Outta curiousity how long are your workouts nick?

Right now pretty quick as they're fairly easy, today was roughly 1hr.

A)Barbell Good Morning

1x12x135@rpe5
1x12x155@rpe6/7
1x12x155@rpe6/7


B)Close Grip Bench Press

1x12x135@rpe3/4
1x12x145@rpe5/6
1x12x155@rpe7/8
1x12x155@rpe9

C)Barbell Hip Thrust

1x12x135@rpe6/7
1x12x135@rpe7/8
1x12x135@rpe8

D)Bent Over Barbell Row

45degree row
1x12x135@rpe5
1x12x135@rpe6
1x12x135@rpe8


T. Cable kickbacks
3x10@rpe8/9

Strict ez bar curls
4x6x+60lbs.@rpe8/9
ss
T. Cable pushdowns
4x8x63lbs@rpe8/9

A)Back Squat

1 x 10 @ RPE 5
1 x 10 @ RPE 6
1 x 10 @ RPE 7 x 2 (2 sets at the same weight).


Lbbs/beltless

1x10x95@rpe3/wu
1x10x135@rpe5
3x10x145@rpe7


B)Strict Press

1 x 8 @ RPE 5
1 x 8 @ RPE 6
1 x 8 @ RPE 7 x 2
1 x 8 @ RPE 8


1x8x115@rpe5
2x8x120@rpe7
1x8x120@rpe7/8
1x8x125@rpe9.5

C)Pull-up

1 x 6 @ RPE 5
1 x 6 @ RPE 6
1 x 6 @ RPE 7
1 x 6 @ RPE 8 x 2


1x6xbw+10@rpe5
1x6xbw+20@rpe6
1x6xbw+30@rpe7
1x6xbw+45@rpe9
1x6xbw+40@rpe8

First time DLing in like 8mo?! Think it went pretty good.

A)Conventional Deadlift

Damnit I confused the reps

1x5x135@rpeWU
1x5x185@rpe4/5
1x5x235@rpe6
——-
2x10x185@rpe7

B)Bench Press
1x8x185@rpe5
1x8x185@rpe5/6
1x8x195@rpe7/8
1x8x195@rpe8
1x8x195@rpe9

C)Split Squat

1x10xbw+16@rpe5
1x10xbw+20@rpe6
1x10xbw+20@rpe7
1x10xbw+24@rpe8

Reverse DB T.EXT
5x8@rpe8/9
ss
DB hammer curls
5x8@rpe8/9

A)Barbell Good Morning

1x12x135@rpe5
1x12x145@rpe6
1x12x155@rpe7/8
1x12x160@rpe8



B)Close Grip Bench Press

Warming up with 135 and pulled/strained something in my left pec. Tried 145 next and got 4 reps and was too painful. Felt it during curls too. Hopefully nothing significant but still pretty tweaky post workout.

C)Barbell Hip Thrust

1x12x135@rpe5
1x12x145@rpe6/7
1x12x145@rpe7
1x12x145@rpe8

D)Bent Over Barbell Row

1x12x135@rpe5
1x12x135@rpe6
1x12x140@rpe7
1x12x145@rpe8

Strict wall ez bar curls
5x6@rpe8/9
ss
T. Ext rope
5x8@rpe8/9
ss
Lateral db shoulder raises
5x15@rpe9
————
1 atm T.Ext rope
3x12@rpe9
ss
Leaning lateral cable raises
3x10@rpe9

Funny, the other day I was doing cg bench and I really felt it in my pec too. That’s too heavy a warm up weight imo, the older we get the more we need to be properly warming up with light weight

I love good mornings. I did barbell hip thrusts for awhile but felt like they I didn’t get proper glute activation like I do from lunges, kickbacks, bridges etc

I feel like they are a fad a little bit? Idk

Pec felt fine the day after, idk what that was about. I agree with you I warmed up too quickly/heavy. I also agree that hip thrusts are a bit goofy but I'm just going with what my coach is programming atm. I tend not to respond as well to high rep upper body movements, i.e sets of 8 on OHP. Anything over fahves I perform not great on RPE:e1rm.


A)Back Squat

TEMPO: 3.1.0

1x10x135@rpe5
1x10x145@rpe6
2x10x155@rpe7
1x10x165@rpe8

For lower body the RPE's are not true but I don't think it's a great idea to really be pushing them there at this point.

B)Strict Press

1x6x120@rpe5
1x6x120@rpe6
1x6x125@rpe7
1x6x125@rpe7/8
1x6x130@rpe8

C)Pull-up

1x5xBW+20@rpe5
1x5xBW+25@rpe6
1x5xBW+35@rpe7
2x5xBW+45@rpe8/9 & @rpe9


T. Pushdowns
5x8-10@rpe8/9
ss
Cable curls
5x10-12@rpe9

SQ video. Idk thoughts on this? Looks like my butt is rising a bit too quick. Does that tend to happen with the pause?

2/19
Climbed and had a really good flash on a long cave problem out a roof. Ungraded atm.

2/20

A)Conventional Deadlift

1x10x185@rpe5
1x10x225@rpe8, oops
2x10x205@rpe7
1x10x215@rpe8

It's really just a matter of keeping my low back in control.

B)Bench Press

1x8x185@rpe5/6
1x8x185@rpe5/6
1x8x195@rpe7
1x8x195@rpe7/8
1x8x195@rpe8

C)Split Squat

1x8xBW+20@rpe5
1x8xBW+30@rpe6
2x8xBW+40@rpe7
1x8xBW+40@rpe8


Dragging ass lately and feeling pretty detrained.

2/21

Climbed, not great was pretty tired.

2/22

I've decided to stop following the programming and go back on my own. Cliffs from the cumulative 3mo of BBM and related programming: 0 gains, if not slightly negative.
I don't think its enough upper body volume for me atm nor hard enough RPEs.
Right before I started this I had taken off like 3 weeks from lifting much.
First session back I did like 1x8x195@RPE8 BP and remained there the following 3 sessions of bench.
Not to mention it's just boring doing a month of nothing but 8s at max RPE8.
But the good news is he got me back to squatting and deadlifting again and I'm grateful for that. I've been tolerating it well.
So lets see if I can bring my #s back up for upper body doing my own.

Felt pretty energetic today.

TNG BP
2x5x215
2x4x225 @9

GM
1x7x135
1x7x165
1x7x175
1x7x185@8/9
1x7x175

45deg Row
4x8x155@8

Strict curl
4x5x95
1x3x105
ss
R. T. EXT rope
5x7x50

2/25

OHP
2x5x135@7/8 & 8
2x5x140@9 & 9

SQ normal speed
5x185
5x225
5x245@7 eh felt a little twingy in lumbar. Like nothing bad at all but I'm playing it super cautious. I sorta wonder if stretch reflex causes higher propensity for symptons. Finished with a 3.1.0 set
10x185

Med grip PU
5xBW+35
4x5xBW+45

1 arm cable T. EXT (changed the angle so the cable was out in front and really felt better tension this way)
5x8
ss
DB curl
5x6-8

Cable curls
4x
ss
Close grip pushups
4x


Good energy, good strength, also looked leaner. Man idk what it is but it's like Im either off or on. I notice significant variance in energy, strength, AND looks. Like my abs will look great one day and like **** the next.


-WBP

You're probably not drinking enough water, and/or are consuming things that make you bloated. How much H2O you drink/day? How much coffee/caffeine/other beverages that aren't water? Also, how much artificial sweetener are you consuming?

Interesting, maybe that's it. I don't drink a ton of just water. Usually 1.5L during lifting. But otherwise it's either diet coke or unsweet tea. 2 medium coffees a day.

Drop the Diet Coke for sure. We don’t know the totality of its negative effects but it’s definitely terrible; question is how terrible.

Multiply your body weight in lbs by .55 and you should be drinking that many oz’s per day

One time when I was telling my friend who is an expert in the field about how I couldn’t break 12% bf, first thing he asked me was “how much water you drinking?” I actually had a pretty big Diet Coke addiction at the time too.

Anyways I started really drinking water and within weeks saw progress after breaking even for months while working out hard. Drink that much water for a few weeks and report back, I promise it will be a positive change

citation needed

2/26
Climbed but finger still tweaky from last week.

2/27

BP TNG
2x5x215 @8 & 8
1x5x225 @9+
1x4x225 @9
1x3x225 @9

DL conv
1x5x225
1x5x245
3x5x265

DB shoulder press
4x8

Leaning lateral cable raises
4x10

Lateral DB shoulder raises
4x10

Diet Coke .info bro is straight up magical thinking, says my friend who's even *more* of an expert in the field.

Drink water if you're thirsty. The end.

2/28
Climbed

2/29

Larsen BP
1x7x175
4x7x185

45deg rows
5x8x165

GMs
2x7x175.
Meh these felt kinda twingy today and I don't care for them much so just quit them.

Strict curl
4x5x95
2x3x105
ss
R. T. EXT rope
5x7x50

Hammer curls
4x8x30
ss
T. Pushdowns
4x10x60lbs

Went to supercross in atlanta. Stopped by Stone Summit today. Looks easier on camera but they gave it an 8/9. I'll take it but maybe a bit soft.

3/5

Hammy has been a little fussy, not in a sciatic way. Kinda tweaked it climbing I think. Elbow was also a little fussy today too after benching. Was clicking buttons, wanted to get lifts in but didnt wan't to injure anything.

TNG BP

2x5x225
1x3x235
1x245
1x255

Everything moved decent.

Sumo DL
2x5x275
3x5x315

Rings NG PU
5x5 EOM, max stretch at bottom, 1 sec P at top

Hand stand pushups wall.These are f hard
5x2xbw

Chest cable flys
4x50

Hi Nick,

It definitely looks like your form is crashing a bit on way up. Also from that angle, it looks like you're leaning a bit too forward (makes it impossible to go deeper and hits more front squats). Side angle view would be nice!

RRM,

Thanks for the input. Not sure I'll ever do paused/tempo again anyways.

3/6

OHP

1x155
1x170
1x165
3x155
2x5x135

LB SQ

5x275 eh was like a @9
3x5x245


45deg rows
5x8x165

Somehow this took 1:40hr

3/8

Larsen press

2x7x185
2x7x190
1x5x185/out

T.Pushdowns
5x
ss
Hammer curls
5x

Cable kickbacks
5x
ss
Cable curls

This to me seems like a super hard problem to flash but once you figure out the beta you can make it appear quite “easy”. Nice work! Post some more vids!!

Thanks man, I will try to post some more vids.

3/11

TNG BN

2x5x225
1x3x235
1x4x230
1x3x230

Z Press

2x5x115
1x5x110
1x5x105

DB shoulder lateral raises

4x15x8lbs

T. Ext cable

4x10x43

1 arm OH T. EXT

4x8x25