I’m going to run the Jordan peters upper/ lower for 8 or so weeks while I cut.
The programme is written as 3 days a week but I’ll be running it 4 days a week. I’ll also have to be heavily changing the leg day until my back settles down and I can squat again.
Upper session 1
Deadlift - no idea what to substitute these with as it’s really a lower body movement.
Incline BB 2m rest
Ramp ups
80kg x 9 (range was 5-9 reps)
60kg x 12 (range was 10-12 reps)
So increase next session.
Lat pull down 2m rest
Ramp ups
90kg x 9 (5-9 range)
77 x 10 (10-12 range)
Close grip machine (used HS chest press just close grip) 2 m rest
Ramp ups
50kg x 9 (5-9 range)
45kg x 9 (10-12 range)
Laterals (used the machine as I prefer it) (range of 15-20 reps)
1 warm up set
30kg x 17
30kg X 15
Tricep rope push downs (range of 15-20 reps)
Warm up set
9 x 17 reps
9 x 13 reps
Abs - toe taps 1m rest
X 10
X 8
X 7
X 6
Couple of notes.
Need to replace dead’s on upper body day but not sure what to replace with? Is deads meant to be a lower body glute/ ham exercise? Do I replace with RDLs? Or a row movement? Or maybe a lower back hyper extensions?
Secondly if I got my reps on set 1 but not on the back off set do I keep the same weight or maybe I got the back of set weight wrong? Or increase the main set.
Hack Squat - 2m rest
Ramp up sets
80kg x 9 (target 5-9 reps)
50kg x 12 (target 10-12 reps)
Leg Extensions 2m rest
15-20 rep targets
25kg each side x 15
25kg each side x 15
Kneeling SL ham curl (there is no laying ham curl) 2m rest
Warm up sets
45kg each side x 9 (5-9 rep target)
40kg each side x 12 (10-12 rep target)
Abductor machine 2m rest
75kg x 12 (5-9 rep target)
75kg x 12 (10-12 rep target)
5.Seated calf raises (2m rest)
20kg (15-20 rep target)
x 20
x 18
x 17
x 16
6. Preacher curl - Forgot and did EZ curl (which is fridays bicep lift)
30kg x 9 (6-9 target reps)
27kg x 12 (10-12 target reps)
25kg x 15 (15-20 target reps)
Hack squat didn’t hurt my back which was good but struggled on the heavy set to feel it in my quads compared to the lighter sets. Overall i need to get used to the weights to get them correct on most of these exercises.
But really enjoyed the change but didn’t feel ‘dead’ like i normally do after a leg workout, not sure if this is good or bad.
HS Incline Press - 2m rest
Ramp up sets
50kg each side x 9 reps (5-9 target)
45kg each side x 12 reps (10-12 target)
Chest supported DB Row - 2m rest
Ramp up sets
28kg DBs x 9 reps (5-9 target)
26kg DBs x 12 reps (10-12 target)
Dips - 2m rest
Warm up sets
10kg x 9 reps (5-9 target)
5kg target (10-12 target)
Lat pull down close grip - 2m rest
Warm up sets
90kg x 6 reps (5-9 target)
77kg x 12 reps (10-12 target)
Pull over - 2m rest
28kg DB x 12 reps (15-20 target)
24kg DB x 15 reps (15 -20 target)
Upright Row - 2m rest
20kg x 15 (15-20 target)
20kg x 15 (15-20 target)
Tricep pushdown
8 weight x 20
x 20
Abs - Toe taps
x 9
x 7
x 6
x 6
Enjoyed the session although upright rows felt odd as I’ve not done those in quite a long time! Not sure i was 100% recovered from my first upper body session but its the first week of the new programme so i’ll see how it goes (i’m also in a defecit).
I struggled a lot to feel recovered from one session to the next originally. Seems most of that has adapted and I’m only wrapping up week 2 of full body. Not quite upper lower, but not much different to be honest.
I ate a little more carbs to try helping out Recovery, but i think that was secondary to my body adapting to the workload. The daily tonnage of this program is rather significant in comparison to the number of reps preformed.
Smith Squats 2m rest
Ramp up sets
70kg x 9 (5-9 target)
60kg x 12 (10-12 target)
Single leg, leg press 2m rest
45 weight (not sure if this machine is in pounds of KG)
x 20 (15-20 rep target)
x 20 (15-20 rep target)
Seated Ham curl (2m rest)
ramp up sets
61kg x 10 (5-9 target)
54kg x 12(10-12 target)
Good girl machine 2m rest
80kg x 20 (5-9 target)
80kg x 12 (10-12)
Standing calf - Didn’t do these, just needed to get to work
EZ BB curl 2m rest
30kg x 9 (5-9 target)
27kg x 12 (10-12 target)
25kg x 15 (15-20 target)
Overall not sure on smith squats, i’ll see how my back is tomorrow but i struggled to get good tension in my quads. It is the first time i’ve done these in about 10 years though.
Also i’m nearly maxing out the good girl/ bad girl machines already (they only go to 100kg) so i’ll just have to do 2 max weight higher rep sets rather than the lower reps prescribed.
I’ve been cutting for around 4 days now and i already feel like i’m wasting time not focusing on getting bigger. As i get older i feel the time is ticking to add mass. Hopefully i get over it as i’ve got another 7 weeks on this cut.
Once it’s out of the way you can stop worrying about it and spend more time over the course of the year in a bulk. Delaying it, having it hanging over you would inevitably make the future cut longer and more daunting.
I’m fatter than I’d like to be too (we may actually be fairly similar), but if I stay 8-10lbs away from a baseline I’m happy with, I’m only ever a 4-week cut away from where I want to be. I don’t know where you want to be but when you find your range, have a limit and your cuts can become so short that you never feel like you’re missing out.
I’ve gone through the same mental challenge. I lost 16lbs on my first ever 8 week cut and it felt like I was just losing or wasting time, and watching all my peers overtake me. Because i’ve done it though it’s easier to shave off back to a baseline every 3-5months depending on how the bulk goes.
It’s worth adding that you have an enviable width about your upper body and losing a few pounds looks like you could end up with an awesome V-shape. Of course though, we all see ourselves differently and it’s about knowing just how much fat you are or aren’t comfortable carrying.
Incline BB press (2m rest)
Ramp up sets
85kg x 6 (5-9 target)
70kg x 12 (10-12 target)
Lat pull down (2m rest)
Ramp up sets
70kg x 9(5-9 target)
63kg x 12 (10-12 target)
Close grip machine press (2m rest)
Ramp up sets
50kg each side x 9(5-9 target)
45kg each side x 10 (10-12 target)
Lat raises machine (2m rest)
30kg x 17 (15-20 target)
30kg x 15 (10-12 target) (forgot to lower the weight on the second set)
Tricep rope pushdown (2m rest)
9 weight x 16 reps (15-20 target)
8 weight x 15 reps (15-20 target)
Back extensions 1m rest -rather than deadlifts
x 10
x 9
x 8
Toe tabs for abs (didn’t have time this morning, will do these pre lunch.
Enjoying this still but i’m going to change up a few of the exercises. I want to ensure i’m getting a flat bench or flat DB bench in rather than the machine press on the second upper day. Also i’ll post it below later but really like an article i found on t-nation.
This is an awesome article and really speaks to me in terms of what i want out of my training. I’m definitely going to be checking my training (and subsequent training for the year) complies with this. Much to ponder this week!!!
The thing I like best about C.Thib is that for all his knowledge, all the different complex methods he uses to help people reach certain athletic or strength goals, he STILL preaches the basics.
If you like that article, check out “The Secret Powerbuilding Template” one on his site. I know you felt overwhelmed and want to “leave it to the professionals” when you considered triple progression but it really isn’t that complicated if you want to just stick to something and get the grind on. There’s only so many exercises to chose from, main lift + 2 accessories +1-2 isolations for around 16 hard sets a session is as good a place to be as any. If there are more specific goals, THAT is when it gets complicated.
Note: This is not me saying not to run a ready-made program, it is 99% of the time the better choice. Me preferring to just evolve my own over time is because I am totally hooked on learning and experimenting.
I’m 20 weeks in to my 52 week journey to lift big - get big. The main idea of this year was to test the idea that you can’t be big without lifting big or at least getting to certain levels of strength. So the plan is to increase on my 6-10 rep maxes on compound movements.
Weeks 19 - 26
Phase 1 - Fat Loss 8 Weeks
Upper/ Lower (4 session per week)
Intensity techniques to failure
Low volume
Weeks 27 - 39
Phase 2 - 12 week slight bulk
Pull/push/legs/ upper (4 sessions per week)
Higher volume, using the triple progression
Phase 3 will be planned when i’m half way through phase 2.
Both programmes will focus on progression on the main lifts in some element.
on joining the Jordan Peters squad!