Looking a bit softer, but either ways I’m trying to drop weight and I’ve been at 75 since Christmas
Why are you trying to drop weight? Serious question.
Its a tough spot to me, Im a bit too chubby and I was getting to a point where gaining weight wasn’t as much LBM as I wanted, so just trying to drop a few kilos to somewhere between 68-70kg
I’ve been dropping weight too. Been about a month now.
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Just how light can a guineapig get?
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Sub 900g and cut
Why not 850g and shredded? You could hit 23.5x BW just for the bar
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So after 4 cycles of 5s PRO, 5x5 FSL, I’m going to try a Leader/Anchor set-up, seeing as that’s now “standard issue 5/3/1.” I’m going to do 2 cycles of NTW Boring But Strong, for my Leader and then 2 cycles of PR Sets, FSL + Jokers for my final Anchor and weeks of this “solution” of mine.
After this 6-month challenge of sorts is over, I’m just gonna rename the log and continue on with some sort of training. I’m probably just going to continue with 5/3/1, but I’m also tossing up just “training with principles,” and other techniques/methods I’ve picked up from guys like Staley, Wendler and Dan John.
e.g.
Training 4 times weekly:
- Warm-Up: mobility, jumps/throws
- Hit a top set of 5, 3 or 2 on a big lift
- Light set/s of 5, 6, 8, 10 or 10+ reps for a big lift
- Follow with balanced assistance, respecting all movement qualities
- Hard conditioning at least once weekly, 10 minutes of dedicated easy conditioning daily
To be honest, this isn’t really any different to 5/3/1, bar the fact that it is more auto-regulated; which could help me practise rating RPE. Is that a good thing, or is lacking a set progression plan detrimental? I don’t know and I’m not sure, but that type of open-ended training is certainly something I will give a go in the future
Ed Coan isn’t a damned guinea pig.
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Idk, I can defintley see a resemblance. Both short, both with big heads, round torsos. Both with super long fingers.
Maybe we should stop calling ed the GOAT and start calling him the PIG: “Patron of Incredible Gains.”
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1 week check-in
75kg this morning.
No change on the scale, but I think I’m leaner? I’ve definitely gotten stronger so I wouldn’t be surprised if I’ve managed some kind of recomp.
@duketheslaya reckon my back’s looking bigger? I feel like it’s gotten wider
7th Week Reload: TM Test
Squats
TM: 85kg
Mobility:
- Spinal Decompression, T-Spine, Quads, Ankle and Shoulder Mobility
Warm-Up:
- 1x10-15 Slow Calf Raises, 15kg
- A1: 3x10-15 Band Face Pull-Aparts
- A2: 3x20 Band TKE’s
- 3x5 Med Ball Push Throws
Squats (Beltless):
- 20x5
- 30x5
- 42.5x5
- 55x3
Squats (Belted):
- 65x3
- 75x1
- 85x3 RPE 7-8
Assistance, Giant Sets:
- Weighted Chin-Ups: 10kg for 3/3/5, dead hang on last set
- Rope Triceps Pushdowns: 30x3x10-12
- DB YWT’s: 3 rounds of 5 reps of each, 1kg DBs (lol)
- Hanging Toes-to-Bar Leg Raises: 3x10
- GHR’s: 3x10
Time (Excluding Mobility):
46:27
Conditioning: 40kg Complex
2x5 for time
Standard Complex, 2 rounds of 5 reps per exercise:
- RDL’s
- Rows
- Power Cleans
- Front Squats
- Push Jerks
- High-Bar Squats
Finished in under 8 minutes. This was surprisingly tough considering I finish 6 rounds of 3 reps at the same weight in 9 minutes.
Purely out of curiosity: how long does that mobility add, and why do you need it?
Definitely getting bigger. Also leaner too
The mobility work rarely takes longer than 10 minutes, because I don’t do too much passive stretching. I find the mobility does three things:
- Help me get mentally focused on training
- Help improve my posture and general “comfort” which makes me feel better all throughout the day
- Unlock chest/shoulders, which are usually pretty tight
Cheers mate, good to know I’m actually progressing for once
What do you mean? do you feel you are not progressing ?
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Strength wise definitely , but physique wise it can be hard to tell just from staring at the mirror day to day (you probably know how it is). Plus I spent all of 2016 and a good part of 2017 spinning my wheels, so seeing progress feels incredible.
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Probably too fat no offence
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None taken mate. Hence I’m trying to lean out