Nermin's Log

[Nermin]

Fri Apr 6

Squat 335x5, 330x5, 325x5
Bench 205x5, 215x3, 225x1; starting to feel a bit better
Chins BWx7,6,5,4 total=22 reps
Misc abs and curls

[Nermin]

Mon Apr 9

Squat 320x5x2, 315x5x2 (total tonnage = 6,350lb, +50lb from last week)
DB Bench sets of 10 up to 70x10, 75x10, 70x10
Chins BWx7,5,4; feeling fat & heavy today

[Nermin]

Tue Apr 10

30 min stationary cycle (signed up for a 40k cyclocross race and I'll be riding on the stationary Tue/Thu and outside Sat & Sun. No idea what I'm doing)


Wed Apr 11

Deadlift 440x4 (grip slippage on 4th rep), 425x4 (also slippin'), 405x5; don't know where my straps are, but I do needs 'em.
1-Handed Landmine Press 30lbx10x4; these are actually working out nicely, shoulder is feeling a bit better
CGBP 135x5, 155x5, 175x5, 185x5; about 75% ROM
DB Curls 35x10,10,6 + 30x6

[Nermin]

Fri Apr 13

Squat 340x5, 335x5, 330x5; all @8.5
Bench 205x5x3 @8
Chins BWx6,6,5,5,4,3 total = 29 reps
+ curls, dumbell presses, ab stuff

[Nermin]

Couldn't work out til yesterday, which doth sucketh!

Wed Apr 18
Squat Volume 320x5x4; this beat me up pretty good, or it could be the antibiotics I'm on.
Bench - tried but nothing was going up. Did some machine instead, 3 sets of 10. Felt like an incline bench.
1-Handed Landmine Press 30lbx8, 27.5lbx10, 25lbx12; more rehabbb
Chins BWx8,7.5 total = 20 reps

[Nermin]

Fri Apr 20

Bench 165x8x3; pain in both shoulders for some fucking reason, joint pain
Deadlift 440x3, 425x3, 405x3;
DB Curls 30x12x3
EZ Bar Tricep Extension 60lb8x2; i like these!
+ some misc ab stuff

[Nermin]

Mon Apr 23

Barely 40 mins to squeeze in whatever I can.

Squat 325x5x2
Bench 135x5, 165x5, 185x5, 195x5, 205x3

[Nermin]

Wed Apr 25
Squat (light) 275x5x2
Deadlift 435x4, 405x4, 365x4
DB Bench sets of 12 up to 60 a side
OHP 95x5x3; left shoulder is still a pain for anything remotely heavy
+ some arms stuff

Fri Apr 27
Squat 325x5x3
Bench 205x5x3
Chins BWx7,6,5,4,3 total=25; thinking I'll try to go +1 / -1 incrementally here to increase total, i.e. next one 8,7,6,5,4,3,2 for a total of 35 and so on
+ some arms & core stuff

[Nermin]

Did a 45km cyclocross race (1st time ever "competing"). Took me a pathetic 3h to finish, but happy it was done. This was on Sunday so last couple of days I've been recovering & too busy to hit the gym. Took it relatively easy coming back.

Wed May 2
Squat 315x5, 325x3, 315x1
Bench 205x5, 195x5, 185x5
Deadlift 415x5, 405x5
+ two sets of 15 rep empty barbell curls in the rack between deadlift sets

[Nermin]

Been working out on&off over the summer, think it's time to start recording workouts instead of trying to remember.

Mon Jul 30 (Volume)

Squat 320x5x3
Bench 205x5, 200x5, 195x5, 190x5
Chins BWx5x4

Played about an hour of rec tennis in the evening.

[Nermin]

Wed Aug 1

Press worked up to 135x5, almost pain free
Deadlift 415x5, 395x5
+ some curls & abstuff

[Nermin]

Fri Aug 3 (heavy squat)

Squat 330x5 single top set is working nicely for me on Fridays
Chins BW x 7,6,5,5,5,3,3 total volume = 34 reps
DB Bench 50x12, 60x12, 70x10,10,8

[Nermin]

Ketchup for last week:

Mon Aug 27 - Volume
Squat 325x5x3
Bench 205x5x4
+ chins, dips, curls

Wed Aug 29 - Press & Deadlift
Press 135x5x4
DL 415x5

Fri Aug 31 - Heavy
Squat 330x5 (one set)
Bench 215x5 (one set)
+ chins, dips, curls

[Nermin]

Tue Sep 4

Squat 330x5, 325x5, 320x5; felt very heavy
Bench 210x5, 210x5, 205x5, 205x4; also felt heavy
Chins BWx6,5,4

[Nermin]

Wed Sep 5

Deadlift 415x4 (lost grip on 5th), 395x5
Press 135x5x3

[Nermin]

Mon Sep 10

Squat 330x5x3
Bench 210x5x2, 205x4,3, 185x4,3; bit of shoulder pain from ill advised max set of pushups over the weekend
Chins BWx5,5,4,4,3,3,3 total=27
+ curls, dips, abs

[Nermin]

Wed Sep 12

Press 135x5x3, 115x8 (AMAP)
Deadlift 405x3, 395x4, 385x5; ran outta chalk so this was a struggle. Tried deadlift straps for the first time... fuck that shit. Even if I did know how to use them I'm pretty sure I'd hate them.
+light ab work

[Nermin]

Fri Sep 14

Squat 335x5x1
Bench 215x5, 205x5, 195x5
Chins BWx7,6,5
+ misc gpp

[Nermin]

Mon Sep 17

Squat 335x5, 325x5, 315x5
Bench 185x6x6 (i think?) bastardized nuckols MM but I may have put my e1rm too high... we shall see
Deadlift 365x6x6


Plan going forward:
Squat - run out TM-light style programming with volume mondays and single top set fridays.. likely to be triples over next 2-3 weeks, then doubles for a week or 2 and then a test week
Bench - Nuckols/MM bastardized
Deadlift - go by feel, likely A/B/A/B on every other workout day
Press - lol whenever not benching

[Nermin]

*** MM ***

Following Hanley's public template at viewtopic.php?f=3&t=1456 with a 3 day program (Tue Density_OHP moved to Fri and made optional). Only other tweaks are occasional addition of ab and bis work, and possible reduction in P-Day intensity (Wed) or H-Day volume (Mon) depending on how it feels.

Weekly Activity Schedule
Monday: Hypertrophy Day
Tuesday: Total Rest
Wednesday: Power Day & Co-ed Rec Basketball
Thu: Lifting Rest & Co-ed Rec Ball Hockey
Fri: Strength Day
Sat/Sun: Total Rest

Cycle #1 e1rm constants:
Squat e1rm 365
Bench e1rm 245
Deadlift e1rm 455

Looking to take it in 2-cycle (4-week) chunks and add 5-10lbs to e1rm per cycle, with a 1rm test in either 8 or 12 weeks from start. Overly ambitious goals are a 405+ Squat, 275+Bench, 520+Deadlift for a total of 1200.


Cycle 1 Notes (Sep 24 - Oct 5)
- Week one completed with minus 1 set to limit DOMS
- No major barspeed issues although the 3x/week squatting is a bit tough and 2-min rest is something to get used to.. hope I didn't overreach on the e1rm's but I guess we'll see over time
- Joints feel great comapred to grindy @9+ with AdvNLP
- Week two was done to the letter
- Enjoying this program very much
- Press is a total afterthought (just did it once at 95x10,8,6 on Wk2D2)