nbry lifting

Program Changelog

Evolution and updates to the NBRY lifting program.

NBRY Program Version History
Date Update
12/7/2024 Begin learning the main lifts. Do simple 5x5 program for SBD.
2025 Ongoing technique adjustments and experimentation. Trying other compound movements to round out "The Big Six". Still refining form.
12/6/2025 Reset approach and begin structured training.
  • 3-day program with two alternating days (Day A / Day B)
  • ABA / BAB format (2-week cycle)
  • 5x5-oriented with linear progression applied per day
  • Adding minimal isolation work (curls, side delts, abs)
1/24/2026 Linear progression stalled due to fatigue.
  • Introduced deload weeks
  • Introduce more isolation work (tricep)
2/10/2026 Reorganized lift distribution:
  • Day A → Squat, OHP
  • Day B → Bench, Deadlift
Rationale: Squat + Bench together caused excessive fatigue and reduced bench performance. Deadlifts are fatiguing, but manageable after bench. Bench has minimal impact on deadlift performance.
2/10/2026 Introduced 7-week block periodization:
  • 2 weeks accumulation
  • 2 weeks strength
  • 2 weeks intensification
  • 1 week deload
3/3/2026 Moved from 3-day alternating structure to 4-day symmetrical split (AB / AB)
3/10/2026 Adjusted hinge volume:
  • Replaced one deadlift day with RDL
  • Now: 1 Deadlift day + 1 RDL day per week
Rationale: Two deadlift days created excessive fatigue. Needed more hamstring/glute hypertrophy work.
3/23/2026 Updated periodization to 5-week blocks:
  • 2 weeks accumulation
  • 2 weeks intensification
  • 1 week deload
Rationale: 7-week blocks felt too slow for current training level.
3/23/2026 Expanded from 2-day structure to 4 distinct training days:
  • Day 1: Squat (volume emphasis)
  • Day 2: Bench (lighter) + RDL
  • Day 3: Bench (heavy) + Deadlift
  • Day 4: Squat (intensity emphasis)
3/23/2026 Refined squat distribution during Accumulation Block:
  • Day 1 = primary volume squat day
  • Day 4 = lower volume, higher intensity squat day
4/7/2026 Added Dumbbell Bench Press to Day 2. Goal: increase chest hypertrophy. Complements lower volume bench work on this day vs Day 3.
4/24/2026 Added isolation work: Calf raises, Wrist extensions, Wrist curls. These are supersetted. At this point, all major muscle groups are covered (except neck).
5/1/2026 Intensification Squat re-structure: Moving to a top set (0.85 tune) followed by 3 backoff sets (0.8 tune). Mixture of very high intensity, followed by relatively intense but more manageable volume.
5/2/2026 Exercise selection for core workouts, and exercise order:
  • Day 2: Move dumbbell bench press to after pullups.
  • Day 3: Replace Ab Wheel with Reverse Crunch
Rationale: Day 2: Prevent fatigue from having to press too closely after bench press. Day 3: Ab Wheel is great, but Reverse Crunch apparently biases the lower abs more, which is a great exercise to combine with ab mat situp that biases the upper abs.
In Progress [_j page] Journal improvements needed:
  • Add starting/reference values
  • Account for weight reductions when needed
  • Either redesign interface or provide clearer instructions
TBD Add secondary vertical press movement to Day 4 (e.g. dumbbell OHP). Currently limited by equipment.
TBD Add secondary vertical pull movement to Day 3 (e.g. lat pulldown). Currently limited by equipment.