Member
April 25, 2016
Bodywt 225 lbs
I've had a tweak in the right side of my back for last few days. I suspect its just some type of mild strain. I wasn't sure I was going to be able to lift heavy but thought I'd try it out and stop if necessary. Once I got warmed up, I didn't notice any issue.
Bench, 1st rep paused @ 335 lbs- 5
Bench, 1st rep paused @ 345 lbs- 5
Bench, 1st rep paused @ 350 lbs- 5 RPE 10. I suspect I've got a bit of detraining going on as I've only done one bench session since meet on the 15th. Also, the tweak in my back may have slightly altered my set up.
Deadlifts @ 405 lbs-4
Deadlifts @ 425 lbs-5
Deadlifts @ 435 lbs-5 RPE 9.5
Press @ 165 lbs-5
Press @ 175 lbs-5
Press @ 185 lbs-5 RPE 9.5 but dizzy at the end.
I'm going to drop my weight down 10 lbs to see how much strength I lose. If it's not too bad I'll then drop another 10 lbs to get within 7-8 lbs of 90 kilo class (198 lbs) because I'm pretty sure I can get close to some national lifetime steroid free masters federation records. As such, I will stick with same basic programming but limit it to 3 sets per lift as I know I'll be more fatigued.
Member
April 27, 2016
Bodywt 222 lbs
Bench, 1st rep paused @ 345 lbs-2
Bench, 2st rep paused @ 355 lbs-2,2 RPE 9.75 I'm not super happy here since I was doing doubles at 365 just a few weeks ago and I've only just started to drop weight.
Squats @ 455 lbs-2
Squats @ 465 lbs-2
Squats @ 475 lbs-2 RPE 9.5
Chins-12,12,10
Member
April 29, 2016
Bodywt 220 lbs - Diet is going pretty well but I know it's affecting strength levels.
Bench, 1st rep paused @ 325 lbs-5 RPE 9.75
Bench, 1st rep paused @ 315 lbs-5,5 RPE 9.5 This is not good as I bet I've already lost about 20 lbs off my bench since a couple of weeks ago. I probably detrained a bit as I slacked off the week after competition, and then it's coupled with 5-7 lbs of weight loss. I'm just hoping I can regain a good chunk of it after I hit 205 lbs. I know I'll lose some strength though, and my bench has always been most affected by weight loss.
Deadlifts @ 455 lbs-2
Deadlifts @ 465 lbs-2
Deadlifts @ 475 lbs-2 RPE 9.5. These were tough but not terrible. My weightlifting belt is already noticeably looser, but not loose enough to pull it a notch tighter.
Press @ 185 lbs-3
Press @ 190 lbs-3
Press @ 195 lbs-3 RPE 9.5 but these were messy as my balance was off. I figure this could be attributable to weight loss and my belt feeling pretty loose.
Member
May 2, 2016
Bodywt 223 lbs. I screwed up and ate too much over the weekend and erased 3 of the 5 lbs I had lost over the previous 5 days. I'm going to have to buckle down and keep my diet much more strict if I'm going to drop a weight class.
Bench, 1st rep paused @ 345 lbs-3,3,3,3 RPE 10 on last set, but definitely an improvement over last week.
Squats @ 415 lbs-5
Squats @ 420 lbs-5
Squats @ 427 lbs-5 PR RPE 9.75. This was just a little 2 lb pr but I had to do it when I saw how close it was.
Chins w/ 45 lbs-5
Chins w/ 55 lbs-5,5
Member
May 4, 2016
Bodywt 222 lbs
Bench, 1st rep paused @ 345 lbs-2,2,2 RPE 9.75. This was supposed to be an initial weight before I ramped up weight at least 10 lbs for subsequent sets. I knew on 1st set I wasn't fully recovered because my shoulders felt sore and weight felt heavy. After all I did four sets of 3 reps at this weight 2 days ago and struggled with 2 reps for 3 sets today. But 2 days ago was after I ate regularly for 3 days and had 2 off days between bench sessions. I think that I can't recover enough in 2 days to jump to the next workout while I'm in a caloric deficit. As such, I think I'm going to drop bench frequency to every other workout while I'm cutting weight and I'll alternate between heavy low reps one session with lighter higher volume on the other. I know I'm going to lose some strength, but I just want to hold onto as much as possible.
Sumo Deadlifts @ 415 lbs-4
Sumo Deadlifts @ 430lbs-4
Sumo Deadlifts @ 440 lbs-4 PR RPE 9.5. Three sets across actually is feeling better on deads. I think the 4th set was too limited by fatigue to be of much use.
Press @ 175 lbs-5
Press @ 185 lbs-5,5 RPE 9.75 and a bit dizzy by the end due to holding breath through whole set.
Member
May 6, 2016
Bodywt 221 lbs. I was 219 yesterday but it was my birthday and I ate a burrito last night that was the size of a small child at dinner with my family.
I am switching my bench programming up to reflect my decreased recovery while cutting weight. I'm switching to a Brad Gillingham 12 week bench programming template that has a heavy day and a light day every week that uses changing rep/set schemes to slowly move weights up. Since I'll be cutting weight, I don't expect to get any stronger, but I'm just trying to maintain as much strength as possible. I will do press 1 time a week on the off day for bench.
Bench, 1st rep paused @ 345 lbs-1 RPE 9 Shoulders sore, clearly not recovered from bench 2 days prior.
Bench, 1st rep paused @ 305 lbs-5,5,5 RPE 8
Squats @ 460 lbs-2
Squats @ 470 lbs-2
Squats @ 477 lbs-2 PR Rpe 9.75. Little 2 lb pr.
Chins-18. I had to use the crappy pull up bar so I decided to go all out on 1 set. 18 reps isn't too bad.
Last edited by bustermonkey2; 05-06-2016 at 01:25 PM.
Member
Nice prs around here well done man
Member
Thanks! I'm really just trying to keep lifts where they stand as I lose weight, but all the better if I can hit some small pr's on the way.Originally Posted by idlehands
May 10, 2016
Bodywt 220 lbs Weight loss remains real slow. I really need to buckle down on weekends as I lose most of the ground I make during the week due to sloppy diet on the weekend.
Bench, 1st rep paused @ 250 lbs-8,8 RPE 7. I tried to keep these real quick.
Sumo Deadlifts @ 460 lbs-2
Sumo Deadlifts @ 470 lbs-2
Sumo Deadlifts @ 480 lbs-2 Pre 9.75. Sumo deads felt a bit off today, as form felt a bit off, even though I made the intended reps.
Last edited by bustermonkey2; 05-11-2016 at 12:10 PM.
Member
May 11, 2016
Bodywt 219 lbs
Squats @ 420 lbs-5,5
Squats @ 430 lbs-4 PR RPE 9-9.25. I had planned on trying to hit 430 for 5 but I saw that even hitting 4 was a pr and 2nd set at 420 was tough so decided to just go for 4 reps. I think I could have ground one more out, but I'm not 100% sure.
Press @ 190 lbs-3
Press @ 195 lbs-3
Press @ 200 lbs-3 RPE 10. Really tough.
Chins w/ 55 lbs-5,5,5
Member
May 13, 2016
Bodywt 220 lbs
Bench, 1st rep paused @ 355 lbs-1 Rpe 9
Bench, 1st rep paused @ 315-3,3,3,3,3 Rpe 8.5. I tried to keep bar speed relatively quick.
Sumo deads @ 425 lbs-4
Sumo deads @ 435 lbs-4 My right glute was sore after this set but I forged ahead to last set.
Sumo deads @ 445 lbs-4 PR Rpe 9.75 Right glute sore but nothing serious.
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