Alphagamma's Nuckols' 28 Program Log

[alphagamma]

Age:23
Weight: 112.3kg
Height: 187cm

Lifetime 1rm: SQ:220kg Bench:120kg Deadlift:220kg OHP: Around 72kg

Current est 1rms: SQ: 160kg Bench: 120kg Deadlift: 170kg OHP: 75kg

Training history: My training history is honestly a bit of a blur due to 0 progress. 4 wasted years training on SS principles. Recently did a short stint on the MM, but didn't work out for some reason. No matter, new program, new log.

Currently doing Int Squat 3x, Int Bench 3x Medium, Int Deadlift 2x, and the 5 day program for the OHP for 2 weeks now. My lower body lifts felt really weak so I started with a low e1rm. So far the results for my upperbody lifts are extremely promising.

Benched 92.5kgx12 @ RPE 8 today and pressed 60kgx8 @ 10 on the AMRAP day, so I bumped the e1rms up by 5kg.

[alphagamma]

Squat 8RM, 8RMx5x3 = 140kgx8, 140x5x3 E1RM:175 (+15kg)

Bench 85%x3x4, 75%x8x3 = 102.5kgx3x4, 90kgx8x3 E1RM: 120kg

OHP 5 day program 75%x3x5 = 55kgx3x5 E1RM:75kg

Big improvement in squat performance from last week. BP and OHP felt strong.

[Wilhelm]

Thank you for adding your log, @alphagamma

Good to see things are going well.

[alphagamma]

OHP 5 day program 80%x2x4 = 60kgx2x4

Deadlift 80%x3x6 = 140kgx3x6 E1RM:175kg (+5kg)

RDL 8x4 = 120kgx8x2, 100kgx8x2

Deadlifts felt strong so I bumped the weight up by a bit and used a new E1RM

Thank you for adding your log, @alphagamma

Good to see things are going well.

Thank you

[alphagamma]

Bench Press

60kgx8
72.5kgx6x2
85kgx5x2
95kgx3x2
107.5kgx1x2

OHP

52.5x4x5

Leg Press

140kgx6x4

I substituted Leg Press for Front Squats since they just hurt so much for some reason.

[KoolaidMannn]

Thanks for joining and adding your log! I’ll be interested to see how these programs play out for you

[alphagamma]

Weight:113kg (Post lunch)

OHP 62.5kgx1x4

Sumo DLs(same weight +1 set): 140kgx6x4

[alphagamma]

Weight:112.5kg

Paused low bar squat: 112.5kgx4x6

BP: 95kgx12 @ 8 E1RM = 125kg (+5kg)

OHP: 47.5x5x6

[jake]

BP: 95kgx12 @ 8 E1RM = 125kg (+5kg)

Damn, nice amrap. I have the same thing slated for this evening and I'm hoping for at least 8, but we will see.

[alphagamma]

Weight: 113kg (surprisingly little damage considering it was a day out with the family and I just ate everything)

Squat 5RM, 5RMx3x3: 150kgx5 (easy) 160x5 160x3x3 E1RM: 188kg (+13kg)

Bench Press 80%x2x3, 75%x5x3: 100kgx2x3 92.5kgx5x3

OHP 75%x4x5: 55kgx4x5

BP: 95kgx12 @ 8 E1RM = 125kg (+5kg)

Damn, nice amrap. I have the same thing slated for this evening and I'm hoping for at least 8, but we will see.

Thanks, saw your log. Nice AMRAP too.

[alphagamma]

Weight 112kg (-1kg)

OHP 80%x3x4: 60kgx3x4

Deadlift: 150kgx3x4 RPE 20 E1RM:175kg

Holy FUCK was the deadlift slow and heavy today. Was pretty busy on Monday so I probably didnt get as much carbs in as I would have liked. Cut the workout short today.

[jwilson625]

Just started the 3x int bench and the 2x beg deadlift with MM squats myself.. interested to see how this goes for you!

[alphagamma]

Weight: 111.7kg (-0.3kg)

Bench Press:

62.5kgx5
75kgx4
87.5kgx3
92.5kgx3x2
100kgx2x2

OHP: 52.5kgx5x5

Leg Press: 4platesx2x7 8,8,8,8,8,8,9

Just started the 3x int bench and the 2x beg deadlift with MM squats myself.. interested to see how this goes for you!

Good luck!

[alphagamma]

Weight: 111.4kg (-0.3kg WTF)

OHP 85%xAMRAP: 63.75kgx5,6 (Rep PR?) E1RM:77.5kg (+2.5kg, E1RM PR)

Sumo DLs 140kgx6x5

I keep losing weight for some reason even though I have upped my carbs yesterday. From my research, maybe stopping my daily intake of Diet Coke/aspartame has got something to do with it. I have maintained my weight of 115kg for about a year and now my weight has been suddenly dropping.

The weight loss has affected my OHP. I was aiming for 8 reps. Got really pissed after the 1st set so I redid the set and got 6 reps which means I could add weight on to my E1RM.

Sumo DLs were a bit slow, probably because of the weight loss.

[alphagamma]

Weight:112.3kg (+0.9kg)

Paused Low Bar Squats 70%x3x6 : 130kgx3x6 (A bit slow and achy)

Bench Press 85%xARMAP : 106.25kgx7(REP PR) E1RM: 130kg (+5kg ALL TIME E1RM PR)

Wow...this program is really magic. In one cycle I upped my BP E1RM by 20kg. Nuckols is the true TMPHBITEU.

I will be switching my programs around next week. I will now be doing:

1) Squat 3x IntAdv

2) BP 3x Int Medium

3) DL 1x Int on Wednesdays

4) BP 1x Beginner or Int for the OHP on Friday maybe

5 day workouts are burning me out a little bit. Will complete the cycle for my squats and DLs next week before the switch.

[jake]

Wow...this program is really magic. In one cycle I upped my BP E1RM by 20kg. Nuckols is the true TMPHBITEU.

Jokes aside, really nice progress!

[alphagamma]

Weight 112.5kg (+0.2kg)

Squat 3RM: 180kgx3 E1RM=200kg (+12kg)

Bench 75%x5x5: 97.5kgx5x5 Was quite slow. Definitely a good idea to switch programs and reduce OHP volume.

Will do deadlifts later. Gym was closing at the time.

Wow...this program is really magic. In one cycle I upped my BP E1RM by 20kg. Nuckols is the true TMPHBITEU.

Jokes aside, really nice progress!

LOL. Ty

[alphagamma]

Weight: 111.9kg (-0.6kg)

Leg Press: 120kgx3x4

Bench:

65kgx8
77.5kgx6
90kgx4x2
102.5kgx3x2

Deadlift: 180kgx1, 200kgx0, 190kgx0 E1RM: 180kg (+5kg)

Terrible deadlifts today. Just didnt have it in me.

[alphagamma]

Weight: 112.2kg (+0.3kg)

Paused Squats: 140kgx2x6 @ 70%

Bench Press: 102.5kgx11.5 (fuck) E1RM: 132.5kg (+2.5kg PR)

OHP 62.5kgx7 E1RM:77.5kg

Goddamnit almost got that 12th rep. Was so close.

Just too tired for OHP after the bench. Doing Bench beginner 1x on Friday is definitely a no-go.

I think I will move it to Wednesdays instead. If not, I will just do the 3 day version of the 5 day program since there's less volume.

[alphagamma]

Weight: 113kg (+0.8kg post-heavy lunch)

Squat: 150kgx10 @ 9, 150kgx7x2 @ 11 E1RM =~ 210kg (+10kg)

Bench Press: 105kgx3x4, 97.5kgx6x3 E1RM: 132.5kg

OHP: 60kgx2x4 E1RM: 77.5kg

Completely gassed after squats.

I have decided not to do the 1x Bench program for my OHP. Just gonna do the 3 day version of the 5 day program instead. But Im arranging it so that the AMRAP set is on Wednesdays, not Fridays.