Log

[NurseKnuckles]

March 11, 2021

Deadlift
135x5
225x4
260x3
315x3x EMOM for 10m

CGBP
135x10
145x10
150x10x3

Pull-ups
BWx7,6,6

 

[NurseKnuckles]

March 13, 2021

HB Squat
135x5
165x5
195x20
195x5
Goal was to hit 24 reps today.

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

Pull-ups
BWx7,7,6

 

[NurseKnuckles]

March 16, 2021

RECOVERY WEEK
Squat
135x8
160xx8
200x8x3

Bench
170x5
180x5
170x4 EMOM for 8 min.

Pull-ups
BW 7,7,7

BB Reverse Lunge
150x12x2

 

[NurseKnuckles]

March 18, 2021

RECOVERY WEEK
Deadlift
185x5
225x4
265x3
295x3 EMOM (8 minutes)

CGBP
135x8
145x8
150x8x3

Pull-ups
BWx8,7,7

Farmers Walks
120 ea. Hand

 

[NurseKnuckles]

March 19, 2021

RECOVERY WEEK
Hang PC
95x5
115x5
135x5
155x2x5 (EMOM)
160x2x5 (EMOM)
165x1x5 (EMOM)

HB Squat
135x5
155x5
190x20

Bench (3 second pause)
135x5
145x5
160x5x3

Pull-ups
BWx8,8,7

 

[NurseKnuckles]

March 22, 2021

Squat
135x5
165x5
205x4
240x3
265x2
285x2
300x2
200x5 EMOM for 8 min.

Bench
170x5 EMOM for 10 min.

Farmers Walks
130 in each hand.

 

[NurseKnuckles]

If anyone wants to blast their volume in the squat, just do 5reps of 55-57% every minute on the minute for 8 minutes.

 

[NurseKnuckles]

March 24, 2021

Deadlift
135x5
225x5
245x5
285x3
335x1
260x5
310x3
355x2 EMOM for 8 minutes.

CGBP (2 second pause)
135x5
150x5
175x4
190x3x3
195x2

Chest Supported Rows
45x10x3

Plate Circuit
45XAMRAP

 

[NurseKnuckles]

March 26, 2021

HB Squat (TEMPO 5010)
140x5
160x3
195x1
160x5
195x3
230x1

Bench Press
80x5
110x5
135x4
155x3
175x2
190x2
200x2

Split Squat
155x2x12

Various plate exercises as super sets

 

[NurseKnuckles]

March 29, 2021

Squat
135x5
160x5
200x5
225x4
240x3
260x2
295x1
310x1
200x5 EMOM for 10 minutes

Bench Press
180x5 EMOM for 10 minutes (FUCKING BRUTAL - I couldn't get emom but I got as many sets as possible...)

Farmers Walk
140 in each hand

 

[NurseKnuckles]

March 31, 2021

Deadlift
250x5
300x3
345x1
275x5
325x3
370x2x EMOM for 8 minutes

CGBP (2 second pause)
150x5
175x4
190x3x2
195x2x2

Reverse Flys
25x3x12

OHP ss BOR
110x5+6 EMOM for 8 minutes

 

[NurseKnuckles]

April 2, 2021

HB Squat (5010)
160x6
195x4
230x2
195x6
230x4
265x2

Bench Press
105x5
130x5
150x4
160x3
175x2
195x2
205x2

Split Squat
160x12x2

Farmers Walk - for distance
50 in each hand.

 

[NurseKnuckles]

April 8, 2021

Squat
225x5
240x5
265x4
285x3
310x2
330x1
355x1 PR!

250x3 (EMOM for 10 minutes)

Bench
195x3 (EMOM for 10 minutes)

Plate Circuit
45x12x2

 

[NurseKnuckles]

Back to the grind!

April 19, 2021

Squat
130x5
165x5
210x5
240x5
250x5
265x5x3

OHP
110x5 EMOM for 8 minutes

DB SLDL
45x12x2 (4010)

 

[NurseKnuckles]

April 21, 2021

Deadlifts
185x5
235x4
265x3
295x3 EMOM for 8 minutes

CGBP
135x8
145x8
150x8x3

BOR
115x12x2 (2010)

Knee raises
12x3

 

[NurseKnuckles]

I haven't worn a training belt is ages. I feel better about hitting PRs beltless. I'd be curious to see what my squat is with a belt and shit.

 

[MilkManUK]

April 8, 2021

Squat
225x5
240x5
265x4
285x3
310x2
330x1
355x1 PR!

250x3 (EMOM for 10 minutes)

Bench
195x3 (EMOM for 10 minutes)

Plate Circuit
45x12x2

Sorry Nurse, I somehow missed this post - congratulations on the PR, the hard work and volume is paying off!

 

[NurseKnuckles]

Sorry Nurse, I somehow missed this post - congratulations on the PR, the hard work and volume is paying off!

Smart programming, duh!!! LOL
Thanks. I am really happy with the progress.

 

[NurseKnuckles]

April 23, 2021

HB Squat
135x5
165x5
185x22

OHP
85x5
100x5x4 (3s pause)

DB Curls
45x8x4

Farmers Walks
90 in each hand

 

[NurseKnuckles]

April 26, 2021

Squat
145x5
185x5
210x5
235x5
255x5
270x5x3

OHP
110x5 EMOM for 8 mins.

DB SLDL
50x12x2 (2010)