OHP
Bar x 10
65 x 10
75 x 10
105 x 5
105 x 5
105 x 5
DB Press
40 x 10
50 x 10
50 x 10
50 x 10
60 x 10
DB Lateral Raises Reps are both sides, done same time
20 x 10
20 x 10
20 x 10
20 x 10
15 x Fail
Weighted Dips
25lbs + BW x 10
25lbs + BW x 8
25lbs + BW x 8
25lbs + BW x 8
BW x 15
Seated DB Curls (Rest Pause)
32.5lbs
10_6_4
AB Wheel, Rope Crunches
Dear T-Nation,
I am hoping to get your opinion on something; In just a few weeks (4 to be exact) I will begin my first true cut. I am currently in a deload week, for Jim Wendler’s 3 month BBB Challenge. I am currently sitting (fasted) at 180lbs from 168lbs last November. I have seen some good gains, strength and size wise but have inevitably so, put on some fat.
LIFTS
1RM Flat Barbell 250 x 1 (still pathetic)
1RM Low Bar Squat 315 x 1
2RM Deadlift 460 x 2
This being said, on September 1st I will follow my first “true” cut for 14 weeks. It will start September 1st and end December 15th. I already have made the proper preparations; supplements, food, and even training considerations.
I have made budgetary allocations for 20 lbs of 100% whey gold standard, 3 months worth of Plazma, 3.5 months of the same food (oatmeal, eggs, chicken, tilapia, red kidney beans) and 2.5 months of Indigo-3G and Micro-PA.
I have pre-planned all my meals, I can go into more detail if you’d like. But I will be scaling my food to be exact; following a 2250 kCal 258g Protein, 195g Carbs, and 45g Fats split. My non-workout days are very similar but without the addition of Plazma, substituted with 1.5 cups of brown rice and 100 grams of more chicken.
I feel as I am thoroughly prepared supplement and diet wise. But I am struggling in regards to a set routine to follow, as well as could use some insight/advice on what to expect over those 14 weeks. I have done ample research; I will be incorporating cardio as little as possible. I will only start incorporating cardio once weight loss stalls. Even then it will most likely be LISS first thing in the morning, or post workout.
I would like to follow DC training; as it is high intensity, much lower in volume, keeping a log “beat the book” mentality and still pushing heavy weights. I have my reservations as it is only a three(3) day a week routine. I do not think I could follow the BBB challenge, as it is kicking my ass on a caloric surplus. I know that many will say stick to the same routine, as you don’t want to switch to higher reps with lower weight. I understand and fully agree with that principal, and would like to stick to heavy weights. I just am unsure if 5/3/1 would be best suited for that, although I know there are members here to stick to 5/3/1 (different variation) even when cutting.
I apologize for the length of this post; and for my future post that will likely go into more detail with my exact routine, supplementation and diet. I hope that this does not deter people from following.
IF THIS WAS(IS) TOO LONG: I just wanted to essentially know your opinions on routine choice when cutting. Will DC training be an acceptable choice?
Hey mate,
I can’t offer much advice in terms of routine, although I will be interested to see what others have to say and what routine you end up choosing.
Remember to take some pics for some “before and afters”.
Uncle Bird.
tweet
[quote]theBird wrote:
Hey mate,
I can’t offer much advice in terms of routine, although I will be interested to see what others have to say and what routine you end up choosing.
Remember to take some pics for some “before and afters”.
Uncle Bird.
tweet[/quote]
Appreciate it Bird, always grateful you continually check in. I’ll be sure to take photos of my progress, and keep a log of my food/supplements and workouts for anyone interested. I plan on dropping from 15-16% to under 7% hopefully. I hope that I have set enough time, they say to plan for 1% for each week. I have my cut scheduled for 13 weeks, giving my self ample time for this cut.
Deadlift - July 24th
Rear Delts (Face Pulls) + Pullup Warmup
Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
DB Seated Curls (RP)
35lbs
8_5_4
Seated Machine Rows
5 sets of ramping up weight, really focusing on squeeze
Kept at 8-10 reps
Ab Wheel + Rope Crunches
July 25th - BB Flat Bench
Face Pulls & Pull Ups Warm Up
95 x 5
135 x 5
155 x 5
165 x 5
185 x 5
185 x 4
185 x 3
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
DB Rows
80lbs x 10
80 x 10
80 x 10
80 x 10
80 x 10
DB Curls RP
35 10_6_4
Ab Wheel
July 27th - OHP
Face Pulls & Pull Ups
4 sets warmup
OHP
5 x 60
5 x 70
3 x 85
5 x 95
5 x 105
5 x 120
5 x 105
5+ x 95
BB Flat Bench
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
DB Seated Curls
35lbs (RP)
8_6_4
Triceps Rope Pushdowns
4 sets of 10
Squat Day-7/29
Notes I had my PT test, so my legs were shot after running a 9:46 on my mile and half, knocking out 76 pushups, and 69 sit ups in a minute. Probably should’ve taken the day to recover, I did not listen to my own advice
Squats
95 x 5
135 x 5
185 x 3
205 x 5
225 x 5
255 x 3 (Missed Reps, Back just couldn’t hold the weight)
225 x 5
205 x 6
Deadlifts
275 x 10
275 x 10
275 x 10
275 x 8
275 x 10
forgot my straps, this was terrible, had to use chalk…did feel like more of a man
Ab Work
Weighted Rope Crunches
Decline Crunches
July 31 - Bench
Face Pulls + Pullup Warmup
3 sets
Flat BB Bench
95 x 5
135 x 5
155 x 5
175 x 5
190 x 5
175 x 5
155 x 5+(AMRAP)
OHP Press
(85lbs x 10) x 5
Dumbbell Rows
(80lbs x 10) x 5
DB Seated Curls RP
20 lbs warm up
40 lbs 6_4_2
Tricep Rope Pushdowns
4 sets of ramping up for 8-12 reps
August 2nd
Pull Up
4 sets
Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
375 x 5
315 x 5
275 x 12
Squat
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Ab Wheel + Rope Weighted Crunches
August 3rd
Pull-ups + Face Pulls (WarmUp)
4 sets
OHP
Bar x 5
60 x 5
70 x 5
85 x 3
100 x 3
115 x 3
130 x 3
115 x 3
100 x 12
Flat Barbell Bench
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Lateral Raises
5 sets
BW Dips
5 sets
DB Seated Curls
40lbs(RP)
6_4_3
Squat Day - August 5th
95 x 5
135 x 5
165 x 5
185 x 3
205 x 3
235 x 3
265 x 1
225 x 3
185 x 5
Deadlift
10 x 275
10 x 275
10 x 275
10 x 275
10 x 275
Ab Wheel + Weighted Rope Crunches
So it happened, lately my squats have been feeling super weak. Coming out of the hole has just been a mess. I was supposed to hit 265 for a strong triple, ended up only doing it 1. I think my CNS has taken a beating since starting this program. I weighed in at 181, so I am still on track to bulk for another month. I am hoping to hit 185 before the beginning of my cut.
The 275 for 5 sets of 10 accessory work was absolutely brutal…I got through it, with no straps to boot. I can tell my body is hurting, but its just worn out not injured. I think I will cut the weight percentage by 20% for next week and focus on recovering. I may even completely change the rep scheme and keep accessory work to 3 sets versus five. Its been a rough week so far, tiring to say the least. Looking forward to my first official ‘true’ cut.
Stay Strong, Keep Strong, Be Strong
August 7th - Bench
Rear Delt + Pullups
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
205 x 3
185 x 3
175 x 9
DB Shoulder Press
50lbs x 10
50lbs x 10
50lbs x 10
55lbs x 10
60lbs x 8
DB Incline RP
55lbs_12_8_6
DB Curls RP
40lbs_6_3_2
August 8th - Deadlift
Pullups Warm Up
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
365 x 3
Squat
135 x 10
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10
Gym was packed so I wasn’t able to do much Ab work, just hit the decline bench. I decreased my squat just by 5lbs, but my body felt so much better. Honestly I think it has to do with squatting in front of a mirror but I may be paranoid or something. I do enjoy seeing myself in the mirror, knowing that I am going to appropriate depth. But it felt much better, and didn’t kick my ass like it usually does.
August 10th- OHP
Face Pulls + Pullups Warmup
BAR x 5
65 x 5
75 x 5
85 x 3
105 x 5
120 x 3
140 x 2
120 x 3
105 x 8
Bench Flat
135 x 10
135 x 10
135 x 10
140 x 10
140 x 8_6_3 RP
Lateral Raises
5 sets of 10
BW Dips
5 sets of 10
DB Seated Curls RP
40 6_4_2
Tricep Extensions
4 sets of 10
August 11th - Squat
Bar x 5
95 x 5
135 x 5
135 x 5
165 x 5
185 x 3
230 x 5
265 x 3
295 x 1
265 x 2
225 x 6
Deadlift Strapless
275 x 10
275 x 10
275 x 10
275 x 10
275 x 10
Decline Crunches
Weighted Rope Crunches
Hanging Leg Raises
3 sets in a circuit
July 14th – Bench
Bar x 5
95 x 5
135 x 5
155 x 3
185 x 5
205 x 3
230 x 3
205 x 3
185 x 8
DB Shoulder Press
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
DB Rows
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10
DB Incline Chest Press
60(RP)10_6_4
DB Seated Curls
40(RP)6_4_3
Tricep Pushdowns
4 sets of 12 (Ramping up weight)
Week of August 17th
This will be my deload week; my body feels as if it has taken quite a beating during the 5/3/1 BBB challenge. My lower back in particular, seems to have taken the blunt of it. Seeing as I low bar squat, and deadlift twice a week…That being said this week will be enjoyable hypertrophy driven workout routine. The whole workout will be based on feel, and driven by intensity/speed.
DB Lateral Raises 5 x 12
OHP 5 x 5 @ a 70%
BB Incline Press 5 x 10
DB Upright Rows 3 x 10
DB Arnold Press 3 x 10
DIPS 5 x 10
Tricep Rope Extensions 4 x 12-8 SS W/ Face Pulls
Deload Squat Day
August - 19th
Back Squat
(185lbs x 10) x 8
Quad Curl
5 sets of 10
Rest Pause Seated DB Curls
40lbs_6_4_3
ABS