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Thread: Hypertrophy/Cutting log

  1. #131
    Join Date
    Jul 2019


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    Quote Originally Posted by irongeek View Post
    Haven't checked your log lately - but wow - fantastic weight loss! Good luck on the powerbuilding program and getting shredded for summer!
    I wouldn't say I'm "shredded", never really been my goal anyway. Not really liking the powerbuilding, honestly. I am getting a lot of gnarly overreaching symptoms and am probably gonna streamline what I'm doing WAY down.

  2. #132
    Join Date
    Jul 2019


    Weigh-In: 252.6

    Bench 135x3, 150x3, 167.5x9
    V-Grip Row 170x10,8,6
    DB Incline 50x10x3
    Incline Curl 30x15,4,3
    Dip Machine 255x10,10,7

    Weigh-In: 252.4

    Deadlift 235x3, 265x3, 300x6
    Good Morning 105x10x3
    Decline Crunch (Setting 3) x10x3

    Weigh-In: 253.8

    Strict Press 85x3x2, 105x10
    NG Pulldown 170x10,10,7
    Arnold Press 40x10,10,8
    DB Triceps Extension 55x13,6,4
    Lying Lateral Raise 11x20,10,5

    Weigh-In: 252.4

    Squat 155x3, 175x3, 195x3
    Leg Press 435x20
    Seated Calf Raise 75x16,10,7

    I think I have been hammering in way too much volume to handle. My muscles aren't feeling beat up, but I'm getting some genuinely awful hormonal shit going on. Libido is dead in the water, anhedonia, depressing, anxiety attacks. Even got really fucking sick over the weekend, and woke up to a big weight drop today, actually beating my low from the cut by a fraction of a pound. I think I'm going to deload this next week, and then I might end up scrapping this experiment. It seems this is the way it always goes when I try to play the volume game.
    Last edited by CommanderFun; 03-11-2024 at 09:34 PM.

  3. #133
    Join Date
    Jul 2019


    Weigh-In: 252

    Bench 125x5, 145x5, 165x10
    Supine Machine Row 255x8, 210x12
    NG DB Incline 50x8, 40x12
    DB Curl 30x17,4,2
    Dip Machine 270x8, 210x12

    Weigh-In: 252

    Deadlift 225x5, 255x5, 295x10
    Good Morning 135x8
    Weighted Crunch 20x20x3

    Weigh-In: 253.8

    Strict Press 75x5, 90x5, 110x10
    Pulldown (Prone) 180x8, 140x12
    NG DB Press 40x8, 30x12
    DB Triceps Extension 50x16,5,4
    Lying Lateral Raise 13x20,10,5

    Weigh-In: 254.4

    Squat 145x5, 165x5, 195x10

    I tried using some slightly different approaches for some of the extras, but I still get a lot of the effects that seem consistent with elevated cortisol and lowered testosterone after workouts. I decided I'm going to start cutting out exercises more as time goes on, and try to shrink my workouts to healthier volumes. I suspect I will get better results this way. I'd say the experiment has shown the classical bodybuilding approaches don't really work out well for me at improving strength. I am still curious to see if the "potentiation" theory pans out, that is that once I pivot all the way back into pure strength work, will the "hypertrophy" work have actually allowed me to progress my strength further before I hit old plateaus? That will be the next thing that gets put to the test.

  4. #134
    Join Date
    Jul 2019


    Weigh-In: 254.6

    Bench 135x3, 155x3, 175x10
    Supine Machine Row 270x5, 225x9
    Dip Machine 285x5, 225x9
    Preacher Curls 48x20,10,5

    Weigh-In: 253.4

    Deadlift 235x3, 275x3, 315x10

    Weigh-In: 254.4

    Strict Press 85x3, 95x3, 115x9
    Pulldown (Prone) 190x5, 150x9
    Lying Lateral Raise 16x18,9,5

    Weigh-In: 254

    Squat 155x3, 185x3, 205x10

    Shearing off a lot of extra volume/work, continuing to do so. If I have DOMS in a muscle group the next day from just doing a main lift, do I really need to add extra shit working those muscles on top of said main lift? Feeling a lot better as well.

  5. #135
    Join Date
    Jul 2019


    Weigh-In: 254

    Supine Machine Row 270x7, 225x11
    Pulldown (Prone) 190x7, 150x11

    Weigh-In: 253.4

    Bench 145x5, 165x3, 185x8
    Deadlift 225x5, 295x3, 325x10

    Weigh-In: 256.8

    Strict Press 90x5, 102.5x3, 115x10
    Squat 165x5, 195x3, 215x10

    Weigh-In: 254.2

    Bench 135x5, 150x5, 170x12
    Supine Machine Row 270x8, 225x12
    Barbell Curl 80x12

    Weigh-In: 254.8

    Deadlift 235x5, 275x5, 305x13

    Weigh-In: 256

    Strict Press 85x5, 97.5x5, 112.5x11
    Pulldown (Prone) 190x8, 150x12
    Cable Lateral Raise 15x10

    Weigh-In: 255

    Squat 160x5, 185x5, 207.5x10
    Calf Press 405x16

    Laid out the 5-3-1 segment differently because I went away for the weekend. Things still moving well. A lot less issues from the lower volume. I am only adding volume/exercises to go after muscles that aren't getting stimulated. So far, it's mostly okay, with a few assistance movements in there to go after stuff that isn't really stressed much.

  6. #136
    Join Date
    Jul 2019


    starting strength coach development program
    Weigh-In: 258.2

    Bench 140x3, 160x3, 180x10
    Supine Machine Row 285x5, 240x9
    Barbell Curl 85x11

    Weigh-In: 257.8

    Bench 140x3, 160x3, 185x10
    Deadlift 255x3, 290x3, 325x12

    Weigh-In: 254.8

    Strict Press 85x3, 105x3, 117.5x8
    PUlldown (Prone) 200x5, 160x9
    Cable Lateral Raise 16.25x9
    Lying Tricep Extension 85x10

    Weigh-In: 256.8

    Squat 175x3, 195x3, 225x6
    Calf Press 415x16

    Weigh-In: 257.4

    Supine Machine Row 285x6, 240x10
    Cable Lateral Raise 15x12,5,4,3
    Pulldown (prone) 200x6, 160x10
    Lying Tricep Extension 85x10,5,3,2
    Barbell Curl 80x12,4,3,3,2

    Weigh-In: 257.2

    Bench 155x5, 170x3, 190x8
    Deadlift 275x5, 315x3, 345x5

    Weigh-In: 256.6

    Squat 185x5, 205x3, 232.5x5
    Strict Press 95x5, 115x3, 122.5x6

    Bench: 210
    Deadlift: 380
    Strict Press: 140
    Squat: 285

    Been playing around with assistance stuff. For the next cycle I'm going to try that "boring but big" thing for the presses. I'll be back on that after a deload/vacation. Might try a mock meet during the vacation. Don't want to splurge for day passes at big commercial gyms for a full week of lifting. It's way too expensive.
    Last edited by CommanderFun; 05-12-2024 at 07:48 PM.

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