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Thread: Nermin's Log

  1. #531
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default Programming for the cut

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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

  2. #532
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    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

  3. #533
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    Mon, Apr 11
    BW: 230
    Squat 275x5, 285x5, 295x5
    Press 135x5x3
    Chins BWx4x2

  4. #534
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    Wed, Apr 12
    BW: 229
    Front Squat 135x5, 165x5, 185x5; trying these on
    Bench 205x5x3
    Deadlift 395x5f; grip slippage no bueno

  5. #535
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    Mon, Apr 17
    BW: 231 (easter feasts)
    Squat 295x5x3
    Press 135x5x5
    Deadlift 405x5x1

  6. #536
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    Wed, Apr 19
    Front Squat 185x5, 195x5, 205x5; these are kinda fun
    Power Cleans 135x3, 145x3, 155x3x3
    Bench 205x5x3

  7. #537
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    Fri, Apr 21
    Squat 295x5x3
    Press 145x5x3

  8. #538
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    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.

  9. #539
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    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.

  10. #540
    Join Date
    May 2013
    Location
    Toronto, Canada
    Posts
    902

    Default

    starting strength coach development program
    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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