The more I’m injured and the more physique progress I make, the more I realize that the gold standards in the weight room aren’t necessary (squat and deadlift).
I like them, but they beat me up more than my current training. Getting away from those neurologically demanding movements has me feeling more energetic.
Once I’m healthy you might see me do them again, but that’s because I like double leg movements and it might speed up my sessions. I’m definitely not done with them, but I might be learning that they’re not worth the effort/risk.
I agree 100%. I know my entire lower body (minus calves) can be effectively trained by split squats and DB RDLs. So why do I repeatedly go back to squats and deadlifts? Seems stupid.
I do really enjoy squats and deadlifts. I think the first step is to reduce overall volume. Less risk, as much reward perhaps? Anyways, that was my goal with reducing to just 2 worksets. Perhaps it needs to be 1 workset…
I’m considering a lower volume and frequency approach once I can do them again. I don’t know. They’re strength movements so they probably need to be programmed differently than the rest of my stuff.
Alright, 184.5 upon waking. Knocking on the door of a new low (184.0). Will eat strict today and get in either a long brisk walk outside or a more intense inc treadmill walk at home. No running/sprinting today. Legs feel it from yesterday.
Without a doubt the best I’ve ever looked. Wife pointed out “I’ve never seen your abs like that before” last night. Typically I rock a solid 4 pack. The bottom two are out clear now, and I think it shocked her a bit once she looked closely. I’ve still got a bit of lower ab fat I’d like gone. Hopefully 4.6 more pounds and I’ll be happy with the finish.
One thing I know for sure is I’m on the cusp of needing an all new wardrobe. And to be clear, I’m not doing that. I’ve got all 32 pants and Large shirts as of now. Shirts are still ok, bc shoulders are keeping them filled out, but the damn pants. 31s or 30s, and I haven’t seen shit like that since I was 10. Legs wouldn’t fit though, so it doesn’t matter, and I’m not getting things altered bc fit then sucks and I’m certainly not going fully tailored.
I am however really ready to move on to maintenance/small gain. I want a piece of PB toast in AM with my bfast. I want a few more carbs. I’m tired of being hungry!
Great work on the cutting Iron.
I think many of us that’s been cutting since january are ready to go to maintenance.
If you’re satisfied with where you are I would make a PB toast every day or every other day.
Just add a little more see what happens.
183.5 upon waking, new low by 0.5. I’m in the zone right now, embracing hunger and cardio, the deadly duo. I can taste the end. This will be done when I hit 2 consecutive days of 179.xx.
Breakfast this morning, I’m an omelet fachionado, or obsessed. As you can see @mortdk there’s PB toast! Sprouted grain of course. It felt good to be full.
Nice work man. Once school ends (on Friday). I will be more in control of eating and timing. I may send some pictures to have an additional layer of accountability
The RFESS killed my back. It’s muscular, pretty sure QL, but whatever it is it’s a big gnarly sprain. Very slow healer, similar to the one I had a bit over a year ago that took 3 or so months to get right. I’m going to hit up my sports PT or chiro. I need to see if I can get some help to speed up the healing process.
Trying to hold that 80lb KB on RFESS was a lesson on brace for your life, because my back was useless, so it was all front and some side core holding shit in place. 17 and 15 were very hard. Like legs about to explode and breathing like a dragon, especially set 2.
Got to get this back healed up. Not much I can do pain free lower wise. Thought RFESS would be fine, but nope.
I hold it in front. That’s a brilliant suggestion that I didnt even think of unfortunately. Next time I’ll give that a try.
I’m bad off right now. Really pissed it off. Like I can barely move. I should have stopped at first onset of pain but I worked right through it like i typically do! Pay the price now.
Sorry to hear that. I started out doing my RFESS with DBs and graduated to using a barbell. It’s much easier to balance and really puts the load on the glutes and hams.
The front squat/goblet hold is probably better for core work and that’s why I don’t like it lol! It’s harder.
Had adjustment, manual work done along with taping. Got some relief, thank goodness. No lower stuff for a bit. He said 6 weeks till I’m fully back. Will go back next week for more work.
Will modify workout tomorrow. Most everything will need to be seated until further notice.
Looking great, man! I was thinking I might be a bit leaner than you and that made up for your back looking better, but now I’m beginning to think I’m just losing all around! Nice work.
I dont know, you’re pretty damn lean. We’re close regardless. My back carries literally zero fat, but my low abs, blah. It’s the last to go, and damn frustrating. I’m finally in that zone now, where it’s dissipating.
I’m now 27 pounds into this cut. I’ll finish right at 30.
Leanest I’ve ever been, so excited about that. Really excited to have my back healed up, be real lean, and pack on some muscle.
Ultimate goal is 190-200 at this level leanness. Now that I’ve reset my body comp, will be adding in nutrition, I’ll hopefully be primed to add some new muscle. I think it’ll also help that I’m doing less volume, higher intensity in the hypertrophy rep range. I think I’ve not allowed for optimum recovery thr past few years.
I think I can achieve all this by the time I’m 40 (3.5 years).
