Fasting Day 26 (Very easy conditioning)
1 hour 25kg/55lbs weighted vest walk
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Fasting Day 27 (Deadlift and Incline press)
Deadlifts: 120kg/264lbs x3, 135kg/298lbs x3, 150kg/330lbs x3, 165kg/364lbs x3, 180kg/397lbs x3, 192.5kg/424lbs x1 (PB)
Pause incline bench: 2x5 with 55kg/121lbs and 1x5 with 57.5kg/127lbs
Single leg hip thrusts: 2x10 each leg
Pistol squat to box: 2x10 with one 12kg/26lbs kettlebell
Single arm flat DB press: 2x10 each side with 26kg/57lbs
Single arm low cable row: 2x10 each side
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1 Like
Fasting day 28 (light cardio)
30 minutes on the Watt Bike cycling around 15,000m
Fasting Day 29 (Squat and Bench)
Squats: 100kg/220lbs x3, 115kg/254lbs x3, 130kg/287lbs x3, 145kg/320lbs x3, 155kg/342lbs x1, 160kg/353lbs x1 and 150kg/331lbs x1
Larson press: 60kg/132lbs x5, 65kg/143lbs x5 and 70kg/154lbs x5
Single leg Hip thursts: 2x10
Split squats: 2x10 each side with 55kg/121lbs
Single arm low row: 2x10
Single arm flat DB press: 2x10 with 25kg/55lbs
Fasting Day 30 (Incline press + deadlifts)
Incline press: 45kg/99lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 60kg/132lbs x3, 65kg/143lbs x2, 70kg/154lbs x1, 72.5kg/160lbs x1 and 60kg/132lbs x4
Paused deadlifts: 130kg/287lbs x5 and 2x5 with 130kg/287lbs
Single leg Leg press: 2x10 each leg
Death marches: 2x20 (10 each side) with 24kg/53kg kettlebells
Single arm low cable row: 2x10 each side
Single arm seated DB press: 2x10 with 14kg/31lbs
3 Likes
NOTES AND RECAP
So fasting is over and I deloaded from Wednesday until Sunday. Didn’t track nutrition just ate intuitively to see where my weight would end up.
Anyways the plan is to go for a 4 week cut and then hop on to a 4 week cycle of Smolov Jr for bench with a friend.
Currently going out of fasting I appear to be stronger than ever with current lifts being new PBs or matching old PBs.
Current 1 Rms
Bench: 90kg/198lbs
Deadlift: 192.5kg/424lbs
Squat: 162.5kg/358lbs
Will keep the same programming as now for the cut phase and hopefully maintain strength while getting slightly leaner.
4 Likes
Road to slightly less soft Day 1 (Bench and squats)
Bench: 55kg/121lbs x3, 62.5kg/138lbs x3, 70kg/154lbs x3, 75kg/165lbs x3, 80kg/176lbs x3, 85kg/187lbs x2, 90kg/198lbs x1 and 80kg/176lbs x
Box squats: 120kg/264lbs x5, 125kg/275lbs x5 and 130kg/287lbs x5
Single leg leg press: 2x10
Single leg RDL: 2x10 each side with two 12kg/26lbs kettlebells
Single arm seated DB ohp: 2x10 with 16kg/35lbs
Single arm lat pulldown: 2x10
Road to slightly less soft Day 2 (Cardio)
60 minutes on the Watt Bike
4 Likes
Ok I really suck at updating this log.
Just been repeating the sessions on the mini cut.
This week is a semi deload and next week I start Smolov Jr for bench.
I’ll start logging properly next week and I’ll check everyone’s logs when I can.
5 Likes
I’ve just realized how long it’s been: You good, mi amigo?
1 Like
All good.
Just got busy with work and added pressure that I’ve just fallen off logging things here or coming on here.
Still training.
May start logging again soon. Just need to be sure I will keep at it again
3 Likes