T Nation

Nutty Is Finally Going to Follow a Program (5/3/1 BBB Beefcake)


#1291

This would be outrageous lol.


#1292

Shoot for the stars, maybe end up in the sky lol.

Yeah man 225 @ 5x10 would be ridiculous. If I get to 185 @ 5x10 I think my shoulders will still be big haha!


#1293

BACK SQUAT
405x4
405x4
405x4
405x3
405x3

OH PRESS / BB ROW
155x8 / 245x12
155x8 / 245x12
155x8 / 245x12
155x8 / 245x12
155x8 / 245x12
*Going to do 155 @ 5x8 one more time before bumping up the weight.

BACK EXT / AB WHEEL
5x20 each

SPRINTS
4 - 40 yard sprints

NOTES
I drank for 5 days in a row really heavy because of bunch of family and friends were in town. Ate like less than 1000 calories each day. Got 4 hours of sleep each night. Today I felt like shit. The squats were all grinders. I should have lowered to 385 or 365 or even 315 because even 225 felt like a truck to me today. Should have listened to my body, but I was too greedy lol. It’s ok I learned a very good lesson today. Take it easy sometimes!


#1294

Loving the name change frequency! haha


#1295

LMFAO that’s embarrassing. I had no idea it was that many times lol


#1296

TUESDAYS and THURSDAYS will be my new WOD days. I’ve always had an interest in CrossFit but this will be perfect for conditioning. There are a ton of WOD generators online, so I just generate and do one. Here is todays.

4 ROUNDS FOR TIME
12 Burpees
1 minute L Sit
10 KB Snatch each side
20 Second Handstand Hold
20 Wallballs

NOTES
I don’t think I have ever been so out of breath in my life. Everything was on fire today. This is going to take a few weeks of getting use to. I didn’t keep time, but I was laying in a pool of sweat at the end.


#1297

1 minute continuous l sit? That’s intense.


#1298

The first round was a minute straight. Every round after that was my legs drop and I’d have to pick them back up lol. L sits are tough as shit lol


#1299

Definitely feel it from yesterday’s WOD.

DEADLIFT
385x8
385x6
385x6
385x6
385x6

BENCH PRESS / PULL-UPS
255x5 / x12
255x5 / x12
255x5 / x12
255x5 / x12
255x3 / x12

FRONT SQUAT
305x4
305x4
305x4
305x4
305x3

SWIM
15 minutes of interval swim sprints

NOTES
After today, I realized I am feeling pretty beat up. I think the full body setups with the weights I am pushing are starting to wear me down, joints and all. After tomorrow I’m going to deload for a week and then get to a Upper/Lower 4 day split. My concept of moving up to 5x8 will still be the same but I think I need a bit more rest in between sessions. Going to listen to my body before it’s too late.

My template will sort of look like:

DAY 1 - Back Squat + RDL + Lower Assistance
DAY 2 - OH Press + BB Row + Upper Assistance
DAY 3 - Deadlift + Back Squat + Lower Assistance
DAY 4 - OH Press + Chin-Ups + Upper Assistance

I was even thinking about messing around with something like this:

DAY 1 - Back Squat + OH Press + Upper Assistance
DAY 2 - Deadlift + Bench Press + Lower Assistance
DAY 3 - Front Squat + Dips + Lower Assistance
DAY 4 - Back Squat + OH Press + Upper Assistance


#1300

Says 3 days full body is too much. Decides to do 4 days full body. Bold move Cotton!


#1301

Lol, it would just spreading out what i do currently to 4 days vs packing it in 3 days. I think because FB splits got me to where I am I’m scared to let go haha!

But you are right, I’m going to do an Upper/Lower. It would be nice to do a bit more assistance for a few cycles. Maybe even only back squat once a week (gasp!)

DAY 1 - Back Squat / RDL + Assistance
DAY 2 - OH Press / BB Row + Assistance
DAY 3 - Deadlift / Front Squat + Assistance
DAY 4 - Bench Press / Chin-Ups + Assistance


#1302

WOD DAY 2

10 Min AMRAP

2 Strict Muscle Ups
2 Deadlift (@ 315)
10 KB Swings
20 Butterfly Situps

I hate crossfit, but I love it at the same time.


#1303

How many rounds?


#1304

I have no idea lol. I am not counting anything on these WODs right now. Just going until the timer rings. Felt like 8 rounds though. The 20 butterfly situps it’s hard to go fast lol.


#1305

WEEK 1 - Lower Day 1

BACK SQUAT (ss: Ab Wheel - 5x12, Jumps - 10 total)
405x5
405x5
405x3
405x3
405x3

DEADLIFT (ss: Hanging Leg Raises - 5x10, Jumps - 10 total)
385x6
385x6
385x6
385x6
385x6

WALKING LUNGES (ss: Back Ext - 5x10, Calves - 5x20)
100 total reps

FRAME CARRY
315 x 40 yards
315 x 40 yards
315 x 40 yards


#1306

WEEK 1 - Upper Day 1

OH Press (ss: Pendlay Row - 5x8, Obliques - 5x10)
155x8
155x8
155x8
155x8
155x8
*Can move up weight next week

Incline Bench Press (ss: Chin-Ups - 5x10, Side Planks)
185x22
185x16
185x10

Dips (ss: One Arm Cable Rows - 350 method, Band Pull Aparts - 4x25)
60 total reps

Explosive Push Ups (ss: DB Curls - 5x10)
50 total reps

CONDITIONING
10 Min AMRAP
KB Swings x 10
Burpees x 10

NOTES
The pump was UNREAL! Left the gym looking swole as FUCK! haha


#1307

Hey nutty
what happened to SIMPLE program.
Heck of a lot of work in there mate.
How long time does a session like that take?

That must have put a bit of sweat on you. I hate Burpees BTW.


#1308

Well it is still a simple program lol. Just a bit more variety. I stole the layout from Alpha’s linear progression program. This session took me under an hour. I’m NEVER in the gym more than an hour. Once i walk in, I put a timer on for 60 minutes and I gotta get as much work done as I can. I rest anywhere between 30 seconds to 90 seconds depending on where I am. Usually earlier sets have less rest time since I am not as fatigued. I am DRENCHED in sweat by end of my session. My conditioning has been pretty good every since running BTM so I am able to fly through sessions pretty fast.

I was already drenched, but this had my whole body on fire. I absolutely hate burpees, but in terms of conditioning in a small space, absolutely nothing will get you in better shape than burpees.


#1309

I’m doing it on his Darkhorse program as well. He does it on every program.
I really like it too, but as you say when finished I’m drenched too.
Really like your program and might even borrow it when I’m done with the darkhorse.


#1310

WEEK 1 - WOD DAY

Run 800m
21 Pull ups
21 Handstand Push Ups

Run 600m
15 Pull ups
15 Handstand Push Ups

Run 400m
9 Pull ups
9 Handstand Push Ups