@countrygirl2016 - Thanks! And yep, @Koestrizer was right on the money.
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Morning Weight: 217.4lbs (lifetime weight PR)
Commence OPERATION CUT.
Iāve actually been looking forward to this day for awhile. Iāve had 5 horrible eating/drinking weekends (amazingly fun) in a row. Iām likely rocking some solid carb bloat this morning, so Iām assuming Iāll be down a lb or two by tomorrow morning. This does make for a better ābeforeā weight. This gives me 8 full weeks until the end of the transformation.
Goal weight for June 1, 2018 = < 205.0lbs
While this is slightly more aggressive than my usual cuts (>1lb/week), Iām still not overly concerned with reaching this goal. If Iām consistent, mix in some cardio and sprinkle in a couple super low cal/fasting days I will get there with relative ease.
Iāll grab a few pics tonight to post up as a mid-way check in at my current heaviest weight. Then it will be time to shred and see if any gainz were made.
Letās go!
EDIT: Just realized it is 12 weeks until the end of the transformation, not 8. This makes the goal even more easily achievable. Win.
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Ok, day 1 of the cut under my belt. I also decided to give myself another shot at being my own coach. Here is Version 1 of my workout routine. My primary focus is bringing my squat up and bulletproofing my lower back (currently feeling weak and pumping up from any amount of work). I also want to increase my workout density to try to shed some fat along the way.
CT has an article on his site titled ā5 THINGS I LEARNED FROM THE STRONGEST GYM IN CANADAā and I tried to incorporate some of his points into the program. I may need to adjust the %'s slightly, but Iāll play a week out and see how it feels. If there are any obvious weaknesses to the program that anyone sees, please feel free to chime in.
March 2018 ā Custom Program
Monday
SUPERSET
Squat
Work up to a strong 1RM for the day (do not fail a rep)
3x5 @ 80-85% of 1RM
Abs/Core
SUPERSET
Axle Deadlift
Work up to top set of 1x5 @ 75% of last workoutās 1RM
Drop weight, hit some reps.
Triceps/Shoulder Prehab
Wednesday
SUPERSET
OHP/Bench (Alternate Weeks)
Work up to a strong 3RM for the day (do not fail a rep)
3x8-12 @ 80-85% of 3RM
DB Rows
4x8-12
SUPERSET
DB Bench Press/OHP (Alternate Weeks)
3x10
Biceps
SUPERSET
DB Pullovers
4 x 12-15
Shoulder Prehab
Friday
SUPERSET
Deadlift
Work up to a strong 1RM for the day (do not fail a rep)
2x5 @ 80-85% of 1RM
Chinups/Pullup
SUPERSET
Squat
1x5 @ 75% of last workoutās 1RM
Drop weight, hit some reps.
Abs/Core
Weekend
Tire Flips, Farmers Walks, Keg Carries, Log C&P, Etc.
Going to take some progress pictures tomorrow morning.
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Week 1 - Monday
Squats
135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
435 x 1
455 x 1
475 x 1 - Not bad. Felt pretty quick.
375 x 5 x 3sets
Hanging Knee Raises
Axle Deadlifts - Straps
135 x 5
225 x 3
315 x 3
385 x 5
315 x 5
Back puuump. Iām going to chase this damn pump until I stop getting itā¦hopefully.
Lying Triceps Extensions
30lbs x 15, 12, 10, 8, 10 ā Just laid there and banged these out. Minimal rest.
AirDyne Cooldown
5mins for 52 cals
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Squat top sets.
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Well, woke at 214.4lbs so down 3lbs already! This competition is going to be a cake walk at this pace, lol.
Current progress pics as promised:
EDIT:
Ok, I got curious and went looking back to compare to last year. Here is a side by side of last year at 212.6lbs pre-cut, and this year at 214.4lbs pre-cut. Lighting/posing might not be perfect for comparison but I think it is still clear something has been accomplished over the last year.
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Thats a good article. Theyāve got a lot of strong ass dudes
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I enjoyed it and a lot of it seemed to resonate with my experience in the gym as well (maybe because Iām Canadian too eh?).
Even though Iām about to start dabbling into powerlifting I donāt think my Strongman flame has quite burnt out yet so I plan on sprinkling in some strongman movements along the way. Keep things fun, and keep strength a bit more well rounded.
I might not get perfect carryover with the lack of specificity, but Iām not quite done building that āBrute Strengthā that seems to come with the strongman work.
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Yea that definitely makes sense. haha But the article made me want to get a pair of farmers handles and a big tractor tire. Never really dabbled in strongman but it is intriguing.
Hello fellow Canadians!! Great journal, will be lurking!
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Haha ya man, I did a DIY pair of farmers handles (before a little equipment store just popped and sells them for $100 brand new). They have kicked my ass on multiple occasions. I just left 185lbs per hand on them in my garage and walked down, turned, walked back and that was plenty. Do that 4-6sets and I was toast.
I also managed to pick up a 550lb tire last year, which I suck at flipping. 3 flips and Iām gasping for air. So Iāll definitely be putting some time into flipping that sucker a bit more this year.
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Howdy @littlelee! Thanks for popping in. Happy to have you following along.
What did you use for the farmer handle DIY?
This post has some more information as well:
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Nice man i appreciate that
I canāt say anything against that program, looks solid, with build in auto regulating. Might even borrow some of it (or all of it), later when Iām done with Wendler.
That topset squat, STRONG man, very nice.
Picās: well youāve definitely improved from last year, leaner and heavier, well done.
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Thanks man, I appreciate you have a look and commenting.
Great progress!
Side note, for some reason my settings to your log went to mutedā¦ ha. I thought you had just stopped posting since I wasnāt seeing an unread post. Apparently, thatās why it didnāt show up in latest either.
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YOU LOOK AWESOME!! One of the best Iāve seen on this whole site for sure. I canāt believe the progress. You should be extremely proud of yourself.
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