Lots of supersetting and circuiting this workout since I was a little short on time.
Warmup: 20kgx15, 40x5
Set 1: 60x3 (3 @70%)
Set 2: 69x3 (3 @80%)
Set 3: 77.5x8 (3+ @90%) (needed 7, wanted 8. Much better than last week. +3 reps at this weight from my first cycle too.)
FSL: 60x5x5 (5x5 FSL @70%)
Assistance:
Superset: Chins 8, 6, 5, 5 (24 reps 4 sets) with dips 11, 7, 7 (25 reps 3 sets)
Superset: BB rows 55x7, 6, 6 with pullovers 2 sets (stricter and more careful on BB rows than usual)
Circuit, 3 rounds: BB curls - weighted setup w/ twisting - neck work
Notes:
-May have to increase rep target for chins and dips if I keep consistently hitting 24 reps in 3 (for dips) or 4 (for chins) sets.
-Legs were not particularly sore at all the morning after this session. Of course soreness doesn’t really matter but I must admit I was a little disappointed.
-Will hopefully post an update on the cut later!
Adding lots of reps there. +2/3 reps over a what, a few months. That’s pretty good.
I’m doing the same 24(5) reps in less than 3 sets scheme for my pull up and dips.
Once I get there I’ll jump to 30.
The ideal is 50 reps in 3-4 sets. That would be bad ass.
Thanks Carl! I’m really happy to be making decent progress on the big lifts, what with being in a deficit and all. Chins haven’t been quite as consistent but they’ve been increasing slowly since I started the program, so just got to be patient. Onwards and upwards!
Warmup: 20kgx14
Set 1: 46x3 (3 @70%)
Set 2: 52.5x3 (3 @80%)
Set 3: 59x9 (3+ @90%) (needed 7, wanted 8, then realised that I got 60x8 at the end of the last cycle - and so decided that 9 was the number to go for. At this point I’m getting super paranoid that I’m counting my reps wrong lol. Need to start filming sets just to make sure.)
FSL: 46x5x5 (5x5 FSL @70%)
Assistance -
Superset: chins 8, 5, 5, 3 +3 rest-pause (24, 4 + 1 rest-pause set) with dips 8, 8, 8 (24, 3 sets.) Chins a little disappointing today, and dip rep counts were a bit weird.
Pullovers 2 sets
Superset x3: BB curls with tricep pushups (just for fun)
Superset: BW situps w/twisting with neck work
Notes:
-Skipped BB rows because I did them on Friday, and wanted to give the lower back a rest.
-Went easy on BB curls and on the ab work (no weight for the ab stuff today) - didn’t want to cook my biceps too much, and core was feeling a tad tight from Friday’s workout too.
-No cardio, as usual… lol. I was out most of the day so I was pretty pressed for time though.
2/11/20 first of the 2. Had swimming this morning so lats and triceps were slightly roasted going in to the session.
Deadlift
Warmup: 60kgx5
Set 1: 88.5x5 (5 @75%)
Set 2: 100.5x3 (3 @85%)
Set 3: 112x7 (1+ @95%) (needed 6, wanted 7… just about. An addition of 2 reps from 8 weeks ago when I was last at 112kg.)
FSL: 88.5x5x5 (5x5 FSL @75%)
Assistance:
Superset: Chins 8, 6, 7, 5 (26, 4 sets - the weird rep count, however, is because I had to go and do something after set 2 and so ended up with like a 10 minute break) with dips 9, 9, 8 (26, 3 sets - same story here. Had to run off after set 2.)
Superset: BB rows 6, 7, 5 with pullovers 2 sets. (At this point I’m not sure what the point of logging my BB row rep counts is, I basically just row something with whatever form I can handle and call it a day… by the way, hands were completely cooked from deadlifts so I switched to an underhand grip rather than my usual hook grip for sets 2 and 3.)
Circuit x3: BB curls - weighted situps w/twisting - neck work
Notes:
-My new strategy to avoid bleeding shins on deadlifts has worked well. I take a large rectangle cut from a plastic folder, and put it on my shins. I then put on knee-length socks over these to trap them in place before finally donning track pants as usual. This does make doing things like walking around a bit of a pain though, and it makes pre-workout preparation a bit fiddly! However I have lately been bruising the tops of my knees a bit when deadlifting for some reason. May simply be a one-off.
-Edit: need to add a confession. On Set 2, I actually misloaded the bar initially. The right side was 2.5kg (5lbs) heavier. I noticed something was off and put it down after one rep. Didn’t throw me off too much - thankfully it was only a small difference. If it had been 10 or 20lb, God forbid, it could’ve been much worse. Always double, triple check your plates haha.
Bit of a sucky workout today… that stubborn press rearing its ugly head again.
Press
Warmup: 20kgx8
Set 1: 40.5x5 (5 @75%)
Set 2: 46x3 (3 @85%)
Set 3: 51.5x5 (1+ @95%) (needed 6, wanted 7. So I failed to hit my rep PR. Needless to say this put quite a damper on the rest of the session.)
FSL: 40.5x5x5 (5x5 FSL @75%)
Assistance:
Superset: Chins 9, 6, 5, 5 (25 reps 4 sets) with dips 10, 10, 7 (27 reps 3 sets). Edit: by the way, pretty much every muscle in my upper body was completely and utterly cooked by the time I finished this superset, even more so than usual. May be just another random blip.
BB rows 55x8, 6, 6
Pullovers 2 sets
Circuit x3: BB curls - weighted situps w/twisting - neck work
Notes:
-Disappointing not to set a press PR. I wasn’t feeling 100% but I didn’t expect to fail like that. To be fair my sleep has been a tad off the past few days… but you’d think that would affect my deadlift too? Anyway, we’ll try again next week.
-On the topic of sleep - I need to pay attention to that. Usually I’m good with sleep but I had a lot on my plate the last week or so. It’s also sapping time for cardio - early morning is the best opportunity for cardio for me, and if I don’t get it done then, realistically it’s tough for me to do it later (both mindset-wise and schedule-wise.) Going to try and bring my sleeping schedule back up to scratch from now.
-I plan to up my rep goal for chins and dips - going to set it at 30 from next workout onwards. I seem to be able to relatively consistently hit 24 in 4 sets for chins and 3 sets for dips so I need to increase the rep goal now to keep on progressing.
By the way, almost forgot to do a quick physique update. We just ducked below the 79kg mark this morning after a brief plateau, yay! In the 78s now. Building up some good momentum again!
I do it more often than I like to admit. I’ve also forgotten to take weight off the bar before amrap sets too…
Possibly catching the top of your knee on the way down? Also, are you doing sumo or have a very wide stance/oddly knurled bar? Or does the smooth portion of the bar tear your legs up
I do the exact opposite of sumo, haha - I use quite a narrow stance. Bar is knurled normally, the smooth portion is usually what tears my shins up (but my new protective gear seems to be working a treat.)
Yes this would seem to be the problem. Not sure quite how to fix that though. Maybe try to hinge more at the hips as I start the eccentric? I’m not too fussed with the bruising, I can live with it, but if it’s a sign that my technique needs to be optimised then I’d want to fix it obviously.
Unless you’re just dropping the bar on your knees I’d assume just doing what is comfortable is probably best… Probably not a good idea to adjust form away from what feels natural for such a small trade-off.
I only ask because I had the same issue, but only when wearing shorts. Smooth portion of the bar would grip onto my sweaty legs and I’d get bruises and cuts.
I need to post a full report on my squat and bench session, but I thought I would just check in briefly beforehand. Squat was fine. But unfortunately the bench workout did not go well. Needed 62kgx8, and failed on rep 7. 62x6 then. So basically I’ve failed to set a PR… in fact I’ve gone slightly backwards. Great.
My press workout for this week was a similar story. Not sure quite what’s up, I managed to comfortably set new PRs on the 5+ and 3+ week for the press and the bench, but this week, all of a sudden I’ve failed badly on both.
I’ll post a full workout report plus a physique update a little later and we can go through all the details.
As sad as it is to see, it could well just be down to losing weight. I wouldn’t stress about matching your old PRs from a higher bodyweight if I was you. Pressing in particular is notorious for getting weaker with weight loss.
I’d say if you’re pushing equally as hard as before and loosing weight at a comfortable rate then don’t worry, the strength will come back later. It might make you feel better to look at your PRs as a percentage of your BW instead of absolute weight.
Losing weight rarely results in PRs. I know this feeling very well. One thing you can do is, rather than comparing absolute numbers between your heavier and lighter selves (unless all you care about is having the biggest number on the bar as possible), is see what your relative strength is like. It might be better than before even though you can’t lift quite as heavy now.
This is true. I read coach Thib’s article on cutting when I started the diet, and this is an unfortunate reality!
The thing is, my weight has been pretty much the same for the past one, maybe two weeks (unfortunately). So essentially, when I set PRs in the bench and the press in the 5+ and 3+ weeks of this cycle, I was almost the same weight as I am now, so I can’t see how that would be an explanation. I just can’t seem to find an excuse for not progressing, haha.
Not every single workout is going to have PRs in it. If it did, PRs wouldn’t be special. The fact you crushed PRs 2 weeks in a row is crazy, and after that, a workout where you DON’T hit a PR isn’t all that unexpected.
Track the trends of training over the course of months and years: not workout to workout.
Lol. I always liked your style Pwn yes, I suppose you’re right. I definitely need to change my mindset then. I always feel like a workout without a PR is a wasted or sub-par workout, but I need to train my mind to realise that this isn’t correct.
Warmup: 20kgx10, 40x5
Set 1: 64.5x5 (5 @75%)
Set 2: 73x3 (3 @85%)
Set 3: 81.5x8 (1 @95%) (needed 7. Lost my balance and tipped forward a bit on rep 7, but recovered and managed to hammer out another rep. This makes +3 reps from the last time I was squatting this weight.)
FSL: 64.5x5x5 (5x5 FSL @75%)
Assistance:
Superset: Chins 8, 6, 6, 5, 5 (30 reps, 5 sets) with dips 12, 9, 8 (29 reps, 3 sets. Would have rest-paused for 30 reps total but I can’t count and I thought I had hit 30 already. Didn’t realise till later lol. I also managed to strain my hamstring on rep 8 of the last set. Don’t ask how. I was really trying hard for that rep haha.)
BB rows 55x6, 6, 7 (wider grip, bit less strict)
Pullovers 2 sets
Circuit x3: BB curls 3 sets - weighted situps - neck work
Notes:
-I’m easing off on the weighted oblique work. Don’t want to thicken up the waist too much.
Warmup: 20kgx10
Set 1: 49x5 (5 @75%)
Set 2: 55.5x3 (3 @85%)
Set 3: 62x6 (1+ @95%) (needed 8, didn’t get it - failed on rep 7. No matter, it is what it is. We’ll try again next time.)
FSL: 49x5x5 (5x5 FSL @75%)
Notes:
-As I often do for bench day, just taking the accessory work relatively easy, since I tend to cook myself pretty good in the squat workout the day before!
-Haven’t been doing my running cardio for the past week or so, so only been doing two cardio sessions (swimming) instead of my usual 4. Going to get back into it this week hopefully.
And of course a physique update for today, 08/11/20. Weight is unfortunately still in the 79s, at 79.4 kg. Waist is the same, or maybe slightly smaller than before? It’s just under 34 inches relaxed, at about 33.6 ish. Doubt there is any statistically significant change. Feeling a bit too skinny though, especially in the arms and shoulders… the quicker we can get this cutting thing over with, the better haha.
yes, I suppose you’re right. I definitely need to change my mindset then. I always feel like a workout without a PR is a wasted or sub-par workout, but I need to train my mind to realise that this isn’t correct.