I’ve been doing almost only the “big 4” 6 if you count pull ups and rows too. Combined with their variations for the past 1½ year.
I’ve been doing mostly reps between 3 - 10 reps for several years.
But damn if I’ve become stronger or bigger at all.
Right now I’m enjoying what I’m doing now. I’ve been eyeballing Nutty’s program as well, that’s a pretty standard double progression method.
I’ll wait til after these next 7 weeks before I make any decisions of what I’ll do.
still a good session regardless
I think sometimes as we get a little older we have to accept that building a lot of muscle quickly without some special supplements it a dream. This is why my only focus has been on slowly building strength. I believe if you keep the training simple, the consistency is there and the effort is right, then you can get stronger.
Woke at 79 kg - 174,2 lbs
Here we go again, just can’t hold back on weekends.
Today’s training
Running
1 km: 4:25 uhh about 20 seconds of the years best, well if you stop doing something you’ll get worse.
400 m: 1:35 and 10 seconds of the pace here.
Did 3 20 m almost sprints to finish.
I was totally out of breath after both 1 km and after the 400 m. Form is really breaking down.
You’re living proof that your belief is correct.
Yeah @simo74 I hear you, and from now on, I’ll stick to it, build slow and do the same shit over and over again.
Woke at 78 kg - 172 lbs
Yesterday nights training
Maxer powerlifting routine.
Squat – Bench Press – Deadlift
Peaking phase W2D1
Warmup: BPA, BW squat, McGill curl up.
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squat SS Ab wheel 2x11, 2x10
Bench press ss BB row 3x12@52,5 kg
Deadlift
Kroc row
DB curl 350 set
1 hour 5 minutes + 5 minutes warm up.
Kicked off the second week with a late night session, had a long day at work, had some business to take care of after dinner. Rushed warmup, can feel it a bit in my lower back this morning. Soreness and tightness.
Anyways a decent workout, weights feeling a bit heavier than I thought they would.
Gonna take a stroll later before work.
Supposed to train today, but it would be less than 10 hours after last workout, gonna do it wednesday, no problem.
I don’t think you have to do the same stuff all the time. There are plenty of variations to the main move that you can use and accessories can change as you please. The thing I found worked for me was keeping the progression model simple. Aim for small strength improvements and keep plugging away. All the new sparkling stuff that has amrap this and drop set that and functional balanced muscle stimulating whatever, I think it’s just noise.
Woke at 77,6 kg 171,1 lbs
Todays training
Maxer powerlifting routine.
Tempo squat – OHP – Sumo DL
Peaking phase W2D2
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, McGill big 3
Tempo squats 5050 ss Hanging leg raise 1x10 3x9
OHP ss Weighted pull ups/chin ups alternated
Pull ups/chins +7,5 kg 4x3 + 2x2 + 10 bw
OHP: 4 x 4 @ 45 kg (Rir 2)
Sumo deadlift
Incline db bench press
SS with
Incline 2 arm db row
db lat raise
Decline EZ bar skull crusher 350 set
1 hour 22 minutes + 10 minutes warmup.
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Increasing rest between the last heavy sets to about 90 sec on pressing movements and 2 minutes on lower body movements. First couple of warmup supersets is about 60 seconds rest.
Beginning to get the feel back to bracing and moving heavier weights again.
Getting all the sets and reps with some in reserve is quite something I’m used to push to the limit so this is a different approach indeed.
Those rests are still pretty short, when my block was getting heavy I was resting 3-5 mins sometimes 
Is this a program? Where can I find the e-book?
Rest? I rest for one minute on leg day and minimally on upper body day. Wonder if it’s hurting my progress… Guess I’ll wait till I hit a wall to decide.
That’s still short in my book. During very heavy work I’ll rest 5 minutes up to however long I need. Might be 10-15 minutes.
I doubt it is hurting your progress as long as you feel ready to go after a minute and you are hitting your reps. For me after a heavy set of squats, I need to walk around for a while to stop my back and hips from tightening up and then sit a little and get me breath back. This soon eats up 3 mins.
Woke at 77,8 kg - 171,5 lbs
Tonight some colleagues and I are going to a Turkish restaurant. Expecting to see it on the scale tomorrow… OH and saturday it’s rugby semi’s All blacks vs Aussies.
Gonna be great fun, might hit 80 on the scale again.
And today’s training
Maxer powerlifting routine.
Paused Squat – slow ecc. bench press – snatch grip DL
Peaking phase W2D3
Warmup: Ergorower, BPA, One arm KB press, bw squats, Lazy lifter
paused squat SS seratus crunch 3 x 12 @ 10 kg plate
Slow ecc. Bench press SS BB underhand row 3 x 12 @ 57,5 kg
Snatch grip DL
DB standing press
EZ bar curl
1 hour + 10 minutes warmup
Everything was moving very well today, Squats starts to feel really stable.
Left elbow is a little bit angry with me at the moment, just writing it here to see if it continues
What’s the current goal mort? Are you aiming for any particular numbers after this peak?
Hey Braggy look a bit further up… I think you missed it:
60 kg press, 100 kg bench, 120 kg squat and 180 kg DL.
By new year 10 month ago it was: 60 100, 130 (very high), 170 kg.
I’m being really really consistent but I just don’t get any bigger or stronger.
I’m refusing to say it, but age combined with a endurance athlete body doesn’t seem to be a very good combination.
BUT I’m not quitting not yet.
Ahh I found it finally lol. Your log moves so fast. I can only imagine endurance running crushing a lot of potential gains. All depends on your priorities, something’s gotta give. I know with damn near certainty that my progress would go into the toilet if I took up endurance running seriously.
Fixed it for you.
You ever had Turkish food before? It’s not really a thing over here, so I’m intrigued.
OH boy that shows how much I’m watching it 
going there with my Kiwi and Aussie friend.
That’s gonna be a fun day.
Been to Turkey before it’s great food.
This was actually an Lebanese restaurant, and the food was so delicious I can’t describe it. Lots of meat, bread, rice, salads I’m sitting here stuffed to my neck.
We we’re 6 guys in there, we’re heading to Istanbul in two weeks time for a prolonged weekend, it’s going to be great fun.
I wouldn’t call it endurance. Once maybe twice a week I’m running between 1 mile and 1½ mile.
I’ve just started again after I’ve had a 2½ month break from running. Just want to be able to run a mile in a decent time.