/Curls/Face pulls
4 sets on each with whatever weight had me fail at around 12/8/25 reps respectively
No pulling today, six hour outdoor bouldering session instead (maybe four hours active)
@isdatnutty, when you deload do you run your assistance super sets or omit them? I noticed you do 80% of your work weight on the main sets, i. e. if your deads were at 5x5 for 245 you’d do 205@5x5.
Nutty’s Program
Session 35
DELOAD
BACK SQUAT 5x6-8 (ss: Ab Wheel 5x10)
5x8@90
5x8@72.5 ~80%
RDL (ss: Bulgarian Split Squat - 4x8 just BW)
5x12@92.5
5x12@72.5
GHR 4x12 (ss: Back Ext - 4x10-12).
V-squat for shits and giggles 3x12
Nutty’s Program
Session 36
DELOAD
OHP 5x4-6 (ss: BW Chins 5x8)
5x6@35
Incline Bench (ss: BB Row 5x12 @ 50)
4x12@35
BW DIPS 5x10 (ss: curls/BPAs)
Really hurt the rear of my shoulder on this one today, super strange. Hopefully climbing will run some much needed blood and nutrients through the area.
BTW, our* 2-on-1-off-1-on-1-off-approach got replaced with
Mo: OHP
Tu: SQ
We: Rest
Th: BP
Fr: Rest
Sa: DL
Su: Rest
and I’ve changed climbing days from Tuesday/Thursday to Tuesday/Sunday. While Wednesday/Sunday would have been ideal for me I couldn’t get one of my climbing partners onboard for that.
Might try floorball on Friday
Might add yoga back in on Monday
Started working out early in the AM again. Soon, the sun will only ever be “up” here around lunch, and so having a lunch workout scheduled during the only time when I can catch some sunlight was something I wanted to get away from. Perks: have time to have a shower and a sauna after my session. Cons: having to use an alarm again.
*Me and my training partners, yes, I have two now.
Nutty’s Program
Session 37
DELOAD
DEADLIFT (ss: HLR 5x10 ).
5x5@95
Front-squat (ss: Single leg KB RDL 4x12 @ 12kg/hand)
4x8 @ 45
GHR (ss: lawn-mover back extension 4x16)
4x12
Played floorball for an hour, that counts as conditioning, right?
Nutty’s Program
Session 38
DELOAD
BP (ss: Pull-ups 5x10 )
5x6@55
DB Row (ss: DB OHP 4x10-15 with 12 kg/hand)
Mixed and matched weights trying to find a good MMC
Push-ups/BPAs/Bicep curls
4 sets of a lot of reps.
Nutty’s Program
Session 39
STRICT OH PRESS @45 (ss: 5 kg Chin-ups 10,10,8, 7, 6)
6
6
5
5
4
BB INCLINE BENCH PRESS @ 45 (ss: BB Row 5x12@70)
12
12
12
12
DIPS @ 5kg (ss: Curls 4x8 @ 14kg per hand, BPAs — 4x25)
15
15
15
15
This week
Mo: OHP
Tu: SQ + climbing
We: Rest
Th: BP
Fr: Floor-ball
Sa: DL
Su: Climbing
Next week:
Mo: Sq
Tu: Climb
We: BP
Th: Rest
Fr: DL + maybe floorball
Sa: OHP
Su: Climb
Nutty’s Program
Session 40
BACK SQUAT 5x6-8 (ss: Ab Wheel 5x10)
5x8@90, bumping weight next time
RDL 5x10-12 @ 100 (ss: BW Bulgarian Split Squat - 4x15)
12
12
10
10
GHR 4x15 (ss: Back Ext - 4x12)
That’s a great squat Allberg Quality. Well done my friend.
Thank you my friend, how are you progressing?
Really don’t know, been following a program since summer, supposed to PR in december.
But I like it and I’m feeling very good.
This sounds painful.
I did utter the words “I have regrets” during my final set of split squats.
My RDLs will catch up to my normal DLs soon… Been thinking about maybe doing these in the Smith machine to get an even better stretch in my hamstrings, I already elevate my toes but my upper abdominals fail before my hamstrings do.
Looks like a solid couple sessions here