Rudi's Training Log - Cuts & Bulks

[dcw]

I have a close friend doing the 12 Week Strength prepping for a meet going through the exact same thing. He’s 2/3 in and had a bad week and is letting it get to him.

It’s just hard not to let it get to you, as we want to keep seeing things improve. It still happens to me often.

Maybe one of these days we will learn. Lol

[DrHades]

I hope he can learn from my example then and can control the greed to increase the weight on the bar. Specially if it's around 5lbs or 10lbs. Better than a drastic decrease in performance after a couple of weeks..

[dcw]

He's pretty stubborn, like me. We will see, haha

[DrHades]

I am running the BBM Hypertrophy 3-day template. I am cutting for the first week, or mybe the second too, and then I am gonna hit the gains.

BW = 83.2 kg [on 28.09]

24.09.2018

W1D1:

SQ
6 x 100
6 x 105
6 x 110 @ 8 x 2 sets
-- 4 min rest --
* my new rpe8 is my old rpe7. So I am gonna be really conservative about it.

TnG Bench
6 x 82.5
6 x 85
6 x 87.5 @ 8 x 2 sets
-- 3 min rest --
* nice and easy..

BB row (Myoreps)
16 x 60 @ 6-6.5 -> 5,5,5,5,5
I've done it a la Hanley. With 40-45 seconds rest. But in this case, The weight was pretty light. That's ok because I am taking it slow

ARMS
3x12 with 45 seconds rest

Training Time: 1h05

-----------------------------------------------------------------

26.09.2018

W1D2:

OHP (no belt, cos I forgot it)
6 x 50
6 x 51
6 x 52.5 @ 8 x 2 sets
-- 2.5 min rest --

RDL
8 x 80
8 x 82.5
8 x 85 @ 8 x 3 sets
-- 3 min rest -- for the sets at rpe8

DB Bench (Myoreps)
40 x 16 @ 8 -> 5,5,5,5,5
* Pretty easy, have to increase next time.

SOME ARMS
3x12 with 45 seconds rest

Training Time: 45min. I had to work out super fast. It was worth it. Sored from the last workout, but not too bad.

-----------------------------------------------------------------

28.09.2018

W1D3:

DL (forgot my belt again..)
6 x 140
6 x 145
6 x 150 @ 8
6 x 150 @ 8.5
-- 4 min rest --
* I should have chosen the load better. Ego alert!

CGB incline
8 x 50 @ < 6
8 x 55 @ 6.5
8 x 60 @ 8 x 3 sets
-- 2 min rest --
*Interesting. First time I experience how up to the 6th rep, it feels I´m moving wind. Then on the last 2 reps, they are rpe8. Crazy

2ct Leg Press (Myoreps)
14 x 170 [+whatever the machine weights] -> 5,5,5,5
* I dont know if I did 4 sets or 5 sets. So I decided to stop. I did the first 6 reps without pause because I forgot..

SOME MORE ARMS
3 x 12 with 45 seconds rest

Training Time: 1h07.

[dcw]

CGB incline
8 x 50 @ < 6
8 x 55 @ 6.5
8 x 60 @ 8 x 3 sets
-- 2 min rest --
*Interesting. First time I experience how up to the 6th rep, it feels I´m moving wind. Then on the last 2 reps, they are rpe8. Crazy

I think this is pretty common on this lift. It is for me. Crazy indeed.

[DrHades]

BW = 82.4 kg [05.10.2018]

01.10.2018

W2D1:

SQ
6 x 102.5
6 x 107.5
6 x 112.5 @ 8 x 3 sets
-- 4 min rest --


TnG Bench
6 x 82.5
6 x 85
6 x 87.5 @ 8 x 3 sets
-- 2 min rest --


BB row (Myoreps)
16 x 70 @ 8 -> 5,5,5,5,5

ARMS
3x12 with 45 seconds rest

Training Time: 1h09

-----------------------------------------------------------------

03.10.2018

W2D2:

OHP (no belt, cos I forgot it again)
6 x 50
6 x 52.5
6 x 55 @ 8 x 3 sets
-- 3 min rest --

RDL
8 x 80
8 x 85
8 x 90 @ 8 x 3 sets
-- 2.5 min rest --

DB Bench (Myoreps)
52 x 14 @ 8-9 -> 5,5,5,5,5


SOME ARMS
3x12 with 45 seconds rest

Training Time: 1h00.

-----------------------------------------------------------------

04.10.2018

W2D3:

DL
6 x 137.5
6 x 142.5
6 x 145 @ 8 x 3 sets
-- 4-5 min rest --
*I had no breakfast + weight loss resulted in this DL performance

CGB incline
8 x 55 @ < 6
8 x 57.5 @ 6.5
8 x 60 @ 7
8 x 60 @ 7.5
8 x 60 @ 8
-- 2 min rest --

2ct Leg Press (Myoreps)
150 (+46) x 15 -> 5,5,5,5,5

SOME MORE ARMS
3 x 12 with 45 seconds rest

Training Time: 1h25.

[DrHades]

Training frist thing in the morning is much more difficult than any time of the day. Maybe late evening might be also very tough. I experimented a lot with pre-training food. I tried a shake of oats and whey. I took up to 120g of oats + 31g of whey. For Deadlift days, it is just not enough. I had to add a maple syrup or something like that. Squats day were mixed. Some day it worked some days my body seems to need more. I dropped the oats and tried juice (orange or apple) + whey. I worked much better. Around 300ml of juice and one scoop of whey works fine. For DADlift days I need more carbs somehow. I was thinking of taking something with me to have during training. Will see on the next D3.

BW = 82.7 kg
* I am gonna try to mantain the weight during this week. I am so far cycling calories and carbs every day. Up carbs and calories during training days and the opposite during non-training/cardio days.

08.10.2018

W3D1:

SQ
6 x 102.5 @ 6 easier than last week
6 x 107.5 @ 7 easier than last week indeed -> increase
6 x 115 @ 8 x 3 sets
-- 4 min rest --
* I repeated the weights for @6 and @7 from last week. They proved to be easier than last week so I increased the weight for the @8. It went well, since the last set @8 was not more difficult than the first set @8.

TnG Bench
6 x 82.5 @ 6 easier than last week -> increase
6 x 87.5 @ 7
6 x 90 @ 8 x 3 sets
-- 2.5 min rest --
* Same philosophy as squats. Repeat set @6 from last week and gague if the next sets can be increased compared to last week. The short 2.5min rest made the last set @8 more difficult than the first @8.


BB row (Myoreps)
15 x 72.5 @ 8-9 -> 5,5,5,5,5
* 30-40 seconds rest. That one was challenging. I have to admit that I like this myoreps stuffs

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h25

[DrHades]

10.10.2018 - W3D2

BW = 82.7 kg

OHP
6 x 50 @ 6
6 x 52.5 @ 7
6 x 55 @ 8 x 3 sets
-- 3 min rest --
* Same as last week.

RDL
8 x 82.5 @ 6
8 x 90 @ 7
8 x 95 @ 8 x 3 sets
-- 2.5 - 3 min rest --
* Making progress

DB Bench (Myoreps)
16 x 56 @ 8-9 -> 5,5,5,5,5
* 30-40 seconds rest.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h00

[Ryaan]

CGB incline
...
*Interesting. First time I experience how up to the 6th rep, it feels I´m moving wind. Then on the last 2 reps, they are rpe8. Crazy

I think this is pretty common on this lift. It is for me. Crazy indeed.

My experience, too. Rippetoe even mentions this in Starting Strength:

Close-grips are also famous for reaching failure rather suddenly, with the last completed rep giving little indication that the next one will get stuck on the way up.

[DrHades]

12.10.2018 - W3D3

BW = 82.6 kg

DL
6 x 137.5 @ 6.5
6 x 140 @ 7
6 x 145 @ 8
6 x 145 @ 8.5
6 x 142.5 @ 8.5
-- 4-4.5 min rest --
* I even ate mashed potatos like crazy in the evening before to bump the carbs up. But nope. I was somehow tired. It did not feel heavy per se. But by the 5th rep, I felt a huge amount of effort to get it done. Well, I think I just need to eat more.

CGBP incline
8 x 55 @ 6
8 x 57.5 @ 7
8 x 60 @ 8 x 3 sets
-- 2.5 min rest --
* Same thing here

2ct Leg Press (Myoreps)
155 + 47 x 15 @ 8-9 -> 5,5,5,5,5
* 40 seconds rest.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h20

[DrHades]

15.10.2018 - W4D1

BW = 82.6 kg

SQ
6 x 105 @ 6
6 x 110 @ 7
6 x 115 @ 8
6 x 115 @ 8.5
-- 4 min rest --
* It moved worse than I thought. Technique was horrible.

TnG Bench
6 x 85 @ 6
6 x 87.5 @ 7
6 x 90 @ 8 x 2 sets
-- 2.5 min rest --
* Good one. Same as last week.


BB row (Myoreps)
15 x 75 @ 9 -> 5,5,5,5,5
* 45 seconds rest.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h20

[dcw]

Do you film your squat sets?

[DrHades]

Do you film your squat sets?

Some of them. Lately no. The rack position is really awful for filming.. I can post some of them to get some feedback though

[dcw]

Do it! You could even post in the technique forum to get better feedback.

[DrHades]

I am sleeping really bad for the past 3 nights. And today I had to workout real quick. I decided to hit @7 and decrease rest times to fit in everything in about an hour.

17.10.2018 - W4D2

BW = 83.2 kg

OHP
6 x 50 @ 6
6 x 52.5 @ 7
6 x 52.5 @ 7
6 x 52.5 @ 8
-- 2 min rest --


RDL
8 x 80 @ 6.5
8 x 80 @ 7
8 x 70 @ 7
8 x 70 @ 7
8 x 70 @ 7
-- 2 min rest --
* I was extra conservative, cos my back is feeling the D1 workout.

DB Bench (Myoreps)
60 x 14 @ 9 -> 5,5,5,5,5
* 45 seconds rest.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 50min

[DrHades]

19.10.2018 - W4D3

BW = 82.3 kg

DL
6 x 130 @ 6
6 x 135 @ 7
6 x 135 @ 7.5
6 x 135 @ 8
-- 3 min rest --

CGBP incline
8 x 55 @ 6
8 x 57.5 @ 7
8 x 60 @ 8 x 3 sets
-- 2 min rest --
* Same thing here

2ct Leg Press (Myoreps)
140 + 47 x 15 @ 8 -> 5,5,5,5,5
* 40 seconds rest.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h05

[DrHades]

I am not getting enough sleep. I am having some trouble with that. I hope I can get it on track again, because it sucks. Still, I could hit what I had in mind.

22.10.2018 - W5D1

BW = 83.0 kg

SQ
warm ups: 6 x bar; 6 x 60; 6 x 85; 3 x 110;
1 x 125 @ 6
1 x 130 @ 7
1 x 135 @ 8
6 x 110 @ 8
6 x 110 @ 8
6 x 110 @ 8
-- 3-4 min rest --


TnG Bench
1 x 100@ 6
1 x 102.5 @ 7
1 x 105 @ 8
6 x 90 @ 8
6 x 90 @ 8
6 x 90 @ 8
-- 2-3 min rest --


BB row (Myoreps)
77.5 x 15 @ 8 -> 5,5,5,5,5
* 45 seconds rest.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h05

[DrHades]

Sleep was much better. Managed to sleep in total maybe 7 hours with two awakenings. I woke up a different person since almost a week now.

24.10.2018 - W5D2

BW = 83.0 kg

OHP
warm ups: 6 x 20; 6 x 30; 6 x 40; 3 x 50
1 x 60 @ 6
1 x 62.5 @ 7
1 x 65 @ 8
6 x 54 @ 8
6 x 54 @ 8
6 x 54 @ 8
-- 3 min rest --


RDL
8 x 85 @ 6
8 x 90 @ 7
8 x 95 @ 8
8 x 95 @ 8
8 x 95 @ 8
-- 2 min rest --
* I did those with Hook Grip to train it for Deadlifts. I also wrapped my hands pretty good around the barbell and covered my thumb with the index and middle fingers. It worked nicely.


DB Bench (Myoreps)
60 x 15 @ 8-9 -> 5,5,5,5,5
* 45 seconds rest.


ARMS
12x3 with 45-60 seconds rest.
* Ran out of time and did 3 sets

Training Time: 1h00 min

[DrHades]

I should fix my standard notation to

weight x reps x sets @ rpe

But I am gonna implement that in my next training program, in order to not disturb things in the middle.

[DrHades]

Sleep improved significantly. I still wake up during the night but can fall asleep again pretty quickly.

26.10.2018 - W5D3

BW = 82.8 kg

DL
warm ups: 2 x 6 x 60; 6 x 100; 5 x 120; 4 x 140
1 x 160 @ 7
1 x 168 @ 8
6 x 140 @ 8
6 x 140 @ 8
6 x 140 @ 8
-- 4.5 - 5 min rest --
* That's a huge decrease in performance compared to my 182.5kg DL on the last training program. But still, when I pulled the 140kg during warmup, I knew that is gonna be my sets of 6 @8.

CGBP incline
8 x 57.5 @ 6
8 x 60 @ 7
8 x 62.5 @ 8
8 x 62.5 @ 8
8 x 62.5 @ 8
-- 2 min rest --
* sets @8 were all @8 but got somewhat more difficult. But totally under control.

2ct Leg Press (Myoreps)
150 + 47 x 18 @ 8 -> 5,5,5,5,5,5
-- 40s - 45s rest --
I need to increase the weight on this one. Which is a good sign compared to last week. That's why I went up to 18 reps on the activation set and the 6 sets of 5 on the mini-sets.

ARMS
12x4 with 45-60 seconds rest.

Training Time: 1h20. DLs really need those 5 min. Which means if I wanna train faster on DLs days, I need to compensate on the rest of the session.