Alphagamma's Nuckols' 28 Program Log

[alphagamma]

Weight: 113.8kg (+0.8kg post heavy lunch) 112.9kg (-0.1kg post workout)

Leg Press: 3 platesx6x5

Bench Press:

65kgx8
77.5kgx6x2
92.5kgx5x2
97.5kgx4x2
105kgx3x3

OHP 85%: 65kgx1x4

Deadlift:

80% @ 145kgx5x4

60% @ 105kgx3x6 EMOM

[alphagamma]

Weight: 114kg (+0.2kg)

Paused Squat @ 50%: 100kgx5x6

Bench Press @ 80% AMRAP: 105kgx9 E1RM: 135kg (+2.5kg PR)

OHP: 57.5kgx3 (stopped)

Only had 6 hours sleep. Took it easy with the Paused Squats today.

Bench was a bit disappointing, I was expecting 11-12 tbh. Also slightly worrying that reps are going down.

Made a decision to stop doing any OHP for now. Felt slow and maybe its interfering with bench recovery.

[alphagamma]

Weight: 112.4kg (-1.6kg)

Squat: 80% @ 160kgx8, x5x3 @ RPE 11

Bench Press:

85% @ 115kgx3x4 (Rep PR)

75% @ 100kgx8x3

Curls

Barely managed to complete the workout. Completely gassed.

[alphagamma]

Weight: 113.4kg (+1kg)

Leg Press: 4 platesx4x6

Bench Press

50% @ 67.5kgx8

60% @ 80kgx6x2

70% @ 92.5kgx5x2

80% @ 107.5kgx3x2

90% @ 122.5kgx1x2 (ALL TIME PR)

Deadlift:

90% @ 160kgx1x2

85% @ 152.5kgx3x3

65% @ 115kgx3x6 EMOM

Bench is going on really well. Weight went up FAST. Previous actual PR was a slow 120kg which was done in January 2017. That was done with a BW of 125+kg as well.

Deadlifts are still achey and slow.

[olekto]

Congratulations on your PR!

How long are your sessions? I find it a bit hard to guesstimate the length based on the programs. Do you spend 20-30 minutes on each of the programs (Squat 3x IntAdv, Bench 3x Int Medium, etc.)?

What is the 5 day OHP program? Tried searching for it, but couldn't find something specifically called that. You could do a short sessions a week with OHP, but using a bit less than what you have been doing. There is some value in keeping the exercise fresh, while not necessary progressing in it. Something like a 7 minutes density block, or 3/5 sets of 2 reps at 80-85 % of max.

[alphagamma]

Congratulations on your PR!

How long are your sessions? I find it a bit hard to guesstimate the length based on the programs. Do you spend 20-30 minutes on each of the programs (Squat 3x IntAdv, Bench 3x Int Medium, etc.)?

What is the 5 day OHP program? Tried searching for it, but couldn't find something specifically called that. You could do a short sessions a week with OHP, but using a bit less than what you have been doing. There is some value in keeping the exercise fresh, while not necessary progressing in it. Something like a 7 minutes density block, or 3/5 sets of 2 reps at 80-85 % of max.

Hello olekto,

Depends on the day. For e.g. Day 1,3 Squats may take 45 minutes while day 2 would take 20 mins at best.

Bench would easily take 30-45 minutes for day 1 and 2.

The OHP program is this: https://www.strongerbyscience.com/your- ... al-part-2/

[olekto]

Great! Thank you @alphagamma.

[alphagamma]

Weight: 113.4kg ( - )

Paused Squats: 110kgx4x6

Bench Press: 107.5kgx8 (No PR)

Disappointing bench today. Possibly not enough carbs yesterday.

[alphagamma]

Weight: 112.1kg (Post lunch)

Squat: 180kgx5 180kgx3, 160kgx3x2 E1RM: 210kg

Bench Press:

80%, 75% @ 107.5kgx2x2, 100kgx2

70% @ 92.5kgx5x3

Still felt fatigued after the 2nd set so I decided to take 5% off every set for the bench. Felt much better. Might do this for the next 1-2 weeks.

[alphagamma]

Weight: 112.5kg

Bench Press:
60kgx5
67.5kgx4
87.5kgx3
92.5kgx3x2
100kgx2x2

Deadlift:

125kgx3x6 EMOM

[alphagamma]

Weight: 112.1kg

Paused Squats; 125kgx3x6

Bench Press: 112.5kgx7 E1RM = 140kg (+5kg 3 PLATES PR BABY)

Was an epic 10 second grind for that last rep. Nothing much to say, program is working well beyond my imaginations and I strongly recommend it to everyone. Still got some lingering fatigue so Im gonna start week 1 with 5% off all sets.

[alphagamma]

Weight: 112.4kg

Squats 3RM : 180kgx0.25 (WTF), 140kgx3

Bench Press @ 70%: 97.5x5x5

WTF. I did 180kgx5 last week but the weights just crushed me. Gotta change up the squat and deadlift programs to a one with less intensity.

Bench was quite slow and achey. 5% deload was a welcome relief.

Don't have high hopes for my deadlift...

[alphagamma]

Wednesday

Weight: 111.6kg

Bench Press:

62.5kgx8
75kgx6
90kgx4x2
105kgx3x2


Deadlift:

100kgx5 (cut short)


Friday

Weight:111.8kg

Bench Press

110kgx2 WTF


Not much to say. Terrible week. It appears that my epic bench AMRAP set just fried my body.

[alphagamma]

Monday

Weight: 111.3kg (Post lunch)

Squat: 125kgx5x4 (stopped at RPE 9) E1RM:180kg

Bench: 82.5kgx5x7 E1RM:120kg

Lat Pulldowns @ 10 minutes

Gonna give another go at the MM, will be very careful with intensity this time.

[alphagamma]

Weight: 111.6kgish

Squat:

60% 107.5kgx3
70% 125kgx2
75% 135kgx1x2
80% 142.5kgx1

Bench

60% 70kgx3
70% 82.5kgx2
75% 90kgx1x2
80% 95kgx1

Deadlift

80% 142.5kgx1
75% 135kgx4x5

The cut in intensity felt pretty good. Gonna start light and slow first.

[alphagamma]

Weight:112.5kg (post lunch)

Squat: 142.5kgx3x5

Bench Press:

95kgx3, Paused 95kgx1 Repeated 4 times

SLDL (forgot to bring straps so I subbed SGDL for SLDL)

100kgx5x4

OHP

65x1 @ 9, 50x3,3,3,3,3,3,3