Hypertrophy/Cutting log

[CommanderFun]

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.

[CommanderFun]

3/2/24
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

3/4/24
Weigh-In: 252.4

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

3/7/24
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

3/9/24
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.

[CommanderFun]

3/18/24
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

3/21/24
Weigh-In: 252

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

3/23/24
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

3.25.24
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.

[CommanderFun]

3/28/24
Weigh-In: 254.6

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

3/30/24
Weigh-In: 253.4

Deadlift 235x3, 275x3, 315x10

4/1/24
Weigh-In: 254.4

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

4/4/24
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.

[CommanderFun]

4/6/24
Weigh-In: 254

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

4/8/24
Weigh-In: 253.4

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

4/11/24
Weigh-In: 256.8

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

4/15/24
Weigh-In: 254.2

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

4/17/24
Weigh-In: 254.8

Deadlift 235x5, 275x5, 305x13

4/20/24
Weigh-In: 256

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

4/22/24
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.

[CommanderFun]

4/25/24
Weigh-In: 258.2

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

4/27/24
Weigh-In: 257.8

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

4/29/24
Weigh-In: 254.8

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

5/2/24
Weigh-In: 256.8

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

5/4/24
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

5/7/24
Weigh-In: 257.2

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

5/11/24
Weigh-In: 256.6

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

TRAINING MAXES
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.

[CommanderFun]

5/21/24

Squat 285x1
Bench 210x1, (missed another attempt at 235)

Pretty disappointed with what I managed here. I've been at this stuff for a while now and these are basically new lows for me. I think I've experimented enough with lots of assistance as "hypertrophy" work, it's time to get serious about training for strength again. If I'm ever gonna hit 200/300/400/500 I should do it soon. I'm gonna close off this log now, and transition to just a catch-all log that all my training henceforth will be in. I've got too many different training logs floating around on these boards.