Quick update on the whole calorie deficit thing. So far:
Wed 3100
Thur 3000
Fri 3000
Sat 3100
I’m rounding so 2950 would be 3000, 3076 would be 3100, etc
Still aiming for 2700 but my absolute non-negotiable is no less than 200 g protein (2g/kg bodyweight or so). I’ve definitely noticed I’m eating less. I’ll be interested to see how this goes.
As far as I can tell my maintenance calories, given I’m 226 lbs (102.5 kg) would be somewhere between 3150 and 3850 - so 3500 would a decent middle of the ballpark. Given I’ve been eating around that much since January - occasionally more - and I’ve stuck around 223-230 that leads me to suspect it’s a reasonably accurate estimate for my maintenance.
Which, I suppose and hope, means keeping my intake between 2700 and 3100 (even if it’s mostly around 2900-3000 which I think is where it’ll sit until I really figure things out) should do what I want.
I’ve set out my next two cycles for FSL with assurance as two exercises supersetted for 3x10 so I’m curious to start.
Training looks good. Are you cutting to drop a weight class, or just to tighten up/feel healthier? I also want to cut at some point, maybe after nationals or if I fail to qual for nationals.
Starting FSL today. Also testing to see how quickly I can get through the session for when I train before work when I have at most an hour and a half (more like an hour to an hour fifteen tops).
Today’s training:
Press
5x115 lbs, under 6 RPE
5x132 lbs, under 6 RPE
10x148 lbs, 9 RPE
13x115 lbs, 9 RPE
Supersetted dips/chest supported rows
3x10 each, rows at 65 lbs/arm
100x53 lbs kb swings in 5ish minutes: 50, 30, 20
50 very light band pull aparts
Got through that all in an hour which bodes well. Admittedly, it was after work and I took some pre trainer. But, it seems like the setup works. Squat day will be the acid test.
@Destrength it’s just to tighten up, and down the track to give me room to fill out the 220s. Right now I’m 226ish at maybe 21% bodyfat. I want to slowly drop to 12-15% bf, which I’d estimate would put me around 210-215. Then I’ll get my body used to that composition and get a handle on what I need to do to maintain that and get stronger. The last step will be slowly adding muscle until I’m walking around at about 220 at 12-15% bf.
Because my goal is strength there’s a real limit to what I’m prepared to do to get that composition - hence I’m going to do it slowly. I’m hoping a small (300ish) caloric deficit with 200+ g of protein a day combined with the conditioning work will do the job.
7x456 lbs, 9 RPE - right side plates started sliding down the sleeve. I should have gone for eight, as it was my goal minimum and I probably would have had I not noticed the plate movement.
10x352 lbs, 8-9 RPE but right hand was going
Supersetted front squats/GHR
3x10/12 respectively, 220 lbs on the bar
Tried straps, but was horrible and cramped both biceps. Used cross grip for the next two sets. Much better.
Oh, okay, that is good. You definitely still have plenty of room to fill out the 220 weight class, which means good stuff in the future. Overall this is will help you in the long run. Nice pressing by the way, I might have to start doing strict presses occasionally so you don’t start beating me at those too. lol
Couldn’t quite get my head into it today. Not sure why. Also, I think the caloric deficit is starting to take effect: I’ve been hungrier than usual these last few days.
Today’s training:
Bench press
5x181 lbs, under 6 RPE
5x209 lbs, 6 RPE
6x236 lbs, 9 RPE - way, WAY off my goal of nine. Couldn’t lock my shoulders in, my lower back felt funny and on the video I could see that I was flaring so early it isn’t funny. Possibly this was because I was touching a bit too low. Not sure whether to blame that alone or being lighter as well. Time will tell on that one.
12x181 lbs, 10 RPE - redeemed myself somewhat in my eyes with this.
Supersetted DB bench/DB rows
3x10/12 respectively at 70lbs/arm for bench and 100 lbs for rows. Felt my upper pecs a bunch, and DB bench feels very different. I think it’ll help though.
Fucked up my calories towards the end of today so I’m sitting on 3500 - picked the wrong meat choice (sausages, too many calories for too little protein). My bad. On the plus side, today was my heaviest training day this week so if I was going to pick a day to go over today was a good choice. I’ve averaged 3000 calories since starting this.
Today’s training:
Squat
5x291 lbs, under 6 RPE - felt identical to 220 lbs
5x347 lbs, under 6 RPE
9x396 lbs, 9 RPE
12x291 lbs, 8-9 RPE
As I wrote this I noticed that I misloaded the bar for my first set: it should have been 300 lbs.
Supersetted snatch grip DL/SSB lunges
3x10 each at 286 lbs and 132 lbs respectively. Used straps for the DL. This was hard.
Got home and realised I left my work clothes at the gym. At least I hit my squat goal.
Still not used to training after work. No pre trainer again and still wasn’t quite focused. I need to figure this out. Total calories 2700.
Today’s training:
Press
3x121 lbs, under 6 RPE
3x143 lbs, 6 RPE
7x159 lbs, 10 RPE - horrible set. Wanted at least eight. Bar path was off. I suppose I shouldn’t complain as this is an equal rep PR for this weight.
13x121 lbs, 9 10 RPE
Jump rope between press sets from bar onwards, 35/leg each set for a total of 490.
Supersetted dips/T-bar rows (132 lbs for the rows)
3x10 each
50 very light band pull aparts
It also occurrs to me that I’m now on my third 531 cycle and I may be significantly unrealistic in expecting to set rep PRs every session. As long as I’m exceeding the minimum reps I shouldn’t be too worried.
Worked on defensive tactics all day at work. The upshot of that was being pretty earned up by the time I got to the gym. Also, arm bars loosen my pecs nicely. Felt justified in using pre trainer.
Today’s training:
Semi sumo DL
1x354 lbs, leant too far back and stumbled on the second rep
3x354 lbs, under 6 RPE - I need to get it into my head that leaning back into the DL isn’t my thing. I didn’t this time and it felt way better.
3x429 lbs, 6 RPE
6x484 lbs, 9 RPE - pleased with this, decided I’d earned a joker set
3x506 lbs, 9 RPE - felt a tiny bit of popping at my right hamstring insertion so didn’t add another joker set. Still pleased.
7x354 lbs, 8 RPE - I was over DL at this point, at least for more than three reps.
Running out of time so no front squat/GHR supersets. Instead
20 back raises with 44 lbs of chain around my neck.
@Benanything same as before only better: security. The difference now is I have job security (6 month probation first, but that’s fairly standard), a career path and very, very good pay and conditions.
