Quest for 1/2/3/4

Training Logs
21

20/5/25 Squat + Sumo
4 on main amrap (80kg)
20 on second amrap (55kg, breathing-squat style)

Accessories

SLDL @ 80kg - 12, 12, 12, 12, 12
Leg Press @ 140kg - 13, 9, 9, 9, 9
Seated Leg Curl 75kg - 14, 14, 14, 14,
Seated Leg Extension @ 97.5kg - 12, 12, 12, 12
Calf Raises @ 100 kg - 21, 20, 20, 20, 20 (only done while waiting for squat rack)

Notes+Thoughts

  • Pleasantly surprised today - was a bit nervous for squats, as always, but broke some new ground with the amrap nonetheless.

  • I’ve heard it lots before, but I never truly internalized how important quality nutrition is for progressing. The past week I have been making an effort to get lots of good food in, which I feel is reflected nicely in my progress.

1 Like
22

21/5/25 Volume Bench + OHP
Accessories

Dumbbell Row (30kg) - 10, 10, 10, 10, 10
Dips + 10kg - 9, 8, 8, 8, 8
Cable Curl @ 40kg - 12, 12, 12, 12
Tricep Pushdown @ 40kg - 13, 12, 12, 12

Notes + Thoughts

  • Was running a little short on time today, and had to leave earlier than i wanted, missing out on some accessories. Still got in some quality work, and was peer-pressured (nicely) into 1RM-ing on the bench, where I hit 62.5kg for a single, which is a new PR!

  • Still keeping up with my band pullaparts inbetween sets

  • It had never dawned on me until recently how inherently unsustainable linear progression is, and had me thinking about what I should run in the future. I might run nsuns CAP3, or take on @T3hPwnisher’s (in)famous 26 week training block. Currently though, things are going pretty well, so I’ll stick with what I’m doing.

2 Likes
23

Very much appreciate the nod there. I’ll say that the 26 week block is NOT sustainable. It’s long, sure, but once it’s done: you’re done. 26 weeks is a LOT of time to spend trying to gain weight, from personal experience. For something infinitely sustainable, I am REALLY digging Tactical Barbell these days. Specifically the “OMS” format of “Operator-Mass-Specificity”. It’s such simple and sustainable periodization.

1 Like
24

22/5/25 - OHP+Incline Bench
3 on first amrap (42.5kg)
15 on second amrap (30kg)

Accessories

Dumbbell rows @ 30kg - 12, 10, 10, 10, 10
Tricep Pushdown @ 42.5kg - 8, 8, 8, 8
Lat pulldowns @ 60kg - 11, 9, 8, 8, 7
Dips + 10kg - 10, 9, 7, 7,
Shoulder Press Machine @ 40kg - 12, 12, 12, 12
Cable Curl @ 42.5kg - 8, 6, 5, 5

Notes+Thoughts

  • Nothing much to say here really, OHP feels like its progressing nicely. Accessories were good.

  • Thanks to @T3hPwnisher again for the thoughts and advice, tactical barbell is something I had never heard of. Will seriously consider running if (or rather, when) my progress starts to fizzle out on nsuns.

2 Likes
25

23/5/25 - Deadlift + front squat
8 on amrap (100kg)
20 on second (70kg)

Accessories

Hack Squats @ 35kg - 8+2, 8+2, 8+2, 8+2 (paused reps)
Leg extension @ 100kg - 12, 12, 11, 10,
Leg curl @ 77.5kg - 14, 14, 14, 14
Pullups - 9, 9, 7, 6, 6

Notes+Thoughts

  • Baffled again by progress on deadlift. I seriously doubt I’ve added 20kg to my E1RM for the deadlift in 2 weeks: I feel a large part of this “progress” I’ve been making is due to simply learning how to truly PUSH harder and pick up a “scary” weight. Im not complaining though: I’m lifting more, and that is the goal.

  • I have noticed my back can take an absurd amount of volume compared to every other muscle. I keep throwing volume at it and it keeps growing - unlike my chest which wimps out and is sore after 8 hard sets in a session.

  • Front squats felt hard. Legs are growing, but slowly, and not in the same manner as my back.

1 Like
26

24/5/25 - Amrap Bench day (57.5kg)
2 on amrap

Accessories

Barbell Row @ 50kg - 12, 12, 12, 11, 10
Dips + 10kg - 12, 11, 11, 10
Tricep Pushdown @ 42.5kg - 9, 8 8, 8
Dumbbell Bench Press @ 22.5kg - 8, 7, 7, 6, 6
Cable curl @ 42.5kg - 8, 6, 6, 6
Lat Pulldown @ 60kg - 12, 10, 10, 9

Notes+Thoughts

  • Meh, came in feeling pretty good, but bench felt unusually heavy, and chest accessories were a bit crap too. No PR’s today.

  • I’m going to give it another week or two before I cry “stall” for my bench press, but I do seriously think my LP for the bench has “ran out”, or at least slowed down considerably.

  • On the other hand, I have a little theory that, for various reasons, I have been tricep-dominant with my pressing, and not properly engaging my chest. Will probably switch up my chest accessories next week to something that my triceps cannot dominate.

1 Like
27

25/2/25 Light dl (77.5kg)
20 on amrap

Accessories

SLDL (85kg) - 8, 8, 8, 7, 7
Leg extension (102.5kg) - 12, 12, 12, 12, 12
Ab Crunches (55kg) - 13, 13, 12, 12, 12
Pullups - 10, 8, 7, 7, 7
Calf Raises (110kg) - 22, 20, 20, 20, 20,
Leg Curl (80kg) - 11, 11, 11, 10

Notes+Thoughts

  • Good session, nothing particularly interesting occurred though.

  • Was a tad enthusiastic with increasing the weight on the SLDL’s - going to let those reps climb to 12-15 before I add more weight.

  • Have been feeling fairly fatigued by the end of this week, and while I haven’t been dreading sessions yet, my motivation to turn up has taken a small hit. I’m going to focus on recovery for the next few days, and may consider taking a deload/lighter week if necessary.

28

27/5/25 - Deadlifts + front squats
4 on amrap (110kg)
21 on second (75kg)

Accessories

Hack Squats @ 35kg - 12, 11, 11, 10
Pullups - 9, 8, 6, 6, 4
Leg extension @ 105kg - 12, 12, 12, 12
Leg curl @ 80kg - 13, 12, 12, 12

Notes + Thoughts

  • Rack was being used at the beginning of the session today, so I improvised and decided to do deadlifts instead.

  • Because of the unexpected gains in my deadlift, I increased the TM by 10kg for this week - a bit of a bold and rash move, but it seems to be in the right place now.

  • Doing banded exercises inbetween sets has been such a great call. My conditioning has improved, my recovery isn’t affected, and, for the first time in my life, I am seeing certain bodyparts “blow up” (namely back and triceps).

29

28/4/25 - Volume Bench Replacement

Didn’t have access to the gym today, and therefore could not follow the program as intended. Frustrated, I instead made the choice to hammer my chest, tris and shoulders, using what little equipment I had.

Weighted Dips (+backpack) - 10 sets
Overhead Press (~33kg) - 10 sets
Biceps Curls (~25kg) - 5 sets
Weighted Pushups (+backpack) - 5 sets
Ab wheels + rear delt flies supersetted throughout.

Not an ideal situation, but I made do with what I had, and, subsequently, got a little closer to my goals. Will try to avoid this sort of stuff and stick to the program in future, though.

1 Like
30

29/5/25 Squat + Sumo
4 on amrap (82.5kg)
20 on second (57.5kg)

Accessories

SLDL @ 85kg - 12, 12, 9, 8, 8
Leg Press @ 140kg - 16, 16, 16, 16,
Seated Leg Curl 87.5kg - 10, 10, 10, 10
Seated Leg Extension @ 107.5kg - 10, 10, 10, 10

Notes+Thoughts

  • Good, successful session today: getting stronger in pretty much everything

  • Squats are starting to “click” for me, in a similar way to deadlifts. I feel alot less like a deer on ice, and with this added confidence, I can focus more on actually pushing HARD.

  • Might swap out leg press for hack squats - I feel like they might have better carryover.

1 Like
31

22/5/25 - OHP+Incline
3 on amrap (42.5kg)
15 on second (30kg)

Accessories

Dumbbell rows @ 30kg - 12, 11, 11, 10, 10
Tricep Pushdown @ 42.5kg - 8, 9, 8, 8
Pullups - 10, 9, 9, 8, 7
Dips - 10, 9, 8, 8, 8
Shoulder Press Machine @ 42.5kg - 12, 12, 12, 12
Cable Curl @ 42.5kg - 10, 8, 8, 8

Notes+Thoughts

  • Was inches away from getting a 4th rep this week. Had a comically long grind with the barbell at eye-level, which is progress compared to last week, where I couldnt get it of my chest after 3.

  • I have had a revelation this session: I have weak chest! For this session the dip belt wasnt available, so I tried to make them as hard as possible, pausing at the bottom and slowly descending. Humbling, but by the end my chest was lit up.

1 Like
32

31/5/25 - Amrap Bench day (57.5kg)

2 on amrap

Accessories

Seated Cable Row @ 60kg - 11, 10, 10, 9, 8
Dips - 13, 13, 12, 12, 12
Tricep Pushdown @ 42.5kg - 10, 9, 8, 8
Seated Chest Press @ 45kg - 6, 6, 6, 5
Cable curl @ 42.5kg - 11, 10, 8, 8,
Lat Pulldown @ 60kg - 12, 12, 10, 9

Some equipment was in use, hence the exercise substitutions.

Notes+Thoughts

  • While my lower body movements are progressing fine, my bench seems to be stuck. Im going to take a more intelligent, structured approach to my training, compared to the “throw everything at the wall and see if it sticks” method that has worked well until now.

  • Not going to be able to make it to the gym tomorrow. Will take the time to do some conditioning from @T3hPwnisher’s little book of bad ideas, and reassess my training goals.

2 Likes
33

1/6/25 - Off Day / Conditioning

Because I have switched to 5/3/1 BBB, which prescribes conditioning, I tried out a “tower of babel”-style workout.

I would alternate between 5 burpees, and a set of thrusters, where the number of reps increased each round. When I couldn’t increase the reps anymore, I worked back down, decreasing the number of thrusters each round.

Very tough, and quite humbling, but I know I’ll be better for doing it.

Tomorrow will have to be conditioning again, as I wont be able to get to a gym again. Will probably go for a run.

1 Like
34

For BBB, I’d keep away from the tower and do stuff more akin to weighted vest walking, rope skipping, or the sled (if accessible). BBB is already going to hammer in the volume, and the purpose of conditioning for BBB isn’t to build even MORE conditioning, but just to promote some recovery and MAINTAIN current conditioning.

BBB is about putting on bodyweight: definitely wanna keep the goal the goal.

2 Likes
35

2/6/25 - Conditioning / Off day
Weighted Vest Walk @ 25kg - 45min

Notes+Thoughts

Took @T3hPwnisher’s advice about conditioning (which I’m very thankful for!), and decided to do a weighted walk, which was a first time for me. Nothing particularly notable occurred, but now I can really appreciate the value conditioning gives in terms of added volume - my back and traps certainly felt worked by the end, but not crippled.

2 Likes
36

3/6/25
5/3/1 BBB Beefcake - Squat Day (done 5s pro, BBB at FSL weight)

Squats

Warmups
5x35kg
5x42.5kg
3x52.5kg

5/3/1 Sets
5x57.5kg
5x65kg
5x72.5kg

BBB Sets
5x10x57.5kg

50 Dips
50 Chins

Completed in ~30min.

Notes+Thoughts

  • First day went very smooth: last few reps of the last 2 sets were l challenging, but no serious form breakdown occurred.

  • The submax work of 5/3/1 makes alot of sense compared to maxing out pretty much every training day on nsuns - I might actually build some strength instead of peaking it these next few cycles.

  • If anyone notices I have neglected / forgotten something, please let me know!

2 Likes
37

4/6/25 - Conditioning / Off Day
30 min weighted vest walk @ 25kg

Notes+Thoughts

  • Nothing particularly notable, legs were a little sore today. If they feel recovered by tomorrow, I’ll be doing deadlifts. If not, OHP. Feeling excited for either.
2 Likes
38

5/6/25 -
5/3/1/ BBB beefcake - OHP day

Barbell Overhead Press

Warmups

5xbar
5xbar
3x25

5/3/1 Sets
5x27.5kg
5x30kg
5x35kg

BBB sets
5x10x27kg

Cable Crunches - 50x57.5kg
Dumbbell BGSS - 25x20kg (each leg)

Notes+Thoughts

  • Good session today. I tried to keep my rest times short and honest, so shoulders were feeling a little toasty near the end. No awful grindy reps whatsoever though, which is good.

  • Deadlifts tomorrow, my favourite lift! 5x10 is going to be interesting, I have a feeling my conditioning will be tested, lol.

2 Likes
39

6/6/25
5/3/1/ BBB beefcake - Deadlift day

Deadlifts

Warmups

5x45kg
5x55kg
5x67.5kg

5/3/1 Sets

5x72.5kg
5x82.5kg
5x95kg

BBB sets
5x10x72.5kg

50xDips
100+xBand Pullaparts

Notes+Thoughts

  • Fun session, deadlifts are great fun, easily my favourite lift.
  • Nothing else in particular to report, bench press next session. I think I will take to pausing each rep where possible, I’m fairly weak off the chest, so that should help.
2 Likes
40

7/6/25
5/3/1/ BBB beefcake - Bench day

Bench Press

Warmups

5x22.5kg
5x27.5kg
5x35kg

5/3/1 Sets

5x37.5kg
5x42.5kg
5x47.5kg

BBB sets
5x10x37.5kg

Assistance

5x10 Dumbbell Rows (30kg)
Cable Crunches - 50x57.5kg
Dumbbell BGSS - 25x20kg (each leg)

Notes+Thoughts

  • Good session, though I’ve found it’s hard to have a dreadful, bench day.
  • BBB sets felt very smooth.
  • This time I remembered to do my rows, which I forgot about on OHP day, oops!
3 Likes