AM Session
Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest
Deadlifts tomorrow.
Knowledgeable Member
AM Session
Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest
Deadlifts tomorrow.
Knowledgeable Member
10s Realization Deadlift Day
Deadlift: 5x135/5x230/3x275/1x320/10+x345-12 completed (+5 TM)
Front Squat: 5x45/3x95/1x135/3x8x175
Barbell Calf Raise: 10x225/3xFx365-10/9/8
Iso-lateral HS Curl: 4xFx70-12/11/9/9
Iso-lateral Leg Ext: 4xFx70-14/13/11/11
Side Bends: 3x12x100
Met rep goal, so I pulled the plug on the plus set before any form breakdown could occur. Not a true amrap as such, but fuck it, I need to keep myself reigned in a little.
Knowledgeable Member
What is the 1RM difference for you between back squat and front squat?
Knowledgeable Member
I have absolutely no idea. I’ve never bothered testing my front squat, as I only ever use it as an accessory on deadlift days for some extra quad focused volume.Originally Posted by tarmyg
Knowledgeable Member
Yesterday’s Recovery Session
Aerobic Recumbent Bike:
5 minute warmup
15 minutes at 100 watt/7.5 minutes active rest
15 minutes at 100 watt/7.5 minutes active rest
Today’s bench deload.
Bench Press: 5x45/5x95/5x115/5x140
T-bar Row:10x45/10x90/2x12x115
Incline Bench: 5x135/2x155-8/4
Side Lateral: 2x15s-20/15
SA Pulldown: 20x85/15x100
Really REALLY fucking hate deload weeks, but meh, I’ll deal with it.
Knowledgeable Member
Saw no sense in posted silly ass deload shit last week, so starting back to logging with yesterday and today’s sessions.
8s Accumulation Bench
Bench Press: 5x45/3x95/1x135/7x5x155/17x155
T-bar Row:10x45/10x90/4x10x135
Incline DB Bench: 3x70s-11/4/4
Side Lateral: 3x20s-12/6/5
SA Pulldown: 20x70/20x85/15x100
8s Accumulation Squat
Back Squat: 5x135/3x225/7x5x240/19x240
RDL: 5x185/5x225/3x8x325-2
Adduction: 30x180/30x180/27x180
Abduction: 30x180/29x180/25x180
1400 Machine Crunches: 20x175/18x190/15x190/12x190
Knowledgeable Member
Those 19rep squats must have burned!
Deloads bore me out too. I dont like halfassing it either I just go and do high reps with short rest in-between for a new stimulus but still worth going to the gym for...
Good luck on next training cycle
Knowledgeable Member
AM Session
Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest
Knowledgeable Member
Oh, it was definitely a gasser of a set. Interestingly, it’s still more my cardiovascular system that needs work for the higher rep amraps. Start getting woozy and breathless well before my legs give up.
As for the deload: all I tend to do is cut the number of sets in half for volume reduction, and keep everything else as normal. For cardio during that week I just do some mildly aerobic steady state on the bike, instead of my usual tempo training.
Knowledgeable Member
Yesterday’s 8s Accumulation Overhead Day
Overhead Press: 5x45/3x75/1x95/7x5x110/11x110
Klokov Press: 5x45/3x75/1x95/3xFx110-8/5/5
Pullups: 5xF-21/16/10/12/13
Barbell Rows: 10x135/4xFx205-13/13/12/10
Strict Hammer Curls: 12x35s/11x35s/7x35s
Today’s AM Session
Tempo Bike:
5 minute warmup
3x40 sec 150 watts+10 pullups/20 sec rest
3x40 sec 150 watts+5 HLRs/20 sec rest
3x40 sec 150 watts+10 pushups/20 sec rest
3x40 sec 150 watts+20 McGill Situps/20 sec rest
Knowledgeable Member
8s Accumulation Deadlift Day
Deadlift:
5x135/3x225/7x5x305/14x305
Front Squat: 5x45/3x95/1x135/6x3x195
Barbell Calf Raise: 10x225/5x315/3xFx405-6/6/5
Iso-lateral HS Curl: 4xFx80-8/8/6/5
Iso-lateral Leg Ext: 4xFx80-15/14/13/12
Slept like shit, so I’ll chalk the lack of a PR up to that for now.
Knowledgeable Member
AM Session
Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest
Knowledgeable Member
8s Intensification Bench Day
Bench Press: 5x45/3x95/1x135/7x3x175/14x175
T-bar Row:10x45/10x90/4x10x135
Incline DB Bench: 3x70s-12/7/4
Side Lateral: 3x20s-12/9/8
SA Pulldown: 20x85/17x100/13x100
Still climbing steadily. New bloods look pretty good (posted them in my thread in TRT section), so here’s hoping this keeps up for a while.
Knowledgeable Member
Yesterday’s 8s Intensification Squats
Back Squat: 5x135/3x225/7x3x265/15x265
RDL: 5x225/3x315/3x5x365
Adduction: 3x180-30/30/30
Abduction: 3x180-30/30/28
1400 Machine Crunches: 4x190-20/19/15/11
Today’s 8s Intensification Overhead
Overhead Press: 5x45/3x85/1x105/7x3x125/11x125
Klokov Press: 5x45/3x85/1x105/3xFx125-5/4/1
Pullups: 5xF-22/16/8/15/14
Barbell Rows: 10x135/4xFx225-8/9/8/7
Strict Hammer Curls: 12x35s/10x35s/7x35s
Knowledgeable Member
8s Intensification Deadlift Day
Deadlift:
5x135/3x225/1x315/7x3x335/11x335
Front Squat: 5x45/3x135/1x185/5x3x205
Barbell Calf Raise: 10x225/5x315/3xFx405-7/6/5
Iso-lateral HS Curl: 4xFx80-10/8/7
Iso-lateral Leg Ext: 4xFx80-18/17/15
Definitely looking forward to Realization week, then moving into 5s block.
Knowledgeable Member
8s Realization Bench Day
Bench Press: 5x45/5x120/3x145/2x170/1x180/8+x190-12 completed (+10 TM)
T-bar Row:10x45/10x90/3x10x135
Incline DB Bench: 3x70s-12/5/6
Side Lateral: 3x20s-15/6/10
SA Pulldown: 3x100-20/17/14
Still slowly improving. Only hit 8 the last time that I had near this on the bar (185, in mid-March).
Knowledgeable Member
8s Realization Squat Day
Back Squat: 5x135/5x185/3x225/2x260/1x275/8+x295-12 completed (+10 TM)
RDL: 5x225/3x315/3x5x365
Adduction: 3x180-30/30/30
Abduction: 3x180-30/30/30
1400 Machine Crunches: 4x190-20/20/17/14
This is still shocking to me, every way possible. Less than eight months ago, a single at 315 freaked me the fuck out.
Changed Man
I imagine the increse in intensity would be shocking to someone who trains as intense as you do.
Knowledgeable Member
Work schedule was shit for the last week, having had to switch to nights for the first half.
5/6/18
Overhead Press: 5x45/5x85/3x100/2x120/1x130/8+x135-7 completed (+0 TM)
Klokov Press: 5x45/3x85/1x105/3xFx125-4/3/2
Pullups: 5xF-21/17/14/16/13
Barbell Rows: 10x135/4xFx225-9/5/5/6
Strict Hammer Curls: 12x35s/10x35s/7x35s
5/8/18
Deadlift:
5x135/5x235/3x280/2x325/1x350/8+x370-10 completed (+5 TM)
Front Squat: 5x45/3x135/1x185/3x3x225
Barbell Calf Raise: 10x225/5x315/3xFx405-8/7/7
HS Curl: 20x130/16x145/14x160
Leg Ext: 20x130/20x145/16x160
Side Bends: 3x80-20/17/12
Not a great final half of the Realization week, but it was expected.
This morning was much better, heading into the 5s block, after a good night of sleep to reset.
Bench Press: 5x45/3x135/5x5x175/14x175
T-bar Row:10x45/10x90/4x10x145-
Incline DB Bench: 3x70s-12/7/7
Side Lateral: 3x20s-16/11/9
SA Pulldown: 4x100-20/20/18/12
Knowledgeable Member
5s Accumulation Squat Day
Back Squat: 5x135/3x225/5x5x265/17x265
RDL: 5x225/3x10x315
Adduction: 3x180-30/30/30
Abduction: 3x180-30/30/30
1400 Machine Crunches: 4x190-20/20/19/14
Knowledgeable Member
5s Accumulation Overhead Day
Overhead Press: 5x45/3x85/1x105/5x5x120/11x120
Klokov Press: 5x45/3x85/1x105/3xFx120-6/1/2
Pullups: 5xF-22/15/10/13/11
WG Barbell Rows: 10x135/4xFx185-9/8/7/7
Strict Hammer Curls: 12x35s/11x35s/8x35s
Knowledgeable Member
5s Accumulation Deadlift Day
Deadlift:
5x135/3x225/1x315/5x5x330/12x330
Front Squat: 5x45/3x135/1x185/3x3x225
Iso-lateral HS Curl: 4xFx80-10/7/7
Iso-lateral Leg Ext: 4xFx80-15/12/12
Side Bends: 3x80-20/18/15
Knowledgeable Member
5s Intensification Bench Day
Bench Press: 5x45/3x135/2x165/2x180/3x5x195/8x195
T-bar Row:10x45/10x90/4x10x145
Incline DB Bench: 3x75s-10/8/7
Side Lateral: 3x20s-18/12/11
SA Pulldown: 4x100-20/20/16/15
And updated pictures, because fuck it:
Goddamned backfat. Scale’s around 184 still. Probably going to keep holding here for a bit.
Knowledgeable Member
5s Intensification Squat Day
Back Squat: 5x135/3x225/2x245/2x275/3x5x295/13x295
RDL: 5x225/4x10x315
Adduction: 3x180-30/30/30
Abduction: 3x180-30/30/30
1400 Machine Crunches: 4x190-20/20/20/17
Hyperextensions: 5x20
Knowledgeable Member
5s Intensification Overhead Day
Overhead Press: 5x45/3x85/2x110/2x125/3x5x130/8x130
Klokov Press: 5x45/3x85/3xFx105-9/6/3
Pullups: 5xF-21/15/10/15/12
WG Barbell Rows: 4xFx135-20/20/15/16
Strict Hammer Curls: 12x35s/8x35s/6x35s
Knowledgeable Member
5s Intensification Deadlift Day
Deadlift:
5x135/3x225/2x305/2x340/3x5x365/9x365
Front Squat: 5x45/3x135/1x185/3x3x225
HS Curl: 2x160-17/15
Leg Ext: 2x160-20/16
Side Bends: 2x85-20/14
Knowledgeable Member
5s Realization Bench Day
Bench Press: 5x45/5x125/3x150/2x175/1x190/1x200/5+x215-5 completed (+0 TM)
T-bar Row:10x45/10x90/4x10x155
Incline DB Bench: 3x75s-9/6/6
Side Lateral: 3x20s-14/9/10
SA Pulldown: 4x100-20/19/16/12
Meh.
Knowledgeable Member
5s Realization Squat Day
Back Squat: 5x135/5x190/3x225/2x265/1x285/1x305/5+x320-9 completed (+20 TM)
RDL: 5x225/4x10x315
Adduction: 3x180-30/30/30
Abduction: 3x180-30/30/30
1400 Machine Crunches: 4x190-20/16/13/13
Hyperextensions: 5x-20x4/15
Looks like the lower body is still chugging along nicely at least.
Knowledgeable Member
Forums were dumb the past few days.
5s Realization Overhead Day
Overhead Press: 5x45/5x85/3x100/2x120/1x130/1x135/5+x145-6 completed (+2.5 TM)
Klokov Press: 5x45/3x85/3xFx105-9/7/6
Pullups: 5xF-22/16/14/14/16
WG Barbell Rows: 4xFx135-17/15/17/13
Strict Hammer Curls: 12x35s/12x35s/9x35s
5s Realization Deadlift Day
Deadlift:
5x135/5x235/3x280/2x330/1x355/1x375/5+x400-7 completed (+10 TM)
Front Squat: 5x45/3x135/1x185/3x4x225
HS Curl: 2x160-15/13
Leg Ext: 2x160-18/15
Side Bends: 2x85-20/15
Headed into a deload week, then ready to tackle my heaviest training block to date.
Knowledgeable Member
Deload week passed uneventfully; feeling rested and ready to attack the fuck out of the next two blocks.
3s Accumulation Bench Day
Bench Press: 5x45/3x135/1x175/6x3x190/10x190
T-bar Row:10x45/10x90/4x10x160
Incline DB Bench: 3x75s-7/4/3
Side Lateral: 3x25s-9/7/5
SA Pulldown: 3x100-18/14/12
Knowledgeable Member
Been busy as fuck with work, and keep forgetting to post up sessions.
Fuck it, 3s Realization week went pretty damned well.
Bench: 225x5
Back Squat: 360x6
OHP: 155x5
Deadlift: 430x5
Bodyweight: 187.
Going into caloric maintenance for this week, and testing true 1RMs for a baseline. After that, time to peel off some of this fluff before Myrtle Beach next month.
Two week RFL cut, two week maintenance seeking, and I’ll be interested to see how my body reacts to the protocol now that my hormones aren’t dogshit.
Knowledgeable Member
Final unpeaked 1RMs are in.
Bodyweight: 186
Day 1: 6/29/18
Bench Press: 10x45/5x135/3x185/1x225/245/255/(miss)265/260/265/(miss)270-265 max
BB Row: 10x45/5x135/3x185/1x225/245/255/265/275-275 max
Day 2: 6/30/18
Back Squat: 10x45/5x135/3x225/1x315/365/385/(miss)395/(miss)390/2x315/335/345/355/365/385/395/405-405 max
Day 3: 7/2/18
Overhead Press: 10x45/5x95/3x135/1x155/165/175/180/185/(miss)190/(miss)190-185 max
Weighted chin: 10xbw/5x45/3x70/1x90/100/(miss)105/(miss)105-100 max
Day 4: 7/4/18
Deadlift: 10x135/5x225/3x315/1x405/455/475/485/495/(miss)500/(miss)500-495 max
EZB Strict Curl: 10x25/5x45/3x75/1x95/105/115/125/(miss)130/(miss)130-125 max
Gives me a pretty good baseline of strength to keep in mind for my two week rapid cut that starts tomorrow. I’m definitely glad for it, too. I’ve been bulking for 11 months now, and am sick as fuck of food.
Time to see how my body handles RFL with TRT in place.
Knowledgeable Member
Great lifts!
Knowledgeable Member
First training day on this round of RFL.
Bench Press: 5x45/3x135/1x185/1x225/4x235-3/2/2/2
CS Row: 5x45/5x90/5x135/5x160/3x180/3x205/2x225
OHP: 5x45/3x95/1x135/1x155/5x1x165
Lat Pulldown: 5x130/5x160/5x175/5x190/4x205/3x220/2x235
Standing Cable Ab Crunch: 5x60/5x80/5x100/5x120/3x130
Still can’t fucking sit still, and annoyed by having to eat, even with only 1300-ish kcals per day going in.
Knowledgeable Member
What's RFL?
Knowledgeable Member
Back Squat: 5x135/5x225/3x275/2x315/4x365-3/2/2/1
Deadlift: 5x135/3x225/3x315/1x405/0x445/0x425
Holy shit, that sucked. Early morning training is AIDS on this cut. Hopefully deads go better on the next lower training day, when I hit them first.
Also, my lifting belt and pants are already having issues. Definitely falling off around the waist faster than last summer’s run.
Knowledgeable Member
Lyle McDonald’s Rapid Fat Loss protocol. Basically, my daily consumption is 2g/lbs. LBM of protein, some fish oil, multivitamin, sodium/potassium mix, and nothing else.
Only lasts for 12 days at lower bodyfat levels (then a two day carb refeed), but it works fantastically.
Productive Member
Wouldnt that cause major slowing of your metabolism? Like 1 step forward 2 steps back.
Knowledgeable Member
No. Contrary to popular belief, length of deficit has far more impact on metabolic markers than severity does. Better to get in, get out, and get back to building.
Knowledgeable Member
It’s been quite a while since I made the time to post. Training is still humming along quite nicely, and I’m still slowly seeing more and more improvements in life. Learned some interesting things the last few months as well.
-Most enlightening: I discovered the source of my primary hypo. I had mumps as a kid, so Kel was more right than he knew. I didn’t realize how shit I felt, because I’d always felt that way. I’VE NEVER had proper test levels, since my nuts were screwed before I even hit kindergarten. It certainly explains a lot about my life, teenage years, etc.
-Most obnoxious: my uro office has a bad habit of botching appointments, and generally fucking things up to the point where I’ve found myself out of test, and had to turn UGL in the interim. Definitely not ideal, but it will hold until this winter, when I can find the time to get a better doctor.
-Most surprising: my body apparently doesn’t like subq. Went from an 859 trough to a 600, just from switching from IM. Same test, same dosage, etc. All other expected markers fell as well (E2, hema, etc.). I definitely noticed a slight downturn in how I was feeling for that twelve weeks as well.
-Relevant to the previous point: my skin does NOT like this particular UGL for subq anyway. Angry little nodule, red skin, etc. Redness went away within an hour of taking Benadryl, but the nodule took about a week and a half to fully absorb and dissipate.
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