Log

[NurseKnuckles]

Nov 24, 2019

Front Squat
200x5x6

Deadlift
135x10
225x8
315x6
375x2
405x1
425x1

Leg Extensions
100x12x3

 

[NurseKnuckles]

I might have to add some accessory work. I always seem to hit a plateau around 135/140 on my OHP.

DB work, general BB for the shoulder and push presses have worked for me. I also do Z Presses as my main lift because I don't have the overhead room in my basement.

 

[NurseKnuckles]

Bros and brosefs. After a few months of reaping the benefits of Madcow I had to slow down the training, and even stopped for a while. I started again at the end of Jan and have been squatting a few times a week. Basically doing 20 reps and adding weight. I got to 255x20 and felt like it was getting to the point where I had to consider the risk/benefit. I decided to go for 20 reps within 10 minutes. This was a great alternative. So now I'm at 295x20 in 10 mins. basically I AMRAP on the first set, rest and bang out as many as I can on every set. I push it on the last rep every time. I squat about 2-3 times a week. I bro the bench and press and DBs. I like the results. Anyway, that's that.

 

[auger38]

That sounds like absolute torture. I’m glad you’re doing well though. Hella impressive

 

[NurseKnuckles]

That sounds like absolute torture. I’m glad you’re doing well though. Hella impressive

I'm doing this to kill time before my vacation next week. I don't want to commit to any particular plan, so I just get my 20 in, pump the chesties, shoulders and back and call it a day. I plan to hit the strength hard over the end of March into spring and then coast through the summer when I'm really busy with things that take me away from the gym.

 

[auger38]

While you’re coasting through summer, my goal will be to catch up to you. Lol

 

[NurseKnuckles]

While you’re coasting through summer, my goal will be to catch up to you. Lol

LOL hardly a challenge.

 

[NurseKnuckles]

Feb 25, 2020

Front Squat
105x5
130x5
155x5
180x5
205x5

Bench
85x5
105x5
130x5
150x5
170x5

BOR
80x5
95x5
115x5
135x5
155x5

After getting to about 295x20 in 10 minutes in the back squat I decided to work on front squats. I will only back squat once a week. Rows and bench seemed really light to me. I was working on sets of 8-12 over the past few months and so I have no idea where those lifts are in terms of maximal strength. This was day one of a madcow using front squats. I'm also not deadlifting right now as I'm focusing on squat strength. Deadlifting doesn't concern me as it usually improves with my squat.

 

[NurseKnuckles]

Feb 27, 2020

Squat
165x5
195x5
230x5
260x5

Split Squat
105x5
130x5
155x5
155x5

Z Press
80x5
95x5
110x5
125x5

High Pulls (clean Grip)
80x5
95x5
125x5
125x5

Lateral raises
25x12x2

Plate High Pulls
45x15x2

 

[NurseKnuckles]

Feb 29, 2020

front Squat
105x5
130x5
155x5
180x5
210x3
180x8

Bench Press
85x5
105x5
130x5
150x5
175x3
150x8

BOR
80x5
95x5
115x5
135x5
160x3
135x8

Leg Ext.
155x15x3

Chest Press Machine
110x12x3

 

[NurseKnuckles]

Checking in!

 

[NurseKnuckles]

Jan 28, 2021

Deadlift
185x5
230x4
260x3
315x3 (10 minutes - Every minute on the minute) EMOM

CGBP
135x10
150x10
155x10x3

BOR
95x12
115x10
135x8

Please circuit 2x10 reps

 

[NurseKnuckles]

Jan 30, 2021

HB Squat
135x5
170x5
205x15
205x7 (immediately after racking and un-racking)

3 second Pause Bench
135x5
150x5
170x5x4

Pull-ups
BWx6x2 (2 second hold at the top)

BSS
45x12x2 each leg

 

[NurseKnuckles]

So, a little bit about my programming. I procured the help of a good friend of mine who developed a program designed to improve the big three of busy dads. I ran the first 8 week program and my squat went from 315-345 with ease. In fact I've never felt more confident with the weight. I didn't even flinch giving 345 beltless a go.

He has me focusing on work capacity in the first 3 weeks, then rest a week (deload) then push the heavies for another 3 weeks, deload, then test.

 

[NurseKnuckles]

Feb 23, 2021

Squat
135x5
160x5
200x5
235x5
255x5x3

Bench (EMOM for 8 minutes)
165x5

SLDL
165x12x2 at 4010 tempo.

Plate circuit

 

[NurseKnuckles]

Feb 27, 2021

HB Squat
125x5
160x5
180x20

Floor Press
130x8
140x8
145x8x3

Pull-ups
5x5

 

[NurseKnuckles]

Mar 2, 2021

Squat
140x5
180x5
200x5
225x5
250x5
260x5x3

Bench press
165x5 EMOM for 8 mins.

SLDL
165x12x2 Tempo 4010

Plate Circuit
12x2

 

[NurseKnuckles]

Mar 4, 2021

Deadlift
205x5
260x4
305X3X EMOM for 10 minutes.

CGBP
135x8
145x8
155x8x3

Pullups
BWx6,5,5

Farmers Walks
Heavy and long.

 

[NurseKnuckles]

Mar 6, 2021

HB Squat
135x5
160x5
180x20
180x6
Goal was total of 26 reps in as little time as possible. Basically re-racked and went for 6 more.

Bench (3 second pause)
135x5
145x6
160x5x4

Walking Lunges
135x12 steps x3

Pull-ups
6,6,5

Hammer Curls
30x12x3

 

[NurseKnuckles]

March 9, 2021

Squat
135x5
160x5
200x5
225x5
245x5
255x6x3

SLDL (4010)
170x12x2

Pull ups
BWx6,6,6