re: Daily Strength Check-In

Decided to go back to my mixed program from Greg Nuckols 28 program spreadsheet. It’a sort of a 5/3/1 setup with Bench 3x a week, Squats and Deadlifts 2x a week.

I really wanna focus on improving my Bench.

It was my first time doing 5s in about a month, and I was feeling it today on squats

BP 185 5x5
Squats 275 5x5 315x1
Close Grip BP 145 3x10
DB Curls 35 3x10.

W4D1 (yesterday)

Bench: 5x5 (185) (SS with 15 banded face-pulls)
Single arm DB row: 4x7 (70)
Incline DB bench press: 4x7 (70)
4 SS of 8 KB pullovers (53) + 10 DB shrugs (70)


W4D2

SSB: 4x5 (195)
Upright rows: 4x10 (75)
4 SS of 10 rear delt flyes (25) + 8 RDLs (185)
4 SS of 8 seated DB OHP (40) + 8 DB curls (30)
4 SS of 10 EZ bar skullcrushers (65) + 10 dips

Wrapping up this short 4 week program this week. The increase in volume and decrease in intensity was a nice change of pace. I'll likely run another one of the PPSA programs after this one. I really like the layout of them - simple - and they don't have me in the gym over one hour (warm-up included).

W4D3

Deadlift: 5x5 (250)

Incline bench press: 5x5 (150)

4 SS of 4 weighted chin-ups + 6 KB pullovers (+20/53, +25/53, +30/53, +35/53)

4 SS of 8 bent over rows + 10 DB shrugs (115/70, 125/70, 135/70, 135/70)

Damn, that’s some strong shite.

GSLP W7D1

Bench: 185 3x5(15)
Row: 125 3x5(15)
Squat: 250 3x5(14)
Skullcrushers: 67.5 3x12(20)
Sit-ups: 45 3x12(20)

GSLP W7D2

OHP: 115 3x5(11)
Chin-ups: 3x5(17)
Deadlift: 275 1x9
BB curl: 60 3x12(14)
Shrugs: 150 3x12(15)

Shoulders/Lats

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Shoulder Press (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20

Overhead Press (Dumbbell)
Set 1: 90 lb × 15 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 160 lb × 8
Set 4: 170 lb × 6
Set 5: 180 lb × 6
Set 6: 180 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 9
Set 2: 220 lb × 9
Set 3: 220 lb × 8
Set 4: 220 lb × 8
Set 5: 220 lb × 6

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 45 lb × 12
Set 3: 50 lb × 10

Lat Pulldown (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 12
Set 3: 180 lb × 10

Tonight was the first time I've been able to do overhead press with no pain in my shoulder in months. Hopefully it's not a one time thing.

Leg Press
350lb x 10 - 5 sets
260lb x 15 - 5 sets

Man I suck at tracking body composition changes. I don't even own a working scale at home, but I can tell you for a fact that I have gained size in at least some areas due to the way my cloths are fitting. My thighs and waist are bigger because I can't fit into some jeans that I have worn for a long time. I feel like I gained some size in the back, shoulders and chest as well. I don't track my nutrition either, but I've been eating a ton of food. I try to keep my nutrition simple with meats, rice/potatoes, vegetables, fruits and nuts for the most part. Anyways, I feel like the program had enough volume to add some size and it was fun for me. I also like the idea of a short 4 week program - I just get bored with 10-12 week programs sometimes.

This week was mainly a rest week for me (with the exception of Tuesday) and then I'll start Return of Dr. Jacked on Monday. That is a 4 week / 5 days per week program and it has low/medium/high rep ranges. Looks like a lots of back work with rows and weighted chins/pull-ups. There are a few days with some high volume squats though (8-10 sets of pyramid). Should be fun. I'll probably scale back a little on the carbs for lunch and dinner and keep most of my rice/oats/potatoes for breakfast which is right after I train.

quote:

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lots of back work with rows and weighted chins/pull-ups

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These seem to be a staple in all of his programs

Deadcember 14th:

DL: 5,5,3,3 65/70/75/80% (275/300/320/340)
Bench: 5,5,3,3 67/72/77/82% (215/230/245/260)

Supersets
Dips 3x8
Tri Ext 3x8
Ab Rollut 3x8

Pullups 3x8
Lateral DB Raise 3x8
Curls 3x8