T Nation

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


#1392

So tested all the pressing exercises. Everything hurts. The only thing that doesn’t hurt is close grip push-ups on a bench. So basically all pressing is out lol. Tried all sorts of chin-ups, hurts WAYYY too much, so will just be doing rows, squats, hinges, and running.

My layout for the time being will be:

MONDAY
Back Squat - 5x5
RDL - 4x6-8
Rows - 3x20
Assistance + Condition

TUESDAY
Deadlift - 531
Front Squat - 4x4-6
Rows - 5x10
Assistance + Prehab

THURSDAY
Back Squat - 531
Pause Squat - 4x4-6
Rows - 4x12-15
Assistance + Condition

FRIDAY
Deadlift - 5x5
BB Row - 4x6-8
Lunges - 100
Assistance + Prehab

Learned from @T3hPwnisher that even if you are injured, doesn’t mean you have to stop training. Just have to adjust!

Guess I can’t be a ninja for a few months :frowning:

But it’s perfect time to REALLY build my back, legs, and conditioning!

Time to look like this guy, but with a bigger back! LOL


#1393

Will start posting my training here again. I haven’t been logging anything and I miss it.

DOH DEADLIFT (ss: Decline Sit-Ups 5x10)
135x10
185x3
225x3
275x3
315x3
365x2
385x1
405x1
425x8
405x6
405x6

FRONT SQUAT (ss: DB Rows - 3x20)
135x5
225x3
275x3
315x3
335x4
335x4
335x4
335x4

CURLS / BAND PULL APARTS / TRICEP PUSHDOWNS
100 each


#1394

Glad to see you back! And glad to see you working around your injuries, that’s a tough break, but bearable as its not a total wash. Upwards and Onwards!


#1395

Thank you! I knew eventually something would happen, can’t have good fortune forever lol.

But it’s interesting, I always felt if I could start from the VERY beginning I wouldn’t do ANY pressing movements for like the first 6 months of lifting life. I feel like if one strengthens their legs, back, core, and conditioning, once they introduce pressing into the mix, it would be so much easier to progress and not as much imbalance overall. For example if you could only start benching once you could bb row for 225x10, your foundation would be SO much stronger.

Now I’m really going to be able to put my theory to the test!


#1396

I think you’re going to be in a great position once you get back to pressing. You have no obligations sport wise so there’s zero rush, you can still do a lot of rows, and in my experience I still see pull up gain without dooming them at all so you should be fine too. Also, no one ever companies about having too strong of a squat or deadlift.


#1397

Also wanted to add, his Shit is still crazy to me that you’re able to pull this much for this many reps double overhand at such a low bodyweight. You said you’re like 5’7” as well correct? How it are your hands roughly?


#1398

You are right man there is no rush. I figure with the muscle memory, once I get back to pressing I’ll get to my current levels within a few months. Plus aren’t squats supposed to make my arms big haha!

I’m 5’7, 178.4 right now, but I think this is where grip genetics have come into play. Naturally I’ve always had a strong back and grip. Especially support grip. Even before lifting and I was weak, my back and grip never were an issue. Maybe it was all the monkey bars, climbing, and wrestling when I was a kid lol.

My lower back especially looks ridiculous. You can see my spinal erectors pop out even when I’m wearing a shirt. My wife always says it looks like I have steel rope cables running down my back haha.

I actually have small hands for a guy (but maybe not for my size), but I use A LOT of chalk.

I learned from this guy:

Konstantin-Konstantinovs


#1399

We need a physique update from you man. Haha I’m sure you look pretty tankish from all the new strength and muscle you’ve added


#1400

BACK SQUAT (ss: Jumps 5x5)
135x10
185x3
225x3
275x3
315x5
355x5
385x10

PAUSE SQUAT (ss: Mobility work)
315x4
315x4
315x4
315x4

BB ROW (ss: Back Extensions 4x15)
225x12
225x12
225x12
225x12

SPRINT
6 x 50 yards


#1401

Hey man good to have you back logging.
Sorry to hear about the injury.
You’re still a strong MF.


#1402

Yes. That is absolutely insane. I haven’t tried a double-overhand deadlift over 315 for awhile but I think I’d be hard pressed to do a single rep at 425 without a mixed grip or straps (despite pulling 620 with straps). I’ve been doing some axle deadlifts lately so maybe this is a little better now but 425x8 double overhand with no straps (and I assume no hook grip?) is ridiculous.


#1403

I’ve done 405 DOH once and I could barely hang on for one rep. My hands are fairly big too, big enough to palm a basketball (barely).

@isdatnutty How big are your hands? Can you palm full-size basketball or is your grip just that strong?


#1404

First 4 are regular hands wrapped around the bar. Last 4 are regular hands wrapped around the bar with bar slipping out of my hands lol. Lots of chalk helps. I’ve always had a REALLY strong handshake even for a shorter guy. My dad’s handshake feels like a vice grip. Even my 92 year old grandpa can break a hand shaking it lol.

I can palm a full size basketball. I’m 5’7 and have ~7.5 inch hands. Just googled it, guess my hands are big relatively to my height lol. Never knew that.

I’ve always had a “strong grip & back” even when I was a weakling. I think all the training has just amplified it.


#1405

DEADLIFT (ss: Planks)
135x10
225x3
275x3
315x3
365x3
385x3
405x5
315x15

FRONT SQUAT (ss: DB Rows 5x10)
275x10
275x10
275x10
275x10
275x10

CURLS / BAND PULL APARTS / TRICEP PUSHDOWNS
100 each


#1406

Welcome back.

Regarding the impingement, I’ve never been diagnosed, but fairly certain I’ve run into a few. I found benefit in grabbing light dumbbells and doing partial ROM overhead pressing. I’d press RIGHT to the point of experiencing pain and then kill the rep there. I’d go very high rep, like 50-100 rep sets, and just try to pump the shoulders like mad that way. Eventual goal was to just push the pain point higher and higher into the ROM until it went away.


#1407

Yeah I’m 5’8” close to 5’9” and my hands are under 7”. I’ve double overhand pulled 405 thumbless, pulled 470 double over no video and just missed 455 double over after work on video. 425 for 8 would make me shit myself. Haha


#1408

wow a lot of front squatting man.


#1409

BACK SQUAT (ss: Decline Situps - 5x15)
135x10
185x3
225x3
275x3
315x3
365x3
385x1
405x8
405x6
405x6
315x10

BB ROW (ss: Split Squats - 4x12)
245x10
245x10
245x10
245x10
245x10

SPRINTS
6x60 yards


#1410

Haven’t really been eating and been overwhelmed with the company last week. This was my split last week and will be this week as well.

Shoulder is getting better, but still can’t do any heavy pushing. I’m building up my push ups for now. Probably another 2-4 weeks before I can do any other pressing.

But the daily rows have been feeling good lol. I switch it up from BB, DB, Cable, Chest Supported, T-bar. I just get the work in. 3-5x6-20 on any given day.

MONDAY - Back Squat, Rows, Push Ups
TUESDAY - Deadlift, Rows, Abs
WEDNESDAY - Front Squat, Rows, Lunges
THURSDAY - Power Clean, Rows, Abs
FRIDAY - Back Squat, RDL, Rows, Push Ups


#1411

BACK SQUAT (ss: Mobility)
405x8
405x6
405x6
315x11

DB ROW (ss: Decline Sit-Ups - 5x15)
120x10
120x10
100x10
100x10
100x10

JUMP ROPE
300 skips