Sounds pretty drastic, no idea how well it works. I’ve just been doing some fasted cardio in the mornings, pants getting a little looser. Slow, but I’m in no hurry. Not hurting strength.
I can’t attest to the 5/2 myself but my parents have been doing it for some time and gotten excellent results. Granted they fall under the “everybody else” category and aren’t doing much of the way of strenuous exercise.
Are you planning to truly fast on the two days or do the 500-700 Cal as TC has outlined in his article?
[quote]Crushed_Idiot wrote:
I can’t attest to the 5/2 myself but my parents have been doing it for some time and gotten excellent results. Granted they fall under the “everybody else” category and aren’t doing much of the way of strenuous exercise.
Are you planning to truly fast on the two days or do the 500-700 Cal as TC has outlined in his article?[/quote]
If I do it I would follow the 800 calorie version. I got my hands on about 2 weeks worth of adipex. I am going to try that first and only take it every other day to stretch it out a month.
11/06/13
Squat
Ramp to max
Triples
135
185
205
225
275
295
Singles
315
335
365
3x3 with 325
Max reps with 290
8 reps
6 reps
5 reps
Standing calf raises 60 total reps
Cable crunches 50 reps seated and 50 reps standing
Weight today = 239
Push Press
Ramp to max
135x3
155x3
165x3
175x3
185x1
195x1
3x3 with 175
Hard 5 with 155
Close Grip BP
3x8 with 155
Ogre - sorry to invade your training log but had a question about the layer system you are doing. I asked CT earlier but I don’t think I worded it well, and you seem to have a pretty good handle on this. I started the program about 10 days ago. Do you try to hit a new 1RM each week during the ramp layer, or are you using a consistent target to lift up to, and trying to increase numbers in clusters and HDL? When did you start seeing your 1RM improve (I read that you already hit your goal for the year)? And lastly, CT says this layer should be performed for 4-6 weeks (ramp, cluster, HDL) - what’s next or what changes should be made to keep improving strength numbers after the initial layer? I’m really enjoying this program and seeing some good rep gains, just wanting to know how to manage my expectations and plan for the next phase. Thanks -
[quote]Grove wrote:
Ogre - sorry to invade your training log but had a question about the layer system you are doing. I asked CT earlier but I don’t think I worded it well, and you seem to have a pretty good handle on this. I started the program about 10 days ago. Do you try to hit a new 1RM each week during the ramp layer, or are you using a consistent target to lift up to, and trying to increase numbers in clusters and HDL? When did you start seeing your 1RM improve (I read that you already hit your goal for the year)? And lastly, CT says this layer should be performed for 4-6 weeks (ramp, cluster, HDL) - what’s next or what changes should be made to keep improving strength numbers after the initial layer? I’m really enjoying this program and seeing some good rep gains, just wanting to know how to manage my expectations and plan for the next phase. Thanks - [/quote]
I don’t really try to hit the PRs it just happens. I ramp up to a max and it just is what it is that day. I never really start out with a specific target in mind. I just work up to what I did the time before and if I feel like I have more in me I move up. This is a training max not a true max. I have never went to failure on a ramp. You should be able to tell by feel if you can move up or not.
I have never really changed up. I need to read up on that myself.
SGHP
Ramp to max
135x3
155x3
175x3
185x1
195x1
205x1
215x1
225x1
Clusters with 205
6 reps
6 reps
5 reps
Hard 5 with 175
BB Shrugs max reps with 135 x 35 (the last 5 reps were more like low pulls)
Hammer curls 3x10 w 25 plates (I have got to get some friggin dumbells)
My traps hate me.
A bit late but welcome to our neck of the woods…nice work going on in here
[quote]OldGoat wrote:
A bit late but welcome to our neck of the woods…nice work going on in here[/quote]
Thank you. I see that you are from Massachusetts. A fellow Red Sox fan I assume.
[quote]OldOgre wrote:
[quote]Grove wrote:
Ogre - sorry to invade your training log but had a question about the layer system you are doing. I asked CT earlier but I don’t think I worded it well, and you seem to have a pretty good handle on this. I started the program about 10 days ago. Do you try to hit a new 1RM each week during the ramp layer, or are you using a consistent target to lift up to, and trying to increase numbers in clusters and HDL? When did you start seeing your 1RM improve (I read that you already hit your goal for the year)? And lastly, CT says this layer should be performed for 4-6 weeks (ramp, cluster, HDL) - what’s next or what changes should be made to keep improving strength numbers after the initial layer? I’m really enjoying this program and seeing some good rep gains, just wanting to know how to manage my expectations and plan for the next phase. Thanks - [/quote]
I don’t really try to hit the PRs it just happens. I ramp up to a max and it just is what it is that day. I never really start out with a specific target in mind. I just work up to what I did the time before and if I feel like I have more in me I move up. This is a training max not a true max. I have never went to failure on a ramp. You should be able to tell by feel if you can move up or not.
I have never really changed up. I need to read up on that myself.[/quote]
I saw in CTs forum that he has posted a new layer application for maximum strength that addresses the 4-6 week rotation thing. I don’t know how to post a link to it, sorry.
Thanks Ogre, I’ll have a look.
Bench
No sooner did I tell Grove that I never go to failure on a ramp and I do it today. Took a lot out of me and I paid for it on my cluster sets.
Ramp to max
135x3
155x3
175x3
195x3
215x3
235x1
245x1
255x1
265 - missed
Clusters w230: 4 reps
Drop to 225: 4 reps, 3 reps
Hard 5 with 175 3 sets
CGBP 3 x10
Reverse crunches 3x20
I know CT advises against it but I have been throwing in a few sets of triceps on pressing days and biceps on pulling days. My arms need the work. If it starts hurting my progression I will drop it.
Ogre - that’s what really prompted my question to you earlier. On my 2nd bench day, I tried upping my 1RM by 5lbs (310) and got stapled - which surprised me actually. Then went on to easily add an extra 5 reps in the clusters over 3 sets. HDL added a couple of reps as well. I was confused as to why my capacity had increased so much, but did not show in the 1RM. I know its early in the program for me - but still.
I’ve been adding some extra tricep work in also (mainly a few sets of light pushdowns at end of every workout), but you may want to consider switch to body weight exercises (dips, pushups) instead of dropping arms altogether.
I may add a training log after the first of year to hold my feet to the fire, and for the added support that I see from this group. Oh, and thanks for allowing me to invade your log again 
Didn’t mean to jinx you on the 1RM (my bad). Grove
I have had some lower back pain the past couple of days. Nothing major but I didn’t want to push it by squatting. So, I did 6 super sets of leg curls and leg extensions 15 reps each last night. Also did some calf raises and some abs. May do seated OHP tonight instead of push press so my back has some support. I am skipping my 2nd day of SGHP this week all together. Hopefully I will be back to normal for lifting next week.
Back feels fine. Maybe a little too cautious but at my age I would rather be safe than sorry.
SGHP
Ramp to max
135x3
155x3
175x3
195x3
205x1
215x1
225x1
Clusters with 205
7 reps
6 reps
6 reps
Hard 5 with 180
3 sets of lightish shrugs
3 sets of BB curls
Back feels fine. Maybe a little too cautious but at my age I would rather be safe than sorry.
SGHP
Ramp to max
135x3
155x3
175x3
195x3
205x1
215x1
225x1
Clusters with 205
7 reps
6 reps
6 reps
Hard 5 with 180
3 sets of lightish shrugs
3 sets of BB curls
Low Incline BP
Ramp to Max
135x3
155x3
175x3
195x3
215x1
225x1
235x1
Clusters with 210
8 reps
7 reps
6 reps
Hard 5 with 185
Standing Tricep Ext using a 45 plate 3x15 and one set of max reps (30)
Squat
Pretty pissed off. Ramped up to 370. Videoed my last 3 sets of my ramp and watched it afterwards I was not even close to parallel. I scrapped the rest of the layer work and did 5 x 5 x 225 ass to ground. I am going to start back at scratch next time and see just exactly how pathetic my squat numbers are.
Then I felt bad about dumping the whole day so I did 3x5x135 jump squats, walked 1/2 mile on the treadmill holding a 35 and did a butt load of cable crunches.
Today sucked balls.
Also, while watching the video of me squatting I couldn’t help but notice that I look like a big fat bastard with a huge chunk of lard hanging over my belt. So, tomorrow I am starting the 5/2 diet that I have been considering. I am headed over to read the article on it now. Did I mention that today sucks balls?