jwilson625's NDTFP Post-Novice Log

[jwilson625]

Sun 3/3/2019

BW: 208.4

DL:
295x6@6.5
305x6@7
315x6x2@8

PIB2c:
135x8@6
140x8@7
145x8x2@8.5

LP:
myo
180x16, 180x4x6

[jwilson625]

Tue 3/5/2019

BW: 209.8

SQ:
280x1@7
295x1@8
240x6x3@7.5-8

STPR:
130x1@7
135x1@7.5
120x6@9
115x6x2@8-8.5

[jwilson625]

Wed 3/6/2019

BW: 209.8

GPP:
Bike 35min, 10.82mi 248kcal

PRW:
myoreps
155x13@8
155x3x5
155x2

DBHC:
35x12x2
30x12x2

[jwilson625]

Thu 3/7/2019

BW: 210.8

PBP1c:
225x1@6
237.5x1@7
245x1@8
212x6@8.5
205x6@8
205x6@9

SLDL:
225x8
235x8
245x8x4@7.5-8

CGBP:
myo
155x13@8
155x3, 2

[jwilson625]

Fri 3/8/2019

BW: 209.2

GPP:
Bike 35min, 11.01mi 259kcal

[jwilson625]

Sat 3/9/2019

BW: 209.4

DL:
365x1
385x1@8
325x6x3@8

IBP:
155x8@8
160x8x5@7.5-8.5

IB:
myo
115x12@8
115x3,2

[jwilson625]

Tue 3/12/2019

BW: 210.2

SQ:
265x1@6.5
285x1@8
235x6x3@7.5-8

STPR:
135x1@8
115x6@8.5
110x6x3@8

PRW:
myo
155x12@8
155x3x10
155x2

[jwilson625]

Wed 3/13/2019

BW: 208.6

GPP:
Bike 35min, 11.27mi 282kcal

DBHC:
30x15,15,13

[jwilson625]

Thu 3/14/2019

BW: 207.4

PBP1c:
225x1@6
235x1@7
245x1@8
212x6@8.5
205x6@8
205x6@9
197.5x6@9

SLDL:
225x8@6
235x8@7
250x8x4@7.5-8

CGBP:
myo
145x12@8
145x3,3,2

[jwilson625]

Sat 3/16/2019

BW: 207.6

DL:
365x1@6
385x1@7
405x1@8.5
325x6x3@8

CGBP:
165x8@6
175x8@7
180x8@7.5
185x8x2@8

[jwilson625]

Mon 3/18/2019

BW: 209

SQ:
265x1@6.5
285x1@8
240x6x3@7.5-8

STPR:
135x1@7.5
120x6@9
115x6x3@8-9

PRW:
myo
155x12@8
155x3x5
155x1

[jwilson625]

Tue 3/19/2019

BW: 206.8

GPP:
Bike 30min, 9.76mi 246kcal

BBC:
55x12
55x12
50x12
45x13

[jwilson625]

Wed 3/20/2019

BW: 209.2

PBP1c:
225x1@6
245x1@7.5
250x1@8
215x6@8.5
207.5x6@8.5
207.5x6@9.5
205x6@9.5

SLDL:
225x8@6
235x8@7
245x8x3@8-9
235x8@8.5

CGBP:
myo
135x12@8
135x3,3,3,3,2

[jwilson625]

Fri 3/22/2019

BW: 209.2

DL:
375x1@6.5
405x1@8.5
325x6x3@7.5-8

IBP:
155x8@6
160x8x4@7-8

[jwilson625]

Sat 3/23/2019

BW: 208.5

GPP:
Bike 30min, 9.94mi 267kcal

CH:
10m EMOM
4,5,4,4,4,4,4,4 -> 33

[jwilson625]

Horrible about keeping my log updated here... Just finished a run of the BBM 3-day hypertrophy template with decent results despite being somewhat noncompliant with the accessory work. e1rms etc. in lb:

SQ: 310 -> 307 (-3)
1cBP: 276 -> 269 (-7)
DL (beltless): 419 -> 436 (+17)
STPR: 142 -> 149 (+2)
eWilks: 281 -> 287 (+6)
7d BW avg: 213.6 -> 207.4 (-6.2)
Waist: 37.5" -> 35.5" (-2")
Navy BF: 23.6% -> 21% (-2.6%)

I'll post new charts eventually when I finish getting my spreadsheet updated. Pretty happy about the improved conditioning and 2" off the waist. This was my first time training beltless DL regularly, so the apparent gains there are probably a bit misleading. Otherwise, strength seemed to stay pretty much the same or at least hover within the realm of day-to-day performance fluctuations. I liked the template for the most part, though I often found the percentages too high for the bench backoff work. Not sure if I was overshooting the top set or just fatiguing quickly.

Experimenting with the 2wk MM template from @Hanley next. I gave it a short, bastardized, and halfhearted attempt a while ago, so couldn't really draw any useful conclusions for myself. Maybe I'll actually DTFP this time (ha). Planning to continue the cut, and add some weekly 1@8s to help monitor e1rms instead of relying on all the low intensity junk reps (SAD).

[Fzt]

Good luck with your training.

[jwilson625]

Good luck with your training.

exercise*

[jwilson625]

Quick update on the cut since I continue to be horrible about keeping my log up to date:

2/8/19 --> 4/29/19

Changes:
BW: 213 --> 200
Waist: 38" --> 34.25"
Hips: 43.5" --> 42"
Navy BF: 23.6% --> 18.2%

Averages:
Loss: 1lb/wk (ramped up to 1.5lb/wk for the most recent ~3wks)
Intake: 2325kcal
Carb: 265g
Fat: 56g
Pro: 186g

No loss of bench strength through BBM Hypertrophy template and Hanley Montana Method sorcery, which is really the most important takeaway from all this. Squat is down maybe 10lb, and DL is down ~5lb albeit back extension isn't as good (or perhaps just not obscured by fat...). Press I have been mostly blowing off because IDGAF so that's probably down a bit. Really the only negative thing I've noticed performance-wise is that I seem to fatigue quicker doing sets across. I'm also using shorter rests in general and am fairly lazy about keeping up with conditioning work, so that isn't helping. Disc golf season is kicking into high gear as well so I've at least been getting a lot of outdoor exercise even though it's not really cardio. Pants are getting quite loose at this point.

Something interesting I noticed - in other posts I've mentioned that once I finally decided to stop bulking, I looked back at my progress pics and found a definitive point (~195lb) above which I appeared to accumulate a lot of added bodyfat right on my waist. Fortunately it also appears to be coming off very quickly on the way down...

The Plan is to take this cut down to ~190lb and break+reassess things from there. Ultimately I'd like to get into a BW/BF range where I feel comfortable running bulking and cutting cycles like a normal person who cares about a little more than just absolute weight on the bar.

[jwilson625]

Another quick check-in as I continue to be lazy about keeping a day-to-day log here. Summary of the cut to date:

2/8/19 --> 6/2/19

Changes:
BW: 213 --> 193
Waist: 38" --> 33.25"
Hips: 43.5" --> 41.5"
Navy BF: 23.6% --> 16.2%

Averages:
Loss: 1.2lb/wk (~1.7b/wk for the most recent 30d)
Intake: 2280kcal
Carb: 251g
Fat: 56g
Pro: 187g

Most recent training has been 4 cycles of 2wk Montana Method followed by a couple weeks of fuckery with a top single and amraps on various exercises (including some sumo pulls!). Bench has stayed about the same while SSB squat + deadlift each dropped off 10lb or so. Disc golf season is in full swing, which has been helping a ton with the weight loss but predictably distracting from my gym time. For now the goal is to get down into the 180s then stop to maintain/reassess for a bit. I'd like to spend minimal time in the gym while at least maintaining strength as best I can. At this point it's looking like I'll do two longer training sessions weekly, which gives me a little flexibility on the exact training days so I can adjust for good weather and other golf events I'm envisioning a structure somewhat similar to that of the BBM general intermediate program:

Day 1:
Comp Squat 1@8+4-6 sets of 3-4 reps @7-8
Pause Bench 1@8+4-6 sets of 3-4 reps @7-8
Pull Assistance 3 sets of 8-12@7-8
Bench Assistance 3 sets of 8-12@7-8

Day 2:
Squat Assistance 3 sets of 8-12@7-8
TnG Bench 1@8+4-6 sets of 3-4 reps @7-8
Deadlift 1@8+4-6 sets of 3-4 reps @7-8
Bench Assistance 3 sets of 8-12@7-8

Assistance work could turn into myoreps/density stuff if the sessions are taking too long. I also intend to ramp into this volume over a few weeks as my work capacity is down even more than usual right now... My disc capacity is way up though

And finally, the moment you all have been waiting for... poorly lit black and white shirtless bathroom progress pics from full Kool-aid SS acolyte to normal somewhat reasonably fit looking person: