The ACTUAL Workout/Split
Since you asked
I do not want to share my split, exercises, sets and reps because I don’t want anyone following them blindly.
They are also counterintuitive if you follow mass media fitness nonsense.
But…
A few have asked so here is what last week in the gym looked like.
FIRST…
You HAVE to understand these two principles and my stance on them for my schedule, split or exercise selection to make ANY sense to you:
1.
2.
Read those… otherwise this will not make sense.
Okay, here we go:
Total minutes in the gym: 71
Everything below is done using the principles above. The number of reps doesn’t matter, because it’s to failure. I try and choose weights that keep me over 5 reps and under 12. The rest is explained in “To Failure” above.
Day 1:
1 Set
Fly Machine superset with
Incline Bench Press
1 Set:
Straight arm lat pulldowns superset with
Reverse Grip Lat Pulldown
1 Set:
Chest supported row
This was supposed to be deadlift because I didn’t expect for my strength to come back so quickly. To hit failure in the 6-10 rep range, I would have had to had well over 500lbs on the bar which is NOT something I have the capacity to fully recover from at this point. So I swapped to rows, as they are much easier to recover from.
Day 2:
1 Set
Leg Extension superset with
Leg Press
1 Set:
Lying Hamstring Curls
Day 3:
1 Set
Lateral Raise machine superset with
Rear Delt Fly Machine
1 Set
Barbell Curls superset with
Reverse Grip Lat Pulldown
1 Set
Tricep Pressdowns superset with
Dips (3 reps, needed assistance on each. Couldn’t even hold myself up to attempt a 4th)
And… that’s it.
And about the deadlift…
Remember, I was dedicated to strength sports for a long time.
The current program is not designed for strength, nor do I care to be stronger than necessary to function day to day. It’s helpful to remember that I have pulled in the 600s and 700s many times - so some level of that will come back, it is not being developed by what I’m doing now.
What I am doing now allowed me to get back to baseline faster than I ever thought possible, I doubt it will make me stronger than I’ve been in the past - and that’s okay because that is not the goal.
And now, we can relive the last 12 years of Nic deadlifting stuff:
12 years ago, my first strongman competition... before i really knew what I was doing. 405 x 21:
11 years ago...when I started figuring out how stuff works...my first 650lb deadlift:
and for good measure……
Here's a 740lb pull before Night of the Living Deadlift in Nashville. (I don’t know how to embed a short)
Stay tuned for “Nic Pressing Stuff Over His Head Like an Idiot”…
And Nic picks up rocks…
DISCLAIMER: Pressing stuff over your head, deadlifting like a maniac and picking up rocks is kinda stupid. I would totally still do it, but I’m kinda stupid.