Quick and dirty.
Replies
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Welcome sir!In.
On such a low week, you're gonna have some tough lifts. I only skimmed through your posts (sorry super busy) but a couple things that stuck out to me.
1) If you're cutting did you reset your weights? when i go in for a cut i tend to take my training maxes back by a couple of months so im working in a comfortable range
2) If the bar is moving on your back when you squat heavy. Apply chalk.
1) No, but I had recently done a 10% deload of all my maxes. I still think this was a fluke and not calorie related but I'll know for sure next week.
2) Unfortunately I can't at the gym I'm at =(
I did make some positional changes that seemed to have helped quite a bit. Moved my hands further in and more forcefully retracting my elbows seems to have helped. At least the last couple of sessions have gone much better.0 -
Time for a refeed.
Woke up today at 184.2, somehow. LOL.
So that's now 4.8 lbs in 9 days. Obviously a lot of this is just fluid weight from such a significant carb decrease.
Rest day today, tomorrow AM squats will happen.0 -
It's those Bieber macros....you gonna go into starvation mode soon...mark my words!0
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Refeed yesterday ended at the following:
3,127
499
47
191
Weigh in today at 185.6, up the 1.2 I dropped yesterday but that's to be expected after a 500g CHO day. It was quite enjoyable and hunger is blunted.
Leaving in about 20 minutes for an early AM squat session and I can't wait to get under the bar.
I've been doing a lot of thinking about technique and programming. I expect to be making some changes on the next bulk, although I'm not sure what they are yet.
Regarding bench, I'm certainly in need of some fine tuning. I did some filming from the side and my forearms aren't quite vertical at the bottom of the press. It's very likely that I'm losing some drive from this so I'll be looking to correct that. It's tricky though because I have some shoulder issues that basically demand that I tuck my elbows quite heavily on the bench (VERY narrow elbows at the bottom). I'm worried that I'll have to bring the bar down to my damn navel in order to set the forearms properly. LOL.
#nerdingout0 -
Some data, just because it's good to look at.
Cut start date: 10/2/13
Starting weight: 189.0
Starting navel measurement: 34"
Starting waist measurement: 33"
Current weight: 183.4
Navel: 32.75
Waist: 32.5
Average intake:
Calories: 2231
Carbs: 260g
Fats: 58g
Protein:188g
Intake will sit around the ~2350 mark with a refeed Friday or Saturday. The following week I'll step calories up to the 2500 range.
Squats today. Also considering adding in Agile 8 (or the updated version) at home, daily.0 -
So I started Agile 8 today and I'm looking forward to the benefits I may reap from this, being that my mobility is pretty poor overall. Although, it's improved significantly since I began squatting.
Leg day today.
Squats:
135x5,3,3
185,3,3
225x1
265x1
295x1
325x1
355x1 <--- this one went up fast.
Feelin' good.......
405x1
In fairness, depth is highly suspect here. Max depth occurs between 24 and 25s on this clip. Lines in the shorts and the knee brace make it harder to tell. I'm still quite pleased though. Going to force myself to take a bit of time off of 1rm squats since it seems like I'm pushing for singles err'day but I'll hit it deeper next time I attempt it, that's for sure.
http://www.youtube.com/watch?v=chpYmiso00o
Then I thought I'd try some rep work on back squats.
285x1 I'm done. LMFAO. Seriously I was hashed. I said f$%k it and took a rest, and ate the other half of my banana. hnng
Front squats
135x5
185x3
225x1
255x5 <--- rep PR at that weight
205x7
205x8
Deadlifts:
135x ... some.
185x some more.
225x1,1,1
275x1,1
Stopped there, I was basically trash at that point. That 405 knocked the *kitten* out of me.
Seated Calf Raise
90lbs x 15x3
Weighted Back Hyper
25lbx10,8
Leg Curls
110x10x80 -
Squats:
405x1
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Today marks exactly two weeks.
183.4 today, same as yesterday. Down from 189.
Update pics.
Start pics on page 1.0 -
Ridiculousness.0
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Jeepers, that's one hell of a change in two weeks. Kudos to you!!0
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good work so far0
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Today: Upper, Bench 5/3/1 main.
Did Agile 8 last night at home. Man does that SUCK the day after a squat PR! OWWWW
Came in at 184.6 today, slightly bloated. Off to the gym in a bit!0 -
Today (post 2):
Bench:
185x3
205x1
225x1
240x1
255x3
230x3
205x8
Deadlifts (I decided to pull a few since I'm trying to reposition deads in my program.
275x1
315x1
365x1
365x1
385x1
315x1
Then I was asked by one of the trainers to deadlift more quietly because her client was "having a hard time concentrating" with the noise the weights were making. I said "I can't go quiter but I'll stop now" and I stopped. I was certainly angry at the issue (it's not the trainers fault). I thought I was in a gym and not an office.
Weighted chins:
BWx5
BW+90x5
BW+45x10
BW+45x6
Overhead Press
135x10,6
Then I left, pissed off.0 -
Squats:
405x1
Very impressive indeed!0 -
Thanks!
Yesterday (rest) Weigh in- 183.8
Today: 183.4
Refeeding today and leg day. Going to take it easy today on the back squats. Might even front squat first just to see how that goes when I'm fresh.0 -
Wasn't feeling it with back squats today so it's good that I was planning on laying off anyways.
135x5
135x5
135x5
185x5
225x3
255x5
255x5
275x2
275x2
Front Squats
135x5
135x5
185x1
205x1
225x1
255x1
275x1
Then I filmed a set at 205 for reps for the O35 forum contest at bb.com.
205x11. Depth good, but I should be good for more reps. Will upload the clip later along with a few others.
185x8
Bb glute bridge.
135
135
185
Didn't count reps. These suck, they hurt my penorbone area so bad, but it's a great exercise...need to learn more or acquire bigger pad or less boney junk region.
Pull throughs
3x8x11plates (stack)
Calves
90x12x40 -
Post refeed today: 182.8 for a new low.
I've got some mid-back pain and what feels like a cold coming on (started yesterday, continued today but it's not a full blown cold yet, it's a "here it comes" sort of thing)... so, I'm resting.
Will bring calories up another 100 today or tomorrow. I'm basically at a point where my results are "good enough" for the purposes of this fast cut. I expect to drop about another 1 to 2 lbs on the way up to maintenance from here.
Will continue to update this thread and I'll post side by side pics in a week or two.0 -
182.8 again today.
Yesterday was a spontaneous rest day due to not feeling well. I'm better today, not 100% but I think this was just a short 2-3 day sinus thing.
Went in tonight for OHP. I normally don't lift in the evening.
5/3/1 day today with 175 as my calculation. Lately I've been doing the sets in reverse when I can, and I enjoy it quite a bit.
Warmed up with the bar and then 95lbs.
Then I did a run up to the top set as follows:
115x3
135x1
155x1
165x4 <--- top set of 5/3/1. Did not have 5 in the tank, #4 barely made it.
185x1 (threw this in just to see if I could press BW after that 165x4)
150x3 <----middle set of 5/3/1
135x8 <---- bottom set +5lbs. I was feeling solid so I was lazy and left the plates on. Was supposed to be 130x5.
115x8
115x7
Rest times were kept fairly low on the last 3 sets.
Chins:
BWx5
BW+70x8
BW+45x8
BW+45x5
Bench
155x5
185x3
205x1
225x5 (Didn't get a spotter, definitely had 6, probably had 7. Was pleased overall considering this is post OHP)
185x8
165x7
Cable Flies
27.5x10
30x10
30x10
Face Pulls
12x8
10x10
10x12
So when I got home my plan was to have 4 eggs, a sausage, some ham, and then later have some oats and berries. Then I checked my log and realized I planned 250g of potato and for some reason I didn't remember until just before I was going to eat. Feels like I won a prize getting to eat that potato. hnnngg!!!0 -
ridiculous OHP! Farkin' BW! That has been a goal of mine for a LONG time.
You really do lose weight pretty quick when you start cutting hey.0 -
ridiculous OHP! Farkin' BW! That has been a goal of mine for a LONG time.
You really do lose weight pretty quick when you start cutting hey.
Thanks. PR on OHP is 190 but I was quite pleased to get 185 up after hitting 165x4. That's promising. Hoping to crack 200 on the rest of this bulk.
Re: Cut: it's taken me a while to get the hang of things but I'm pretty confident that I can lean out (at least by recreational bb'ing standards) fairly fast. I won't quite get to the 10% mark on this cut but it's "good enough". Should be able to ramp cals up into a bulk through the spring now and not end up too fat. Had I not taken this short break I'd have ended up over 200lbs by end of bulk and I think that's a bit high. I would prefer to stay around the ~195 mark or so, so that I'm not putting myself into a position to have to cut for 16-20 weeks. Would rather keep the cut to 8-12 weeks. At least that's my current theory
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Today 10/22/13
Did a leg day this evening. Second evening in a row training at night (I'm an AM lifter typically).
It went well. I'm pleased overall.
Squats -- a few sets with the bar. Also did my mobility work at home prior to lifting so I was pretty loose.
135x5
185x3
225x1
255x1
285x1
315x1
345x3
345x3 Really pleased here to get two triples at this weight. I filmed the first set, will upload later. Didn't film the 2nd one but strangely the second set felt better. Much better rebound out of the hole and that's something I generally suck at.
345x1
285x8
Front Squats
135x5
185x3
Interrupted at this point -- had to help my wife and son after swimming. So I took a 20 minute break and came back. And I'm old so I get stiffened up fairly fast. Giggity.
135x3
135x3
185x1
205x1
225x1
255x1
275x1 (ugly)
200x13 <--- This was my second attempt at the bb.com contest for max reps at wilks coefficient of 60. This was pretty ugly, there were a few reps where my knees buckled and it looked like I was going to topple, but I think I hit depth on all of them and honestly I was just thinking of knocking out the reps.
And I was SHOT after that. lolcardio.
135x7
Followed that with calf work supersetted with pull throughs for dem glutes.0 -
Nice work!
There aint no better cardio than high rep squats - that's about as brutal as it gets imho.0 -
Did you have JM on in the background?0
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Much better rebound out of the hole and that's something I generally suck at.
Jelly?I'm old so I get stiffened up fairly fast. Giggity.
I thought that was a young guys problem! And fu with the old, puppy!0 -
So the cut is basically done.
I may drop another 1lb or so on the way back up to a surplus but I'll end the log here.
Results:
Weight went from 189 to 181 in 4 weeks.
Waist and Navel measurements went from:
Navel: 34" to 32"
Waist: 33" to 32"
Had a couple of Squat PR's in the process.
This was just a really short cut so that I could get back into a surplus and hopefully bulk through the winter and into the spring without ending up over-fat come summer time. I really didn't want to set myself up for a 20+ week cut.
Pic results -- I did my best to stick these side by side:
Front Relaxed:
Side Relaxed (this one came out a bit off, couldn't get the images to match size):
Front Flexed:
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Damn talk about (fast) results! definitely walks the talk!
Well done!!0 -
Nice work Pat, you look great. Also have to state my mad jealousy at your ability to drop 8 lbs in 4 weeks. Nice!!0
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Ridiculousness!0
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That's inspiration! Thx:)0
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Just goes to show what 4 weeks of discipline can do. Well done
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