Day 1
Overhead Press - 47.5kg x 5
Bench Press - 62kg x 8
Day 2
Back Squat - 100kg x 3Trap Bar Deadlift - 132.5kg x 7
Day 3
Bench Press - 80kg x 3
Incline Bench Press - 52.5kg x 8
Day 4
Deadlift - 175kg x 3
Front Squat - 60kg x 8
Note that the above only includes the max weight/repetition set for each T1/T2 exercise performed. I also performed accessory lifts for all days, but do not specifically track sets/reps for these exercises. I also only complete the minimum number of reps for all sets as outlined in the program, except for the 1+ sets on each day where I complete AMRAP.
Monday, November 27, 2017
Week 1
Day 1
Overhead Press - 47.5kg x 4
Bench Press - 62kg x 8
Day 2
Back Squat - 100kg x 3
Trap Bar Deadlift - 132.5kg x 7
Day 3
Bench Press - 77.5kg x 3
Incline Bench Press - 50kg x 8
Day 4
Deadlift - 170kg x 4
Front Squat - 57.5kg x 8
Note that the above only includes the max weight/repetition set for each T1/T2 exercise performed. I also performed accessory lifts for all days, but do not specifically track sets/reps for these exercises. I also only complete the minimum number of reps for all sets as outlined in the program, except for the 1+ sets on each day where I complete AMRAP.
Overhead Press - 47.5kg x 4
Bench Press - 62kg x 8
Day 2
Back Squat - 100kg x 3
Trap Bar Deadlift - 132.5kg x 7
Day 3
Bench Press - 77.5kg x 3
Incline Bench Press - 50kg x 8
Day 4
Deadlift - 170kg x 4
Front Squat - 57.5kg x 8
Note that the above only includes the max weight/repetition set for each T1/T2 exercise performed. I also performed accessory lifts for all days, but do not specifically track sets/reps for these exercises. I also only complete the minimum number of reps for all sets as outlined in the program, except for the 1+ sets on each day where I complete AMRAP.
Introduction
The purpose of this blog is to track my progress during NSuns 531 LP as well as any other NSuns programs (e.g. CAP2 and/or CAP3), which I may run subsequent to this.
For more info on the routine(s) see the links below:
https://hubpages.com/health/nSuns-531-Weight-Training-Routine
https://www.reddit.com/r/nSuns/
Background
I'm an intermediate trainee who has approximately 10 years weight training experience. My training focus is mainly strength related without completely neglecting athleticism or aesthetics. I have had a bit of fuckarounditis over the past 5 years or so not making any significant progress with my lifts, mainly driven by both diet (not eating enough calories) and training factors (not enough volume and progressive overload) which I am hoping to rectify by doing this program whilst bulking.
Physical Stats
Age: 28
Height: 178cm
Weight: 77kg
Bodyfat: ~13-14% (last tested in May 2017 by InBody Body Composition Analysis)
Starting Training Maxes
Bench 85kg
Overhead Press 50kg
Back Squat
Deadlift 180kg
Program
4 days NSuns 531 LP with OHP day
Day 1
T1: Overhead Press
T2: Flat Bench Press
Accessories: Back approx. 10-15 sets at various intensities (exercises may include variations of weighted Chin-ups/Pull-ups / DB Rows / BB Rows / Cable Rows)
Day 2
T1: Back Squat
T2: Trap Bar Deadlift
Accessories: Hamstrings/Calves approx. 5-10 sets (exercises may include Nordic Hamstring Curls, One Leg Calf Raises, RDLs, KB Swings)
Day 3
T1: Flat Bench Press
T2: Incline Bench Press / Landmine Press
Accessories: Arms/Shoulders approx. 5-10 sets (exercises may include BB Bicep Curls, DB Hammer Curls, Face Pulls)
Day 4
T1: Deadlift
T2: Front Squat
Accessories: Back approx. 10-15 sets at various intensities (exercises may include variations of weighted Chin-ups/Pull-ups / DB Rows / BB Rows / Cable Rows)
I am using the MonstrApps NSuns 531 Google Play Store App below to run this program:
https://play.google.com/store/apps/details?id=com.monstrapps.nsuns531program&hl=en
In addition to the above I'm also trying to include 'filler' exercises during rest periods to either get in extra volume (e.g. band pull aparts) or improve flexibility (e.g. hip flexor/quad stretches) and/or muscle activation (e.g. glute bridges)
Diet
I'm using MyFitnessPal to track calories - link below:
http://www.myfitnesspal.com/food/diary/rcrm89
My long-term goal body is to get to 80kg at 10% bodyfat. I am slow bulking at the moment and aiming to get up to 80kg will then likely cut down a bit. My daily calorie/macro goals are below:
Calories: 2800 kcal
Protein: at least 160g (approx. 2g/kg bodyweight)
Fat: at least 80g (approx. 1g/kg bodyweight)
I'm not too fussed about carbohydrate numbers.
Goal Training Maxes by 31 Dec 2017
Bench 100kg
Overhead Press 60kg
Back Squat 120kg
Deadlift 200kg
I plan on re-evaluating these goals at 31 Dec 2017 and from there onwards on a quarterly basis.
My overall plan is to run NSuns 531 LP as long as possible until I exhaust all my linear progression gains and then move on to either CAP2 or CAP3 i.e. if I haven't reached my quarterly targets for at least 3/4 of the lifts then I plan on moving on to CAP2 or CAP3.
For more info on the routine(s) see the links below:
https://hubpages.com/health/nSuns-531-Weight-Training-Routine
https://www.reddit.com/r/nSuns/
Background
I'm an intermediate trainee who has approximately 10 years weight training experience. My training focus is mainly strength related without completely neglecting athleticism or aesthetics. I have had a bit of fuckarounditis over the past 5 years or so not making any significant progress with my lifts, mainly driven by both diet (not eating enough calories) and training factors (not enough volume and progressive overload) which I am hoping to rectify by doing this program whilst bulking.
Physical Stats
Age: 28
Height: 178cm
Weight: 77kg
Bodyfat: ~13-14% (last tested in May 2017 by InBody Body Composition Analysis)
Starting Training Maxes
Bench 85kg
Overhead Press 50kg
Back Squat
Deadlift 180kg
Program
4 days NSuns 531 LP with OHP day
Day 1
T1: Overhead Press
T2: Flat Bench Press
Accessories: Back approx. 10-15 sets at various intensities (exercises may include variations of weighted Chin-ups/Pull-ups / DB Rows / BB Rows / Cable Rows)
Day 2
T1: Back Squat
T2: Trap Bar Deadlift
Accessories: Hamstrings/Calves approx. 5-10 sets (exercises may include Nordic Hamstring Curls, One Leg Calf Raises, RDLs, KB Swings)
Day 3
T1: Flat Bench Press
T2: Incline Bench Press / Landmine Press
Accessories: Arms/Shoulders approx. 5-10 sets (exercises may include BB Bicep Curls, DB Hammer Curls, Face Pulls)
Day 4
T1: Deadlift
T2: Front Squat
Accessories: Back approx. 10-15 sets at various intensities (exercises may include variations of weighted Chin-ups/Pull-ups / DB Rows / BB Rows / Cable Rows)
I am using the MonstrApps NSuns 531 Google Play Store App below to run this program:
https://play.google.com/store/apps/details?id=com.monstrapps.nsuns531program&hl=en
In addition to the above I'm also trying to include 'filler' exercises during rest periods to either get in extra volume (e.g. band pull aparts) or improve flexibility (e.g. hip flexor/quad stretches) and/or muscle activation (e.g. glute bridges)
Diet
I'm using MyFitnessPal to track calories - link below:
http://www.myfitnesspal.com/food/diary/rcrm89
My long-term goal body is to get to 80kg at 10% bodyfat. I am slow bulking at the moment and aiming to get up to 80kg will then likely cut down a bit. My daily calorie/macro goals are below:
Calories: 2800 kcal
Protein: at least 160g (approx. 2g/kg bodyweight)
Fat: at least 80g (approx. 1g/kg bodyweight)
I'm not too fussed about carbohydrate numbers.
Goal Training Maxes by 31 Dec 2017
Bench 100kg
Overhead Press 60kg
Back Squat 120kg
Deadlift 200kg
I plan on re-evaluating these goals at 31 Dec 2017 and from there onwards on a quarterly basis.
My overall plan is to run NSuns 531 LP as long as possible until I exhaust all my linear progression gains and then move on to either CAP2 or CAP3 i.e. if I haven't reached my quarterly targets for at least 3/4 of the lifts then I plan on moving on to CAP2 or CAP3.
Subscribe to:
Posts (Atom)