Oooooh it has been a while, so I’m just going to dump some weekly logs at once. I’ll try to remember what happened in the week, but no guarantees
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Log Week 26
Cut - Week 2
This week’s average bodyweight: 78.2kg
Change from last week: -1.1kg
Total change this cut: -1.9kg
----- Monday - Full Body -----
BFR Physio Leg Extension
BFR Physio BSS
GHR (12, 13 reps)
+1 rep second set
RDL (2 x 6 reps @ 87.5kg)
Paused Overhead Press (5, 4 reps @ 54kg)
Chin-ups (5, 3+ reps @ +15kg)
----- Tuesday -----
Rest Day
----- Wednesday - Upper -----
BFR Physio Leg Extension
Paused Incline DB Press (2 x 12 reps @ 25kg)
DB Helms Row (2 x 11 reps @ 20kg)
Horizontal Cable Flye (9, 9 reps @ 12.5kg)
Cable Reverse Flye (2 x 10 reps @ 5kg)
Cable Lateral Raise (2 x 10 reps @ 6.25kg)
----- Thursday - Lower -----
Single Leg Lying Ham Curl (10, 8+ reps @ 25/kg)
Physio Trap Bar Deadlift
Slow Eccentric Hamstring Curl (2 x 11 reps @ 39kg)
Leg Press Calf Raise (12 reps @ 115kg)
----- Friday - Upper -----
Didn’t go today
Notes:
I was very sick this week. After talking to some family on the weekend, it looks like my symptoms, and the way they kept changing, line up with COVID. Somehow this is the first time I’m pretty sure I’ve got it. Probably shouldn’t have been going to the gym…
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Log Week 27
Cut - Week 3
This week’s average bodyweight: 77.4kg
Change from last week: -0.8kg
Total change this cut: -2.7kg
----- Monday - Full Body -----
BFR Physio Leg Extension
BFR Physio BSS
GHR (12, 11 reps)
RDL (2 x 6 reps @ 87.5kg)
Paused Overhead Press (3, 4 reps @ 50kg)
Chin-ups (4, 5)
----- Tuesday -----
Rest Day
----- Wednesday - Upper -----
BFR Physio Leg Extension
Paused Incline DB Press (2 x 12 reps @ 25kg)
DB Helms Row (11, 12+ reps @ 20kg)
Cable Lateral Raise (10, 12+ reps @ 6.25kg)
----- Thursday - Lower -----
Single Leg Lying Ham Curl (10, 8 reps @ 25/kg)
Physio Trap Bar Deadlift
Slow Eccentric Hamstring Curl (2 x 11 reps @ 39kg)
Leg Press Calf Raise (11+ reps @ 115kg)
----- Friday - Upper -----
Didn’t go today
Notes:
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Log Week 28
Cut - Week 4
This week’s average bodyweight: 77.3kg
Change from last week: -0.1kg
Total change this cut: -2.8kg
----- Monday - Full Body -----
BFR Physio Leg Extension
BFR Physio BSS
GHR (12, 11 reps)
RDL (2 x 6 reps @ 87.5kg)
Paused Overhead Press (2 reps (and more sets) @ 55kg)
Chin-ups (4 reps (and more sets) @ +15kg)
----- Tuesday -----
Rest Day
----- Wednesday - Upper -----
Paused Incline DB Press (2 x 12 reps @ 25kg)
DB Helms Row (11, 12 reps @ 20kg)
Horizontal Cable Flye (2 x 9 reps @ 12.5kg)
Cable Rear Delt Flye (10, 9+ reps @ 5kg)
Cable Lateral Raise (2 x 10 reps @ 6.25kg)
----- Thursday - Lower -----
BFR Physio Leg Extension
Single Leg Lying Ham Curl (10, 8+ reps @ 25/kg)
Physio Trap Bar Deadlift
Slow Eccentric Hamstring Curl (2 x 11 reps @ 39kg)
Leg Press Calf Raise (12, 11 reps @ 115kg)
----- Friday - Upper -----
Close Grip Bench (2 x 5 reps @ 75kg)
Pull-ups (7 reps (and more sets))
Preacher DB Curl (10, 12 reps @ 10kg)
EZ Bar Skullcrushers (2 x 10 reps @ 27.5kg)
- Not liking Close Grip Bench anymore, feels like it’s time for a change
Notes:
- Very disappointing to only lose 0.1kg this week. I know I wasn’t a strict as I should’ve been, but I still don’t understand how weight loss was so terrible this week
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Log Week 29
Cut - Week 5
This week’s average bodyweight: 75.9kg
Change from last week: -1.4kg
Total change this cut: -4.2kg
----- Monday - Full Body -----
BFR Physio Leg Extension
BFR Physio BSS
GHR (12, 14+ reps)
Damn, that’s a good step up
RDL (6, 7 reps @ 87.5kg)
Paused Overhead Press (4, 5 reps @ 50kg)
Chin-ups (2 x 4 reps @ +15kg)
----- Tuesday -----
Rest Day
----- Wednesday - Upper -----
Paused Incline DB Press (12, 10+ reps @ 25kg)
DB Helms Row (2 x 12 reps @ 20kg)
Deeper stretch than normal on DB Press
Horizontal Cable Flye (6 reps @ 13.5kg, 7+ reps @ 11.25kg)
Cable Rear Delt Flye (6 reps @ 6.25 kg, some dropset @ 3.75+kg)
I used a different cable stack today
Cable Lateral Raise (10, 11 reps @ 6.25kg)
----- Thursday - Lower -----
BFR Physio Leg Extension
Single Leg Lying Ham Curl (9, 7+ reps @ 25/kg)
Dropped a rep both sets 
Physio Trap Bar Deadlift
Slow Eccentric Hamstring Curl (2 x 12 reps @ 39kg)
Leg Press Calf Raise (12, 9+ reps @ 115kg)
Dragon Flag Eccentrics (7, 6)
Need to clean up the form on these
Physio Side Plank
----- Friday - Upper -----
Paused Bench (3 x 6 reps @ 75kg)
Pull-ups (7, 6, 5 reps)
Preacher DB Curl (11, 12 reps @ 10kg)
EZ Bar Skullcrushers (11, 10+ reps @ 27.5kg)
- I’m just as strong with my regular paused bench press as I am with close grip bench?!? huh? I know it’s been a while since I’ve done regular bench, so I was expecting it to be weak, but having it be this weak, and line up like that was not expected at all
Notes:
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It’s really encouraging to see the weight loss this week. It’s almost like my weight last week was stuck, and so this week it fell back to where it was supposed to be all along. The last two weeks average out to 0.75kg lost per week. I’m happy with that
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Given it’s been a while since I did regular bench press, I’m expecting it to take a couple/few weeks for my body to get used to the movement again. I’m expecting my strength to climb purely based off my body getting more efficient, so I’m glad that I switched to regular bench now so that I’m not wasting time in a calorie surplus.
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I tweaked a few things with my bench setup, and I’m liking it more now. It’s amazing how small things like bringing your grip in by one finger can make it feel so much better.
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I’ve also noticed that the J-shaped bar path that people talk about actually feels stronger now than pressing the bar straight up. I’m pretty sure now that my hunch of my shoulders being the weak link in my bench was right. Only problem is now I’ve noticeably lost mass in my chest…
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I’m thinking that my next couple of training blocks will be bench-focused. I don’t like that I’ve lost pec mass, and truth be told, I do still care about having a strong bench press. The Year of the Overhead Press will have to go on hiatus
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Log Week 30
Cut - Week 6
This week’s average bodyweight: 74.6kg
Change from last week: -1.3kg
Total change this cut: -5.5kg
----- Monday - Full Body -----
BFR Physio Leg Extension
BFR Physio BSS
GHR (13?, 13+ reps)
RDL (6, 6 reps @ 87.5kg)
Paused Overhead Press (2 x 4 reps @ 50kg)
Chin-ups (5, 4+ reps @ +15kg)
----- Tuesday -----
Rest Day
----- Wednesday - Upper -----
Paused Incline DB Press (10, 11 reps @ 25kg)
DB Helms Row (2 x 12 reps @ 20kg)
Kept the deeper stretch on DB Press this week
Horizontal Cable Flye (9, 5+ reps @ 12.5kg)
Cable Rear Delt Flye (10, 7+ reps @ 5kg)
Cable Lateral Raise (10, 8+ reps @ 5/kg)
Different Cable stack to normal
----- Thursday - Lower -----
Single Leg Lying Ham Curl (2 x 9 reps @ 25/kg)
Slow Eccentric Hamstring Curl (10+, 8++ reps @ 46kg)
Definitely misjudged where failure was on the first set
Physio Side Plank
Leg Press Calf Raise (11, 10+ reps @ 115kg)
Dragon Flag Eccentrics (6, 7)
----- Friday - Upper -----
Physio Trap Bar Deadlift
Paused Bench (5+2, 6, 6 reps @ 75kg)
Pull-ups (7, 6, 5+ reps)
Preacher DB Curl (2 x 12 reps @ 10kg)
EZ Bar Skullcrushers (11, 10+ reps @ 27.5kg)
- Bench Press has not improved at all since last week. Looks like there’s no neurological improvements to be made here, just gotta regain the muscle and start exposing myself to heavy benching again
Notes:
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The cut is over!
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All up, that is me down 5.5kg in 6 weeks. Solid effort.
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Weight is down another big step this week. I’m finding it a little hard to understand how my rate of weight loss has varied so much over these 6 weeks. I know that in week 4, I was not as strict as I could’ve been, but before that, I was really good. It doesn’t really make sense that I’ve lost as much in these last two weeks as I did in the first three. I’ve been making the same meal prep, eating the same number of calories, working out the same way. I don’t get it…not that I’m complaining, mind you.
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One thing I’ve noticed is that I’m not as lean as I was the time I finished my last cut. I was 76.5kg then, so I weigh 2kg less, and am less lean. Not a great feeling. After that cut, I set a goal for myself that I wouldn’t let myself get back over 80kg, the idea being that I’d just need to get leaner as I put more muscle on. It never once crossed my mind that I might lose muscle, which would throw the plan off. Really, though, given the problems I’ve had with my knees, of course I was going to lose muscle. I’ve lost a big chunk off my quads, and given that I stopped doing hip thrusts a while ago, I’ve probably lost some glutes, and I’ve noticeably lost some chest mass. Nothing I can do about the quads, glutes are a big shrug for me, but I will go after regaining my chest for sure
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Last year, I had the idea of doing a 2-3 week mini-cut every 10-12 weeks so that I could stay fairly lean year-round, and so that the headache of going on a cut doesn’t last so long each time. I did do that one time, but lost a bunch of strength and got scared off. Looking back, of course I was going to lose strength. I was at the tail end of a strength block, which, if I’m being honest, had a lot in common with a peaking block. Of course you’re not going to be as strong after that. So basically, it’s a good idea, and now I’m going back to it, but with more reasonable expectations
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The plan from here is to basically turn into a bit of a powerbuilder. I’m going to focus at least the next 10-12 weeks on hypertrophy (primarily chest), but still have heavy triples twice per week (one top set, one back-off) to keep the top-end strength alive
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Log Week 31
Deload/Intro Week/Maintenance Calorie Check Week
----- Monday - Full Body -----
Physio BSS
RDL (6, 6 reps @ 60kg)
GHR (8, 6 reps)
Paused Bench (3 reps @ 70kg)
Paused Bench (2 x 8 reps @ 60kg)
Single Arm Lat Pulldown (8, 8 reps @ 45kg)
BH Leg Press Calf Raise (2 x 8 reps @ 85kg)
BH Seated Calf Raise (Went to the toilet and forgot about it…)
My gym has a double-handled lat pulldown machine (it looks like the photo below, except that the handles are further apart). I had the idea of grabbing the opposite side handle to get a better lat stretch, and yeah, damn, really felt the benefit of that. I did them one side at a time, but the amount I have to brace to avoid twisting is going to get super annoying, so I’m going to try to cross them over with both hands and hope I still get the same effect.
I’m going to try out just doing the bottom half of the rep on calf raises. I’m still going to control the eccentric and pause at the bottom, but I’m only going to go slightly above a flat foot position. Apparently there’s good evidence showing that focusing on the lengthened position is really good for muscle growth, so I’m going to give it a go for a good ~8+ week block and see what I think. (Bottom Half is what BH stands for)
----- Tuesday -----
Went surfing
----- Wednesday - Upper -----
Paused Overhead Press (8, 10 reps @ 30kg)
Chin-ups (2 x 5 reps)
Paused Incline DB Press (8, 9 reps @ 15kg)
DB Helms Row (2 x 10 reps @ 12.5kg)
Cable Lateral Raise (14, 12 reps @ 1.25//kg)
Cable Ext. Rot. w/ 5s hold (5 reps @ 12.5/kg, 6 reps @ 1.25kg)
Horizontal Cable Flye (15, 12 reps @ 7.5kg)
Cable Rear Delt Flye (15, 12 reps @ 2.5kg)
DB Preacher Curl (12 reps @ 7kg)
EZ Bar Skullcrushers (12 reps @ 20kg)
- Left bicep tendon didn’t feel good, cut a set off the curls
----- Thursday - Lower -----
Single Leg Lying Ham Curl (2 x 8 reps @ 20/kg)
Lying Hamstring Curl (8, 10 reps @ 32kg)
Different Hamstring Curl Machine
Physio Side Plank
BH Leg Press Calf Raise (12, 12 reps @ 85kg)
BH Seated Calf Raise (14, 15 reps @ 30kg)
Dragon Flag Eccentrics (5, 5)
----- Friday - Upper -----
Paused Bench (3 reps @ 70kg)
Lat Pulldown (8 reps @ 47kg)
Long Pause Bench (7 reps @ 60kg)
Incline Bench Press (* 8, 10 reps @ 40kg*)
Cable Row (8 reps @ 45kg)
DB Lateral Raise (8 reps @ 10kg)
Lateral Raise Machine was taken…
Bayesian Curls (10 reps @ 3.75kg, 11 reps @ 6.25kg)
Overhead Tricep Extensions (10 reps @ 18.75kg, 10 reps @ 23.75kg)
Felt my lats more with the shoulder-width, neutral grip pulldowns than with a traditional lat pulldown bar. Definitely going to stick with this as my default now
Also felt my lats way more with the cable row now that I’ve tweaked my technique. I’m thinking of pulling my elbows down to my waist instead of straight back. It makes a huge difference.
First time trying Bayesian Curls, and I can see why people promote them. My biceps felt fried, despite the fact that I know a had a bunch of reps left in the tank on both sets.
I can definitely feel the difference between cable lateral raises and DB lateral raises now. DBs just feel so much worse at hitting the side delts. Sure, when I pause at the top I feel it really working, but the overall feeling of the set is nothing compared to the cable version.
Notes:
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I am now definitely moving into the realm of the bodybuilding-focused powerbuilder. I’ll stay here for at least 10-12 weeks, but I have a feeling that I might just like this way of training better overall, we’ll see.
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I’ve had to change the name of this log a little bit. Just didn’t feel right for the name to be so different to the direction my training is now taking.
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On the topic of being more bodybuilding-focused, aside from Flat Bench (including long pause), Overhead Press and Chin-ups, I’ll be accentuating the eccentric more on all of my exercises. I’ve already been doing that on isolation movements, but I’m bringing it to my compound movements now. So from here, all of my pulldowns, rows and incline presses will have quite a bodybuilding bent to them.
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My workout plan at the moment looks like this:
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