Napoleon Complex

[NickSP]

new training template, Beyond 531

bench new TM 220
bar x some
65x5
90x5
110x5
130x4
155x3
175x1
200x1
220x6
230x1
155x8 x 5 sets

all accessory done in between bench:
face pulls
4 sets x10

chest supported row
3 sets x10

BB curl
7 sets x10

internal/external rotation

[NickSP]

squat TM 310
bar x some
95x5
125x5
155x5
185x3
215x1
250x1
280x1
310x5
215x7 x3 sets

everything else done in between squats:
leg curl
5 sets x10

GHR
3 sets x8

ab pulldowns
3 sets x15

[NickSP]

DL TM 400
160x5
200x5
240x3
280x2
320x1
360x1
400x4
320x5
280x5

Press TM 160
80x5
95x5
105x5
120x5
135x9

everything else done in between sets of DL and Press:
1 warm up set pulldowns

pull ups
9 sets x5

DB shrugs
4 sets x15

internal/external rotation

[NickSP]

bench
65x5
90x5
110x5
130x5
155x3
175x2
200x1
220x7
165x6 x4 sets

all done in between bench:
neutral pulldown
5 sets x12

CSR
3 sets x10

BB curl
4 sets x15

internal/external rotation

[NickSP]

squat
95x5
125x5
155x5
185x4
215x3
250x2
280x1
310x1
215x3
250x2
280x1
310x1
325x1

all done in between squats:
leg curl
5 sets x12

ab pulldowns
7 sets x15

[NickSP]

DL
160x5
200x5
240x5
280x3
320x1
360x1
400x5

Press
80x5
95x5
110x3
130x3
145x7
110x8 x3 sets

all done in between sets of DL/Press:
1 warmup set pulldowns

pullups
10 sets x5

DB shrugs
4 sets x20

internal/external rotation

[Mr. Aestheticz]

Keep pushing and paying your dues kid always respect that about yuh!

[NickSP]

bench
65x5
90x5
110x5
130x3
155x3
175x1
200x1
220x1
230x1
240x1
155x8 x3 sets

all done between sets of bench:

face pull
3 sets x20

underhand pulldown
3 sets x15

CSR
3 sets x10

BB curl
3 sets x15

internal/external rotation

[NickSP]

Keep pushing and paying your dues kid always respect that about yuh!

Thanks man, training's not top notch right now, but it's not first priority either. Been working second shift in a warehouse for the last couple months, and the last few weeks have been 50 hour weeks. Also trying to get some finances together to see how I can lower bills. My biggest fault is that I haven't been keeping up with enough food, so I'm glad that I've at least maintained this much strength on the big lifts. Our hours will be drastically lower in a week or two, so I'll be able to start kicking some ass in the gym. And not to be a program-hopping asshole, but I think this change was a mistake. Instead of thinking a fancy program change was the key, I should have just been more patient with training, work on eating big, and accept the fact that PRs aren't always constant, especially while adjusting to the extra labor. Gonna take a real easy deload after DL/press this week, and stick to the basic program.

[NickSP]

squat
95x5
125x5
155x5
185x5
215x3
250x3
280x1
310x1
325x1 ish, the plates hit the saftey bar hard on one side so that fucked me up...took the bars out and did it one more time for a deep, quality rep

in between sets of the main lift:
lying leg curl
5 sets x15

ab pulldowns
4 sets x15

as excited as I was for this template, I don't think it's for me. I need to stick to the idea that reps build strength, and I think a more thorough warm up would be beneficial....going back to the old program, perhaps with more progressive volume.

[NickSP]

back at it full force

bench wk 1, basic 531, training max 225
bar x some
95x10
135x8
145x5
170x5
190x10

face pulls, in between bench
5 sets x12

CG bench
135x10 x5 sets

underhand pulldowns, in between CG bench
5 sets x10

BB curls
4 sets x15

internal/external rotation

honestly, not too horrible considering I haven't done much productive training in the last two weeks, my bodweight is down to about 183, didn't even put my wraps on, and no hand off. All reps of all work sets still paused, warm ups will be touch n go.

[NickSP]

ok NOW training officially sucks

squat wk 1 TM 320
bar x some
135x8
185x6
210x5
240x5
270x5

lying leg curl, in between squats
5 sets x10

narrow stance, high bar
145x10 x5 sets

decline situps
5 sets x10

[NickSP]

DL wk 1 TM 410
135x6
185x5
225x5
265x5
310x5
350x5

sumo
225x6 x4 sets

Press wk 1 TM 165
bar x some
65x10
105x5
125x5
140x5
105x8 x3 sets

pullups, in between everything else
10 sets x5

DB shrug, in between sets of Press
6 sets x20

internal/external rotation

[NickSP]

bench wk 2
bar x some
95x8
135x8
160x3
180x3
205x7

CG bench
140x10 x5 sets

alternated with:
CSR
5 sets x10

underhand pulldown --superset: BB curls
4 sets x10 for both

internal/external rotation

[NickSP]

just went in to do my minimum workout

squat wk 2
bar x some
135x8
185x5
225x3
255x3
290x3

[NickSP]

DL wk 2
135x6
185x5
225x4
285x3
330x3
370x3

sumo
230x6 x4 sets

Press
bar x some
65x8
95x5
115x3
130x3
150x3

everything else done in between those 3 lifts:
warm up set of pulldowns

pullups
10 sets x5

DB shrug
4 sets x20

internal/external rotation

[NickSP]

bench wk 3
bar x some
95x10
135x8
155x3
170x5
190x3
215x5

CG bench
145x10 x5 sets

BB curl --superset: pushdowns
3 sets x10 --x15

internal/external rotation

[NickSP]

squat wk 3
bar x some
135x8
185x5
225x3
240x5
270x3
305x4
240x5 x3 sets

GHR
5 sets x10

[NickSP]

wk 3
DL
135x5
185x5
225x3
275x3
310x5
350x3
390x3

Press
65x6
95x5
125x5
140x3
155x3
125x5 x3 sets

pullups, alternated with Press
8 sets x6

rotator cuff

[NickSP]

Still have napoleon complex, still train for strength, still enjoy rep work a little too much, still keep sessions overly simple

DL
135 x a few
225 x 8
315 x 5
365 x 3
405 x 8

3-4 sets each of two leg curl machines, 10-15 reps

That is all.


quick overview

very easy bench, close grip work, any chest/shoulder/tricep assistance
deads, hamstrings
day off
bench, lats/back/bis
squat, abs, maybe leg extensions? usually not
day off
repeat

I'm a PLer so I don't count or measure things, but I don't sit around eating poptarts and oreos either.
I don't really do intermittent fasting but I do try to keep my food to a 12-hour shift of eating -->12-hours not.

-9:00 am ish : 2 scoops animal whey, half a can of smoked oysters, roughly 1/4 cup pumpkin seeds, 2 bananas and other fresh fruit
-lunch : 2 x 1/4 lb chicken patties, roughly 2 tbsp almond butter, 4 slices martins potato whole wheat bread, 5 oz container oikos greek yogurt
-5:00 ish /PWO : 2 scoops animal whey
-7:00 ish : 2 chicken thighs, 2/3 cup (dry) white rice, handfuls of fresh baby carrots and broccoli
-9:00 ish : 6 whole eggs

cheese and ketchup on everything (JK but only kind of)
if I want/have time to snack, usually more carrots, fruit, another almond butter sandwich or another greek yogurt
No I do not ever skip yolks and neither should you
bought animal stak for the first time today (im 30) so this should be fun