Strong, Stronger, Strongerer

[NomadicApe]

Squat:
160kg x5
160kg x5
160kg x5
140kg x5
140kg x5

Bench Press:
117.5kg x5
117.5kg x5
117.5kg x5
117.5kg x5
102.5kg x5
102.5kg x5

DB Shoulder Press:
25kg x10
25kg x10
25kg x10
25kg x10

Today felt pretty damn awesome. No knee problems, no shoulder problems. All lifts felt strong.
Squats felt amazing, ive never done 160kg for multiple sets of 5 reps, I had a funny WTF moment during set 2 because it moved so well i couldnt believe it.

[NomadicApe]

Deadlift:
190kg x5
190kg x5
190kg x5
160kg x5
160kg x5

Close Grip Bench Press:
105kg x6
105kg x6
105kg x6
105kg x6

Fat Grip DB Seal Rows:
35kg x10
35kg x10
30kg x10
30kg x10
30kg x10

DB Lateral Raises:
7.5kg x15
7.5kg x15
7.5kg x15

[NomadicApe]

Pause Squat:
147.5kg x4
147.5kg x4
147.5kg x4
147.5kg x4

3-count Pause Bench:
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3

Incline Bench:
50kg x9
50kg x9
50kg x9

Pull Ups:
BW x10
BW x10
BW x10
BW x10

Facepulls:
40kg x30
40kg x30
40kg x30

First time doing incline bench. Man does it feel strange. Just kept it really stupidly light, trying find my groove.

[NomadicApe]

Pause Deadlift:
165kg x4
165kg x4
165kg x4
165kg x4

TnG Bench Press:
92.5kg x8
92.5kg x8
92.5kg x8

Hyperextensions:
30kg x12
30kg x12
30kg x12

Machine Rows:
95kg x10
95kg x10
95kg x10
95kg x10

Really easy day today, Pause Deadlift felt good, used regular grip on first three sets, last set switched to mixed grip. Bench Press never went above 7RPE which is perfect, i want this as a light pump day.

[NomadicApe]

Squat:
165kg x4
165kg x4
165kg x4
145kg x4
145kg x4

Bench Press:
120kg x4
120kg x4
120kg x4
120kg x4
105kg x4
105kg x4

DB Shoulder Press:
25kg x10
25kg x10
25kg x10
25kg x10

[NomadicApe]

Deadlift:
195kg x4
195kg x4
195kg x4
165kg x4
165kg x4

Close Grip Bench Press:
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5

DB Seal Rows:
30kg x15
30kg x15
30kg x15
30kg x15

DB Lateral Raises:
7.5kg x15
7.5kg x15
7.5kg x15

[NomadicApe]

Pause Squat:
152.5kg x3
152.5kg x3
152.5kg x3
152.5kg x3

3-count Pause Bench:
110kg x3
110kg x3
110kg x3
110kg x3

Overhead Press:
55kg x8
55kg x8
55kg x8

Pull Ups:
BW x10
BW x10
BW x10
BW x10

Facepulls:
40kg x30
40kg x30
40kg x30

[NomadicApe]

Pause Deadlift:
170kg x3
170kg x3
170kg x3
170kg x3

TnG Bench Press:
95kg x7
95kg x7
95kg x7

Hyperextensions:
30kg x12
30kg x12
30kg x12
30kg x12

Chest Supported Rows:
95kg x10
95kg x10
95kg x10
95kg x10
95kg x10

[NomadicApe]

Squat:
170kg x3
170kg x3
170kg x3

Bench Press:
122.5kg x3
122.5kg x3
122.5kg x3
122.5kg x3
107.5kg x3
107.5kg x3

Hyperextensions:
40kg x12
40kg x12
40kg x12

Im feeling really good after today. Ive never done anything over 170kg for more than a single rep, today doing 3x3 feels pretty damn good. Bench was great too. 4th set was a lot slower, but no grinding reps. Feeling strong.

[NomadicApe]

Deadlift:
200kg x3
200kg x3
200kg x3

Close Grip Bench Press:
110kg x4
110kg x4
110kg x4
110kg x4

Front Squat:
75kg x7
75kg x7
75kg x7

DB Seal Rows 8mins AMRAP:
30kg x85 total reps


Had a terrible nights sleep so wasnt feeling too great going into this. Deadlifts felt heavy but moved well. The second set i feel i lost my form a little. Third set i focused more and it ended up being the best set of all three. I guess this is a 3x3 PR type thing, if there is such a thing haha.

For my upper back work, im going to try doing 8min AMRAPs. I get a good pump and dont spend too long on the last exercise.

[NomadicApe]

Squat(no belt):
147.5kg x4
147.5kg x4
147.5kg x4

3-count Pause Bench:
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3

Overhead Press:
57.5kg x7
57.5kg x7
57.5kg x7
57.5kg x7

Pull Ups 8mins AMRAP:
BW x56 total reps



Squats were easy, bench was easy, overhead was easy. No aches or pains.

[NomadicApe]

Pause Deadlift:
175kg x2
175kg x2
175kg x2

TnG Bench Press:
97.5kg x6
97.5kg x6
97.5kg x6

Stiff Leg Deadlift:
150kg x7
150kg x7
150kg x7

Machine Rows 8mins AMRAP:
80kg x85 total reps


Another comfortably easy day. Everything feels good finally. SLDL are awesome. I reduced the volume a little the past 2 days. Next week i start a new cycle, looking forward to it.

[NomadicApe]

Squat:
162.5kg x5
162.5kg x5
162.5kg x5
137.5kg x5
137.5kg x5

Bench Press:
120kg x5
120kg x5
120kg x5
120kg x5
105kg x5
105kg x5

Hyperextensions:
40kg x12
40kg x12
40kg x12



Squat was ok today, final rep of 3rd set was pretty damn hard. This is a previous grindy 5RM so cant complain. Bench felt heavy from the start, but never actually got worse. Bar speed never really slowed down.

[NomadicApe]

Deadlift:
192.5kg x5
192.5kg x5
192.5kg x5
162.5kg x5
162.5kg x5

Close Grip Bench Press:
107.5kg x6
107.5kg x6
107.5kg x6
107.5kg x6

Front Squat:
67.5kg x9
67.5kg x9
67.5kg x9

DB Seal Rows 8mins AMRAP:
30kg x81 total reps

[NomadicApe]

Beltless Squat:
140kg x6
140kg x6
140kg x6
140kg x6

3sec Pause Bench:
110kg x3
110kg x3
110kg x3
110kg x3

Overhead Press:
52.5kg x9
52.5kg x9
52.5kg x9
52.5kg x9

Pulldowns 7min AMRAP:
80kg x88 total reps

[FaIIen]

Did you get the idea for Xmin amraps from Mr. Gnucks?

Any planned progression or exercise rotation?

[NomadicApe]

Did you get the idea for Xmin amraps from Mr. Gnucks?

Any planned progression or exercise rotation?

No, i actually got it from a few places. The Barbell Medicine, RTS, PowerliftingToWin templates all do upperback/gpp work this way. I really like it, makes things much more efficient at the end of my workout. Is there a Nuckols article about it?

As far as progression, for my main "competion " S, B, D im cycling through sets of 5 then 4 then 3 reps. Variations and assistance movements are usually higher rep schemes. (6-5-4 or 9-8-7). Its working really well so far. At some point ill do a peak and see what i can do.

As for exercise variation, im not planning on changing anything yet. Ive recently changed paused squats to beltless squats, added in overhead press, front squats JM Press and SLDL as assistance movements. Im hoping to get a Slingshot soon, so maybe change my thursday pause bench to an overload bench.

[FaIIen]

No, i actually got it from a few places. The Barbell Medicine, RTS, PowerliftingToWin templates all do upperback/gpp work this way. I really like it, makes things much more efficient at the end of my workout. Is there a Nuckols article about it?

As far as progression, for my main "competion " S, B, D im cycling through sets of 5 then 4 then 3 reps. Variations and assistance movements are usually higher rep schemes. (6-5-4 or 9-8-7). Its working really well so far. At some point ill do a peak and see what i can do.

As for exercise variation, im not planning on changing anything yet. Ive recently changed paused squats to beltless squats, added in overhead press, front squats JM Press and SLDL as assistance movements. Im hoping to get a Slingshot soon, so maybe change my thursday pause bench to an overload bench.

Sweet.


And no he doesn't have an actual article regarding that, he just suggested something similar for assistance lifts.

Week 1: 70% for as many reps as possible in 6 minutes

Week 2: 70% for as many reps as possible in 8 minutes (trying to maintain the same pace)

Week 3: 70% for as many reps as possible in 10 minutes (trying to maintain the same pace)

Week 4: 70%, 1/2 the total reps of week 3 in 10 minutes

Week 5: start over a bit heavier

Source: https://www.reddit.com/r/Fitness/com...reddit-android

[NomadicApe]

Pause Deadlift:
167.5kg x4
167.5kg x4
167.5kg x4
167.5kg x4

TnG Bench Press:
95kg x8
95kg x8
95kg x8

Stiff Leg Deadlift:
142.5kg x9
142.5kg x9
142.5kg x9

Machine Rows 8mins AMRAP:
80kg x83 total reps


All feeling good today. Pause Deadlifts and TnG Bench went really fast, no problems. SLDL was a bit of a grind, felt my upperback, lower back, hamstrings really working. I also do these overhand grip, no straps so my grip got a real workout too.

[NomadicApe]

Squat:
172.5kg x4
157.5kg x4
157.5kg x4
157.5kg x4

Bench Press:
127.5kg x4
117.5kg x4
117.5kg x4
117.5kg x4

JM Press:
40kg x8
40kg x8
40kg x8

Hyperextensions:
40kg x12
40kg x12
40kg x12

[NomadicApe]

Deadlift:
205kg x4
187.5kg x4
187.5kg x4
187.5kg x4

Close Grip Bench Press:
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5

Front Squat:
72.5kg x8
72.5kg x8
72.5kg x8

DB Seal Rows 8mins AMRAP:
30kg x82


Deadlifts felt awesome today. This might be a 4rm or something. Dont think ive ever gone this heavy for reps. CGBP was all good and Front Squats are slowly feeling more natural.

[NomadicApe]

Beltless Squat:
145kg x5
145kg x5
145kg x5
145kg x5

3sec Pause Bench Press:
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3

Overhead Press:
55kg x8
55kg x8
55kg x8
55kg x8

Pull Ups 8mins AMRAP:
BW x55 total reps

[NomadicApe]

Pause Deadlift:
172.5kg x3
172.5kg x3
172.5kg x3
172.5kg x3

TnG Bench Press:
97.5kg x7
97.5kg x7
97.5kg x7

Stiff Leg Deadlift:
147.5kg x8
147.5kg x8
147.5kg x8

Machine Rows 8mins AMRAP:
90kg x82 total reps

[NomadicApe]

Squat:
180kg x3@9
165kg x3
165kg x3
165kg x3

Bench Press:
130kg x3@9
120kg x3
120kg x3
120kg x3

2sec Pause Bench Press:
90kg x7
90kg x7

Hyperextensions:
40kg x12
40kg x12
40kg x12

Today was brilliant. Squatting 180kg x3 is a huge milestone for me. Bench Press felt even better. 130kg really flew off my chest.

[NomadicApe]

Deadlift:
210kg x3@9
192.5kg x3
192.5kg x3
192.5kg x3

Close Grip Bench Press:
110kg x4
110kg x4
110kg x4
110kg x4

Front Squat:
77.5kg x7
77.5kg x7
77.5kg x7

DB Seal Rows 8mins AMRAP:
30kg x72 total reps


Deadlifts felt heavy but good. I guess this is a new 3RM.

[NomadicApe]

Beltless Squat:
150kg x4
150kg x4
150kg x4
150kg x4

3sec Pause Bench Press:
115kg x2
115kg x2
115kg x2
115kg x2

Overhead Press:
57.5kg x7
57.5kg x7
57.5kg x7
57.5kg x7

Pull Ups 8mins AMRAP:
BW x55 total reps

[NomadicApe]

Pause Deadlift:
177.5kg x2
177.5kg x2
177.5kg x2
177.5kg x2

TnG Bench Press:
100kg x6
100kg x6
100kg x6

Stiff Leg Deadlift:
150kg x7 (RPE 9 -9.5, these felt awful so dropped weight down afterwards)
140kg x7
140kg x7



Today was a bit of a mix in terms of performance.
Pause Deadlifts felt ok... not great, not terrible... Last set was probably the best one, I think it just takes me a while to get in the groove for pauses.
TnG Bench Press was brilliant. This is my lightest bench variation for the week, so handling 100kg and it feels easy is a step in the right direction.
Stiff Leg Deadlifts. These felt awful, I just had no energy left for these. I overshot on my first set somehow, RPE was way too high. I knew I couldn't complete another 2 sets so I lowered the weight. Skipped upperback work because I just felt beat.

Next week will be a much needed deload. Probably going to only do my accessory barbell movements next week, have a total break from 'competition' and 'secondary' movements. Im thinking:

Monday: Feet Up Bench Press
Tuesday: 303 Tempo High Bar Squats
Thursday: Overhead Press
Friday: Fat Grip Stiff Leg Deadlift
Plus some bodybuilding movements and possibly some prowler pushes and pulls.

[NomadicApe]

Deload Week

Feet Up Bench Press:
90kg x9
90kg x9
90kg x9
90kg x9

Hyperextensions:
35kg x12
35kg x12
35kg x12
35kg x12

Tricep Pushdowns:
55kg x15
55kg x15
55kg x15
55kg x15


Easy day is easy! Im liking Feet Up Bench a lot. Will be using that as part of my next cycle..

[NomadicApe]

Deload Week

303 High Bar Squat:
100kg x9
100kg x9
100kg x9

Machine Rows:
80kg x15
80kg x15
80kg x15
80kg x21

Single arm DB holds(each side):
40kg x30secs
40kg x30secs
40kg x30secs

Banded Rows:
x lots

[NomadicApe]

Deload Week

Slingshot Bench Press:
140kg x1
140kg x1
140kg x1

Fat Grip Stiff Leg Deadlift:
100kg x10
100kg x10
100kg x10

Overhead Press:
50kg x10
50kg x10
50kg x10

Pull Ups:
BW x10
BW x10
BW x10