If this is true, then…
Then don’t worry about this.
Don’t run yourself into the ground by going into too big of a deficit. Keep it slow and steady.
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Pretty much plan to hit sub 180 then call it. I don’t think I can psychologically cope with any more strength loss at this point and I don’t thinkni’m carrying enough muscle to justify getting any leaner.
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Work for today:
Powerclean and push press:
1 x 60kg
1 x 60kg
2 x 60kg
2 x 60kg
1 x 60kg
Seated press:
Worked up to 50kg x 6
Then 3 x drop sets of roughly:
5 x 50kg
5 x 40kg
10 x 30kg
10 x 20kg
Wendler rows: 3 x 20 @ whole stack.
Cable crossover 7 x 12, ss with push ups to failure.
Pull ups: a bunch
Walking lunges: 5 x 10 @ 10kg
Notes:
- Felt sore, tired and beat up today. Shoulders especially felt fucked. Probably not that surprising, I did 16 sets of heavy pressing barely 48 hours ago. Plus minimal sleep and a 16 hour work day. Probably lucky it’s a pretty light day.
- technique feels godawful on the cleans and presses. I expect decent progression just by relearning the movement on this. Low key targeting 5 x 5 at the same weight by Christmas.
- rep PR on seated press. Probably because I haven’t really pressed 50kg in anger recently, but I’ll take it all things considered.
- I do actually count the number of reps I do on the drop sets, but mostly as a way to keep focussed and to push myself harder. I have no plans to write them down at any point. The numbers above are just approximate number.
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This is cardio when it’s clean and press.
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Review Sunday time:
Weight 182.2lbs. Pleasantly surprised there, was expecting far worse. Had a bit of a cheat meal Friday, 2.5 portions of lasagne and a packet of garlic bread later. Felt good though.
GPP has been pretty good this week, definitely been getting “something” done everyday. Suns out so I want to be active all the time again, which unfortunately isn’t possible. Will definitely try and stick to 2 a weeks though until either my work capacity improves markedly, or recovery takes another step up. Was feeling sore as anything Friday.
All in all, good week considering how full on its been at work. Couple more weeks of push, then holiday time.
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Mmmmmmmmmm
In keeping with the 1-2-3-4 plate goal, I’ve realised i should probably program the occasional heavy pulling session in my training as I’d say a 4 plate pull is probably currently my least likely goal to hit.
1 plate press I’m probably already good for.
2 plate bench I just need to eat a bit more. Confident of achieving this with some more calories.
3 plate squat I shouldn’t be a million miles away from, fully expect to hit that by year end.
4 plate pull, probably a good 30kg shy as we speak. That’s going to take a bit of work. I have space to add some heavy-ish deadlifting on day 3, probably 531 3s PRO.
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Take a look at Kroc’s deadlift program, I did a nice progress on that.
Or even better I know @Frank_C is with me on this try the SGSS format on pulls.
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I might have a look at both of those. I really want something that’s not going to be too excessive though, I’m pretty happy with the program as set out and I don’t really want to keep adding to it. A few low volume deadlifts fit in fine, but more would probably involve me rethinking the whole program, which goes against the spirit of what I’m trying to do. I do need some new tricks other than “531 it” though. Haven’t really tried anything new for a while.
Where would I find details of those programs? I’ve tried to find SGSS before without much luck.
Edit: found the Kroc deadlift program. I’m sold, let’s do that. Cut out the deload though, as I’ll only train it every week and a half and I’m pretty week. Fits in perfectly with what I want.
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You could try it, but it’s against the principles of the program.
Deload midway and at the final phase though.
You could try the one I’m using as well, I’m not sure you need to deadlift 4 times a week to complete it.
Starts out with 8 reps at about 60% adding weight lowering reps every week. first 8 weeks ends with a 5RM attempt, then 8 weeks of peaking. If you’re interested I can write my weights in, we’re pretty similar.
Not if you remember I’ll only be doing this session every other week, roughly. Over the 16 week period, I’d deadlift 10 times instead of the 12 recommended even with the reload cut out.
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Sorry you’re absolutely right, I would however still do a deload during the middle.
I probably will reload from the whole program at some point, but I’ll let my body and work schedule determine it. I’m not smart enough to plan a reload before it’s too late.
It’s on CT’s ThibArmy website. The short version is this.
Week 1, Workout 1: 3 x 8
Week 1, Workout 2: 5 x 8
Week 2, Workout 1: 3 x 8 heavier than week 1
Week 2, Workout 2: 5 x 8
And so on. Weeks 1-3 uses 8s. Weeks 4-6 uses 5s. Weeks 7-9 uses 3s. And the final three weeks uses 5/4/3/2/1 and decreases rest between workouts 1 and 2 each week.
I can’t commit to deadlifting that much a week. But enough people like it for me to put it in the melting pot for next plan.
Thanks for the input.
Ignore the weeks and just do the workouts.
Workout 1: 3 x 8
Workout 2: 5 x 8 same weight
Workout 3: 3 x 8 + 10 lbs
Workout 4: 5 x 8 same weight
Workout 5: 3 x 8 + 10 lbs
Workout 6: 5 x 8 same weight
Workout 7: 3 x 5 + 20 lbs
Workout 8: 5 x 5 same weight
And so on. It would still work. It’s just good old fashioned double progression. I picked a weight that was about 90% of my 1RM and plugged that in for week 12 and figured out my weights in reverse from that. I actually started with 225 in week 1 on deadlift and finished with 465. 465 was easy so I set a new PR after that.
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I’ll think it through, do the maths about how long a cycle would take
Edit: my decaffeinated maths brings that out to a 36 week cycle. I think that might be a pass, to be honest.
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I think you could choose to do that progression on any lift without running the whole program. You also don’t have to use all those phases. You could do a phase of 5’s, then 3’s, and then start again at 5’s.
My brain says a wave of 2s, then a wave of 1s. Then another wave of 1s.
I think I just uncovered the reason my deadlift took so log to build.
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Kroc DL program is not a bad choice.
I just threw in the others as an option, I don’t think SGSS would work very well with a lift every 10 days or so.
When you get the time you should try the whole SGSS program it’s tough but doable.