A. Front Squats:
barxmany
40kgxmany
60kgx5
80kgx5
100kgx1
110kgx1
120kgx3 x3 (+2 PR! Fuck yeah)
87.5kgx20 (Widowmaker PR)
B. DB Bench:
20kg’s x10
32.5kg’s x8
35kg’s x6 (x2)
35kg’s x8
C. Low Cables Row:
5 heavy sets of 10
D1. DB Bent over side laterals:
5 sets
D2. Chest fly machine:
5 setsx10+ reps
Notes:
Solid workout despite working off about 2200 kcals a day and well under 80g of carbs the strength seemed to be there. Lets hope this will hold up for at least a couple of weeks.
It’s not summer yet bro, you gonna get too ripped at this rate[/quote]
Dat head-start doe. Gettin’ shredded fo lyf. This is going to be a long 6 weeks though, I miss carbs and having a 1,000 calorie buffer above maintenance…
It’s not summer yet bro, you gonna get too ripped at this rate[/quote]
Dat head-start doe. Gettin’ shredded fo lyf. This is going to be a long 6 weeks though, I miss carbs and having a 1,000 calorie buffer above maintenance… [/quote]
I’d just stay on the gain train then run RFL myself… but I spose it depends how out of condition you’ve let yourself get
It’s not summer yet bro, you gonna get too ripped at this rate[/quote]
Dat head-start doe. Gettin’ shredded fo lyf. This is going to be a long 6 weeks though, I miss carbs and having a 1,000 calorie buffer above maintenance… [/quote]
I’d just stay on the gain train then run RFL myself… but I spose it depends how out of condition you’ve let yourself get ;)[/quote]
Sitting at a morning weight of 80-ish Kilos as of last week, at about 15% BF (caliper measured roughly). Hoping to get to a solid 75-ish Kilos over the course of 6 weeks which would have me as lean as I would be willing to suffer on a caloric deficit to get to.
Could probably do with approaching it smarter though. All I’ve done is drop my calories to 2,200. Keeping the carbs less than 60g, fat around 100g and protein at 260-280g. Not sure if that in anyway makes sense.
Edit: In terms of training I’m keeping it the same as I was doing, but keeping the accessory work lower volume and throwing in complexes instead on 2-3 days.
[quote]phlegms wrote:
Sitting at a morning weight of 80-ish Kilos as of last week, at about 15% BF (caliper measured roughly). Hoping to get to a solid 75-ish Kilos over the course of 6 weeks which would have me as lean as I would be willing to suffer on a caloric deficit to get to.
[/quote]
I wish i could caliper test. Just make sure you retain/increase all your strength mayn! Too many gains to sacrifice. I’m on the way back gradually to 90kg… if I end up doing a meet this summer I’ll probably go for the 90kg class.
[quote]phlegms wrote:
Sitting at a morning weight of 80-ish Kilos as of last week, at about 15% BF (caliper measured roughly). Hoping to get to a solid 75-ish Kilos over the course of 6 weeks which would have me as lean as I would be willing to suffer on a caloric deficit to get to.
[/quote]
I wish i could caliper test. Just make sure you retain/increase all your strength mayn! Too many gains to sacrifice. I’m on the way back gradually to 90kg… if I end up doing a meet this summer I’ll probably go for the 90kg class.[/quote]
Thats the main goal at the minute, I figure strength maintenance (or indeed strength gains) on a cut seem to be more a mental thing so if I keep my head in the game and the volume on the big lifts low I should be good!
A. Front Squats:
barxmany
60kgx10
80kgx5
100kgx5
110kgx1
120kgx1
125kgx1 (Pr)
130kgx1 (PR - 10kg heavier than my previous 1rm)
125kgx2 (Pr)
125kgx2
125kgx1
90kgx20 (Widowmaker PR, re-racked at rep 17 to shake out my arms as they went numb, only a 2/3 sec. break though.)
B. Pendlays:
70kgx5 x2
90kgx3
100kgx3
102.5kgx3 (x5) (PR)
Notes:
Solid training. Still on low carbs (<60g a day) and low Kcals (<2200) but managed to hit some nice Prs. The 130kg front squat flew up, might even have 132.5 or 135 in me within the next week or two. Dem gainz mayne.
[quote]pbclax1 wrote:
Any reason for the crazy low carbs? Cutting weight for something?[/quote]
Partly motivated by the lust for summer sessiness, but more motivated for an Oly comp I want to do sometime after summer. Would ideally like to lift in the 77kg class, so I figure if I cut to 74-75kg now, by the time the comp comes up I should be sitting at around 77kg hopefully. Just creating a little buffer for myself and getting my sessi right in the meantime.
A. Clean and Jerks:
60kgx5
70kgx5
80kgx3
90kgx2
95kgx1 x3
100kgx1 x2 (Jerk Pr)
105kgxmiss
80kgx5 x2
B. Oly Complexes: 2 clean pulls, 1 full clean, 1 pause front squat, 1 jerk**1 minute rest between complexes
60kgx3 (x2)
70kgx1 (x3)
80kgx1 (x5)
85kgx1 (x5)
C. Power Clean and Jerk (technique emphasis):
60kgx3 (x5)
70kgx3 (x5)
D. 1 arm Snatches:
somexsome (worked up to 50kg)
E. Snatch Technique work:
somexsome (worked up to 60kg for a few singles, good speed)
F. Muscle snatches:
somexsome (worked up to 60kg for a single)
Notes:
Great training, only had one small shake in me, but the Jack3d worked it’s magic and kept me going at a good pace for 2 hours! Really liked the Oly complexes, they seem like a great way to fix some technique errors I’m having. Video posted below of my last complex at 85kg. Couple of errors I spot with that one immediately are the bar a little too far away from me, not getting my ass low enough in the start position and not keeping tight enough in the catch position. Happy with how my jerk was looking though, my foot positioning was decent for once. Weighed in at 77kg that morning, down from an average morning weight of 79.8-80.4kg a week ago.
