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

[DCM]

Friday 9th November

A1 SSB squat
6x6x110kg @ 6-8
A2 Close-grip bench
6x6x80kg @ 6-8
B1 NG chins - 30 reps @ 20kg
4, 4, 3, 3, 3, 3, 3, 3
B2 Pushups - 50 reps
15, 15, 12, 8
EZ bar preacher curls
25kg x 15 + 10 + 6 + 6 + 6 myo reps
Tricep pushdowns
15 + 10 + 10 + 8 + 6 myo reps

Notes
- Will be swapping out SSB for high bar. SSB severely rounds me over and aggravates my lower back.

[DCM]

Week 8 - Monday 12 November

Weight: 87.8kg, down 0.4kg
Waist: 33.6 inches, down 0.2 inches

A1 Low-bar squat
4x150kg @ 8
5x4x145kg @ 7-8
2x4x137.5kg x6-7
A2 TnG bench
6x4x90kg @ 7-8
2x4x85kg @ 7-8
B1 40 pullups @ 10kg
6, 5, 4, 4, 4, 3, 4, 4, 3, 3
B2 40 dips @ 10kg
8, 7, 6, 6, 5, 5, 3
EZ bar curls
35kg x 15 + 6+6+6+6 myo reps
2-handed DB OHT extensions
17.5kg x 20+8+6+6+6 myo reps

Notes
- Squats felt tougher today than last week, maybe as a result of not-great eating at the weekend or the increased DL volume last week. I'm sure I'll adjust, and overall it was still a good strong session.

Squat vid:

[DCM]

Wednesday 14th November

A1 Conventional deadlifts
8x4x180kg @ 5-6
A2 Press
3x4x57.5kg @ 6
2x4x60kg @ 7-8
3x4x57.5kg @ 7-8
B1 DB bench - 40 reps @ 40kg
7, 7, 6, 5, 5 - called it, right pec hurting
B2 DB row - 40 reps @ 50kg
15, 15, 10
DB side raises
8kg x 12 + 6+6+6+6 myo reps
Face pulls
3x15

Notes
- Really happy with deadlift strength at the moment. The RPE barely varied across sets and always comfortably sub-8. You could say that's an argument to go heavier, but I really prefer to just get some clean, pain-free volume in for a while.
- Speaking of pain, I've noticed during the last two Monday sessions that the dips cause me some pec discomfort, feels like deep in the right pec fibres. I could still feel that same pain during the DB benches today, so cut these short. I'm gonna be smart and heed the lessons learned the hard way by others and not just train through it. I will sub in something else for dips and lighten the DB bench loads - I really only want these for getting a pump, i.e. sets of 6 reps or above.

[DCM]

Friday 16th November

A1 High bar squat
7x5x115kg @ 5-7
A2 CGBP
3x5x85kg @ 7-8
4X5x80kg @ 6-7
B1 NG chins - 40 reps @ 10kg
7, 7, 6, 5, 4, 4, 3, 3, 1
B2 Feet-up pushups - 75 reps
15, 15, 15, 13, 10, 12
EZ bar preacher curls
25kg x 15 + 6+6 myo reps, then 20kg + 6+6 myo reps
Tricep pushdowns
25 reps + 10+10+10 myo reps (went too light)

[DCM]

Saturday 17th November

Leg press
5 plates x 6
4 plates x 10
3 plates x 12
RDLs
100kg x 10
120kg x 8
140kg x 6
Long handle cable rows
Full stack x 8
2 holes up x 12
4 holes up x 15
Seated DB shoulder press
25kg x 8
20kg x 10
17.5kg x 12
Walking DB lunges
3 laps with 15kg DBs
Front raises
15 kg bar x 15 + 10 + 10 myo reps
Face pulls
2x20

Notes
Have to be cautious with RDLs, can really feel my lower back if I'm not super strict with these.

[DCM]

Week 9 - Monday 19th November

Weight: 87.5kg, - 0.3kg
Waist: 33.4 inches, down 0.2 inches

A1 Low-bar squat
8x3x150kg @ 6-8
2x3x142.5kg @ 7-8
A2 TnG bench
4x3x95kg @ 7-8
3x3x90kg @ 7
B1 30 pullups @ 20kg
3, 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 1
B2 30 dips @ 20kg
6 called it, instant pec pain despite going shallower
B2 Close-stance pressups
15, 15, 13, 15, 10
EZ bar curls
25kg x 25 + 10+10+10 myo reps
2-handed DB OHT extensions
20kgx15 + 6+6+6 myo reps + 17.5kgx7 myo reps

Squat vid:

[DCM]

Wednesday 21st November

A1 Conventional deadlift
10x3x190kg @ 6-7
A2 Press
10x3x60kg @ 7-8
B1 Flat DB bench - 30 reps @ 40kg
7, 7, 6, 5, 5
B2 DB row - 30 reps @ 60kg
10, 10, 10
DB side raises
6kg x 20 +10+10+10 myo reps
Face pulls
2x20

[DCM]

Friday 23rd November

A1 High-bar squat
8x4x120kg @ 5-7.5
A2 CGBP
2x4x90kg @7-8
4X4x87.5kg @ 7-8
2x4x85kg @ 7
B1 NG chins - 50 reps x bodyweight
10, 8, 6, 6, 5, 5, 5,
B2 Feet-up pressups - 75 reps
20, 15, 10, 10, 10, 10
Cable hammer curls
1x15 +6+6+6+6 myo reps
Rear delt flies
2x20x6kg

Notes
I was doing the squats and bench presses with very little rest (30 secs-1 minute) between supersets because the gym is so bloody cold right now and it took me virtually until the last set of squats to feel properly warm. This is what spiked the rpe on bench and eventually made the squats go from rpe 5 to 7.5. With more rest, it felt like I could squat 120kg all day.

[DCM]

Week 10 - Monday 26th November

Weight: 86.8kg, down 0.7kg
Waist: 33.2 inches, down 0.2 inches

A1 Low-bar squats
6x5x140kg @ 6-8
1x5x132.5kg @ 7.5
A2 TnG bench
5x5x85kg @6-8
2x5x80kg @ 7
10-minute density block:
- Pullups: 7, 5, 5, 4, 4, 4, 3, 2 = 34 total
- Feet-up pushups: 15, 10, 8, 8, 8, 8, 6, 5 = 68 total
EZ bar bicep curls
35kg x 12+5+5+5 myo reps & 6x30kg myo repd
2-handed DB OHT extensions
15kg x24 +8+7+7 myo reps
Face pulls
3x15

Notes
- I got 1 more set of squats in at 140kg before hitting RPE 8 compared to the last wave and have lost over 1kg of bodyweight since then, so that's definitely progress.
- Have switched to a density block approach for pullups, as it takes ages otherwise to hit my prescribed reps. Will stick with bodyweight for now, and do weighted work on chinups on Fridays.

[DCM]

Wednesday 28th November

A1 Conventional deadlifts
7x5x175kg @ 6-7.5
A2 Press
7x5x55kg @ 6-7.5
B1 Flat DB bench
40kg x 8
35kg x 10
30kg x 12
B2 DB row
45kg x 20, 20, 15
Rotating plate side raises
5kg x 15+ 10+8+7 myo reps
Rear delt DB flies
2x20x6kg

Notes
5kg progress on the deadlifts at similar RPEs to last wave, managed all press reps at 55kg this time too = more progress.

[DCM]

Friday 30th November

A1 HB squats
5x7x110kg @ 5-7.5
A2 CGBP
5x7x80kg @ 6-8
B1 NG chins
15kg x 7
10kg x 7
5kg x 7
Bodyweight x 7
B2 Seated DB shoulder press
25kg x 7
20kg x 11
17.5kg x 12
15kg x 12

Notes
My mum is visiting, so I did 5x7 on the main lifts rather than 6x6 and skipped arm accessories.

[DCM]

Monday 3rd December

Weight: 86.3kg, down 0.5kg
Waist: 34.2 inches - been doing my measurements wrong. Still an inch or so to go

A1 Low-bar squats
5x4x145kg @ 6-8
3x4x137.5kg @ 7-8
A2 TnG bench
5x4x90kg @ 6-8
3x4x85kg @ 7
10-min density block
- Pullups: 8, 5, 5, 4, 4, 4, 3 = 33 = 1 less
- Feet-up pushups: 15, 11, 10, 9, 7, 8 = 60 = 8 less
EZ bar curls
30kg x 15 + 7+7+6 myo reps
Face pulls
2x20

Notes
Super tired today, everything felt just a bit off as a result. Oh well.

[ahpowerlifts]

great lifting in here David, and awesome progress on your diet/nutrition goals.

[DCM]

great lifting in here David, and awesome progress on your diet/nutrition goals.

Thanks man, I really appreciate it!

[DCM]

Got a bit behind on my log:

Wednesday 5 December

A1 Conventional deadlift
8x4x185kg @ 6-7.5
A2 Press
5x4x60kg @ 7-8
3X4x57.5kg @ 7-7.5
B1 Flat DB bench
45kg x 5
40kg x 7
35kg x 10
B2 DB row
50kg x 20, 15, 10
Cheaty DB side raises
10kg x 15 + 8+8+8 myo reps
Rear delt flies
2x20x6kg

Week 12 - Monday 10th December

Bodyweight: 86.1kg, down 0.2kg
Waist: 33.9 inches, down 0.2 inches

A1 HB squats
7x5x120kg @6-7.5
A2 CGBP
2x5x90kg @ 7-8
5x5x85kg @ 6-7
B1 Bodyweight NG chins

10, 9, 9
B2 Seated DB shoulder press
25kg x8
20kgx10
17.5kgx15
Hammer curls - rack run
10x25kg, 20kg, 15kg

Notes
- So close to my bodyweight goal of 86kg! Will hopefully hit it by the end of the week. I also need to start thinking about my training for next year - I still want to trim anotther inch or so off my waistline, the question is whether to just get straight on with that after NYE or have a slightly longer bit of time off from cutting.
- Couldn't train Friday-Sunday, so did Friday's missed session today instead. Am fighting off/coming down with a cold, had a sore throat all last night and all day today, was getting easily winded on everything during the workout and just generally had to take it a bit easy today. Fingers crossed I don't get full-blown man flu.

[DCM]

Wednesday 12th December

A1 Conventional deadlift
10x3x195kg @ 6-7.5
A2 Press
7x3x62.5kg @ 7-8
3x3x60kg @ 7
B1 DB bench
40kg x 8
35kg x 10
30kg x 12
B2 DB row
60kg x 12, 10, 10
Rotating plate side raises
5kg x lots
Face pulls
2x20

[DCM]

When I started my current phase of cutting 12 weeks ago, I had a target weight of 86-88kg in mind. This morning I weighed 85.8kg, so this seems like as good a moment as any to stop cutting for the year, enjoy the Christmas period (without going too far overboard) and then set some new goals for 2019. I have lost over 16kg since January, and over 25kg since the start of 2017. I have never looked or felt better. And yet, and yet - I think next year I might still push things a little further, shave off another inch from my waistline and see if I can't get some truly defined abs. And then learn to maintain. Ah yes, maintenance. Where the difficult bit truly begins!

Fat loss 2018_resized.jpg

[ahpowerlifts]

Fucking killer progress man!

[DCM]

Fucking killer progress man!

Thanks, dude!

[DCM]

Monday 17th December

Bodyweight: 85.1kg

A1 Low-bar squat
150kg x 1 @ 9
140kg x 1 @ 8
5x7x120kg @ 6-7
A2 TnG bench
3x3x95kg @ 7-8
4x3x90kg @ 7
B1 Seated DB shoulder press
25kg x 9, 7, 6
20kg x 11
B2 Pullups
9, 7, 6, 5
EZ bar curls
30kg x 15 +5+5+5+5 myo reps
Reverse DB flies
3x15x8kg

Notes
Squats absolutely sucked ass today. It's the first day since Wednesday that I've felt well enough to train, so I've missed two sessions in 2 weeks - no wonder squats felt really ungrooved and heavy AF. Was hoping to get a cheeky bodyweight PR on these before NYE but I think that's unlikely now. Oh well, don't really care that much tbh.