Finally starting to have some mental energy for pursuing goals more actively, rather than structuring life to just passively work towards them.
Ensuring adequate calories are had 
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That’s a solid looking meal prep, man! Also, those IKEA containers are worth their weight (which is their only downside) in gold.
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And there’s even more to eat. Omelettes yet to make. Protein powder/nut butter/coconut flake/wheat germ blends.
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Monday, 2nd of December (2019-12-02)
Nutty’s Program
Session 63
BACK SQUAT 5x6-8@105 (ss: Ab Wheel 5x10).
Dug deep and got all eights. Going to hate myself next week.
RDL 4x10-12 @ 100 (ss: BW Bulgarian Split Squat - 4x15)
12
10-11
???
???, kinda just blacked out. As many as I could, near or within rep range. Got bloody shins as a nice souvenir.
GHR 4x12-15 (ss: Abductor Machine 4x8-10)
And I’m sick. I knew I was pushing too hard yesterday, but did I listen? No.
Went home sick on Tuesday, worked from home then and yesterday. Back in office today, but no exercise really. Will maybe do a gym session tomorrow (deload style), and on Saturday. But then, new program. Still eating all of the food I mealprepped though so definitely getting in more calories than I need but I’m hoping that it goes toward some form of super compensation…
Saturday, 7th of December (2019-12-07)
Back, still not a 100% but,
Deadlift
Top set of 5@145. That’s a five kilo all-time PR I think.
Super-setted with dips. Got 6-8@24 kilos
Overhead Press
Top set of 3@50
Super setted with chins: 5@24 kilos
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.
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Is sprinting the goal? What distance?
I typically start with 6-8 80m runs at about 60-70% effort. I do it on that indoor track that’s about 270 meters. I run the straightaway and walk the curve. The goal is to keep the same speed and intensity for all runs. If you go all out on the first couple then you’ll probably fade. It also increases your chance of injury.
Determine your goal first and then go from there. You can actually progress just like you were doing with your lifting. If the goal is to run 10x100m then:
Week 1: 6x60m @ 70% both days
Week 2: 8x60m @ 70%
Week 3: 10x60m @ 70%
Week 4: 6x80m @ 70%
And so on.
Another method is to choose a total distance (volume) and hit that.
Example: 800m
10x80m
4x200m
8x100m
6x150m
12x60m
It’s not exact but it’s close. Again, run at a speed that you can maintain on all runs. The varying distances automatically vary your effort/speed.
The key is to start slow and build up very slowly. And I’m not certain it’s a good idea to go 100% all out anymore. 90-95% is plenty fast and I feel more in control. It’s easy to flail at 100% effort. Running is like lifting and the body needs to practice the neural aspects to run smoothly.
Looks like some awesome progress man, to be honest. Well done.
@simo74 And @mortdk both know a thing or two about running and still picking up heavy stuff.
It really depends on what the goals are. Is it just to do sprints for conditioning or are you aiming for something more middle distance 5-10km ??
For running it’s beat in my experience to progress slowly. Run walk intervals are a great option for building up slowly to running without getting issues with your knees or ITB or calves.
How do you plan to incorporate the runs Into your overall plan ?
Main goal, just long enough to use it as my main form of conditioning. Thanks for the ideas!
Sprints for conditioning is the main goal but I’d love to put 10k down as a 2020 feat.
No idea, Wednesdays and Fridays probably. I workout in the AM so I can run during lunch or after work.
First though I’ll just run the plan to gauge how that works as a standalone.
I always found the best carry over was just time on your feet. Go for a brisk 20-30 min walk at luck time (if you can) 2-3 times a week.
Adding sprints isn’t too hard. Just pick a distance - maybe 30-50m, start easy and work up to about 80%. First week just do 5 or 6 per session and work up to maybe 10-12 but week 3. You can then change the distance, elevation or speed % to make that harder.
Building up to 5-10km is a little different.
I would start with run / walk intervals. For example Run 90 sec, walk 3 mins repeat until you hit 30 mins.
Then just increase the run and decrease the walk time each week, so go to 2 mins run, 2 walk and then 3 run 1 walk, then 5 min run 1 walk. You get the idea. Within a few weeks you should be good for 5km in 30 mins.
I know this sounds slow (you could just go out and run as for as you can and increase it each week). But if you want to lift and run then slow and steady is sensible.
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I walk everyday at lunch for about that duration 
I’ll add in some runs for the days that I don’t have company. Time will tell if it’s good or bad that it’s too slippery to go fast. My problem in the past has alway been being overzealous and after a few weeks I’ll be hobbling as something in my achilles goes “twinge”.
Slow and un-injured is the preferred route for me. Thanks for the layout!
You don’t want your run to be fast. Most of the anaerobic adaption, so basically your muscles increasing capillary amount and size to cary more oxygen around your body. Think of it as your cardio vascular system becoming more efficient, come from training at lower heat rates approx 120-140 (age dependant). So keep the run pace slow, you should be able to talk to someone when you run (it might be a broken puffing conversation but talking none the less).
I’ll… call mom/dad or someone while I’m out running. I’m sure that’ll be appreciated.
lol now that would be a funny conversation. You asking mum how she is while you heavy breath down the phone😂
So not where my mind went! 
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