2s Paused Leg Press - Conventional Deadlift Stance
3 x 135 x 4
225 x 4
315 x 4
405 x 4
495 x 4
585 x 4
675 x 4 RIR 4
Weighted Pullups
BW + 25 x 6
BW + 45 x 6
BW + 90 x 6
Pete Rubish Barbell Hyperextension
135 x 5
185 x 5
225 x 6 RIR 5+
Kneeling Cable Crunch (Facing Away)
2 x 220 x 12 (Full Stretch , Slow Tempo)
One Arm KB Swings / KB Swings (Superset)
2 x 65 x 15 RIR 5+
Low Back Extension Machine
2 x 150 x 15
PR on Pullups. Went easy on everything else to give my body a break (I know I said I’d stop training everyday but I just enjoy lifting too much lol).
Pete Rubish Hyperextensions still feel a bit sketchy with this back raise, was very conservative with my reps and weights here as I still feel things out.
Lots of Corework as usual. Changed up the positioning for cable crunches and maxed out the KBs at my gym. Tried out the Low Back Extension Machine and I like it, home away from home type of deal compared to Hyperextensions.
Me and my wife had a light trip with some homegrown shrooms a buddy of ours gifted, barely ate yesterday so didn’t have high hopes coming in, but it was a great workout.
Finally caved in and ordered knee sleeves, this is the first time i’m ever buying a pair, i’ve tried a pair once a long time ago and it was a Large… Have no idea if this will still fit but I’m just gonna assume it will. I just bought the cheapest pair that looked kinda legit (no reviews lmao)
Not sure how much it’ll add to my squat but i’m hearing like 10-15lbs. I’ve been missing out on gains.
Paused Incline Bench - Mid Grip
3 x 135 x 4
185 x 4
225 x 2
250 x 2
270 x 2
285 x 5 RIR 1
2-1 Tempo Paused Larsen Press - Close Grip ( Pointer on Smooth )
135 x 7
2 x 225 x 7 RIR 5+
Lateral Raise Machine
2 x 60 x 30
Coming in Fasted and hit a 10lb PR on Incline. I was a bit ambitious with that jump. Still had a rep left. I noticed I was very shaky and lost my positioning the entire set. wobbly bench and wearing sandals probably contributed to that
My deficit has still been steady. The last two days I’ve been dipping into a 1500 Deficit though so today is going to be a carb up day.
I think this’ll be going into the third week. Down about 14lbs overall and have been steadily losing a lb every 2-3 days the last week or so.
I’ve been loving it all, at the end of this, I’d like to sit comfortably in the low 200s while maintaining the strength I’ve built up.
Beltless Conventional Deadlift - 2.25" Deficit
135 x 2
225 x 2
315 x 2
405 x 1
495 x 1
595 x 2
Barbell Row
225 x 6
315 x 6
405 x 7 (Miscounted)
Kneeling Cable Crunch (Facing Away)
70 x 20
2 x 230 x 12 ( Full Stretch , Slow Tempo )
15lb PR. I was using the women’s bar to get some more slack, put the 10s on the inside. This shit was a grind but I could tell right away I fucked up my setup. My feet weren’t stable because the Bumpers aren’t completely flat, was distributing a lot of it onto my toes and you can see it sip forward. I do feel confident making another 5-10lb Jump in the next two weeks because of that.
Cut still going good, dropped another pound. I’m feeling it for sure though haha.
Paused Incline Bench Press - Mid Grip
3 x 135 x 5
185 x 5
225 x 2
250 x 2
275 x 1
295 x 4.5 RIR 0
250 x 7
2-1 Tempo Paused Larsen Press - Close Grip
185 x 4
2 x 225 x 7
Coming into it with an 18 hour fast and 2000 calorie deficit from yesterday… 295 was FUCKING Grindy today. I really believe I could’ve gotten it for 5 if I didn’t have that weighing against me, next time though.
Dropped down to 250x7, and I’m going to be staying in this 7 rep range for a bit, this will be my starting point.
Dropped a half a lb after losing one yesterday, very nice.
Okayyy. So well into the 3rd Week of my Cut. I’ll be going into the 4th in a few days. Lots of changes.
First and foremost, I am feeling it now. Strength is holding. But Progress is very much not happening. At least not session to session or week by week. I still seem to be in an upward trend, though, but it’s going to be measured in inches not miles.
I’m getting leaner every couple of days though so this is also good.
Based on my current fat I carry, I’m going to say that 12-14 weeks will be enough for me to be satisfied. 18lbs of straight fat (I’m well past the point of being depleted, I think) will be a lot to drop. Should trim me up nicely. This would be a loss of 35lbs over 12 Weeks.
I’m a bit scared because my leverages will completely change, sitting at 205-210 from 230-240 is going to be a huge adjustment.
It’s a small price to pay for salvation. I want to compete in a USPA meet while I still can as Junior. CO holds one annually. The 198 and 220 State Records for Juniors both Raw and Wrapped is possible for me.
This is partially the reason 205 is my target goal. It’ll allow me to dip down into the 198s and fill out the 220s, but also just because seeing the fat hiding my gains is irritating me, lol. Have a lot of goals driving me now, and it seems like my Mindset has slowly shifted to go all in on this cut.
Training
My goals of 610x2 on my deads and 560x2 on my paused squat is a bit iffy. I still think it’s possible but it sure as hell is going to be hard as fuck to hit. Same with 315x5 on Incline (okay maybe this one won’t be possible, sure as hell going to try though).
I need to do some serious load adjustment on my Bench especially though. I started way too high and I’m being way too aggressive again. Same with my deadlift.
Its been about 16 weeks total of HARD and focused training (if I don’t include the 2-3 week break I had in between). I’m not going to give myself a certain “timeframe” to hit whatever I can hit. Those are my goals and I’m not stopping unless I hit them or am absolutely sure I’ve tried everything I can and I’m just spinning my wheels.
I’m still going to be doing Minimalist, High Frequency training for my next Training Cycle as I cut. Once I’m out in CO I’m going to be doing my old Off-season Routine and build some mass again.
Other Notes
There are a lot more aches popping up now. I was doing fine while in a surplus but obviously this is going to be expected. I’m watching everything tentatively.
I’m trying to figure out what I’ll be doing to replace my OHP. I think Weighted Dips and/or Log Pressing is going to be the main accessories, the second option is honestly because John Haak does them and it looks fun lol.
Not much else to say about training. I’m working on as much core as I can. Hammering my Posterior Chain also is a priority. I’m going to be doing more KB-Centric Stuff.
Next Training Cycle I might be looking a bit deeper into Step Progression & Sheiko’s Style of training and actually use %s for once. Big maybe. But it’s been interesting me more and more as I read up on it all.
Log Press Standing
3 x 70 x 10
120 x 5
2 x 170 x 5 RIR 2
1 x 120 x 8
Plate Loaded Seated Dip
1p x 8
2p x 8
3p x 8
4p x 8
5p x 8 RIR 5-6
Chill session today. Coming in 16 hours fasted. Log Press was a humbling experience, first ever time doing them in my life.
Honestly, I’m going to be taking some days off. I can’t do this no more even if I really want to, I’m noticing a significant amount of aches have cropped up this week.
Probably will go back to my regular 4-5x/wk schedule.
Paused Incline Bench Press
3 x 135 x 4
185 x 4
2 x 225 x 7
Log Press Standing
120 x 10
170 x 6
Plate Loaded Dip
3p x 15
4p x 12
5p x 10
6p x 8
Lying DB Skullcrusher (Each Hand)
25 x 10
35 x 10
45 x 8
60 x 8 PR
Cable Tricep Pushdown Straightbar (Slow Tempo)
140 x 15
170 x 12
190 x 10
Cable Overhead Rope Tricep Extension
2 x 120 x 15
Great session. I’m changing stuff up, going back to my old routine I’ve always done.
A note on the f ton of tricep work I’ve started doing (and will be doing), it’s actually insane to see weakpoints catch up. For about the last year or so, I’ve been hammering my shoulders and chest, I’ve noticed the last few weeks that my sticking point has once again transitioned from off my chest to right at lockout.
This is the exact same weakness I’ve had around years 1-3. It seems that it’s cycled back to my triceps again.
So this is going to be what my upper days are structured around for the foreseeable future. I’m guessing they’ll reach a point that my chest and shoulders will fall behind and then I’ll swap back to that.
Also: This is the first time I’ve done any cable or Dumbell work in a long time. I’m embarrassed to say these all felt very hard. I know muscle memory will come back, but sheesh.
Paused Beltless Squat - Competition Stance , Mid Bar
135 x 1
225 x 1
315 x 1
405 x 1
500 x 1
560 x 2 All time Paused PR RIR 0
Seated Leg Curl (Slow Tempo , Max ROM)
90 x 12
2 x 160 x 15
Kneeling Cable Crunch (Facing Away)
120 x 10
2 x 250 x 10
KB Swings / One Arm KB Swing (Superset)
2 x 65 x 15
20lb all time PR. Absolutely no reps left. My quad is a little fucked up from this attempt, feels like a minor strain but it was worth it.
Max Estimate is 575lbs and I’ll take that. Writing this as I do a bunch of massage gun and foam rolling.
Not sure what direction the squat will take after this. I’ll figure it out, haha. Still cutting hard and I’m starting to get used to being hungry (surprisingly).
I’ve been doing some major diet adjustments since I realize it’s not too smart to be eating McDonald’s and Taco Bell for a cut while trying to maintain strength lol.
Competition Bench - 10 Second Static Holds (120% of Max)
135 x 10s
225 x 10s
315 x 10s
365 x 10s
405 x 10s
445 x 10s
Paused Incline Bench Press
135 x 1
2 x 240 x 7 RIR 5
Incline DB Flye (Paused at Bottom, Slow Tempo)
2 x 50 x 12
Lateral Raise Machine
1 x 100 x 25 (Stopped here. Felt a tweak in my shoulder)
Reverse Delt Flye Machine
2 x 120 x 25
Conventional Deadlift (Technique stuff)
8 x 225 x 2
The Pump was extremely painful. Doing alot of baseline work to figure out where the hell I’m at weight and rep wise for alot of these accessories. Its been a minute since I’ve touched them.
Quad strain was minor and has healed up pretty much all the way. Give it another 1-2 days should be good. Unfortunately I felt something weird on the lateral raises. Of course when one thing heals another thing goes, just gonna watch it for now.
Static Holds are going to be a new staple, love this way more than my traditional warmups.
I am feeling absolutely awesome right now. Well into Week 4 and I can also consider this as being into the “actual” cut, so we’re digging in for the long haul.
My body is responding really well, I’m starting to feel athletic again. My leverages for the deadlift are getting more and more comfortable as the weeks go on. Surprisingly my squat still feels decent enough. My bench feels a tad bit behind, but it’s a small price to pay for salvation.
What this cut is making me realize also is that I am WAYY over the weight class I need to be in. Even the 220s might be excessive. I have alot of useless/non-functional fat mass.
I’m more sure that the 198s is where I’d be the most comfortable and also about as light as I could go. I seem like I have the frame for it as well. This doesn’t change my goal of 205 which I still think is a good walking weight.
I’m averaging a 1200ish Deficit still. Some days I go down to 600 or 700 just to give me some leeway. My averaging fasting time has gone from 15 to 17. I’m slowly trickling up to the 18 hour mark. I’m getting used to these longer stretches.
Surprisingly it’s been a lot easier to ignore my appetite as the weeks go on. This is good.
Training
Lots of minor strains cropping up. Trying my best to work around them and not go as hard. I think this is going to be inevitable though. Especially with such a big weight drop. I’ve accepted i’ll be beat to shit and i’m going to take the injuries gracefully in stride as I go on.
I’ll be continuing my Incline Benching for at least another 6 weeks. My goals here are 275 for 7 with at least 3 reps left in the tank. This should put me at 305x5, which I will take. This seems like a realistic number.
Log Pressing will be a Big Accessory. I’m planning on doing one Cable/Dumbell/Log Press Accessory Day with the other two being Compound Benching.
Squatting will be pretty much reduced to just 2 or 3 plates and technique work. 610x2 on my deficits is my final goal and I can finally breathe for a little bit after this.
Other Notes
Most of the guys know i’ll be leaving, been training with alot of them lately. The Gym Owner also told me i’d be sorely missed, bringing the intensity and creating a high energy atmosphere. This means a lot to me since I’m a loner with absolutely no friends lol.
Weighted Pullups (DL Width Grip)
3 x BW x 5
BW + 25 x 4
BW + 45 x 4
BW + 90 x 6
BW + 25 x 12 RIR 4
DB Row (Paused at bottom)
100 x 4
130 x 4
2 x 160 x 7 RIR 3-4
Lat Pulldown w/ Flye Attachment (Reverse Grip, Slow Tempo)
140 x 15
180 x 12
2 x 200 x 5 (Really fckn gassed here)
Machine Row (Wide Neutral Grip)
2 x 100 x 20
Very much an intense session. Down to 222lbs. Should set me up for whenever my next Deadlift day is, going to be doing a bunch of block Pulls for most of the week, minimal legs outside of machines and low back work.
Paused Incline Bench Press - Mid Grip
3 x 135 x 6
185 x 4
225 x 2
250 x 7 RIR 4
Standing Log Press
115 x 14 RIR 3-5
175 x 7 RIR 2
DB Skullcrusher (Each Hand)
20 x 12
40 x 10
50 x 10 RIR 4 (stopped here , tendon felt wonky)
Overhead Tricep Extension (Slow Tempo, Max ROM)
70 x 15
2 x 100 x 8
1 x 150 x 8 (stopped , obviously elbows don’t like this)
Weighted Dip Plate Loaded
2.25p x 8
4p x 8
5p x 8
6p x 8
7p x 8 (ran out of space) RIR 3-4
Rear Delt Flye Machine
2 x 165 x 18 RIR 3-4
Big PRs on the Log Press. 5lbs and 1 rep with reps left. I’ve slowly started getting used to the pattern, been watching alot of strongman vids to see how they do it.
Elbow just felt extremely beat to shit all the way through so I laid back on any extension type movements.
Down another 1lb. I’m sitting around 220 now. This week will mark the first time I’ve been sub 220 in a very long time.
Good shout that, now I think about it I’m wandering if the lower back ache I’ve been getting the past few weeks isn’t linked to a reduction in core work
It could be, honestly I can’t speak for your body but I can give you my anecdotes. I rarely get low back pain but when I do it’s almost always from a combo of really frequent squatting paired with ALOT of Hinge Movements (doesn’t necessarily have to be a deadlift, could be a block pull or RDL etc). Frequent Box Squatting aggravates it the worse which is partially why I don’t do them a whole lot anymore. I’m not sure if you do alot of that?
Surprisingly, Pete Rubish Hyperextensions act as a really good injury prevention exercise AND is a monster strength builder, when I do these, even with an achy low back, it seems to fix alot of those issues after a week or two in conjunction with lowering my squat frequency. It feels scary at first but it’s helped me.
I find a good combination of Core and General Posterior Chain Work to be the best, so I don’t think it’d hurt for you to up the volume for core work. Its better to leave no stone unturned when it comes to full body strength.
