I was the same until I realised low bar was just a straight +30kg to my 1RM ha.
Add 30kg to my 1RM and itās still firmly in the shit category
1 Like
Wednesday, 20th of November 2019 (2019-11-20)
Nuttyās Program
Session 56
BP 4-6 @ 72.5 (ss: Pull-up 10,10,6+4,5+5,5+5 (BW) @ 10kg). Progress
6
6
6
6
6
400g of extra potatoes per day seems to have helped. OR not climbing yesterday
Single-arm DB rows 5x10-12 @ 34kg (ss: DB OHP Press 4x12 @ 14kg~16kg - all 14 were taken / hand).
Got a lot of reps
Push-ups/Curls/Face pulls
Even did some clapping push-ups
1 Like
Friday, 22nd of November (2019-11-22)
Nuttyās Program
Session 57
DL Warm-up
10@40
8@60
5@80
4@100
3@115
2@120
2@130
1@140
DEADLIFT 3-5 @ 130 (ss: HLR 5x10, I want to point out these sets are never unbroken). Progress
5
5
5
5
5
I had just a monster climbing session yesterday (set many a āPRā) so I had to use straps on the last three, but progress!
Front Squat 6-8 @ 70 (ss: Single leg KB RDL 4x12 @ 16kg/hand)
12 @ 80 (Back Squat)
8,
8,
8
I started off with my back squats and Iā¦ I donāt know. It didnāt feel as if it was the kind of work that Iād benefit the most from and so I think Iām abandoning this little experiment with heavier back squats on Mondays and going back to Front Squats here. My upper abs really had to work. But, 5kg more on the bar. Rep and weight PRs!
GHR/Back extension/Abductor Machine
4x12-15, added 17.5 kilos to my abductors since Mondayās session X) I love new stuff, rapid progress is rapid.
1 Like
Effort was spent
1 Like
Saturday, 23rd of November (2019-11-23)
Nuttyās Program
Session 58
STRICT OH PRESS @ 45kg (ss: 10 kg Chin-ups 10, 10, 8+2, 10, 10). Regress on main, progress on chins
6
5 (balls)
4 (more balls)
4
4
BB INCLINE BENCH PRESS 8-12 @ 50 (ss: BB Row 5x10@75). Progress on press, rows were so-so
12
10
11
11,
DIPS @ 10kg (ss: Curls 4x12 @ 14kg per hand, BPAs ā 4x25)
12
12
12
11+0. Progress!
1 Like
Monday, 26th of November (2019-11-26)
Nuttyās Program
Session 59
BACK SQUAT 5x6-8@100 (ss: Ab Wheel 5x10).
12 on final set
RDL 4x10-12 @ 100 (ss: BW Bulgarian Split Squat - 4x15)
12
10
11
8
GHR 4x12-15 (ss: Cable Crunches - 4x??? & Abductor Machine 4x12)
6-8-10 drop set on leg curl
Awesome session
1 Like
Wednesday, 27th of November 2019 (2019-11-27)
Nuttyās Program
Session 60
BP 4-6 @ 72.5 (ss: Pull-up 10,10,7+3,10, 10@ 10kg). Progress
6
6
6
6
6, increase weight next time.
Progress despite poor sleep for two nights. Cool. This was a treat, I did not expect to beat last session given how I was feeling.
Single-arm DB rows 5x10-12 @ 34kg (ss: DB OHP Press 4x12 @ 14).
Got inside the rep range on all sets
Push-ups/Curls/Face pulls
Clapping push-ups: 22
Thought I have been having:
- Get to 190 pounds BW
- Get to 220 pounds BW
- Return to 0
Iām eating around 2.7k calories (30c/35p/35f) on weight-training day and 2.5k (20c/40p/40f) calories on climbing day and my weight isnāt really moving for weeks now. While I do have more fluff than I care for thatās fromā¦ earlier. Thinking Iāll bump calories to 2900-3000 on weight-training day and keep it where it is on climbing day.
Iām at about 175 now.
If youāre at 175 now why not just focus on getting to 190 then assess from there. Itās not like you can get to 220 without being 190.
EDIT: just realised I havenāt posted in here yet or maybe even ever with you but Iāve been reading along for a while.
That is my focus, but then there is an after, and that just seems like a reasonable after. If youāve been reading along you might remember this,
which, when distilled, basically mean I developed a bit of a weight issue. And so, Iām trying to set goals leading me away from that. Yes, Iāll have to get to 190 first. But, four weeks ago that would have meant, getting to 190 and then cutting. And now Iām trying to change that attitude.
1 Like
Friday, 29th of November (2019-11-29)
Nuttyās Program
Session 61
DL Warm-up
10@40
8@60
5@80
4@100
3@115
2@120
DEADLIFT 3-5 @ 130 (ss: HLR 5x10). Progress
5
5
5
5
5
Puh, had to work to get these ones. Hands were shot from yesterdayās climbing session and I had a lot of residual tweaks and pangs in my body as I ended up in a pretty narrow escape where I had to hold on for dear life to not hurt myself going beyond an RPE@10 kind of exertion and just doing a survival-mode exertion.
Anyway, now that I managed to repeat last session Iāll be bumping the weights and I think Iām going to start using belts on my worksets from here on to learn how to use it properly.
Front Squat 6-8 @ 70 (ss: Single leg KB RDL 2x12 @ 20kg/hand 2x12 @ 16kg/hand)
8
8,
8,
8
My abs have to work so hard on this. But, I also tried (afterwards) to do ATG and it seems as if I might be able to do that pain-free. Next session Iāll do two sets at >=75, and then two sets at a lighter weight with ATG to follow along with this,
The muscle getting stretched the most in an exercise is the muscle getting recruited and stimulated the most
Source: The Vital Whole Human - T NATION
This is to continue to challenge my upper abs, but then also to maybe finally build some quads. @danteism, do you know more about the physical mechanisms behind the above quote? Iāve seen it written time and time again by different coaches, but just as a blanket statement and never backed up. Is it as a consequence of that muscle spending more time under tension? Because for me, in the end range of motion my quads donāt exactly feel thatā¦ contracted.
If two sets of ATG feel okay, Iāll continue with that blend. Eventually I suppose the ATG will catch up. And, maybe I can go heavier on the first two sets as a consequence, I donāt know.
GHR/Back extension/Abductor Machine
4x12-15
Thatās a good observation. We do have evidence that working at long muscle lengths (so going into a stretched position) improves amount of gained muscle mass, so Iād guess that is what most coaches base the statement off of. (or theyāre just parroting someone else).
Aside from that, going into a stretch during an exercise (in a way that makes you say āoh fuck that feels goodā) is a way to make sure that the tension is kept on the muscle. This is a skill, usually people tend to have better mind-muscle connection when they a te e working at shorter muscle lengths (so closer to peak contraction) if theyāre just starting out. This could be worked around by putting people in mechanical positions that ensure for the tension to be kept on the muscles that we want to train. Think dumbbell flies with only your upper back on the bench, sternum held high - thatās a way to make sure you feel a stretch in you chest while working at long muscle lengths even if youāre a beginner. (Wouldnāt make a beginner do it though)
And as a third point (which ties closely to the second one) - If you work in such a way that one muscle is getting stretched noticeably more than the others, that muscle is going to fatigue faster. Which means there will be more motor unit activation in that muscle compared to the others that will be less fatigued in comparison. Think dumbbell bench press - Keep your sternum high and point your elbows out considerably. Go deep and feel the stretch in your pecs on every rep. After a hard set or two your chest will be shot but your triceps and front delts will be a lot fresher in comparison. Youāve created more local fatigue, activated more and bigger muscle fibers and thus created a larger stimulus for hypertrophy in your pecs compared to the assisting muscles.
Thatās my guess and reasoning for it, havenāt really ever seen anyone explain the phrase.
1 Like
Saturday, 30th of November (2019-11-30)
Nuttyās Program
Session 62
STRICT OH PRESS @ 45kg (ss: 10 kg Chin-ups 10, 10, 10, 10, 10). Progress on both!
6
6, better than last time
6, better than second to last
5, best session at this weight
4
BB INCLINE BENCH PRESS 8-12 @ 50 (ss: BB Row 2x10@75, 3x12@60). Regress on press, rows were not good at all
12
12
9
9
DIPS @ 10kg (ss: Curls 4x12 @ 14kg per hand, BPAs ā 4x25)
12
12
8+0+0
8, not sure this signals a regression. I paid a lot lot of of attention to ROM this time
Starting to feel somewhat beat up, and looking back in the log, the last deload ended on the 19th of October making it six weeks since the last deload.
However, as my main lifts are still progressing, and seeing as at the start of the new year me and my training partners will transition into a different program I think Iāll continue powering through for as long as I am able, but no longer than to the final week of December as I want to do a deload before starting the new program. This is so I donāt have to take a deload just a few weeks into the new program.
So at most, three weeks to go, then deload, then new program!
It would have been quite funny (Iām a child) to continue with the commited challenge to the 69th session, but no further, but that would leave out one session of OHP.
Damn, thatās a lot of warm ups man, do you need all that?
2 Likes
No 
1 Like
But Iām still waking up, and itās nice to get adequately warm before lifting what my body deems as heavy. But yeah, Iāve been meaning to cut down
Itās been a long time since I lifted heavy and early. I was just comparing it to my warm up for similar weights earlier this week which was:
60kg x 2
110kg x 1
135kg - work sets.
My warmup looks more like that if Iāve been awake for longer than 30 minutes
1 Like