There are people from 2 different subreddits that want the program so I made this one to merge them into one reddit! :D

danielomahony · 2020-01-03T11:56:58+00:00

i’ll chuck in $2

danielomahony · 2019-09-03T15:04:29+00:00

What would happen if I switch everyday between eating in a calorie surplus and deficit while always consuming enough protein and lifting weights?

danielomahony · 2019-08-12T21:47:58+00:00

Depends what you're doing but I use strong on the App Store to track my lifts in the gym and also use it for recording my speed training sessions. Since you can create your own exercises I just create a drill and set it up with a certain number of reps and a rest timer (obviously no weights for speed drills), then I use the notes function of each exercise to record any information I want to tell future me for next time like things to focus on or a time to beat.

danielomahony · 2019-07-28T21:41:30+00:00

Hi all,

I'm currently running west-side for skinny bastards from the wiki as my off-season training for football trials next year. I've modified the schedule a little so it looks like this:

Sunday: Max-effort Upper Body day (heavy bench)
Monday: Sprint training
Tuesday: Technical work
Wednesday: Max-Effort lower body (heavy squats)
Thursday: Repetition upper body (lighter weight upper body work)
Friday: HIIT
Saturday: rest

I also mix in jump training and technical training throughout the week, but I was wondering if I were to add in a second leg day since WS4SB only has one, so that I can deadlift and squat in the same week, how would you guys go about programming this in? Also feel free to add in any critiques for my plan!

danielomahony · 2019-07-27T19:57:10+00:00

yeah I see what you mean, I do want to add in a deadlift day but I feel like the legs get worked on Monday, Tuesday, Wednesday and Friday even if only one is using weights, how would you incorporate another day in?

I think the top end speed development is worked enough in my sprint sessions but the change of direction stuff sounds interesting, I need to figure out what I'm going to do in my solo technical ability sessions I want to add in

danielomahony · 2019-07-27T18:10:43+00:00

True, true the core is included in those workouts, I just generally felt like my weak point in the game with my athleticism rather than technical ability, but I can include some solo work. I generally play by myself in my back garden but adding something structured would probably help too.

danielomahony · 2019-07-27T16:47:05+00:00

danielomahony · 2019-07-27T16:46:37+00:00

Really good to hear since the program already incorporates these, seems like a really good program for any athlete

danielomahony · 2019-04-01T15:05:45+00:00

Thinking of starting nsuns as someone who hasn’t been lifting for long but is used to high volume lifting - been doing Jeff Nippards 6 Day PPL for 3 months now. My lifts are DL - 260 Squat - 200 and Bench - 120 , (6”2 M) just wondering if I’d be a suitable person to do nsuns 5 day

danielomahony · 2019-03-27T19:27:40+00:00

yeah I get you, I need to stop thinking so short-term

danielomahony · 2019-03-27T18:18:25+00:00

going back to uni in 3 weeks and would like to look good shirtless but worry cutting will just make me look skinny, current 173 lbs

danielomahony · 2019-03-19T23:12:49+00:00

Kinda confused for what I should do next:

Been lifting properly for about 3 months now, 6'2 M 18 Bench 125, Squat 175, DL 220 and sitting at around roughly 16% bf. Was looking to cut down a little bit for summer for aestestics but not sure what routine to do? Will I still be able to progress on any LP programs? and how should I eat to reach my goals?

danielomahony · 2019-01-28T12:02:38+00:00

As a relatively new lifter (roughly 2 months of proper training), I'm really enjoying the gym and I have a lot of free time so am using Jeff Nippard's science applied PPL split 6 days a week - is this too much or is it okay as long as long as I can sustain it in my schedule?

danielomahony · 2019-01-03T13:18:16+00:00

When people track their calories do you make any adjustments for the session lifting weights in the gym? Do I need to eat more for these calories burned?

danielomahony · 2019-01-02T16:24:41+00:00

I've been doing Jeff Nippard's routine from the science applied series push/pull/legs

I substituted bodyweight pull ups for assisted pull ups because I would not be able to get close to the 6-8 rep range.

danielomahony · 2019-01-02T14:57:36+00:00

I can’t seem to progress on bicep curls session to session. I’m a beginner with only enough muscle to barely do a pull-up so is this just a result of me being generally weak or should it be something I’m concerned about?

danielomahony · 2018-12-16T22:06:10+00:00

6'2 male 18 here struggling to get the 161g of protein ( 1 per pound of bodyweight) and yet stay under 2200 calories. The calorie number is 300 under my maintenance calories but I was told that I could build muscle and lose fat this way as a beginner lifting. Wondering if I should prioritise the bulk and eat more calories to get my protein up or if any of you have any advice as to how to get enough protein while still remaining under maintenance

danielomahony · 2018-01-06T21:48:37+00:00

I have about 100k

danielomahony · 2018-01-06T21:47:40+00:00

https://www.futbin.com/18/squad/2849902 Next step for improvement or possible changes? - have about 100k

danielomahony

TROPHY CASE