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Thread: Nikola Competes

  1. #51
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    Monday 10/16 - Bench
    Bench................280x6; 240x12
    Seated DB Press..70x9; 60x11; 55x6; 50x8
    Lever Row..........90/s x12; 80/s x14,12
    DB Fly................40x10x3 (30 deg incline)
    Hammer Curl.......40x16; 35x18; 30x18; 25x16

    Wednesday 10/18 - Squat
    Squat...............425x4; 365x8
    Deadlift............385x5x3
    Cable Crunch....90x12; 85x16; 80x16; 75x16

    Friday 11/3 - Accessories
    Prone Pulldown...185x10; 165x12+8+6
    Dip....................+5x10x2; BWx7
    Incline DB Curl....55x9; 45x13; 40x10; 35x12
    Cable Pressdown.100x12; 90x20; 85x14; 80x12
    Reverse Fly.........35x12; 30x12; 25x12; 20x12
    Lever Shrug........145/s x16; 125/s x18+12+10

  2. #52
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Monday 11/6 - Press
    Press................167.5x6; 145x10
    DB Incline..........85x9; 80x10; 75x9
    Chin Up.............+15x8; BWx9,7
    DB Fly...............40x15x3
    Swiss Bar Curl....105x10; 90x14; 80x12; 70x12

    Wednesday 11/8 - Deadlift
    Rack Pull...........455x5
    Squat...............370x5x3

    Friday 11/10 - Accessories
    Cable Row.........155x16; 145x16+10+6
    CG Bench..........260x8,8; 225x6
    Barbell Curl........135x9; 115x12+7+4
    Swiss Bar LTE....130x8; 115x12 (15 deg incline)
    Standing Lateral.55x10; 45x15+8+6
    Swiss Raise.......70x10; 60x14+8+6

    Got a nasty cold. 455 was stuck to the floor Wednesday, so I elevated it for a set of rack pulls.

  3. #53
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Monday 11/13 - Bench
    Bench................280x6; 245x11
    Seated DB Press..70x9; 65x9; 60x9
    Lever Row..........95/s x12; 90/s x12,12
    DB Fly................40x12x3 (30 deg incline)
    EZ Curl...............110x10; 95x16; 85x12; 75x12

    Wednesday 11/15 - Squat
    Squat...............425x4; 370x6
    Deadlift............390x5x3
    Cable Crunch....100x12; 90x20; 85x16; 80x16

    Friday 11/17 - Accessories
    Prone Pulldown...190x10; 170x14+8+5
    Dip....................+10x10x2; BWx8
    Incline DB Curl....55x10; 45x14+7+5
    Cable Pressdown.105x12; 95x20+10+6
    Reverse Fly.........35x15; 30x16+8+6
    Lever Shrug........150/s x16; 135/s x20+12+8

  4. #54
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Monday 11/19 - Press
    Press................167.5x6; 150x8
    DB Incline..........85x8; 80x10; 75x10
    Chin Up.............+15x9; BWx10,7
    DB Fly...............45x10x3
    Swiss Bar Curl....110x10; 100x12; 90x10; 80x10

    Wednesday 11/21 - Deadlift
    Rack Pull...........465x5
    Squat...............375x5x3
    TRX Crunch........BWx12x3

    Friday 11/23 - Accessories
    Cable Row.........165x16; 155x18+10+6
    CG Bench..........260x7,6; 225x7
    Barbell Curl........135x10; 115x13+7+5
    Swiss Bar LTE....130x9; 120x10 (15 deg incline)
    Standing Lateral.55x12+7+5
    Swiss Raise.......70x12+7+5

    Body weight down around 235. Going to keep rack pulls going and see how far I can run them up in a calorie deficit.

  5. #55
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Monday 11/27 - Bench
    Bench................280x5; 250x10
    Seated DB Press..70x8; 65x9; 60x10
    Lever Row..........105/s x10; 95/s x10
    EZ Curl...............115x12; 100x16; 90x16; 80x16

    Wednesday 11/29 - Squat
    Squat...............425x3; 370x8
    Halting.............405x5

    Friday 12/1 - Accessories
    Prone Pulldown...195x12; 175x14+8+5
    Dip....................+15x10x2; BWx10
    Incline DB Curl....60x6; 50x12+7+4
    Cable Pressdown.110x12; 100x20+10+6
    Reverse Fly.........40x15+8+5
    Lever Shrug........155/s x16+10+8

    Tired and slow moving. Lost reps. Maybe another ten pounds of body weight to drop before I got back to getting strong.

  6. #56
    Join Date
    Jun 2023
    Posts
    109

    Default

    Trying to get back into keeping a journal. I did for years previously but keep getting away from it.

    Do you have plans for a meet or just training currrently?

  7. #57
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Quote Originally Posted by Yurkunas View Post
    Trying to get back into keeping a journal. I did for years previously but keep getting away from it.

    Do you have plans for a meet or just training currrently?
    Hey! Good to see you over here. I'm not targeting a specific meet, but I do plan to compete in 2024 and keep doing one meet a year. Once I get my weight down to about 225, I'll get back to growing and try to stay in the 242 class.




    Monday 12/4 - Press
    Press................167.5x6; 150x9
    DB Incline..........85x10,9; 80x10
    Chin Up.............BWx10,8
    DB Fly...............45x12x3
    DB Hammer Curl..50x16,14; 45x10; 40x8

    Wednesday 12/6 - Deadlift
    Rack Pull...........475x5
    Squat...............380x5x2

    Friday 12/8 - Accessories
    Cable Row.........175x16; 175x14+7+4
    CG Bench..........260x7; 225x12
    Barbell Curl........140x8; 120x12+7+5
    Swiss Bar LTE....130x9; 120x11 (15 deg incline)
    Standing Lateral.55x13+7+5
    Swiss Raise.......75x12+6+4

  8. #58
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Monday 12/11 - Bench
    Bench................280x6; 255x9
    Seated DB Press..70x9; 65x9; 60x11
    Lever Row..........110/s x12; 100/s x12x2
    DB Fly................40x15x3 (30 deg)
    EZ Curl...............120x12; 105x16; 95x16; 85x16

    Friday 12/15 - Makeup
    Squat...............425x3; 375x6
    Halting..............405x5
    Dip...................+20x10x2; BWx10

    Added reps on Monday. Got sick and missed Wednesday.

  9. #59
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    Monday 12/18 - Press
    Press................167.5x2+3; 155x6
    DB Incline..........85x10,9,8
    Swiss Bar Curl....115x10; 105x14; 95x12; 90x10

    Wednesday 12/20 - Deadlift
    Rack Pull...........485x5
    Squat...............385x5

    Friday 12/22 - Accessories
    Cable Row.........185x14; 175x16+9+5
    CG Bench..........260x7; 230x12
    Barbell Curl........140x9; 120x13+7+5
    Swiss Bar LTE....130x10; 120x12 (15 deg incline)
    Standing Lateral.55x14+7+5

    No energy this week. Moving slowly. Body weight around 232.

  10. #60
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On a Cut

    starting strength coach development program
    Monday 12/25 - Bench
    Bench................280x6; 260x8
    Seated DB Press..70x10; 65x10; 65x8
    Lever Row..........115/s x10; 105/s x12


    Wednesday 12/27 - Squat
    Squat...............425x2; 375x7
    Halting.............405x1

    Friday 12/29 - Accessories
    Dip....................+25x10; BWx10
    Cable Pressdown.115x12; 105x20+8+4

    I am ending the cut at 232 pounds for a total of 28 pounds lost (slightly over 10% of starting body weight). Time to get strong again.

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