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  1. #1
    beast mode NickelArse's Avatar
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    nickelarse's eggcellent adventure: powerlifting, the huberman method



    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).
    Last edited by NickelArse; 09-20-2022 at 03:00 AM.
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  2. #2
    beast mode NickelArse's Avatar
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    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
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  3. #3
    beast mode NickelArse's Avatar
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    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
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  4. #4
    beast mode NickelArse's Avatar
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    20th September Rest Day 84.8kg

    Cals 2463 Carbs 250 Fat 73 Pro 192
    Eggs Consumed 4
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  5. #5
    beast mode NickelArse's Avatar
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    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
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  6. #6
    beast mode NickelArse's Avatar
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    Originally Posted by NickelArse View Post

    21st September
    Cals 2495 Carbs 246 Fat 77 Pro 193
    Eggs Consumed 4
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  7. #7
    beast mode NickelArse's Avatar
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    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
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  8. #8
    beast mode NickelArse's Avatar
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    Originally Posted by NickelArse View Post
    22nd September
    Bit of a blowout at my sisters birthday

    Cals 3946 Carbs 224 Fat 220 Pro 193
    Eggs Consumed 4
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  9. #9
    beast mode NickelArse's Avatar
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    23rd September Rest Day 85.4kg

    Cals 2251 Carbs 177 Fat 82 Pro 154
    Eggs Consumed 0
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  10. #10
    beast mode NickelArse's Avatar
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    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
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  11. #11
    beast mode NickelArse's Avatar
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    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
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  12. #12
    beast mode NickelArse's Avatar
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    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
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  13. #13
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    Originally Posted by NickelArse View Post
    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?
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    Originally Posted by RapidFail View Post
    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.
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    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.
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    Originally Posted by NickelArse View Post
    26th September
    Cals 2021 Carbs 86 Fat 122 Pro 184
    Eggs Consumed 0
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    27th September Rest Day 84.5kg

    Cals 2008 Carbs 31 Fat 118 Pro 224
    Eggs Consumed 2
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    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
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    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
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  20. #20
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    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

    https://medium.com/@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.
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    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
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    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
    Last edited by NickelArse; 10-01-2022 at 04:53 AM.
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    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
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    Originally Posted by NickelArse View Post
    2nd October
    Cals 1884 Carbs 15 Fat 104 Pro 185
    Eggs Consumed 4
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    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
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    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
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    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
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  28. #28
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    NickelArse is offline
    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
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