Quick and dirty.
SideSteel
Posts: 11,068 Member
I'm going to ramble a lot, but that's what these logs are for.
So I had a great cut this summer along with a successful fast reverse diet, and a few good months of slow and steady weight gain. This was the first time I've been able to bulk where 3300 calories isn't enough. Feelsgoodman. The previous two weeks have been IDGAF eating (intentionally). I leave for vacation tomorrow early AM and return Tuesday. On Wednesday morning the cut begins and since I've taken two weeks off of logging, I expect to be mentally ready.
I'll post official stats for beginning weigh in and measurements. My intent is to just take a 4 to 6 week period to get back down to the 180-184 range and then get right back to dat dere bulk.
I'll be starting out aggressively, around 2100-2200 calories with the following macros:
180 protein
60 fat
200-225 carbs
I expect my beginning weight to be anywhere in the 189-193 range. I also expect rapid loss the first week, and after about two weeks I'll likely add in about 100 calories and then play it by ear.
At the end of my last bulk (end Feb, 2013) I weighed around 195 with the following calculated 1rms. I wasn't able to squat due to knee problems, but since then I took several months to really work on technique -- and fortunately now I'm able to squat. I since dropped Sumo deads, but I've recently replaced conventional deads with sumo deads for a short time.
Bench: 275
Sumo Dead: 355
Deadlift: 380
OHP: 170
My current actual 1rms are as follows now:
Bench: 285
Squat: 385 (300 front)
Sumo Dead: 365
Deadlift: 405
OHP: 190
Minor improvement everywhere but developmentally I've seen the most in the legs and in the squats, and that feels pretty damn awesome.
Up until this point I have been squatting Low-Bar. I'm having some issues with joint pain and I believe it's either a mobility issue or the bar rolling on me on heavier sets, so I'm contemplating moving to high bar for a few months while I continue to work on shoulder mobility. I tested them today and they feel "reasonable".
My deadlifts suck donkey balls, and it's been a source of frustration for me. If I ever get these figured out I fully expect to go apenuts on this lift because I really do love it -- it's just not feeling good as of late.
I will be posting some lifting vids. I will be posting some food, and I'll post before and after pics along with random updates about how the progress is going.
Expectation is to drop about 10lbs in 4 to 6 weeks, with an expected big drop in week 1 as per normal.
Before pics to be posted Tuesday night.
Thanks for following along.
Oh, and I may be making some programming changes. So far it's been a bastardized 5/3/1. I'll probably keep doing it, I'll just mix around some accessories, flip a few things around, carry the two, etc....
So I had a great cut this summer along with a successful fast reverse diet, and a few good months of slow and steady weight gain. This was the first time I've been able to bulk where 3300 calories isn't enough. Feelsgoodman. The previous two weeks have been IDGAF eating (intentionally). I leave for vacation tomorrow early AM and return Tuesday. On Wednesday morning the cut begins and since I've taken two weeks off of logging, I expect to be mentally ready.
I'll post official stats for beginning weigh in and measurements. My intent is to just take a 4 to 6 week period to get back down to the 180-184 range and then get right back to dat dere bulk.
I'll be starting out aggressively, around 2100-2200 calories with the following macros:
180 protein
60 fat
200-225 carbs
I expect my beginning weight to be anywhere in the 189-193 range. I also expect rapid loss the first week, and after about two weeks I'll likely add in about 100 calories and then play it by ear.
At the end of my last bulk (end Feb, 2013) I weighed around 195 with the following calculated 1rms. I wasn't able to squat due to knee problems, but since then I took several months to really work on technique -- and fortunately now I'm able to squat. I since dropped Sumo deads, but I've recently replaced conventional deads with sumo deads for a short time.
Bench: 275
Sumo Dead: 355
Deadlift: 380
OHP: 170
My current actual 1rms are as follows now:
Bench: 285
Squat: 385 (300 front)
Sumo Dead: 365
Deadlift: 405
OHP: 190
Minor improvement everywhere but developmentally I've seen the most in the legs and in the squats, and that feels pretty damn awesome.
Up until this point I have been squatting Low-Bar. I'm having some issues with joint pain and I believe it's either a mobility issue or the bar rolling on me on heavier sets, so I'm contemplating moving to high bar for a few months while I continue to work on shoulder mobility. I tested them today and they feel "reasonable".
My deadlifts suck donkey balls, and it's been a source of frustration for me. If I ever get these figured out I fully expect to go apenuts on this lift because I really do love it -- it's just not feeling good as of late.
I will be posting some lifting vids. I will be posting some food, and I'll post before and after pics along with random updates about how the progress is going.
Expectation is to drop about 10lbs in 4 to 6 weeks, with an expected big drop in week 1 as per normal.
Before pics to be posted Tuesday night.
Thanks for following along.
Oh, and I may be making some programming changes. So far it's been a bastardized 5/3/1. I'll probably keep doing it, I'll just mix around some accessories, flip a few things around, carry the two, etc....
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Replies
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In for the dirty....0
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yew!0
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Came in expecting something else *kicks rocks*
Good luck SS, doubt you will need it.0 -
Tagging to keep tabs on you
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In for the win.0
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Tagging this
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Back from vacation and today starts the diet. My angus is peppered.
Official starting weight this AM is at 189.0.
Pics incoming today.0 -
Front flexed:
Front relaxed
Side relaxed
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Today's workout -- Upper (bench main)
5's week using 270 calculated.
warmups -- bar, 95, 135, 135, 135.
175x5
205x5
230x7 (<-- pleased with this)
First two sets felt pretty awful. Form was fine but it just felt like I wasn't going to be able to get 230 off the pegs, so I was pretty happy with the top set.
Banded bench (speed):
155x3,3,3,3,3
I don't actually know how much the bands are contributing as I'm using a very ghetto method but I'm increasing the static load over time while keeping the same bands.
Chins:
BWx5
(BW+75)x5,4
(BW+45)x8,6
Barbell overhead press (volume, 90s rest)
105x12
105x8
105x8
Face pulls
10 plates (weight stack) x 10,10,10,10
Inc cable flies
30x12,10,8,8
Overall a good workout. I left out pendlay rows because I'm deadlifting tomorrow. Normally I have a rest day in between but vacation threw my schedule off (today was a non lift day).0 -
awesome stuff!
How do you do the bands for speed? It is adding resistance as you press right?
My ghetto version was just taking an end in each hand and wrapping behind shoulder. Lay on bench, grab bar and press.0 -
When I say ghetto it's because I'm not using the appropriate bands. I'm taking resistance bands that have handles on each end (typically used for bodyweight stuff) and I'm putting one handle on each end of the bar and stringing it under the bench. So effectively, as the bar is pressed upwards the resistance contribution from the bands is increased. Since these bands aren't very strong I use 3 of them together.
Just did triples focusing on accelerating the weight as fast as I could.0 -
So last night I somehow forgot to eat the 1oz of peanuts I logged, which means I actually ended the day around 1960 calories. LOLpovertymacros
Today was lower day, my plan was to pull first, then some high bar back squats to see how those felt, then some calf work.
It didn't go as planned.
I started with some deads and it just felt like SHEEEEEEEEEEEEEEIT. REALLY didn't feel good. I stopped at 275 (1rm is 405 if the stars align, realistically I'd struggle with 380 now). Got too frustrated, and making technical adjustments didn't help anything so I quit.
Tried some high bar squats and those didn't feel good either (I've only done them once so far) so I went to low bar because it felt reasonable.
135x3,3
185x3,3
225x1
255x1
285x1
315x1
345x1
390x1 PR
http://www.youtube.com/watch?v=x31IvcYg-58&feature=youtu.be
Depth is certainly questionable but when I pause it at the bottom and ignore the stripes on my pants I do think this is at parallel. Bar speed is decent for a 1RM. Definitely tip forward a bit out of the hole but I made it up just fine.
Followed with:
285x8,6 for volume:
http://www.youtube.com/watch?v=5RYRbYcEjIc
My breathing is annoying.
Going to film another few sets on next leg day from exactly the side view (this is off a bit) so I can see how much drift I have with the bar. I'm shifting forward slightly.
Followed that with front squats:
135x3
185x3
225x1
275x1
205x12,3 (totally wiped at this point).
Then a high rep set of calves and done.0 -
How can you forget something while on poverty macros...must have been really distracted 0
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How can you forget something while on poverty macros...must have been really distracted
lulz0 -
And re the PR
ETA: As I have already mentioned - I think the depth is legit.0 -
looks like just on depth to me and I would call that super speedy. If that was in a PL comp, that would be my second based on that speed Good stuff! 0
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10/4/13
Rest day. Today's weight: 187.2. Down 1.8lbs.0 -
10/5
Upper day. Ohp main, 5s week 175 calc.
Not listing warmup sets-
115x5, 130x5, 150x7
110x12,8,7 (90s rest)
Pendlay rows:
210x5, 205x5, 205x5, 175x12,9
Bench, 90s rest
175x12,8,7
Chins, 90s rest
45x8,5,5
Cable rows, single arm:
2x12
Felt good overall. I'm not noticing any effects yet from the low intake and hopefully I won't ever, as I'll be adding some cals in soon.
Body weight dropped another .6. Now at 186.6, started 189 3 days ago.0 -
So if you're unaware of flatbread pizza, get aware.
Seriously these things are amazing.
Macros if you top with some chopped shrimp:
749 75c 22f 71p
I used turkey pepperoni tonight, check my log to decipher macros, but GL because it's grouped with other stuff. I think Thursday has the shrimp ones if you want to check ingredients.
These taste OUTSTANDING. I grill the flatbread first, then top it, then put it on the cool side of the grill to melt the toppings. Two of them made a reasonable meal. I'd love to eat 3 or 4 of them, but then again I'd also love a BJ and you can't have everything you want all the time, n'amsayan?
So on these low *kitten* calories (low for me anyways) I'm finding that I can't always meet the following criteria:
a) Eat ice cream or poptarts
AND
b) Keep hunger low.
It's been especially difficult today, so I removed my measly 1/2c of ice cream and replaced it with:
That's right, vegetables, B. Some bell pepper, a cucumber, some tomato, and 2tbsp of fat free italian and some salt.
I will choose satiety over non satiating foods almost always, if I know that I'll be fighting hunger .
Fortunately, even at 2400-2500 calories, which I'll be on in a couple of weeks most likely, I can still lose fat and fit in some fun stuff as well. I just can't seem to do it on 2100 right now.0 -
IN0
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In for cut/bulk info and food porn. And shirtless SS pics, of course.
Good luck, post your progress and yummy food pics often. ♥0 -
Today:
186.6 (same as yesterday)
Squats:
135x5,5
185x4
225x1
255x1
285x1
315x8 -- big rep PR.
http://www.youtube.com/watch?v=d7IkLJ4JGro&feature=youtu.be
I remember this summer when I finally got my squats "reasonable" as far as form. I set 315x1 as a goal by end of year. Pretty cool to 8-rep it.
275x8,7,5
Front Squats:
135x3
185x3
225x1
255x4 (was toast after this)
225x7
205x5
Deadlifts (specifically this was a mix of practice on full pulls and implementing some halted deadlifts per a Rippetoe vid I watched yesterday)
225x some singles
275x some singles
315x1
315x4
Then some calf work.0 -
Today: Rest.
186.4, down another .2 and down 2.6lbs total from Wednesday. Will likely fall short of the 4-5lb estimated drop but I'll likely clear the 3lb mark for the first week.0 -
Today 10/8/13 update 1:
Weighed in at 186.0. Total loss is 3lbs since 10/2.
The likelihood is that I'll refeed early into week 2, probably this Friday, and bump calories up about 150 on Sunday for the following week.
Today is scheduled to be Bench 5/3/1 and upper accessories but I'm really itching to squat and deadlift, so that might happen
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So today was a frustrating gym experience overall.
Went in for upper, bench main. 270 calc 3/3/3 week.
Scheduled sets: 190x3, 215x3, 245x3+
I warmup, I hit 190x3 and it feels great. Normally my trend has been that the run up sets feel ugly. No idea why, but it's been par for the course lately, although my top sets have been going fine.
I get 215x3 and it feels "so so". I decide to just go for 245x3. First rep was fine (I had my trainer Matt spotting me), second rep for some unknown reason (this has happened once or twice before in the past several months) the bar starts drifting near my face. I lock it out but in the process I slide up the bench an inch or two and obviously lose my tightness. Foolishly I decide to go for 3, *kitten* comes up and I lock it out but it was just not pretty.
Then I decide to add 20 and go for 265x1. My 1rm on bench is 285 for perspective sake. Right from the get go it was just ugly as *kitten*, I hit the bottom and deflate. Matt gets ready to grab it, I give it a good heave, he sees that I'm basically useless and he pulls the damn thing so hard it lifts me off the bench a few inches. It was quite an impressive spotting job.
But anyways, I was pretty pissed about it, but I chalk it up to a combination of technical/mental mistakes more than anything. I didn't feel "fatigued" from low calories in the traditional sense.
Pissed, I decided to practice a few deadlift pulls. Deads have been my enemy lately. I pulled singles at 225, 275, 315 and 345. The pulls at 345 had mild but acceptable form breakdown so I stopped at 2 or 3 singles. Pulled a few more at 315 and stopped.
Then I decided to squat since my day was pretty much hosed anyways
Just some singles:
225
255
285
315
345
375
Followed by fronts
185x3
225x1
255x1
275x2
205x5
Did some calf work and called it a day.
If I have another ugly bench session I'll consider positioning refeeds pre-bench day.0 -
Some strong Pendlay rows!0
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Today marks the completion of week 1.
186.0 today.
Total loss for week 1, 3lbs.
One awful workout day. On a side note I went back last night to the gym because my wife and I take our son to swimming lessons there. I snuck away to the gym and benched again to monitor technique. I certainly have some things to work on with positioning and bar path. My setup has improved significantly but my bar path could still use some work.
Did a few light sets, then 225x1, 245x2,3. 245 was heavier than it should have felt and I seem to lose stability after the second rep. Going to video this to see the cause. What appears to happen is that I deflate a bit and even lose my position. My theory is that I'm probably overextending the lockout and not keeping my shoulders retracted, and this starts somewhat of a domino effect (traps untuck, leg drive flattens the torso out and I end up scooting up the bench a bit).
Rest day today, will probably practice some deads in my garage.0 -
Average intake for week 1:
Calories: 2087
Carbohydrate: 230
Fat: 55
Protein: 187
I generally prefer lower fat in favor of high carb when I have to really push calories lower than I normally would.
I'm going to introduce a refeed most likely on Friday, right around the following intake:
Calories: 3100-3200
Carbohydrate: 500
Fat: 50
Protein: 180-190.
Sunday/Monday I'll bump daily intake up to the 2200-2300 range.0 -
10/10/13 Thursday --
Supposed to be upper/OHP day.
Have to take today as a rest day. I bring my kiddo to my parents place, but my Mom is feeling a bit sick so I don't have a good opportunity to lift.
I'll probably practice some speed deads in the garage and maybe crank out some pendlays.
Today's weight: 185.4. Down 3.6 in 8 days.0 -
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.0
