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04-04-2017, 11:29 AM
#531
Programming for the cut
Putting some thoughts down on how to lose the fat and retain strength. I'm traveling so I don't have the PPT book with me.
Current BW: 106kg/236lbs
Target BW: 100kg/220lbs
Waist measurements tbd
approach:
- continue M/W/F lifting
- introduce conditioning (HIIT) after workouts
- introduce fasted cardio (LISS) 2-3x / week, depending on schedule (either jogging or cycling)
- limit calories to 3,000 for all days, targeting macro reductions in fats & carbs (track via myfitnesspal)
- reduce portion sizes and increase meal frequence (~5 feedings per day)
- introduce BCAAs between meals & continue 5g creatine
- track weight & waist measurements at least every other day
timeframe: 6-8 weeks in order to be smaller & try to compete in a few sprint or endurance motorcycle races starting June 2017
programming (draft):
MON: "Medium/Volume" Squat (3 sets of 8 or 5 across), Bench (5x5), Chins (volume), Cleans (2x5 2 min rest); targeting RPE 7-8 on squat & bench
TUE: fasted cardio
WED: "Light plus Deadlift" Front Squat (2 sets of 5), Press (5x5), Curls & Dips, Deadlift (3 sets of 5 with backoff)
THU: recreational basketball league
FRI: Squat (1 top set of 5 or 3 with 2 backoff sets), Bench (1 top set of 5 with 2 close-grip backoffs), Deadlift (1 top set with 1 backoff) targeting RPE 8-9 on squat & bench
SAT: cycling, hike, or sports
SUN: leisure
Starting weights (approximate):
Squat volume from 300-320
Bench volume from 205-215
Press volume from 135-145
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04-08-2017, 08:32 AM
#532
Fri, Apr 7
resuming with low intensity and volume
BW: 230
Squat up to 275x5x2
Bench up to 205x5x2
Press up to 135x5x1
Deadlift up to 365x5
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04-12-2017, 06:19 AM
#533
Mon, Apr 11
BW: 230
Squat 275x5, 285x5, 295x5
Press 135x5x3
Chins BWx4x2
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04-13-2017, 12:01 PM
#534
Wed, Apr 12
BW: 229
Front Squat 135x5, 165x5, 185x5; trying these on
Bench 205x5x3
Deadlift 395x5f; grip slippage no bueno
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04-18-2017, 09:13 AM
#535
Mon, Apr 17
BW: 231 (easter feasts)
Squat 295x5x3
Press 135x5x5
Deadlift 405x5x1
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04-20-2017, 08:19 AM
#536
Wed, Apr 19
Front Squat 185x5, 195x5, 205x5; these are kinda fun
Power Cleans 135x3, 145x3, 155x3x3
Bench 205x5x3
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04-24-2017, 11:45 AM
#537
Fri, Apr 21
Squat 295x5x3
Press 145x5x3
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04-24-2017, 08:53 PM
#538
Monday April 24th
Squat 315x5, 305x5, 295x5
Bench 215x5,5,5,4
BW: 229
Last edited by Nermin; 04-25-2017 at 07:57 AM.
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04-27-2017, 07:46 AM
#539
Wednesday April 26
Front Squat 215x5, 225x5; the twoplater felt kinda heavy
Press 145x5, 135x7,6; right shoulder giving me problems. Thinking I'll go sets of 8 on workout A / sets of 5 on workout B
Deadlift 410x5, 365x5 (4 overhand, 1 hook)
BW as of Thu Apr 27: 227; been eating pretty healthy, usually ~2500-2800 kcal
Last edited by Nermin; 04-27-2017 at 08:25 AM.
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04-28-2017, 12:28 PM
#540
Fri Apr 28
Squat 315x5x3; easy, RPE 8 at most
Bench 215x5x3; not too shabby either, RPE 9
Power Clean 135x3, 155x3x3
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