again, for comparison. These 2 older photos were taken at different points in my cut. The back shot was taken 5 weeks in and the front around 3 months ago before i started IF
26/11/2010
A: hang snatch: sets of 3 and 2, ramped to 55 (activation only)
B: high incline barbell press (1 notch from top)
40,50,55,60,65,70,60,65,70
C: military press
30,40,45,50,40,45,50
D: back squat
60,80,100,120,130,140,120,130,135
Been trying out some of the methods in CTs latest article, I really like training with lighter weights and really accelerating the rep. I felt I was able to crack out a lot of volume in a short amount of time and I’m up for training again later
26/11/2010: Session 2
A: Bench press: 60,70,80,90,100,105,90,100,105,90,100,105
B: Incline bench press: 40,50,60,70,75,80,70,75,80
C: Front squat: 60,70,80,90,95,100,80,90,100
- included work for pressing assisters inbetween sets
Today there is another 21st party, I plan to deal with it by creating a caloric buffer until the event and training just before hand.
28/11/2010
Neural charge workout
Power snatch: 40kg (3s) - very easy
Squat: 80kg
Medicine ball overhead throw (5kg) 3s (hit ceiling on last set)
Bench press: 60kg 3s
Hang snatch: 50kg 3s
Felt very energetic after and throughout.
Gunna try CTs new program today while using a basic carb cycling approach and BCAA fasts once it twice per week. Trying a 6 week cycle.
While i’m waiting for the program to be posted i thought id write my approach:
Weekly template:
Mon: OHP (3) + Lower (1) - Mod carb - 250/250/50
Tue: Bench (3) + Lower (1) - High carb - 180/550/35
Wed: Neural charge: either BCAA fast or low carb (270/90/60)
Thur: Lower (2) + eccentric-less + Upper (1) - Mod carb - ibid
Fri: Same training, high carb
Sat: Lats + biceps - mod carb
Sun: same as wednesday
6 week cycle, as described in the article, gunna train abs for the first 2 weeks and add strength circuits in weeks 4 and 5. At the moment my weekly deficit is ~7500 each week from diet and exercise assuming I fast twice a week, less if i eat food. I may adjust this as the weeks progress to try and keep fat loss going, i may also add cardio in the fasted state or add additional eccentric-less training in the evening.
Regarding food choices I eat around 80% of calories from whole, unprocessed foods and allow some foods i crave to avoid blow-outs, i always keep calories in line. If on a given day I overshoot on carbs i compensate with lower fat, vice versa. I’m also trying almost eliminating milk from my diet - only a splash in coffee.
Supplements. I have 60g CHO around workouts and ~60g carbs from SWF or malto-dextrin, i add MP exceed with this and drink in 2L of water. Neural charge workouts I just have BCAA. I include whey during the day to keep protein levels high and i pulse 5g of leucine with every meal (around 15-20g per day). Other than this i take vit D, calcium, green tea extract, a multi-vit and tribulus occasionally.
29/11/2010
Had to guess at the program, turns out I got it pretty wrong. I did:
A*: Dumbell power snatch
A: Pin press:
30,40,45,50,55,60,50,55,60 - mixed with blast straps face pull (should really have used more weight, im dropping the movement in any case)
B: overhead press
30,35,40,45,50,55,45,55,50 - mixed with blast straps reverse fly and shoulder shrug
C: Dumbell OHP
24,26,28,30,32,34,30,32,34 - mixed with dumbell reverse fly
D: Olympic stance squat
60,80,100,120,130,135,120,130,135
Finished with ab work.
(250p/250c/50f)
30/11/2010
A: Power snatch, went up to 40kg
A: Overhead press: 30,40,45,50,55,50,52.5,55,50
B: Floor press: 50,60,70,80,85,80,82.5,85,50
C: Bench press: 80,85,90,100,105,100,102.5,105,100
D: Deadlift: 100,140,150,155,160,165,160,162.5,165,160
Trained calves and abs afterwards. Today was a high carb day: (184p,571c,54f) - fat was higher than I would have liked.
Today is a BCAA fast. 2 Nalgene bottles, one with 30g BCAA and some Power Drive, second with 30g BCAA and maybe some fibre. I’ll probably also have 5g fish oil and my usual supplements. Will be performing a neural charge workout later today.
1/12/2010
Neural charge
A: power snatch: 50kg (5x3)
B: medicine ball press: 5kg (5x3)
C: jump squat: 20kg/bw (5x3)
D: bench press: 60kg (5x3)
E: medicine ball throw down: 5kg (5x3)
F: hang-clean: 65kg (5x3)
1 nalgene down
Day of pulse fast: front semi-relaxed
another
Quads
back
Feel generally a bit tighter, hunger really sets in towards the late evening though. Second drink was 30g BCAA, 90g CHO, 1 multi-vitamin, I allowed myself a few coffees with a splash of milk and some diet sodas, still a huge deficit though. My take some more photos in the morning.
Weighed in at 82kg this morning. I’ve had people comment on teh above pictures quoting ~8%, i haven’t measured yet. Today is Lower Pressing. Given the work load of the day I was considering upping carbs slightly, i’ll see how i feel.
Also, I’m going to end up doing the upper body movement later, not intended but nevermind.
Session 1:
Full snatch: 30,35,40
A: Olympic stance squat: 100,110,120,125,130,135,125,130,135,125
B: Deadlift: 100,120,130,140,155,165,155,160,165,155
Session 2
A: Bench press: 60x3
80,90,95,100,105,100,102.5,105,100
Eccentric-less training:
A: leg extension walk: 75kg 3x20
B: lunge pull: 40kg “”
C: pull-through: 40kg “”
D: frankenstein: 35kg “”
Felt pretty good during and after
Diet: 263p,320c,40f - higher carbs than I had planned but i figured i’d be ok seeing as I trained for 2 hours today. With training im in a 1,300kcal deficit. I may just repeat this tomorrow if i feel good in the morning, I plan to have a scoop of exceed and some Power Drive later to help me recover.
3/12/2010
Session 1:
A: Misc activation
A: Squat: 60,90,110,120,130,135,125,130,135
B: Deadlift: 100,120,140,155,160,165,155,160,165,155
C: OHP: 30,40,45,50,55,50,52.5,55,50
Session 2:
Eccentric-less volume:
Leg extension walks: 110kg: 6x length of studio
Lunge: 50kg 6x length of studio
Pull-through: 50kg/40kg in different places
Frankensteins: 50kg 3 walks in gym
Yesterdays macros:
194p/593c/51f
Its amazing that I can eat that many carbs and still feel/look lean the next morning. Today will be another BCAA pulse fast, I really felt that the combination of a high carb day and a pulse fast worked well and felt seem-less last time so I will probably use the strategy frequently. Training wise today should really be Lats + bis which I may still do, if i don’t feel up to it ill do neural charge today and the lats day tomorrow.
Also, I have trained legs 6 times this week, 4 times in the last 2 days and I have zero leg DOMS, the eccentric-less work really seems to help.