David tries to get teh abz before getting (semi-)strong again

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DCM
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David tries to get teh abz before getting (semi-)strong again

#1

Post by DCM » Fri Apr 13, 2018 3:47 am

Background
Male,34, 6 feet, currently 97kg, having worked down from 111kg on January 1st 2017

Condensed lifting history
Always been on the “husky” side and have done numerous yo-yo-diets over the past decade. Discovered SSNLP in 2010 at the age of 27, stayed on it far too long and ate far too much, finished with 145 kg squat for 3 faves, 170 kg deadlift for 1 fahve, 75kg press for fahve triples and 105 kg bench for fahve triples. At a bodyweight of 118 kg…

Fast-forward through another diet and losing a lot of my SS gains, running TM for too long and getting fat, then another protracted diet while finally getting away from Rippetoe-based programming and transitioning to lower-intensity, higher volume work. Then I re-fat-fucked myself on my journey to all-time PRs of:

Squat (low-bar): 1x220kg, 2x210kg, 4x200kg, 6x190 kg, 5x5x180kg
Squat (high-bar): 1x210kg (in comp)
Bench: 1x135 kg (in comp)
Deadlift: 260kg (in comp), 240 kg x 5, 4x3x240 kg
Press: 1x90kg

In January 2017, I decided that I wanted to break out of the endless cycle of gaining and losing bodyfat once and for all. I love being strong, but not at the cost of a 41-inch waist. So I dropped from 111kg to 100 kg, maintained around this level from July to December 2017, and have been cutting again since Jan 1st this year, currently sitting at around 97kg. The short-term plan is to get to around 94kg by my 35th birthday in July. Ultimately, I want teh abz, to be fit and healthy, and - after dieting - to gradually build up my strength and hit my former PRs (and go beyond) while being in the best shape of my life.

Cliff Notes

- Serial yo-yo dieter who has achieved a modicum of strength with the barbell is now sorting his shit out, getting lean and healthy once and for all, before slowly regaining lost strength
Last edited by DCM on Tue Feb 26, 2019 12:20 am, edited 5 times in total.

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Re: DCM's training log

#2

Post by DCM » Fri Apr 13, 2018 3:54 am

This week's training so far:

Monday 9th April

A1 Low-bar squat (belted)
1x160kg @ 7, 1x170kg @ 9, 4x6x125kg @ 7-8

A2 Volume TnG bench
1x110kg @ 8, 6x6x85kg @ 7-8, 15x70kg (feet-up)

Beltless LB squat
3x6x100kg

RDLs
3x10x130kg

Hamstring curls
3x15

45 degree hypers
3x12x10kg

Prowler
4x5 push-pulls @ 40kg

Notes
Did some serious drinking on Saturday, so reasonably glad with how today went. Wanted 1 more set on Prowler but would have been vomiting, so did same as last week.


Wednesday 11th April

A1 Dips
5x5x20kg (PR?)
Bodyweight x 10

A2 Pullups
Bodyweight x 7, 7, 6, 5, 4, 1

B1 DB bench
10x25kg (incline), 3x8x35kg (flat)

B2 DB row
4x10x50kg

C1 Hammer curls
4x12x20kg

C2 Double-handed DB overhead tricep extension
4x12x20kg

Cheaty DB side raises
4x10x12.5kg

Face pulls
3x15

Man Makers
Max reps in 5 mins @ 15kg DBs = 19 (+4)

Notes
- Doing weighted dips first on Upper Day 1 is paying dividends, I reckon. Chest looks/feels bigger even on a deficit

- Have stopped counting pullup reps where my chin doesn't clear the bar. No more bullshit reps

- Tried incline DB bench again but on every rep I got the usual impingement, even when tucking elbows/using "close" hammer grip

- Big improvements on man makers, managed 10 reps in one go before needing 1st breather, last week it was 7.

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Re: DCM's training log

#3

Post by DCM » Fri Apr 13, 2018 4:47 am

PS I log sets x reps.

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Re: DCM's training log

#4

Post by DCM » Fri Apr 13, 2018 10:02 am

Friday 13th April

A1 Deadlifts (belted)
1x220kg @ 7.5, 1x230kg @ 8.5, 4x6x175kg @ 7-8

Vid of top single:



A2 Intensity TnG bench
5x2x110kg
Beltless HB squat
3x8x115kg
Leg extensions
4x15
Prowler
4x3 push-pulls @ 95kg (+5kg on last week)

Notes
Weighed 96.7 kg this morning, lightest in a long time, so very surprised by how great deadlifts felt. I haven't gone above 220kg in at least 10 months. The RPE on 230kg was a little higher than an 8, so I based my working weights off 225kg.
Had to dig v deep mentally on the Prowler today, that last set was so brutal.
Last edited by DCM on Mon Apr 16, 2018 2:29 pm, edited 1 time in total.

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Re: DCM's training log

#5

Post by DCM » Fri Apr 13, 2018 10:03 am

Oh, didn't realise the video would embed. Will find out how to just post the link next time.

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Re: DCM's training log

#6

Post by DCM » Sat Apr 14, 2018 5:05 am

Saturday 14th April

Bodyweight:
96.2kg, down 1 kg
Waist at navel:
37 inches, down 0.2 inches

A1 Flat DB bench
40 kg x 9, 7, 5
35kg x 9, 7
A2 Pullups
10kg x 4, 4, 3
Bodyweight x 5, 5
B1 Press (belted)
4x7x50kg
B2 CNG pulldowns
4x10
C1 EZ curls
4x10x30kg
C2 EZ handle tricep cable pushdowns
4x15
Face pulls
3x15
Strict DB side raises
3x15x5kg

Notes
- Lower back v sore today, dialled it back on overhead work and dropped out viking press
- Slight decrease in DB bench and pullups, not surprised after yday's great but intense DL session

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Re: DCM's training log

#7

Post by DCM » Mon Apr 16, 2018 1:04 pm

Monday 16th April

A1 Low-bar squat (belted)
1x170kg @ 7.5, 4x5x145kg @ 7-8

A2 Volume TnG bench
1x115kg @ 8, 6x5x95kg @ 7-8, 11x75kg (feet up)

Beltless paused LB squat
3x5x105kg

Beltless SLDL
4x6x140kg

Hamstring curls
3x12

45 degree hyper
3x14x10kg

Prowler
4x5 push-pulls @ 45kg, +5kg

Notes
- Work capacity/conditioning rapidly improving with these squat/bench supersets. Managing to pretty much rerack on one exercise and jump straight into the next (with a few more breathers towards the end).

- Had a huge roast dinner yesterday, felt correspondingly strong today - strongest squat and bench singles in a while. I guestimated my RPE 8 squat single at 175 kg - even though 170 kg moved really fast, my back was iffy all weekend and I wanted to play it safe. 180 kg would deffo have been there for at least a double though, which I haven't felt confident of in a long old while.

- Swapped out RDLs for SLDLs, want to do a block of these. Being conservative with these, again because of my back.

- Prowler fucking horrendous/enjoyable as usual.

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Re: DCM's training log

#8

Post by DCM » Wed Apr 18, 2018 2:04 pm

Wednesday 18th April

A1 Dips
10kg x 9, 9, 7, 6
Bodyweight x 8, 7

A2 Pullups
4, 4, 4, 4, 4, 4

B1 Flat DB bench
35 kg x 8, 8, 7, 6
30kg x 10

B2 Pullups continued
3, 3, 3, 3, 3 = 39 total. Shit.

C1 Hammer curls
4x8x25kg

C2 Double-handed DB overhead tricep extension
4x8 x25kg

D1 Rope tricep pushdowns
3x15

D2 Face pulls
3x15

Cheaty DB side raises
4x12x10kg

Man Makers
Max reps in 5 mins @ 15kg DBs: 20 (+1)

Notes
- Disappointed with weighted dips, given the good numbers of reps I hit with 15kg and 20kg in the previous 2 weeks

- Ditched DB rows in favour of more pullup reps - want to gradually build to the point where I can manage 50 reps in one session

- More improvements on Man Makers. Would probs have had 1-2 more reps if I hadn't managed to half-knock my headphones off at one point with the DBs, which put me off my stride. Will try to work up to 25 reps total before increasing the weight or extending the amrap period.

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Re: DCM's training log

#9

Post by DCM » Fri Apr 20, 2018 11:21 am

Friday 20th April

A1 Conventional deadlift (belted)
5x3x180kg

A2 Intensity TnG bench
1x115kg, 4x1x110kg

Beltless HB squat
3x8x117kg

Leg extensions
4x15

Prowler
4x3 push-pulls @ 95kg, + 5kg

Notes
- Such a slow-paced session, just couldn't get out of 2nd gear. Felt like wading through treacle. Deffo fatigued, as evidenced by the piss-poor bench.

- Felt my right QL on all deadlift warmups so decided to do low reps for slightly higher intensity without hitting an @8 single first. There's some logic in that decision somewhere. No pain during or in the hours following the session.

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Re: DCM's training log

#10

Post by DCM » Sat Apr 21, 2018 8:19 am

Saturday 21st April

A1 Flat DB bench
40kg x 10, 10, 8, 8, 7
A2 NG chins
5x5
B1 Beltless press
5x5x55kg
B2 NG chins continued
5x5 = 50 reps total
CNG cable rows
4x12x66kg
NG pulldowns
4x8x66kg
EZ handle cable pushdowns
4x12x55kg
EZ bar curls
5x12x22.5kg
Concentration curls
10x10kg, 3x12x7kg
Strict side raises
3x15x5kg weight plates
C1 Face pulls
3x15
C2 Tricep overhead extensions
3x15

Notes
- Trained at my old gym with a buddy today. The DB benches are higher there, not sure if that helped me get tighter / if that's why DB bench was so bloody good today.
- Chins must be some kind of volume PR

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Re: DCM's training log

#11

Post by DCM » Mon Apr 23, 2018 1:45 pm

Monday 23rd April

A1 Low-bar squat (belted)
1x170kg @ 8, 4x4x150kg @ 7-8

A2 TnG volume bench
1x100kg @ 7, 1x110kg @ 9, 6x4x92.5kg @ 7-8, 10 & 9 x 80kg (feet up)

Paused beltless LB squat
3x4x110kg

RDLs
3x8x140kg

Hamstring curls
3x15

45 degree hyper
3x15x10kg

Finisher circuit
20 kettlebell swings @ 24kg + 5 Man Makers @ 20kg + 4 dead-hang pullups = 3 rounds

Notes
- Overshot RPE on bench single, based working sets off 105kg as a guesstimated RPE 8. Hopefully not a permanent drop in bench strength, though not surprising this deep into a cut.

- Reverted to RDLs because of my funky back, as shorter ROM = playing it safe.

- Couldn't do the Prowler because of a gym class, so made up a circuit based on some stuff from the Train Aggressive YouTube channel (some great ideas for finishers on there). I will never think of kettlebell swings as an easy exercise again, I had to have a big old breather in between my last set of these and the Man Makers. It's amazing how specific conditioning is, i.e. even if you're reasonably fit you will most likely suck at a new exercise the first time round.

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Re: DCM's training log

#12

Post by DCM » Wed Apr 25, 2018 2:44 pm

Wednesday 25th April

A1 Dips
15kg x 8, 8, 8, 6
Bodyweight x 10, 7
A2 Pullups
5, 5, 5, 4, 4, 3
B1 Flat DB bench
35kg x 8, 8, 8, 6
30kg x 10
B2 Pullups continued
3, 3, 3, 3, 3 = 41 total, +1
C1 Hammer curls
4x15x20kg
C2 Double-handed DB overhead tricep extensions
2x15, 2x13x20kg
D1 Face pulls
3x15
D2 Rope pushdowns
3x15
Cheaty DB side raises
3x15x10kg
Prowler
4x5 push-pulls @ 50kg, +5kg

Notes
- Going to have to knock my 50-rep pullup ambitions on the head, as they're beginning to aggravate my left elbow, which has always been prone to tendonitis problems. Might just switch to neutral-grip chins again.
- Prowler still felt tough but easier than last week, even with the 5kg increase.

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Re: DCM's training log

#13

Post by DCM » Wed Apr 25, 2018 2:46 pm

Btw, in case anyone's following this and is puzzled by my use of "A1", "A2", "B1", "B2" etc., this basically just designates supersets.

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Re: DCM's training log

#14

Post by DCM » Fri Apr 27, 2018 12:15 pm

Friday 27th April

A1 Belted conventional deadlift
1x220kg @ 8.5, 4x5x180kg @ 7-8

A2 Intensity TnG bench
5x3x105kg

Beltless HB squat
3x8x120kg

Leg extensions
4x15

Prowler
4x3 push-pulls @100kg (+5kg)

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Re: DCM's training log

#15

Post by DCM » Sat Apr 28, 2018 6:56 am

Saturday 28th April

Bodyweight:
96.2kg, no change
Waist at navel:
36.4 inches, down 1/2 inch

A1 Flat DB bench
40kg x 10, 9, 7, 6
35kg x 10
A2 CNG chins
5, 8x6 = 53 reps total
B1 Press (belted)
5x4x57.5kg
B2 Seated CNG cable row
4x15
Viking press
4x8x40kg
C1 EZ bar curls
4x12
C2 EZ handle tricep pushdowns
4x12
D1 Face pulls
3x15
D2 Cable overhead tricep extensions
3x15
Strict side raises
3x15x5kg plates

Notes
- The new gym doesn't have fixed neutral-grip chin handles, so I have had to improvise using one of the pulley handles:


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Re: DCM's training log

#16

Post by chromoly » Sat Apr 28, 2018 8:20 am

Hi DCM, welcome! The first thing I thought when I saw your log name was "dichloromethane," but then I realized it was probably your initials. Congratulations on you slow and sustained weight loss!
DCM wrote: Fri Apr 13, 2018 10:03 am Oh, didn't realise the video would embed. Will find out how to just post the link next time.
Also I think this feature is rad, and it means that my lazy ass can just post links instead of putting tags around every single video I want to post.

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Re: DCM's training log

#17

Post by DCM » Sat Apr 28, 2018 10:03 am

chromoly wrote: Sat Apr 28, 2018 8:20 am Hi DCM, welcome! The first thing I thought when I saw your log name was "dichloromethane," but then I realized it was probably your initials. Congratulations on you slow and sustained weight loss!
DCM wrote: Fri Apr 13, 2018 10:03 am Oh, didn't realise the video would embed. Will find out how to just post the link next time.
Also I think this feature is rad, and it means that my lazy ass can just post links instead of putting tags around every single video I want to post.
Thanks for the welcome, chromoly! While I am known amongst friends and family for the quality of my methane, DCM are indeed my initials ;-) And thanks for the props on my weight loss - it really is a journey and a learning experience.

I don't actually know why I griped about embedded video - on reflection, it truly is a cool feature, as you say.

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Re: DCM's training log

#18

Post by DCM » Mon Apr 30, 2018 1:46 pm

Monday 30th April

A1 Belted LB squat
1x160kg @8, 4x6x122.5kg @6-7
A2 TnG volume bench
1x110kg @ 8, 6x4x87.5kg @ 7-8, 2x13x70kg (feet up)
Beltless paused LB squat
3x6x100kg
RDLs
3x8x140kg
45 degree hyper
3x10x15kg
Conditioning superset
20 kettlebell swings @ 24kg + 5 Man Makers @ 20kg DBs = 4 rounds

Notes
- Squat felt weak today, perhaps not surprising given that I've dropped my calories again in the last few days. Down another belt hole on my lifting belt, btw.
- I dropped out hamstring curls because I'm just not sure I get any benefit from them and find them really awkward/slightly painful in the knees
- Couldn't use the Prowler again because of a gym class, so I did the same circuit as last week minus the pullups at the end, as there was no space to do them. I still needed rest between the swings and the man makers by round 3, but did manage to do one more round this week.

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Re: DCM's training log

#19

Post by DCM » Wed May 02, 2018 1:46 pm

Wednesday 2nd May

Dog walk: 2.59 miles

A1 Dips
5x5x20kg
Bodyweight x 10, 8
A2 Pullups
6, 5, 5, 4, 4, 3, 2
B1 Decline pushups
3x10, 1x12
B2 DB row (strapless)
2x10, 1x12x40kg
C1 Hammer curls
4x9x25kg
C2 Double-handed DB overhead tricep extension

4x9x25kg
D1 Face pulls
3x15
D2 Rope handle tricep cable pushdowns
3x15
Cheaty DB side raises
4x12x12.5kg
Prowler
4x5 push-pulls @ 55 kg (5kg increase)

Notes
- Started logging my dog walks with Map My Walk. Useful little app.
- Did pressups instead of DB bench, just for variety's sake. Surprisingly difficult.
- Turns out using straps on all your pulls for over a year makes your grip really weak. The 40kg bells became increasingly hard to grip on rows

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Re: David tries to get teh abz before getting (semi-)strong again

#20

Post by DCM » Fri May 04, 2018 9:47 am

Friday 4th May

A1 Conventional belted deadlift

1x200kg @ 7.5, 0x210kg @ 11 (lol), 3x5x165kg @ 7-8
A2 Intensity TnG bench
2x1x110kg, 3x4x100kg
Beltless HB squat
1x122.5kg @ far too high, 3x10x100kg
Leg extensions
4x15
Prowler
4x3 push-pulls @ 105kg (5kg increase)

Notes
Meh session. Felt low on energy going in, then could feel a twinge in my mid back to the right of my spine, which made me very cautious on deadlift, to the point that 210kg wouldn't come off the floor, even though 200kg didn't feel thaaaat heavy. The work sets began to feel uncomfortable on my back, so I shut it down a set early.
Bench and HB squat were also both sub-par today, probs just the result of not yet having adjusted to lower cals and another dip in bodyweight.

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