Understood! In the event you change your mind though, I’m here!
2 Likes
Week 41/52 6th June Lower 1
Cutting - Week 2
JP Principles upper/lower training. -off piece this morning!
Just went for something different this morning, I had an itch to scratch and that itch was squatting and really feeling it in my quads. I’ve not enjoyed the hack squat at this gym as much as my previous one.
So
- Front Squats
20kg x 8
30kg x 8
40kg x 8
50kg x 6 Struggled with form and stopping the bar rolling forward. I used a cross over arm grip as I have no flexibility to get a snatch grip front squat.
Then moved on to back squats to see if it hurt basically.
-
Back Squat
60kg x 8
70kg x 8
80kg x 6 Didn’t want to push it -
DB RDL
24kg DBs x 8
26kg DBs x 8
28kg DBs x 8
30kg DBs x 8 -
Abs
X 12
X 10
X 10
X 7 -
Single Leg hip thrusts
40kg
x 8
x 7
x 6
x 6
Lets see how my back feels tomorrow!
5 Likes
Have a look at this and consider using straps for front squats. If you think you can manage your back problems better with the front squat then this could help.
1 Like
I’ve found making a switch to the Safety Squat Bar has done wonders for my recovery and lack of strain on the back. You can also switch the handles around to make it a front squat.
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Join us on the 12 week quest to a better front squat.
1 Like
100% going to try this on Friday, cheers for this video!
Week 41/52 6th June Upper 2
Cutting - Week 2
JP Principles upper/lower training
-
BB Incline Press
80kg x 8 (5-9 target)
70kg x 10 (10-12 target) -
HS Pulldown
52kg each side x 9 (5-9 target)
47kg each side x 12 (10-12 target) -
HS Shoulder Press
Waited and waited but machine was taken my entire workout then had to go to work! May do some shoulder work tomorrow to catch up. -
Pec Dec
77 x 9 (5-9 target)
70 x 12 (10-12 target) -
Rear delt fly
49kg x 12 (10-15 target)
49kg x 12 (10-15 target)
The gun show
Bicep and tricep moves supersetted, 1.20m rest between sets
-
Cable Curl
5 on machine
x 13, 11, 10 -
Dips
x 10, 6, 5 -
Rope Curls
7 on machine
x 20, 18, 16 -
Trciep handles pushdowns
11 on machine
x 12, 12, 10
10.Preacher Curls
10kg DB
x 12, 12, 12
- Cable OH extensions
4 each side
x 15, 15, 15
Feeling good on my cut still although noticing the energy drop off a little. Hopefully this is a short term cut though so i can get back to bulking.
3 Likes
Current gym doesn’t have a safety bar (i thought they did but its not what i thought it was in the corner of the gym gathering dust). I think i’ll try the front squat with straps and see how that feels.
Its definitely a lack of mobility/ L4/5 disc issue that’s caused by being in that bent over position so being up-right should hopefully really help.
@simo74 happy to join you in trying to progress my front squat. Just need to nail down my form. Whats a good number (or average number) to be looking at with a front squat? Its been years since a properly back squatted but i ended up around 140kg for 6-8 reps (can’t remember the exact number).
I’ll be front squatting tomorrow so i’ll see where i am strength wise although i bet my upper back gives out before my quads.
1 Like
Honestly no idea what a good number is, I rarely do them. I did 100kg for a double last week and my back squat right now would be around max 170. We have everything from 100 to 400lbs front squatters having a go at getting a better number over the next 11 weeks. Good place to ask questions or for tips which is part of why i started the thread. There will be no losers just people who get a bigger front squat.
1 Like
Week 41/52 9th June Lower 2
Cutting - Week 2
JP Principles upper/lower training
- Front Squat
20kg x 8
40kg x 4 reps, bar kept slipping so i switched to back squats
Back Squat
80kg x 9
70kg x 12
-
DB RDL
32kg DBs x 9
30kg DBs x 12 -
Cossak Squats
10kg DBs
x 10
x 10
x 9 -
Single Leg Hip thrust machine
40kg x 9
40kg x 6 -
abs
x 12
x 10
x 10
x 10 -
Calf raises 5 second hold at top and bottom of each rep
5kg
x 12
x 11
x 10 -
HS shoulder press machine - from yesterday that i missed
50kg Each side x 9
45kg each side x 12
Another week done, down in weight again. Seems to go in chunks for some reason. Diet compliance is 100% right now!
5 Likes
Week 42/52 12th June Upper 1
Cutting - Week 3
JP Principles upper/lower training.
-
DB Bench
44kg DBs x 9 (5-9 target)
40kg DBs x 10 (10-12 target) -
HS Row - for lats
52kg each side x 7 (5-9 target)
47kg each side x 11 (10-12 target) -
HS Incline machine
47kg each side x 7 (5-9 target)
42kg each side x 9 (10-12 target) -
Lat pull down - for upper back (apparently)
77kg x 9 (5-9 target)
70kg x 10 (10-12 target) -
Lat riases
10kg DBs x 13 (10-15 target)
10kg DBs x 12 (10-15 target)
The guns!!! Bicep and Tricep superetted.
-
BB Curl
30kg
x 10 x 9 x 8 -
Tricep pushdown - metal bar
12 weight on machine
x 18 x 14 x 10 -
Hammer Curls
12kg DBs
x 12 x 12 x 12 -
French Press DBs
12kg DBs
x 15 x 13 x 13 -
DB Curl
10kg DBs
x 15 x 15 x 12 -
Push ups close grip incline
x 15 x 13 x 12
A great pump this morning but sweating sooooo much!!!
4 Likes
Weight still dropping in chunks nicely. I’ve been 228.6lbs for a few days now so expecting another big drop tomorrow i hope.
Feeling much better this time than my previous cut. Havent drank in 3 weeks and nailing the sugar free pop as a treat!
7 Likes
It’s handy seeing that graph. I never got this when cutting fast, but doing it slower I’m experiencing the exact same.
1 Like
Week 42/52 13th June Lower 1
Cutting - Week 3
JP Principles upper/lower training.
-
Squat
82.5kg x 9 (5-9 target)
72.5kg x 12 (10-12 target) -
DB RDL
36kg DBs x 9(5-9 target)
32kg DBs x 12 (10-12 target) -
BSS
12kg DBs x 9 (5-9 target)
10kg DBs x 12 (10-12 target) -
abs (laying, legs out, then up, then back)
x 9
x 7
x 7
x 5 -
Hip thrust machine - single leg
50kg x 7 (5-9 target)
40kg x 6 (10-12 target) -
Standing calf raises - 5 second hold at top and bottom of each rep
5kg x 12
15kg x 10
25kg x 9
35kg x 7
I’m sooooo happy to be squatting pain free right now but i’m well aware i’ll probably push something too far and ruin my back for a month or so. I cna be an idiot at times.
5 Likes
Week 42/52 15th June Upper 2
Cutting - Week 3
JP Principles upper/lower training.
-
BB incline
80kg x 9 (5-9 target)
70kg x 10 (10-12 target) -
HS Pull down machine
55kg Each side x 7 (5-9 target)
50kg Each side x 10 (10-12 target) -
HS Shoulder Press Machine
52kg Each side x 6 (5-9 target)
47kg Each side x 6 (10-12 target) oooops -
Pec Dec
80kg x 9 (5-9 target)
73kg x 12 (10-12 target) -
Rear Delt Fly
49kg x 15 (10-15 target)
49kg x 12 (10-15 target)
Gun Show - Tricep and Bicep exercises supersetted
-
Cable Curls
4 on machine
x 12
x 11
x 8 -
Dips
x 8
x 6
x 5 -
Rope hammer curls
8 on machine
x 15
x 14
x 12 -
Handle pushdowns
11 on machine
x 15
x 10
x 8 -
Preacher Curls
10kg DBs
x 12
x 12
x 10 -
OH tricep handle extensions
8 on machine
x 12
x 12
x 11
6 Likes
Week 42/52 16th June Lower 2
Cutting - Week 3
JP Principles upper/lower training.
-
Squat
85kg x 9 (5-9 target)
75kg x 12 (10-12 target) -
Hamstring Curl - seated single leg at a time
33kg x 9 (5-9 target)
26kg x 12 (10-12 target) -
Coassack squats (side squats)
6kg DBs x 10 (10-15 target)
6kg DBs x 10 (10-15 target) -
abs (laying, legs out, then up, then back)
x 6
x 6
x 5
x 5 -
Hip thrust machine - single leg
50kg x 7 (5-9 target)
40kg x 8 (10-12 target) -
Standing calf raises - 5 second hold at top and bottom of each rep
x 15
x 15
x 13
x 13
Happy this week is done. Feeling pretty low on energy but enjoying the weight going down.
I really don’t know whether to go on maintenance for 2 weeks or keep cutting. By the way spot the day i ate really late at night (still under in a deficit but held that water/food weight).
To cut or not to cut, that is the question.
6 Likes
I vote for continuing to cut. Maybe let yourself have a refeed/takeaway or something Saturday night (but don’t go stupid with it), then go back to the cut for at least another 2-3 weeks. You’re making so much great cutting progress right now that you need to remember that the leaner you get, the further you can take the bulk.
You’ve managed to add reps to some things so you’re still recovering fine. There’s a chance your bodies just not used to doing the squats and the little bit of energy your lacking is adaption from that rather than any fatigue caused by your diet. They are closely related but it might level out.
The leaner you get, the longer you’ll be comfortable bulking and adding muscle. Stop the cut when your energy really goes off a cliff and your workouts start to suffer. I think you’d be silly not to ride this out whilst you’re still maintaining or even gaining on everything.
Remember it’s summer, and we’ll have all winter to get big.
You can end up yoyoing between the two up until the New Year, or you can lose more now, and slow bulk all the way through to cutting at the beginning of next year when it’ll be easier to adhere to.
4 Likes
I second this
3 Likes
Third
1 Like
I’m late to the party.
Agree with continuing the cut.
Lower calories as much as you can tolerate/sustain, then when weight loss stops - add cardio to the tune of 10 minutes a day. This is @jskrabac’s method
Counter argument: since stopping my cut, the scale has gone down. like 7lbs in about 2 weeks.
Add 1500cals/day and lose weight, because that makes sense 
2 Likes