nickelarse' eggcellent adventure: powerlifting, the huberman method

[NickelArse]

I watched this Andrew Huberman video and decided to approach my powerlifting training in a completely different way than I have before



So training 3-5 lifts, for 3-5 reps, 3-5 times a week.

It's been 3.5 years since I've trained squats this intensely so I'm going through a fairly thorough acclimatisation process on my first week of training with nothing above 65% of my 1RM with the intensity gradually ramping up week after week.

Current 1RM for each lift is as follows
KG LBS
Squat 150 330
Bench 115 253
Deadlift 220 484
Pull ups 138 303



If I'm feeling good at the end of week 4 I'll continue to ramp things up. Otherwise I'll taper off for a week and attempt some new 1RM so I can start it all over again.

In addition to logging my lifts I'll be posting up some of my diet and nutrition info as well (smashing plenty of eggs).

[NickelArse]

18th September Huberman Method: Week 1 Day 1 84.9kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 92.5 kg/203.5 lbs × 4
Set 5: 92.5 kg/203.5 lbs × 4
Set 6: 92.5 kg/203.5 lbs × 4

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 72.5 kg/159.5 lbs × 4
Set 4: 72.5 kg/159.5 lbs × 4
Set 5: 72.5 kg/159.5 lbs × 4

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Seated Leg Curl (Machine)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Cals 2449 Carbs 170 Fat 90 Pro 166
Eggs Consumed 0

[NickelArse]

19th September Huberman Method: Week 1 Day 2 85.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 137.5 kg/302.5 lbs × 4
Set 4: 137.5 kg/302.5 lbs × 4
Set 5: 137.5 kg/302.5 lbs × 4

Pull Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 1 [Warm-up]
Set 4: 77.5 kg/170.5 lbs × 5
Set 5: 77.5 kg/170.5 lbs × 5
Set 6: 77.5 kg/170.5 lbs × 5

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Set 4: 60 kg/132 lbs × 5

Bicep Curl (Barbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Cals 2863 Carbs 240 Fat 116 Pro 206
Eggs Consumed 4

[NickelArse]

20th September Rest Day 84.8kg

Cals 2463 Carbs 250 Fat 73 Pro 192
Eggs Consumed 4

[NickelArse]

Everything moved well today

21st September Huberman Method: Week 1 Day 3 84.9kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 97.5 kg/214.5 lbs × 3
Set 5: 97.5 kg/214.5 lbs × 3
Set 6: 97.5 kg/214.5 lbs × 3

Notes: 3x3 @ 70% of 3RM

Deadlift (Barbell)
Set 1: 112.5 kg/247.5 lbs × 5
Set 2: 112.5 kg/247.5 lbs × 5
Set 3: 112.5 kg/247.5 lbs × 5

Notes: 5x3 @ 60% of 5RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 75 kg/165 lbs × 3
Set 4: 75 kg/165 lbs × 3
Set 5: 75 kg/165 lbs × 3

Notes: 3x3 @ 70% of 3RM

Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 3
Set 2: 50 kg/110 lbs × 3
Set 3: 50 kg/110 lbs × 3

Calf Press on Leg Press
Set 1: 120 kg/264 lbs × 5
Set 2: 120 kg/264 lbs × 5
Set 3: 120 kg/264 lbs × 5

Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

[NickelArse]

21st September

Cals 2495 Carbs 246 Fat 77 Pro 193
Eggs Consumed 4

[NickelArse]

Another good session

22nd September Huberman Method: Week 1 Day 4 84.8kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 142.5 kg/313.5 lbs × 3
Set 4: 142.5 kg/313.5 lbs × 3
Set 5: 142.5 kg/313.5 lbs × 3

Notes: 3x3 @ 70% of 3RM

Pull Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps

Notes: 4x3 @ 70% of 4RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 82.5 kg/181.5 lbs × 3
Set 4: 82.5 kg/181.5 lbs × 3
Set 5: 82.5 kg/181.5 lbs × 3

Notes: 3x3 @ 60% of 3RM

Front Squat (Barbell)
Set 1: 40 kg/88 lbs × 3
Set 2: 40 kg/88 lbs × 3
Set 3: 40 kg/88 lbs × 3

Notes: ATG

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 70 kg/154 lbs × 5
Set 4: 70 kg/154 lbs × 5
Set 5: 70 kg/154 lbs × 5

Notes: 5x3 @ 70% of 5RM

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

[NickelArse]

22nd September

Bit of a blowout at my sisters birthday

Cals 3946 Carbs 224 Fat 220 Pro 193
Eggs Consumed 4

[NickelArse]

23rd September Rest Day 85.4kg

Cals 2251 Carbs 177 Fat 82 Pro 154
Eggs Consumed 0

[NickelArse]

24th September Huberman Method: Week 1 Day 5 85.1kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 97.5 kg/214.5 lbs × 3
Set 5: 97.5 kg/214.5 lbs × 3
Set 6: 97.5 kg/214.5 lbs × 3

Notes: 3x3 @ 70% of 3RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 75 kg/165 lbs × 3
Set 4: 75 kg/165 lbs × 3
Set 5: 75 kg/165 lbs × 3

Notes: 3x3 @ 70% of 3RM

Pull Up
Set 1: +5 kg/11 lbs × 3
Set 2: +5 kg/11 lbs × 3
Set 3: +5 kg/11 lbs × 3

Notes: 3x3 @ 70% of 3RM

Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Cals 2831 Carbs 272 Fat 81 Pro 210
Eggs Consumed 4

[NickelArse]

Week 2 begins, ramping up the intensity

25th September Huberman Method: Week 2 Day 1 84.8kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 4
Set 5: 100 kg/220 lbs × 4
Set 6: 100 kg/220 lbs × 4
Set 7: 100 kg/220 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 77.5 kg/170.5 lbs × 4
Set 4: 77.5 kg/170.5 lbs × 4
Set 5: 77.5 kg/170.5 lbs × 4
Set 6: 77.5 kg/170.5 lbs × 4

Notes: 4x4 @ 75% of 4RM

Pull Up
Set 1: +5 kg/11 lbs × 5
Set 2: +5 kg/11 lbs × 5
Set 3: +5 kg/11 lbs × 5

Notes: 5x3 @ 75% of 5RM

Triceps Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Seated Leg Curl (Machine)
Set 1: 25 kg/55 lbs × 5
Set 2: 25 kg/55 lbs × 5
Set 3: 25 kg/55 lbs × 5

Bicep Curl (Barbell)
Set 1: 30 kg/66 lbs × 3
Set 2: 30 kg/66 lbs × 3
Set 3: 30 kg/66 lbs × 3

Cals 2528 Carbs 232 Fat 82 Pro 207
Eggs Consumed 4

[NickelArse]

26th September Huberman Method: Week 2 Day 2 84.7kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 147.5 kg/324.5 lbs × 4
Set 4: 147.5 kg/324.5 lbs × 4
Set 5: 147.5 kg/324.5 lbs × 4
Set 6: 147.5 kg/324.5 lbs × 4

Notes: 4x4 @ 75% of 4RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 85 kg/187 lbs × 5
Set 4: 85 kg/187 lbs × 5
Set 5: 85 kg/187 lbs × 5

Notes: 5x3 @ 65% of 5RM

Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 65 kg/143 lbs × 5
Set 3: 65 kg/143 lbs × 5
Set 4: 65 kg/143 lbs × 5

Notes: 5x3 @ 65% of 5RM

[RapidFail]

26th September Huberman Method: Week 2 Day 2 84.7kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 147.5 kg/324.5 lbs × 4
Set 4: 147.5 kg/324.5 lbs × 4
Set 5: 147.5 kg/324.5 lbs × 4
Set 6: 147.5 kg/324.5 lbs × 4

Notes: 4x4 @ 75% of 4RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 85 kg/187 lbs × 5
Set 4: 85 kg/187 lbs × 5
Set 5: 85 kg/187 lbs × 5

Notes: 5x3 @ 65% of 5RM

Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 65 kg/143 lbs × 5
Set 3: 65 kg/143 lbs × 5
Set 4: 65 kg/143 lbs × 5

Notes: 5x3 @ 65% of 5RM

Negged, no mention of eggs.

Just kidding of course. Out of interest, how far away from failure do you think these sets were?

[NickelArse]

Negged, no mention of eggs.

Just kidding of course. Out of interest, how far away from failure do you think these sets were?

Good question bro, if I was fresh (like if I took 5 days off) I would be capable of hitting 16-18 reps of those numbers pretty easily but because I’ve squatted 5 times in the last 7 days and 3 of those times doubled up with deadlifts too, I probably would’ve only been able to hit 8 or maybe 10 at a stretch.

[NickelArse]

Thoughts on week 1

Pull ups and bench felt too light but I guess that’s why I’m doing acclimatisation.

Hips were pretty tight early on last week but with plenty of stretching they’ve come good.

Deads and squats probably feel a little heavier than they should given the relative lack of intensity at this stage of the program but that’s pretty easily explained given the massive increase in frequency/volume.

Week 2 bench is feeling like it’s hitting a sweet spot in terms of intensity. So everything is trucking along nicely.

[NickelArse]

26th September

Cals 2021 Carbs 86 Fat 122 Pro 184
Eggs Consumed 0

[NickelArse]

27th September Rest Day 84.5kg

Cals 2008 Carbs 31 Fat 118 Pro 224
Eggs Consumed 2

[NickelArse]

28th September Huberman Method: Week 2 Day 3 84.5kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 102.5 kg/225.5 lbs × 3
Set 5: 102.5 kg/225.5 lbs × 3
Set 6: 102.5 kg/225.5 lbs × 3
Set 7: 102.5 kg/225.5 lbs × 3
Set 8: 102.5 kg/225.5 lbs × 3

Notes: 3x5 @ 75% of 3RM

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 122.5 kg/269.5 lbs × 5
Set 4: 122.5 kg/269.5 lbs × 5
Set 5: 122.5 kg/269.5 lbs × 5

Notes: 5x3 @ 65% of 5RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 3
Set 4: 80 kg/176 lbs × 3
Set 5: 80 kg/176 lbs × 3
Set 6: 80 kg/176 lbs × 3
Set 7: 80 kg/176 lbs × 3

Notes: 3x5 @ 75% of 3RM

Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5

Cals 2475 Carbs 228 Fat 88 Pro 190
Eggs Consumed 5

[NickelArse]

29th September Huberman Method: Week 2 Day 4 84.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 152.5 kg/335.5 lbs × 3
Set 4: 152.5 kg/335.5 lbs × 3
Set 5: 152.5 kg/335.5 lbs × 3
Set 6: 152.5 kg/335.5 lbs × 3
Set 7: 152.5 kg/335.5 lbs × 3

Notes: 3x5 @ 75% of 3RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 90 kg/198 lbs × 3
Set 5: 90 kg/198 lbs × 3
Set 6: 90 kg/198 lbs × 3
Set 7: 90 kg/198 lbs × 3
Set 8: 90 kg/198 lbs × 3

Notes: 3x5 @ 65% of 3RM

Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 70 kg/154 lbs × 5
Set 4: 70 kg/154 lbs × 5
Set 5: 75 kg/165 lbs × 5

Notes: 5x3 @ 75% of 5RM

(This was meant to be 5x3 at 75kg but for the first 2 sets I forgot about the 2.5 plates)

Cals 2459 Carbs 239 Fat 77 Pro 192
Eggs Consumed 4

[NickelArse]

Alright team, I done fked up.

Huberman straight up misrepresented Glapin's advice on the Lex Fridman podcast. Huberman states in the clip I posted in the OP that strength training can be submaximal because it's more about motor neuron recruitment and your body's increasing efficiency in the lift that will facilitate strength gains. This isn't his position at all.

Here's some direct quotes from a medium article about the podcast

********************/@juanpabloaranovi...e-c8da6d350ad0


"The primary driver for strength is Intensity."

Intensity..? Intensity? That means the primary driver of strength gains weight on the bloody bar...... 85% of 1RM to be precise, not these fkin pussy numbers I've been putting up. Yes it can/should be submaximal volumes but it needs to be heavy.

So I've changed the protocol but still with a focus on increasing strength in the squat, deadlift, bench press and pull up. Lets see how we go.

[NickelArse]

30th September Galpin's 85% 1RM Training 84.2kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 1 [Warm-up]
Set 5: 120 kg/264 lbs × 1 [Warm-up]
Set 6: 127.5 kg/280.5 lbs × 3
Set 7: 127.5 kg/280.5 lbs × 2
Set 8: 127.5 kg/280.5 lbs × 2

Notes: 85% 1RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 3
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3

Notes: 85% 1RM

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 5 [Warm-up]
Set 2: 100 kg/220 lbs × 2 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 2
Set 6: 190 kg/418 lbs × 2
Set 7: 190 kg/418 lbs × 2

Notes: 85% 1RM

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 3
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3

Notes: 85% 1RM

Cals 2679 Carbs 314 Fat 57 Pro 219
Eggs Consumed 0

[NickelArse]

Was gunning for 3 reps of the 190kg deadlift but didn't have it in me after yesterday's workout. Tomorrow will be a well earned rest day.

1st October Galpin's 85% 1RM Training 84.5kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 1
Set 6: 190 kg/418 lbs × 1
Set 7: 190 kg/418 lbs × 1

Notes: 85% 1RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 5 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 5
Set 4: 80 kg/176 lbs × 5
Set 5: 80 kg/176 lbs × 5

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 4
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3

Notes: 85% 1RM

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 3
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3

Notes: 85% 1RM

Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

Cals 2614 Carbs 254 Fat 84 Pro 196
Eggs Consumed 4

[NickelArse]

2nd October Cardio Workout 84.4kg

24.06 km Bike Ride
146m Elevation Gain

727 calories burnt
1:19:57 duration

Heart rate average - 128
Heart rate max - 161

Speed - 18.1 km/h

[NickelArse]

2nd October

Cals 1884 Carbs 15 Fat 104 Pro 185
Eggs Consumed 4

[NickelArse]

Low carb and low calories, trying to see how my calorie consumption impacts training intensity

3rd October Rest Day 84.1kg

Cals 1603 Carbs 44 Fat 105 Pro 174
Eggs Consumed 4

[NickelArse]

Hit my 3 reps of deads relatively easily, can feel my lower body starting to adapt to the increased weight. Good bench and pullups too, they're nearly ready to up in weight. Awesome workout overall.

4th October Galpin's 85% 1RM Training 84.2kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 3
Set 6: 190 kg/418 lbs × 2
Set 7: 190 kg/418 lbs × 2

Notes: 85% 1RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 5
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3

Notes: 85% 1RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Set 4: 60 kg/132 lbs × 5

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 5
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3

Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 4
Set 2: 40 kg/88 lbs × 4
Set 3: 40 kg/88 lbs × 4

Cals 2406 Carbs 190 Fat 79 Pro 224
Eggs Consumed 4

[NickelArse]

After heavy deads yesterday I knew I wouldn't be at my peak for today's workout but wanted to get back under a heavy bar to see how it felt, all in all a pretty good workout. Gonna do a bit of cardio tomorrow and then heavy squats again on Friday.

5th October Galpin's 85% 1RM Training 84.2kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 1 [Warm-up]
Set 5: 120 kg/264 lbs × 1 [Warm-up]
Set 6: 127.5 kg/280.5 lbs × 2
Set 7: 127.5 kg/280.5 lbs × 1
Set 8: 127.5 kg/280.5 lbs × 1

Notes: 85% 1RM

Shrug (Barbell)
Set 1: 100 kg/220 lbs × 5
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 5
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3

Notes: 85% 1RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 5
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3

Notes: 85% 1RM

Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5

Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5

Seated Row (Cable)
Set 1: 68 kg/149.6 lbs × 5
Set 2: 59 kg/129.8 lbs × 5
Set 3: 59 kg/129.8 lbs × 5


Cals 3124 Carbs 409 Fat 58 Pro 233
Eggs Consumed 0

[NickelArse]

soooooo haven't been logging (obviously), work's been crazy so haven't had time to post anything up. My elbows got cooked from all the squatting I was doing (my grip is too narrow) so I had to hit pause on the 85% 1RM training protocols and switched back to PPL.

Making no progress on Squats or Deads at the moment but have been continuously chipping away at my pull ups and bench press. Managed 5 reps of 40kg weighted pull ups this morning



Not sure if I'll have time for logging here like I was, will see how I go