David tries to get teh abz before getting (semi-)strong again
Posted: Fri Apr 13, 2018 3:47 am
by DCM
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
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.
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.
Re: DCM's training log
Posted: Fri Apr 13, 2018 10:03 am
by DCM
Oh, didn't realise the video would embed. Will find out how to just post the link next time.
Re: DCM's training log
Posted: Sat Apr 14, 2018 5:05 am
by DCM
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
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.
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.
Re: DCM's training log
Posted: Fri Apr 20, 2018 11:21 am
by DCM
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.
Re: DCM's training log
Posted: Sat Apr 21, 2018 8:19 am
by DCM
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
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.
Re: DCM's training log
Posted: Wed Apr 25, 2018 2:44 pm
by DCM
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.
Re: DCM's training log
Posted: Wed Apr 25, 2018 2:46 pm
by DCM
Btw, in case anyone's following this and is puzzled by my use of "A1", "A2", "B1", "B2" etc., this basically just designates supersets.
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:
Re: DCM's training log
Posted: Sat Apr 28, 2018 8:20 am
by chromoly
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.
Re: DCM's training log
Posted: Sat Apr 28, 2018 10:03 am
by DCM
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.
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.
Re: DCM's training log
Posted: Wed May 02, 2018 1:46 pm
by DCM
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
Re: David tries to get teh abz before getting (semi-)strong again
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.