5/1 Cut Log: to sub-10% 5/1 Cut Log: to sub-10%

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Thread: 5/1 Cut Log: to sub-10%

  1. #1
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    Default 5/1 Cut Log: to sub-10%

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    New log since my old one got left to die. Starting a cut again so need a place to complain about how dieting sucks.

    Current 1RMs:
    SQ: 375
    BP: 275
    PR: 200
    DL: 451

    Current PL Gym total: 1101lbs
    Wilks: 332

    Current measurements:
    Weight: 194.4
    Waist: 34.0625"
    Neck: 15.5"
    Body fat: 15.4% (via navy estimate)

    Pictures: (warning underwear pics)
    http://imgur.com/a/cuZCq

    Diet:
    Workout day: 2371/232P/270C/38F
    Off days: 1934/249P/117C/52F

    Discrepancy in macros is more than a range than something I am really set to cycle. Calories I hope to cycle.

    Supplements:
    Whey
    Creatine
    EC

    Workout: Karl's 5/1, 4 day split

    Day 1
    Deadlift: 5/1
    Weighted Chins: 1x1-5 (increasing weight until I hit a 1RM, stall, then reset)
    Squats: 5x5 ramping in 12.5% increments to 87.5% of my 5RM
    Cable Crunches: 3x6-8

    Day 2
    Bench 5/1
    Press 3x5 ramping to 90% of 5RM in 5% increments
    Kroc rows: 1x10-20
    Standing triceps extensions: 3x8-12

    Day 3
    Squats 5/1
    Weighted Chins: 3x5 ramping in 5% increments
    Good Mornings: 2x6-8
    Cable Crunches: 3x6-8

    Day 4
    Press: 5/1
    Bench: 3x5 ramping to 90% of 5RM in 5% increments
    Close Grip Bench Press or Dumbbell Bench Press: 3x7-12
    Barbell Curls: 1x4-6; 2x10-15

    Conditioning:
    None
    Last edited by Subsistence; 09-24-2013 at 10:10 PM.

  2. #2
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    Deadlift: 375x5 (http://www.youtube.com/watch?v=-gk3DM-WlDc)
    Weighted Chins: 198.5 (bw) + 85 = 283.5x2
    Squats: ramped to 315x5
    Cable Crunches: 10x8/7; 9x7
    Last edited by Subsistence; 09-24-2013 at 10:03 PM.

  3. #3
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    how were you eating before the cut?

    total cals, or macros.. whatever if you were tracking.

  4. #4
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    Honestly I got lazy and didn't track. I was pretty sloppy though. Too much cake and too little protein.

  5. #5
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    Quote Originally Posted by Subsistence View Post
    Honestly I got lazy and didn't track. I was pretty sloppy though. Too much cake and too little protein.
    Must've been eating through those sticking points!

  6. #6
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    Quote Originally Posted by gtl View Post
    Must've been eating through those sticking points!
    Yeah I think my sloppier eating helped drive my strength to an extent, though it surely wasn't optimal. Thanks for stopping by my log by the way.

  7. #7
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    Bench 220x7
    Press 135x5; 140x5; 145x---
    Kroc rows: 90x10-20
    Standing triceps extensions: 67x12/10/8

    I picked a conservative weight for bench and found out it felt shockingly easy compared to some other recent sessions. Guess I recovered well. I felt like I could knock out an extra rep or two after the 7, but held back as I didn't want to fry myself on the first week of my cut.

    I think I should go up in 10% increments opposed to 5% for my ramping presses as at these weights the 5% doesn't really create much of a discrepancy. I probably could have gotten 145 but 140 felt hard enough for today.

  8. #8
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    Quote Originally Posted by Subsistence View Post
    Yeah I think my sloppier eating helped drive my strength to an extent, though it surely wasn't optimal. Thanks for stopping by my log by the way.
    I had a little bit of sarcasm in my post

    You look fairly lean already. You must carry it well. How tall are you?

    Good luck w/ the leaning out. I'm trying to gain myself now, and am probably close to you body comp wise, but 20lbs lower bodyweight and weaker.

  9. #9
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    Quote Originally Posted by gtl View Post
    I had a little bit of sarcasm in my post

    You look fairly lean already. You must carry it well. How tall are you?

    Good luck w/ the leaning out. I'm trying to gain myself now, and am probably close to you body comp wise, but 20lbs lower bodyweight and weaker.
    I'm 6'1. Thanks and best of luck to you too.

  10. #10
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    starting strength coach development program
    Squats 335x2
    Weighted Chins: bwx5; 25x5; 47.5x5
    Good Mornings: ---
    Cable Crunches: ----

    Got wrecked on squats, basically called it a day. Need to do something about that. Pretty depressing.

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