I read that piece a while ago.
Vaguely remember liking his writing style.

4.5.2015

Biking
22 kms / 20.8 kmph

Put together a new depletion workout plan.

Tuesday:
Goblet-Squat 3x15
A1 Bench 5x15
A2 Yates Row 5x15
RDL 3x15
B1 Press 3x15
B2 Chins 3x10
C1 Curls 2x15
C2 DB-LTE 2x15
Planks 3x10

Wednesday:
Goblet-Squat 3x15
A1 Incline Bench 5x15
A2 Chins 5x10
RDL 3x15
B1 Side Laterals 3x15
B2 DB-Row (chest supported) 3x15
C1 CGBP 2x15
C2 Curls 2x15
Side-Planks 2x10 (per side)


That's ~800 reps combined. Approximately 30k of weight moved.
Breakdown of depletion work per bodypart below:

Legs = 180
Chest = 150
Back = 200
Shoulders = 90
Arms = 120
Core = 70
Total = 810 reps

Lyle recommends 150-240 reps per bodypart.
Shoulders, core and arms (and even back and chest) get hit a bunch indirectly hence the lower volume there as far as direct work is concerned.

Wow. Is 50-60% of 1RM what Lyle recommends? Fairly tempted to run this for a month myself to finish off the pre-summer cut in style. The problem, as always, would be social events...

Vamos! The more the merrier.

Defo gonna start with 50%.
Tops.

ETA:
Legs should probably be divided to quads, hammies and calves so my lowerbody volume is fairly low as planned.
But **** legs.

And I'll be biking, thats gotta count for something.

Yeah starting at 50% seems very, very wise. I remember doing 5/3/1 with BBB for assistance on squats, starting at 50% was mooore than enough...sick DOMS.

while I would follow the diet exactly at the beginning there is a lot of room for adjustments once you get a hang of it and know what's important.
have only had positive experiences and honestly don't think I'll do "conventional" cuts ever again.

why?
while being very strict on weekdays the diet gives extreme freedom on weekends

I'll have a read through the book, the carb ups with low fat seems like more work than freedom, lol.

Haven't really been paying attention, but 5x10 0.5*1RM squats is no joke and especially so if you're not used to volume.

I've been squatting 6 reps a week.
I think I'll be fine.

/popcorn

Seriously, do a few high rep days before you officially start so the DOMS on super low cals won't be as crippling.

Snitch,
the real funny part is 5x10 + superset with another lift + short (I assume 1 min or less?) rest in between supersets. I don't think that's even possible to get through with 50% of 1RM if you're not at least somewhat used to a bit of volume. I'm willing to be convinced otherwise with our guinea pig here.

carb load day it's just important to keep fat as low as possible(in my experience everything under 100g is fine) while the other weekend days are relatively free.
those 3 days basically always feel like a big diet break to me and make things so much easier psychologically

RIP Pummi, it was good knowing you

Cool, sub 100g is a lot easier than sub 50.

sounds quite a bit but when consuming 6000ish kcals is reached rather quickly(50g pretty much impossible with so many kcals)
and fatty dishes like pizza/burger are a no go

True. Will have to research some go to foods for carbing up. Guessing pasta, rice, white bread, cereal are staples. I can live just fine without pizzas and burgers for a month. Uh oh, leaning pretty heavily towards doing this...

Let's do it

Hey, let's all do it!

5.5.2015

I lifted today. I didn't feel too good about it.
Woke up with supersore throat. No other coldey/fluey symptoms (yet), but felt really sluggish in the gym.

Bench
4x90 kg
6x85 kg
8x80 kg

Front-Squat
1x87 kg
4x80 kg
6x70 kg

Lost the bar forward with 87 and hurt my right wrist a bit.
Immediately stripped 2.5's and 1's off the bar.
Very angrily.

3rd set wanted to see how doing a bit more volume feels like.
It's terrible.

11 squat reps, though ie all set for UD2 now.

Yates Row
3x10x82 kg

CGBP
70 kg
10, 8

Weighted Planks
1x5x10s @ +30 kg

BB-Curls
1x20x30 kg

I'm reading the UD 2.0 book right now. He recommends full body workouts 4 days a week. Wouldn't that be overtraining?

Also am I correct in thinking that I wouldn't be allowed to eat 4-500g of candy even on carb up days? That kinda seems like a dealbreaker to me

No. Yes.

What about 200g of candy? let's be reasonable here

candy too high in fat and only sugar(which should be limited to max 150g)

regarding carb sources i have had the best experience with a mixture of simple and complex carbs so pasta/bread white and whole grain, rice, lots of oats/cereal/muesli with candy toppings, low-fat ice cream, low-fat apple pie.

also unsat fat is much preferable too