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Ole_Boy’s NeverSate Log

NeverSate 12 Week Linear Program

Age: 31
Height: 6’2
Weight: 235

Bench Press: 275
Press: 155
Squat: 365
Deadlift Sumo: 405
Deadlift Conventional: 365

Not tracking any macros. Herniated my lower back for the 20th time 2 weeks ago squatting without a belt.

Goals
Bench Press: 315
Squat: 405
Deadlift: 500

Monday July 13, 2020

Week 1 Day 1 - Bench Press

1A - Barbell Row - 95x8, 115x8, 135x8, 140x8
1B - Bench Press - 135x8, 155x8, 175x8, 185x8
1C - Russian Twist BW - 4x10
1D - 90 seconds rest

2A - 1 arm cable row - 4x12 @ 50 lbs
2B - Close grip bench press - 135x8, 140x8, 145x8, 150x8
2C - Russian twist - 4x10
2D - 90 seconds rest

2x12-15
3A - Cable fly
3B - Banded Tricep Pressdown
3C - hammer curl

Conditioning
Airdyne - 5 minutes (46 calories)

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What did you learn?

In for the Brian man crush! (And the fact your very similar stats to me - I’m running dark horse, in the third week and loving it).

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Might run dark horse after this. I definitely will not be squatting beltless ever again.

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Wednesday July 15, 2020

Week 1 Day 2 - Deadlift

1A - KB Swing x 10
1B - Deadlift - 135x8, 155x8, 185x8, 205x8
1C - Abmat sit-ups x 10
1D - 90 seconds rest

2A - Vertical Jump x 3
2B - SLDL - 135x8, 140x8, 145x8, 150x8
2C - Lying leg raise x 10
2D - 90 seconds rest

2x12-15
3A - Good Morning
3B - Rope Row
3C - Reverse Db curl

Conditioning
Airdyne - 5 minutes fast pace.

Thursday July 16, 2020

Week 1 Day 3 - Overhead Press

1A - Weighted Pullup w/25 lbs - 3 Reps
1B - Press - 65x8, 95x8, 100x8, 105x8
1C - High to low band wood chopper x 12
1D - 90 seconds rest

2A - Weighted Pullup w/25 lbs - 3 Reps
2B - Seated DB Overhead press - 25x8, 30x8, 35x8, 40x8
2C - Suitcase Carry w/50 lbs
2D - 90 seconds rest

2x12-15
3A - Arnold Press
3B - Lateral raise
3C - Face Pull 1 arm band

Conditioning
1000 meter row - 3:55.5

Woke up late and only had a glass of orange juice before my lift.

What about other considerations beyond the belt? How often are you squatting when you herniated your back? Is your belt making up for a core weakness (or another weakness)? At what percentage of your max are you training? Do you use a training max or are you basing your training off of your best performance?

I’m not saying that you are wrong, I’m just curious what your thought process has been like.

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I was Squatting around twice a week. Only re-herniated when I squat beltless over 85% or so. I use a training max which is usually around 85%-90% of my estimated 1RM. I originally herniated it in 2009 and I’ve redone it numerous times. I hate core work but I’ve been doing it 4 times a week now. Bracing and breathing have been good but it still gets aggravated. Even repetitive vertical compression like running aggravate it. I’ve done both high bar and know I only low bar back squat. It’s been a work in progress dealing with it.

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Friday July 17, 2020

Week 1 Day 4 - Squat

1A - KB Swing - 10 Reps
1B - Squat - 135x8, 155x8, 185x8, 205x8
1C - Plank
1D - Rest 90 seconds

2A - Vertical Jump x 3
2B - Front Squat - 135x8, 140x8, 145x8, 150x8
2C - Plank
2D - Rest 90 seconds

2x12-15
3A - Farmers Carry w/80 lbs
3B - Band row
3C - Reverse barbell curl

Not enough time for conditioning. Woke up later again and only had 1 scoop of whey, orange juice, and a snickers ice cream bar.

I feel you, bro. Keep learning and fighting.

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That’s my sorta eating!

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Sunday July 19, 2020

Week 2 Day 1 - Bench Press

1A - Barbell Row - 4x10 @ 135 lbs
1B - Bench Press - 135x8, 155x8, 185x8, 195x8
1C - Russian Twist - 4x10 w/25 lb KB
1D - 90 seconds

2A - SA cable row - 4x12 @ 55
2B - close grip bench press - 135x8, 145x8, 155x8, 160x8
2C - High to low band woodchopper - 4x12
2D - 90 seconds rest

2x12-15
3A - DB incline press
3B - Db incline fly
3C - SA Pressdown

Again, not enough time for conditioning. I need to get in earlier. Starting to get sick but felt good today. Trail mix and 2 scoops of whey pre lift.

Snickers? Really man? I thought better of you.

Good work @ole_boy89, in for the log

What’s wrong with a Snickers?!

Snickers are like the Picnic bar of the MCU (Mars Cinematic Universe)

To be fair it was the ice cream version.

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Week 2 Day 2

Monday July 20, 2020 - Deadlift

1A - KB Swing x 10
1B - Deadlift - 135x8, 185x8, 205x8, 225x8
1C - Plank
1D - 90 seconds rest

2A - KB Snatch x 5 each arm
2B - SLDL - 135x8, 155x8, 165x8, 175x8
2C - Hanging one raise
2D - 90 seconds rest

2x12-15
3A - Band row
3B - farmers walk
3C - reverse curl

Conditioning
2 Rounds
5 Burpees
5 KB Swings
5 pull-ups

Still sick. Only had a doughnut and 1 scoop of whey prior to lifting. Did feel strong today and could have done more on the 2 main lifts but I have 2 more weeks to push the 8 rep range.

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That’s even better!

@dagill2 - I have no fancy pop culture references to draw on, so I’ll just say it as it is - you’re wrong.

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Tuesday July 21, 2020

Week 2 Day 3 - Press

1A - Weighted Pullup - 3 Reps w/25 lb kb
1B - Press - 65x8, 85x8, 115x8, 120x8
1C - high to low band woodchopper
1D - 90 seconds rest

2A - Weighted Pullup - 3 Reps w/25 lb in
2B - DB overhead press - 30x8, 35x8, 40x8, 45x8
2C - high to low band woodchopper
2D - 90 seconds rest

2x12-15
3A - Lateral Db raise
3B - face Pull
3C - shrug

Conditioning
Press @ 95 lbs/Pullup/Burpee. +1 each round
Rounds completed in 10 minutes (only time for 3 rounds)

Felt good today. Still sick but almost over it.

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Darkhorse Program 12 Weeks

I plan on running the Darkhorse program, testing my 1RM maxes for the 4 main lifts, then running the Powerbuilding program. I plan on eating around 3200 calories a day but it won’t be strict. 3 weeks post disc herniation. Not trying to gain anymore mass. My weeks are based around my work schedule which is a 5 on 2 off 5 on 3 off schedule.

Stats
Height - 6’2
Weight - 230-235 lbs

Bench Press - 275 lbs
Press - 160 lbs
Squat - 365 lbs
Sumo Deadlift - 405
Conventional Deadlift - 365

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