Heavy singles are the least-sucky of them, because at least they’re over relatively quickly.
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Depends on how heavy you go. A grinder is pretty awful and can seem endless.
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You should try 75% for singles. They’re great! And thanks for doing my hopeful max for a casual workout.
I agree with @mortdk in regards to the weight loss, but I’m thinking that you’re just going to eat a little more like a normal person and the weight will drop. I know that you have to force feed yourself a lot to keep the weight up. I’m hoping that just eating decent foods when you’re hungry will get the results you want without ever putting you in a deprived state.
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This can work, the only thing is that if calories are very low and volume is high then you will end up overreaching too fast. Less calories = can’t recover from as much work. You don’t want volume too low when you are cutting or you will lose muscle (without special vitamins at least).
Also this is the time where “recomping” will actually be effective, due to the prolonged period of low volume you body will be extra responsive to training. Even if you keep calories at maintenance you could potentially see improvement in body composition without losing weight.
I have done this before after a meet, people thought I lost weight even though I actually gained about a pound and a half (I was about 230 at the time). Mike Israetel was talking about something to do with this at that time and I asked him about my situation, the way he explained it was that the peaking phase is essentially de-training in terms of hypertrophy training.
At least you’re kind of good at them.
I thought about this before, my explanation is that with a squat or bench press you unrack the weight and hold it which sort of wakes up your nervous system and then when you lower it you are giving yourself a reason to lift it back up (you get crushed otherwise). With a deadlift you don’t feel the weight until it’s off the floor and there is no risk of getting crushed, you can just put it back down. Basically you have to force your body to generate a whole lot of force out of nowhere and with no stretch reflex.
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Woke at 265.7, looking similar to yesterday.
@dagill2 no, but the ‘should I lose weight to be less fat’ or ‘should I go into a big deficit before a meet’ questions are the kind of question Greg keeps in the stupid corner. As long as we’re sensible, he gives us a long leash and the fact that he’s got a nutritionist on retainer says he definitely isn’t against us leaning out some.
It’s more like @Frank_C says, the 10 or so days till meet day are more a feelers period to see if for one, my eyeballing is accurate enough to get by and for two, to see if around 3200 cal/day is actually a deficit.
@chris_ottawa thanks for that, something I wasn’t aware of with the recomp. Im absolutely not looking at going into a large deficit. Performance is still number one, i just want to see if I can shed some flab with a few small changes. I look at deadlifts like there’s no place to hide. Squat and bench, I set up right and that gives me so many advantages coming back up. Deadlifts, there’s no descent to get things nice.
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The cool thing about being as big as you (or even me) is that it isnt hard to drop some quick weight.
I think your 10 week time table during the hypertrophy phase is a great plan btw.
I also had my reservations about losing weight right before a meet but you know what you are doing and I actually think dropping a couple pounds might actually help performance. The first couple pounds will be pure water/fat that you wont have to Squat/Deadlift.
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That’s exactly my mindset. I’ve done this before, and I know what I’m not going to need to do in this time frame.
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Extra workout
Two rounds of 25 each of
Pull aparts
Air squats
So dinner time today is the first time I’ve been properly hungry for a hot minute. Not unpleasant, and definitely familiar. Dinner was a little extra tasty as a result, but it’s hard to go wrong with a chilli tuna and stilton melt on sourdough.
See what happens? You even think about losing weight and your appetite gets upset and challenges you to a staring contest.
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Pause deadlifts are a great way to make them suck a ton more.
Paused deficit sumo snatch grip rack pulls are the worst.
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One word: burpees.
Burpee deadlifts? Yeah, that would suck.
What have we invented? Now I know how Dr Frankenstein felt.
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Leg blasters - my least favorite. Sgt in the Marines used to have us do them as a workout.
20 squats, 20 lunges, 20 jumping squats, 20 jumping lunges is one set.
20 sets, for a total of 400 of each.
Only did it a couple times, most didn’t make it past 12 or so. I don’t know if I can properly describe the DOMS.
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What the actual fuck?
Well, bookmarked.
Woke at 263.7 lbs, looking a bit less bloated.
Fuck you. Now I have to try it, and it just looks fooking awful.
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