Off day yesterday. No love for Bob, either, felt like I needed to take a full day of doing jack and shit. Have mentioned somewhere that I thought I might be developing a nut allergy, so I have put the pistachios a way for a while. Brought them out last night for a snack, ate about 2/3rds the amount I would normally consume. Sure enough, I can feel it. I slept fine, but I can definitely feel the morning after that I have been eating nuts and something is off. Damn.
Today is supposed to be squat day for Week 3, but I think my lower back and hammies might be too tender from the RDLs the other day, so I might just do an upper body pull day instead.
Dinged below 80kg on the scale for the first time since starting this cut as well, so thatās something. And who knows, maybe I have a day full of pistachio shits ahead of me for even further losses.
Okie dokie, back around to Week 3 Day 3, and that means squats. I have been semi-dreading this all week, because 115 for 10 last time was tough. Cutting while squatting on 5/3/1 could be explored as a torture device to replace waterboarding. So the thought of having to go for 120ā¦I mean, I knew I wasnāt going to get 10. Psyched out before I even get to the gym.
And then, I open my tracking app, and fuck me if I donāt actually have to go after 125kg. Despair. Itās like waking up in the middle of the zombie apocalpyse to find out you have no shivs. So, already not feeling it, and the target being higher than expected, this shitshow happened:
Barbell Squat
50 kg x 5 reps
65 kg x 5 reps
80 kg x 3 reps
100 kg x 5 reps
110 kg x 3 reps
125 kg x 5 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
Dumbbell Bench Press
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Heh, 5 reps. I mean, I maybe could squeezed out 1 more, maybe even 2, but I really lost the battle before my first warmup set. I decided to bump up the weight on the last 5 sets to punish myself a little.
One more day for this mini cycle. I will change things up again at that point, but at least try to make sure I am putting in enough work overall. Looking forward to being done with this cut (undecided where that point is) so that I can enjoy some rebound gains and make 125 my bitch again.
I have never done the FSL variant (indeed, I only recently became aware of its existence), but I assume it means the 5 rep maxes call for a higher %. So it is probably just as tough, but in another way? I am considering giving it a go in the near future, if I can learn how it works.
I think the only thing I do that is particulary unusual is that I go after as many reps as possible on the heaviest set. Combined with the 10 reps for each of the BBB setsā¦I guess that is what makes it challenging.
Speaking of challenging, today is last day of Week 3, so I have to go in and do some truly shitty OHPs. Since I only managed 8 at 65kg last time, I fully expect to fail at 70 after 3 reps, possibly while sharting visibly down my shorts leg.
Yesterday was a day off, due to kid having a birthday. I dislike days off, even though I need them.
My app told me I only needed to lift 65 again today, but that is because my app is retarded and wonāt do increments of 2.5 and rounded down. So I was probably really meant to 67.5. But my brain is also retarded and does not like 2.5 increments, so I decided I deserved to be punished a little and stuck with going for 70. On the bright side, I felt like I had a tiny bit of mojo. 7 reps wasā¦okay, all things considered.
Standing Barbell Shoulder Press (OHP)
30 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
55 kg x 5 reps
60 kg x 3 reps
70 kg x 7 reps
Romanian Deadlift
60 kg x 5 reps
90 kg x 10 reps
90 kg x 10 reps
90 kg x 10 reps
90 kg x 10 reps
90 kg x 10 reps
Seated Dumbbell Shoulder Press
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
I did the DB presses after the RDLs simply because it was on the other side of the gym. But I think the rest helped, because pushing the 25s was no joke.
Bodyweight still hovering around 80, could be the creatine. More using the mirror as a judge anyway. Getting close to where I want to be. Resting heart rate now averaging just below 50.
Right, right, but it wasnāt 10. And thus, I donāt like it. Also, it was an odd number, and only you like odd numbers, what with your 9 reps sets like some kind of freak.
Anyway, that was it for the mini 5 3 1. Today was a Bro Day, curls and more curls. My elbow tendons donāt like it when I make them heavy, so that is a bit annoying, but oh well. Finish it off with some pull-ups to complete the job.
Whatās next? Probably at least a week of bullshit and evaluation. Probably need to dump another kilo or two of weight, or at the very least continue to burn away the rest of these stupid love handles. They should really call them Hate Handles.
So the week of bullshit starts with something that looks suspiciously like more 531. But I am really just checking out how this feels with pure Dumbbells. Was interesting. 13 reps at 36kg is cruddy, but I will chalk that up in parts to not being used to the DBs combined with just being a bit of a pussy.
Dumbbell Bench Press
18 kg x 5 reps
22.5 kg x 5 reps
25 kg x 3 reps
27 kg x 5 reps
32 kg x 5 reps
36 kg x 13 reps
27 kg x 10 reps
27 kg x 10 reps
27 kg x 10 reps
27 kg x 10 reps
27 kg x 10 reps
Barbell Squat
60 kg x 5 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
Dips - Chest Version
30 reps
I kind of liked this, though. Feels more like hypertrophy work with the DBs.
Hah, those are just the bullcrap squats that normally come in as extra work on the bench day. This is in no way a committment to doing squats every day
Relatively easy DL day. Been a bunch of weeks since I pulled from the floor. Nothing special, almost all of this was Sumo. Did a bunch of face pulls that I didnāt log.
Taking a day off today. No Bob either. Kinda only giving Bob a go once a week lately. I will be doing single arm curls, repeatedly bringing my beer flagon up to my face hole.
I mean, people always recommend more direct arm work, so wtf.
I rarely get so specific, but some of my goals have to do specifically with being able to eat and drink whatever the fuck I want without looking like a complete troll. Beer is an important part of that equation.
