Biggest Guy in Class: How to Rebuild a Monolith

Training Training Logs
201

21/10/20

Second workout to report. I really thought I was going to hit 10 chin-ups today, my first few reps were so explosive I could feel my hair hitting the ceiling (of course, this might just be a sign my hair is getting too long). But alas it was not to be.

Press
Warmup: 20kgx5
Set 1: 35x5 (5 @65%)
Set 2: 40.5x5 (5 @75%)
Set 3: 46x8 (5+ @85%) (needed 8, wanted 9, only could get 8.)
FSL: 35x5x5 (5x5 FSL @65%)

Assistance:
Superset: Chins 9, 5, 4, 4 + 1 + 1, last two reps rest paused (24 reps, 4 + 2 rest-pause sets), with dips 9, 6, 5 + 2 + 2, rest pausing last two sets (24 reps, 3 + 2 rest-pause sets)
BB rows 55x8, 7, 7
Pullovers 2 sets
BB curls 30-10-30
Weighted situps with twisting

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202

23/10/20

Third workout (today’s workout). Had an absolutely brutal swim session this morning though. Was pretty wiped out today, so I had a nap and a quick meal pre-workout.

The workout didn’t really go as well as I had hoped. On the squats, my technique basically fell to bits. I don’t even know what was going on. I could feel the bar touching a bone in my neck or spine or something, and on the last rep, I was literally going forwards on my toes and my heels were coming off the ground. That’s when I chickened out and racked the bar. It really got me feeling down though. I know it’s just a squat session but I felt like absolute garbage afterwards. Needless to say, I didn’t hit the PR I wanted.

Squat
Warmup: 20kgx11
Set 1: 56x5 (5 @65%)
Set 2: 64.5x5 (5 @75%)
Set 3: 73x9 (? - rep count uncertain) (5+ @85%). (Needed 10, wanted 11. But as I described above, that wasn’t going to happen.)
FSL sets: 56x5x5 (5x5 FSL @65%)

Assistance:
Superset: Chins 8, 6, 5, 4 + 1 rest-pause (24 reps, 4 + 1 rest-pause sets), with dips 9, 8, 7 (24 reps, 3 sets)
BB rows 55x 8, 6, 6
Pullovers 2 sets
BB curls 3 sets (just going for a pump and a mind-muscle connection. No intense HIT stuff today; these were easy sets, holding a rep or two in reserve. Just felt my biceps needed a break.)
Superset: Weighted situps with twisting, with some neck training - just some head nods, head shakes, and ear to shoulder touches with the head off a bench. I’d like to start doing some neck work, so I’m experimenting with that.

Not a great workout today, but whatever. Nothing I can do about it now. Later I’ll post some thoughts on why I might have struggled today, as well as a physique update. Will try do that tomorrow!

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203

You summed it up - but let me make this clear. 1 rep a month - might seem small. But over 12-24-36 months. It’s a big deal. Imagine doing your 5 rep max 10 times. That’s the sort of progress you can make every 6 months. 3 years of that sort of progress… bam you’re squatting 2x bodyweight.
This was a game changer for me.
I started to make real progress when i changed from a “I need to see major result every 12 weeks” guy to “In 3 years time I want yòto do XYZ. And I’ll take baby steps every week and month to get there”.

Also you are in a deficit (I didnt see any bodyvweight news hows that going). And that will slow you down.

It happens

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204

Yes, this is my main problem with mindset. I want everything and I want it yesterday. I tend to struggle to look at things in a long-term manner. But as you say it’s only once you get rid of that mindset that you start to make actual progress.

205

Ah yes, almost forgot to do a physique update. I hit 79.9 kg this morning, so just ducking under that 80kg mark. Waist is similarly down, but I am feeling a bit skinny. I suppose that just comes with the territory when cutting. Hopefully, even if I lose a bit of muscle, I can regain it when I start building mass again. In the meantime I just need to make sure that I don’t get psyched out by the feeling of being small…

Also I’m still sort of irritated that even at just under 33 inches (controlled) and 34 inches (relaxed), I still have some fluff around the waist. One would think that it would have leaned out by now lol. Looks like we’ll have to keep going.

206

I have to be ridiculously lean before I finally start losing my love handles. Just the way it goes sometimes.

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207

24/10/20

Weights and cardio today. Was originally planning to do cardio in the morning but actually could not get out of bed. Instinctive training, instinctive sleeping… lol. I slept late so I suppose it was better to catch up on sleep.

Bench

Warmup: 20kgx13
Set 1: 42.5x5 (5 @65%)
Set 2: 49x5 (5 @75%)
Set 3: 55.5x10 (5+ @85%) (needed 10, but really wanted 11. I just missed rep 11 unfortunately. 10 reps is technically a PR according to Jim’s 1RM formula, but only by about 1 kilo or less. Not particularly brilliant.)
FSL: 42.5x5x5 (5x5 FSL @65%)

Assistance:
Superset: Chins 8, 6, 4, 5 + 1 (24 reps, 4 + 1 rest-pause sets. The set of 5 was a little quick, just really trying to bang out the reps.) with dips 10, 7, 5 + 2 (24 reps, 3 + 1 rest-pause sets).
BB rows 55x10, 7, 6
Pullovers 2 sets
Superset: weighted situps with twisting, with neck work.

No arm work today. Absolutely blasphemous. But I did some curls yesterday and I didn’t really feel the need today, especially after the chins and rows.

Cardio:

Did sprints, 5x100m (ish) on the 2 minute mark, walking slowly back after each one. Then took the sibling for a 5-10 minute run. That was nice and easy though, nothing taxing.

Other thoughts: I need to monitor my protein intake, sometimes in the desire to cut calories, I don’t get enough. Also need to monitor sleep, and get as much as possible. I’ve started taking naps during the day now as well (somewhat out of necessity - I feel a little tired these days) so I’ll try keep that up too. More sleep is always a good idea. I think these two factors being on point will minimise the presence of bad workouts (like yesterday’s squat session, lol) and keep progress going steadily.

Edit: I think my thighs are chafing a bit from running… yikes. Not sure what to do about that. It’s not too bad though.

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208

Ok, I have officially been psyched out by the feeling of being small. Looked like absolute rubbish this morning - arms look like pipe cleaners, shoulders seem to be shrinking by the day, yet the waist is still delightfully fluffy. How am I meant to go out in public like this, lol.

Admittedly, some of this might be in my mind… I don’t know how much longer I can take this though :sweat_smile: my body image is fragile enough as it is.

When I started this cut, I did not think that the mental battle would be so much tougher than the physical battle!

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209

Happens to me every single time, I never get lean enough to look good, I get to the stage you’re at now feel small and quit. I think the reality is we all carrying more fat than we give ourselves credit for, it’s never just 10lbs/5kg until we see abs, but in our minds that’s it, a quick jaunt down a few lbs and we’ll be looking men’s health cover worthy.

I’ve been told that getting through that point makes you start to look half decent! Psychology of dieting is definitely harder than the physical.

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210

I’m 100% in agreement.

Dieting down is a funny business. You’re at a stage noo where you’ll lose 5-8kg and see almost no difference. You’ll get disheartened and give up. Dont do that. Carry on.

Keep going and the bulk will be better for it.

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211

Once you get your baseline established, you’ll be able to appreciate the muscle you’re building. If you start out fluffy, you’re just going to accumulate fluff. Start out lean and you can watch the muscle grow.

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212

Appreciate the words of wisdom from you three.

This is definitely a familiar sentiment hahaha.

As usual you guys are 100% right.

Just got to keep on going then… one day at a time. But I’m not giving up. We didn’t come all this way just to quit!

213

26/10/20

Deadlift Monday. The best cure for smallness, weakness, unrequited love, disease and sickness, pretty much anything really. Not much a heavy set of deadlifts can’t fix.

No swimming this morning so I could sleep in a little!

Deadlift
Warmup: 60kgx5
Set 1: 82.5x3 (3 @70%)
Set 2: 94.5x3 (3 @80%)
Set 3: 106x8 (3+ @90%) (needed 7, really wanted 8, got 8. I hope I counted right lol).
FSL: 82.5x5x5 (5x5 FSL @70%)
Assistance -
Superset: Chins 10, 5, 5, 4 (24 reps, 4 sets) with dips 10, 8, 7 (25 reps, 3 sets). That is a PR on the chins, assuming I counted right; I did have a couple of faster reps at the beginning but nothing too cheaty).
BB rows 55x8, 7, 6
Pullovers 2 sets
BB curls 30-10-30
Superset: weighted sit-ups with twisting, with neck work. (For the record, when I do supersets of this nature as assistance I usually do 3 rounds.)

Some notes:

-106x8 on the 3+ set is two reps more than I got with that weight my first cycle of 5/3/1 about 8 weeks ago, which is becoming a consistent pattern.
-Happy to have hit 10 reps on the chin-ups, finally. However I was surprised that I could only do half as many on the subsequent set, lol. I rested normally too. Doesn’t really matter though.
-I tried wearing some long football socks under my track pants to stop my shins getting cut up… but I just bled through those too. However, one time I cannibalised a plastic folder and put that under my pant legs, and I didn’t get any bleeding at all, so I think I’ll find another one to cut up and use. I’ll keep the socks and just slide the plastic underneath - that way they’ll stay in position, unlike last time I tried.

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214

27/10/20

Physique update: weight is at 79.6 kg or so. We are well and truly past the 80kg mark. Coincidentally I’m also back at the weight I was when we started this whole thing off back in June or thereabouts. My waist measurement is a tad smaller and chest is a tad bigger, so I haven’t wasted my time. But admittedly my first 6-8 weeks of training weren’t very effective. I haven’t made any dramatic changes after that either in terms of lean body mass gain (which is to be expected though, since I’ve been cutting pretty hard). Now that I look back on it, when I started, I doubt I was taking in enough protein, I was force-feeding literally every meal, and I didn’t start out lean enough to really take advantage of a bulk. But we learn as we go. I’m hoping that take two will be much more succesful.

Anyway, at the moment, by my calculations, we’re on track for about 76 kg (167.6 lbs) bodyweight by Christmas, which is good. Although last time I was at that weight, I wasn’t exactly lean. Still, that was probably back in March this year, and at that time my waist was the same or slightly bigger than it is now. So there have definitely been some changes since then. We’ll have to wait and see where I’m at as the year concludes. But theoretically, 76 kg should be a good place to be to comfortably start a bulk.

In other news, I was meant to do cardio today but I didn’t. I think I just need to change my attitude towards it really. If it had been a weights session I wouldn’t have missed it for anything, but because it was cardio, I just blew it off and didn’t do it. I’ll fix that for next time.

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215

I’m in the same boat. I count work as conditioning, but I can’t remember the last time I did any sort of cardio… I always find time to lift though.

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216

Going strong man.

I have a simple theory. If you’re getting stronger you’re gaining muscle mass. Even if its tiny - its there.

So if your getting stronger AND losing weight - you’re losing fat. And chaining your body composition. Which is the holy grail.

Why?
Because compared to last year your in a better position?

That’s okay - but why not get into an even better position? Other wise you’ll end up like me. I have the body I want. But its trapped under 30kg of fat. That’s right - my body fat percentage is about 30%. I weight 102kg. I started at 109kg. 2021 will see me get to sub 90kg. Honestly its scaring the hell out of me. I got to drop 20/25kg. Because I started fat & I joined the “perma- bulk” movement.
My suggestion you started at 80kg? I’d aim to lose weight until I had 4 clear visible abs.

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217

I have a theory like that too. If I am indeed gaining a little bit of muscle at the same time then that is absolutely fantastic.

I started out this cut at about 84 kg (185.2 lbs). You are absolutely correct, the ideal is to keep going until I have at least the top two rows of abs visible in some capacity. My initial thoughts were that it was perhaps possible for me to reach that state of leanness at 76 kg bodyweight, but of course it isn’t guaranteed. If I’m happy with where I’m at when I reach that weight then great. Otherwise we keep going. I think that if I haven’t reached that level of leanness by then then we’ll continue until I have, just to make sure that we’re starting from a good base.

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218

One thing I’ll add to this discussion just to be awkward. I’d say there’s two ways you’ll get stronger: more muscle and better technique or nervous system (not really sure what). But, basically the way I see it, more muscle will make you stronger at anything, the latter will make you stronger as you get better at a movement. So if I overhead press for the first time in a year and smash my old PRs I would be confident I’ve more muscle but if I overhead press thrice weekly and beat PRs it could be from more practice.

Anyway, getting stronger can never be a bad thing. Maybe even if you get stronger purely from technique it still means you’re using heavier weight which could put more stress on the muscles and be good, I don’t know haha.

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219

That is true. As you say, though, any increase in strength is good, whatever the reason! To be honest even if I’m not gaining muscle I’m not too fussed at the moment, since right now my sole goal is to lean out in preparation for a mass phase. Hard to tell if I am gaining mass since one tends to be very depleted when cutting, but if I am then that’s brilliant. If it’s solely down to nervous system stuff and technique, then long term that’s still good, because when I start gaining mass I’ll be using heavier weights and have a greater level of strength which means more gainz!

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220

Got two sessions to report on - press and squat. Both went well. I’ll post a full cutting update later, but in summary, progress has temporarily halted - nothing to worry about though, just the product of a few ups and downs over the last few days.

First workout to report:

28/10/20

Press

Warmup: 20kgx6
Set 1: 38x3 (3 @70%)
Set 2: 43x3 (3 @80%)
Set 3: 48.5x7 (3+ @90%) (needed 6, wanted 7. Once again +2 reps from the last time I was at this weight 7 weeks or so ago.)
FSL: 38x5x5 (5x5 FSL @70%). (Wanted to do some power cleaning. So I cleaned the bar for the first rep of set 1, then cleaned the bar for reps 1-4 on set 2 before deciding that this was too hard. I ended up only cleaning the first rep on the subsequent sets. Admittedly I can’t clean for the life of me.)

Assistance:
Superset: chins 8, 6, 5, 5 (24, 4 sets) with dips 6, 9, 7 + 2 rest-paused (24, 3 + 1 rest=pause sets). Took it a little easy on the dips at first since my shoulder was a bit off, but everything turned out fine.
BB rows: 60x7, 6, 5 (these felt good but I might lighten the weight a bit again, no point in going so heavy, and for assistance I get a better feel with lighter, higher reps.)
Pullovers 2 sets
BB curls 3 sets (taking a break from the HIT stuff just to shake things up)
Superset x3: weighted situps with twisting, with neck work.

Could definitely feel my serratus area the morning after this workout from the heavy pressing!

Edit: forgot to mention cardio post workout. Quick session, ~40 m sprints x10, with 30 seconds rest in between each. Memo to self, don’t eat a big meal before cardio… felt a bit sluggish lol.

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