Just played with some weights today.
Bench press 3x5 @ 185, 185, 190
NG Chin 3x5 @ BW, BW, BW
Back squat 3x5 @ 185, 185, 200
Hit the basement gym with no caffeine and only one serving of Surge. Everything felt heavy, but moved okay. I’m going to try two servings of Surge–one before, one during–next time.
Scaling back on caffeine is rough.
Weight: 183.6 lbs
Front squat: 3x5 @ 135,135, 145
Overhead press: 3x5 @ 135, 135, 135
DB Row: 3x5 @ 80, 90, 90 (too light)
Two servings of Surge is better than one. No caffeine before lifting is still rough.
Weight: 182.4
More playing with weights while in a deficit.
Low incline bench press 3x5 @ 155, 165, 166
Supinated Chins 3x5 @ BW, BW, BW
Deadlifts 2x5 @ 185, 205 Twang!
Stopped deadlifts after second set after feeling a twinge. I’m the world’s worst deadlifter, was shooting for 225 for 5.
I have maybe two abs peeking through in the morning while dry. It all goes to hell the second I eat or drink anything.
Three more weeks. Time to add a bit of volume and some LISS.
Weight: 183.6
Bench Press 3x5 @ 185, 190, 200
Back Squat 3x5 @ 185, 195, 205
Neutral Grip Chin 3x5 @ BW, +10 lbs, +10 lbs
Added a few pounds to last week’s weights. Probably about time to drop calories by another 200/day. Shooting for a weight of 175ish in three/four weeks.
Weight: ???
Calories: 1800ish
My wife has been in the bathroom for, like, an hour straight each of the last few mornings. My choices are to eat while I wait or be late to work. So, I’ve been eating before getting to the scale. Not helpful.
Front squat 3x5 @ 135, 145, 150
Military press 3x5 @ 135, 135, 140
DB Row 3x5 @ 80, 90, 100
Been trying to cut back on caffeine. Threw in the towel and drank a Monster before hitting the weights. It was absolutely glorious.
Weight: 181lbs
Calories: 1800 ish
Incline bench press 3x5 @ 155, 165, 175
DB Pullover 3x5 @ 70, 80, 90
Deadlift 3x5 @ 185, 205, 225
Everything felt good today. I feel less bloated and leaner. Weight loss is on the right track. Going to add more LISS before dropping calories again. Still shooting for 175ish.
Weight: 179.6 lbs
Bench press 3x5 @ 185, 195, 205
Neutral Grip Chin 3x5 @ BW, +10, +20
Squat 3x5 @ 185, 195, 205
Don’t know why, but squats felt heavier than they should. Having a hard time getting the foot/hand placement to feel right.
4-5lbs to go.
Weight: ?
Front squat 3x5 @ 135, 145, 155
Military press 3x5 @ 135, 135, 140
DB Row 3x5 @ 80, 90, 100
Can keep ramping up weights on front squats and rows. Front squats suck.
Wife noticed I was looking leaner. Couldn’t get a weight before breakfast, hopefully tomorrow.
We’ll see where I am in another two/three weeks.
Log from Friday, 9-30
Weight: 179 lbs
Inc. bench press 3x5 @ 155, 165, 180
DB Pullover 3x5 @ 70, 80, 93
Deadlift 3x5 @ 185, 205, 235
Everything moved well. I absolutely hate deadlifts and front squats, but do think both contribute to moving and feeling better.
Still getting leaner. Had a big refeed on Friday evening. We’ll see how that plays out over the next few days.
Back at it tomorrow.
Weight: 182 lbs AFTER breakfast
Bench press 3x5 @ 185, 195, 205
NG Chin 3x5 @ BW, +15, +25
Squat 3x5 @ 185, 200, 210
Good lord are these weights beginning to feel heavy.
I’m probably 178 before breakfast, but can’t get into the bathroom to find out.
Weight: 181.2
Calories: 1800ish
Front squat 3x5 @ 140, 150, 160
Military press 3x5 @ 135, 135, 140
DB Row 3x5 @ 80, 93, 103
Not too much to report. I feel physically and emotionally drained during this cut. I have no idea how bbers do this as long and dramatically as they do.
Not sure what’s going on with my weight…still looking leaner.
Weight: 179.4
Calories: 1800ish
(yesterday’s workout)
Incline bench press 2x5 @ 155, 165 1x4 @ 180
Pullover 2x5 @ 70, 80, 1x3 @ 96
Deadlift 3x5 @ 185, 215, 245
This cutting experience hasn’t been going well. I’m in total mindf*ck phase. I’m getting weaker on pressing exercises, look flat, and my weight has been holding steady. I look leaner, but have very little energy. The combination of work, late nights, and cutting back on caffeine has made made this my most difficult cut ever.
Although I’m a few pounds heavier than I like, my plan is now to reverse diet out of this deficit, get back to eating at least at maintenance or a bit above and run Thibs’ layer program for the next six weeks.
I’ll take another crack at getting lean in the spring WITH caffeine, possibly running the V-Diet. I’d like to sport a six pack at least once before I die.
Dusting off the Surge Log to prepare for the 2023 T-Nation Transformation challenge.
Spent the last six weeks eating and running Thib’s Layers Program. I ran it about a year ago, but let my ego get in the way.
Stayed humble this time and, my goodness, did the program deliver this time around. In six weeks:
Squat 2RM +30 lbs
Bench Press 2RM +22.5 lbs
Incline Bench Press 2RM +15lbs
My plan now is to take a week off, then run one of the higher volume versions of 5/3/1for 12 weeks. That leaves 10 or so weeks to lean out and finish the challenge in my best condition ever.
I saw a template on Reddit where Wendler took Beefcake and modified the supplemental work to 5x5 @ 80-percent training max from the standard 5x10. This sounds more appealing to me, so this is where I’ll begin.
I reserve the right to overthink all this, screw it up, and adjust as I see fit.
5s week
Bench
140 x 5, 170 x 5, 190 x 10
Bench 5 x5 @ 180 (too light)
Rows 5 x 5 @ 80 (too light)
Split squats 25 reps
As the kids would say:
0/10. Do not recommend.
Deadlift Day, 5s week
DL–190 lbs x 5, 220lbs x 5, 250 lbs x 10 or 11 or something, I lost count
DL 3x5 @ 235 lbs
Chins, Dips BW x 25
Curls x 45lbs x 50
Deadlifts are, by far, my weakest lift. My best ever was, like, 310 lbs x 3. I’m trying to ease into the volume with this program. I figure I can always add some sets/reps, leaving myself plenty of room for some sweet gainz. 
Overhead Press 5s Week
Seated OHP: 95lbs x 5, 110lbs x 5, 125lbs x 10 or 11 (I don’t know how anyone can count during top sets)
OHP 115lbs 5x5 supersetted with DB Rows 90lbs 5x5
Bulgarian Split Squats x 25
These workouts go quick. Will reassess progress after about a month and adjust volume and load accordingly.
Squats 5s week
I have/had shingles. Wrapped up a course of Prednisone a few days ago. I feel off. Like hungover physically and emotionally. This workout sucked more than most. I felt weak as a kitten and as emotional as a senior on prom night.
Squats 155x5, 175 x5, 200x8*
*Squats 3x5 @ 185
Chins, Dips x 30
Face pulls x 50
*Should’ve been able to do more, but…felt weak. I was sucking wind hard after my first warmup set. Not normal.
Bench Press 3s Week (Bro!)
Bench Press 155lbs x 3, 180 x 3, 202.5 x 7
Bench @185, Supersetted with DB Row @90 5x5
Bulgarian Split Squat x 25
Rows are still a tad light. I’ve noticed I get stronger from set to set, even with 2 min rest. The third and fourth set at 185 flew. Maybe I would benefit from a bit more warmup?
The Prednisone withdrawal, or whatever it was, peaked yesterday. I had cramps in my quads and generally felt terrible. I felt much, much better today.
Deadlifts 3s week
Deads 205 x 3, 235 x 3, 265 x 5*
Deads 3 x 5 @ 235
Chins, Dips x 32
Poundstone Curls 50 (several sets)
Just getting the bar moving on the first pull of my topset was a challenge. I misgroove deadlifts. A lot. I felt like I should be able to get 6 or 7, but ground out 5.
Some of this, I think is the weight roller coaster of Prednisone…I gained about 10lbs of water weight. I feel better, but look still look like death warmed over.
OHP 3s Week
OHP 100lbs x3, 115lbsx3, 130lbsx10
OHP 115lbs @ 5x5 Supersetted DB Rows 94.25 @ 5x5
Bulgarian Split Squats 25
Everything felt good, moved well today.