I think an arm day is pretty far off the mark: just get in some arm training on your training days. I legit do 1 set of curls a week. For triceps, I’ve taken to doing 1 daily set of 25 band pushdowns. You’re going to be doing a lot of pressing, rows and chins on the program, so the arms are gonna see some growth, but you could tack on some work with that.
No idea on the lower carb control day. I will say that, when I ran BtM, I couldn’t fathom NOT eating like it was my job. I was putting away a ton of food to recover from the training. Do keep in mind that, on top of LIFTING, these programs all require conditioning to be done as well. You’ll be training 6-7 days a week. All that said, I keep carbs on the low side in general.
Yeah I wasn’t planning on adding in a new training day just for arms haha. Just going to use one training day to get in a bit of arm work - or maybe just do a little bit on each day as you suggest. Not sure yet, but I’ll write up the program soon and see how it all looks.
I suppose there’s no harm in experimenting with a control day. But to be honest I had forgotten all about the conditioning! I believe Jim recommends the Prowler or weight vest walks (esp. for BtM) but I don’t have that equipment. I assume I can run sprints on off days instead?
Ah yes I’ve noticed this. Is that Deep Water-inspired?
Yeah, I was just reading it and trying to decide. I don’t have a prowler, weight vest or exercise bike machine - the only thing Jim specifically says about sprints is that hill sprints are not permitted. Provided I don’t go overboard, then, I assume that normal sprints are ok.
In other news, I got back from my trip this morning. Thankfully it wasn’t very long - I basically survived on biscuits, crisps and takeaway, lol. Nice to have some chicken and broccoli again. I had to miss my squat and bench workout, so I’ll squat today, bench tomorrow, deadlift the day after that, and then press the day after that, so I can stay on schedule. I will go easier on the assistance work to account for the slightly condensed training schedule. Let’s get back in the saddle!
Nah, was doing the low carb thing well before Deep Water. It’s actually why I was such a big fan of Deep Water: I finally found a dude who had been there and done that and thought the EXACT same way I did. Train like mad and eat a lot of meat and few carbs.
For conditioning with BtM, as you identified, sprints were given a no. You need conditioning that helps you recover between sessions: not something that’s going to tax you further.
Ah, yes I understand. Looks like I’ll probably be walking or doing easy runs then - unless I can build a Prowler or a sled. DIYing the latter in particular may well be a feasible proposition - and the idea of pushing or pulling a heavy object for conditioning has always really appealed to me.
I have been thinking about the Deep Water diet approach, and while it is somewhat unusual for me, it has certainly got me thinking. In fact, I am actually planning to put something of a Deep Water spin on my bulking diet, basing it around meat rather than carbs and keeping carb intake a little lower. It’ll definitely be a bit of a change from how I’ve traditionally done things, but I have a good feeling about it, so I’m excited to see how it plans out.
Today’s workout. Very quick and short because I had a meeting after - and I have a lot of workouts in the coming days (not to mention swimming tomorrow morning), so it’s probably for the better. My ankle was playing up today (an old sprain that crops up from time to time) which was a pain in the behind. Again, no PR today - but at this point I’m just trying to cruise until the end of the year, so I’m not too fussed.
13/12/20
Squat
Warmup: 20kgx2x10
Set 1: 58x5 (5 @65%)
Set 2: 67x5 (5 @75%)
Set 3: 75.5x7 (5+ @85%) (needed 10)
Assistance –
Superset: Chins 9, 4, 4 with dips 12, 7, 7 (only taking first sets to failure on these exercises, other two sets easy)
Pullovers 2 sets
Yep. If you go to a tire store and ask for an old tire, they should give it to you free. Get a 3/8" or 1/2" eye bolt, 2 nuts, and 2 fender washers. Drill through the center of the tire tread (way harder than you’d think - tire belts are hardened steel), put one nut and washer on the bolt, push the bolt through the hole in the tread, put the washer and nut on and tighten until the rubber is smashed between the washers. Then hook up your dragging strap to the eye and you’re ready to go. If you need extra weight, get the $5 sandbags at your local hardware store.
I’ve tried wearing two backpacks stuffed with books before as an improvised weight vest. It was not fun, lol. And I looked like a compete idiot. However I may play around with that again.
Cardio this morning: swimming. Started off easy with some drills, before doing some breath control work - that started off deceptively easy and then got tough towards the end. Finished off with some absolutely brutal sprints - I am completely cooked haha. For reference, we swam 1.7 km/~1 mile total distance today in about 45 minutes, which is perhaps a tad less than usual (usually we can hit 2 km/~1.25 miles) but given the nature of the work we did that’s to be expected.
Weight first thing this morning was at 74.9 kg, so slightly up from before but not by much. Might just be a blip.
In other news, I also seem to have slightly tweaked my lower back, which is not fun. Hopefully it’ll clear up soon.
First a report on today’s bench session. Again no PR.
14/12/20
Bench
Warmup: 20kgx12
Set 1: 44x5 (5 @65%)
Set 2: 51x5 (5 @75%)
Set 3: 58x7 (5+ @85%) (needed 10)
FSL: 44x5x5 (5x5 FSL @65%)
Assistance –
Superset: Pull-ups 7, 5, 5, 4, 3 (24 reps, 5 sets) with dips 11, 10, 8 + 1 (30 reps, 3 + 1 rest-pause sets). Used a parallel rather than angled dip handle setup - me likey.
1-arm DB row, R/L: 11/11, 11/11, 10/10 (a new exercise - me likey too.)
Pullovers 2 sets
Circuit x3: Lateral raise – BW situp – neck work – BB curl.
Notes:
No PR; in fact I am down two reps from last time. But, on the plus side, this is the last 5+ workout, which means that there are only 2 weeks left until I start my new program. Cannot happen soon enough, lol.
Introduced some 1-arm DB rows to keep the lower back fresh for deadlifts tomorrow. My first time properly doing this exercise heavy, and I will likely use it more in the future.
Other notes:
I’m probably going to go on a massive fast-food and desserts binge after I finish this cut… really need to get it out of my system. I’ve done pretty well for the last 15 weeks, and I’ve been quite strict, but I can really feel the pull of that delicious junk food calling me. Anyway it’ll be good to get it out of my system. Christmas time is always tough for dieting - chocolates lying around everywhere. Gotta stay on track till then though.
Was planning on doing AM cardio today but I could not get out of bed - I was completely smashed. I’m going to do Tabata front squats this evening though, so all good - will do my regular training session this afternoon.
Edit: also weight this morning was at 74.4 kg. Only half a kilo/1 lb left to lose, and I’ve got two weeks to do it. Just got to bring this cut home now.
Yesterday afternoon’s deadlift session. Cut this session a little short - skipped FSL and some accessory work - but this was actually not a bad workout. Managed to match last cycle’s performance.
15/12/20
Deadlift
Warmup: 60kgx5
Set 1: 86x3 (3 @70%)
Set 2: 98.5x3 (3 @80%)
Set 3: 110.5x6 (3+ @90%) (needed 7)
No PR but I matched last cycle’s performance, so I’ll take it.
Dips felt good today, hence the extra bonus sets.
I fully admit that I am being a bit of a wuss by cutting my sessions short like this. Yes, I didn’t have time today - but to be honest my heart really isn’t in this that much. I’m just going through the motions waiting to start Beefcake, lol.
Todays’s AM cardio: a 1.5 mile/2.4 km timed run. Or at least I’m pretty sure it was 1.5 miles… anyway, came in at a time of 10:15. First time doing a run of this type so not too bad. Not fun though - I just went back inside and had a lie down afterwards, lol. So that’s all for today’s cardio. Will do Press workout later today and report back.
Diet update: I’ve had the bloody munchies for the last day or two. Yesterday I got home and rootled around in the fridge and just starting eating nectarines randomly… inhaled two before I realised what I was doing, lol, but to be fair they were only small. And I’ve been peckish all day today. Looks like my body won’t let these last few days go by easily… but on the plus side, only 12 more days including today until I can have a massive junk food cheat meal and start bulking.
Today’s press workout. I have dropped the training max 5kg/11lbs on the press; no PR today but it has brought the rep range on the PR set into a more acceptable range. Also experimented with weighted chins and dips for the first time ever, using an old belt and a 10kg plate - a very unique experience (I’ll talk more about it in the Notes). I also tried to push the final two FSL sets a little more to simulate the Beefcake setup. I think my press TM is still a little too heavy (as evidenced by the fact that I got 6 on the PR set today.) But we’ll adjust it before starting Beefcake.
16/12/20
Press
Warmup: 20kgx6
Set 1: 36x3 (3 @70%)
Set 2: 41x3 (3 @80%)
Set 3: 46.5x6 (3+ @90%) (needed 8)
FSL: 36x3x5, 36x7, 6 (5x5 FSL @70%)
Press TM will need to come down before starting Beefcake, otherwise I don’t have a hope in hell with those 5x10 sets. I tried pushing the final two FSL sets further today, and only got 7 and 6 reps, so that’s that. I hope, though, that the increased calories when I start bulking will help give me some more strength, so maybe I won’t have to drop the TM down too far after all.
My first time doing weighted chins and dips. I really liked it, I have to say. It’s almost as if the weight locks me into a really good groove, so the motion feels really good. I will definitely be doing these more for the next week or two.
Skipped the hypertrophy circuit at the end. I pushed it quite hard yesterday, so didn’t see a need to do the same today, and I was also not really in the mood to do more work.
Recovery-wise - disappointingly, I did not have much DOMS today despite the deadlifts yesterday. I think it’s the FSL sets that really cause that soreness and tiredness - volume on deadlifts is a killer for me, but as Pwn often says, “that’s a feature, not a bug”.
I think that’s all for today. Tomorrow I will do some easy cardio, but will take the day off from weights; after doing four workouts on consecutive days, I’m all caught up and back onto my regular schedule, so I can take a rest day.