Quote:
Originally Posted by arjun13
You've been lifting on a good program and lost weight, I think it's pretty unlikely your body composition has worsened. We are all our own worst critics.
I agree with you regarding the cut. I found it hard to stay motivated when generally eating at maintenance and seeing really really slow progress. Good luck!
Thanks. I just feel like a fat **** more than ever. Also my lifts are going down for like a month now. More on that later.
Thursday 10 January 2018 Training
BBM Heavy Light Medium W8D3
Deadlift: 135 @7,
140 @8, 130x3 @7.5, 130x2f w/straps, 130x1 @8,
120x3 @7
2ct Pause Bench: 71 @8, 66x3 @7.5,
68.5x3 x2 sets @ 8.5, 8.5
2ct Pause Squat w/Belt: 117.5 @8.5, 110x3 x2 sets @ 8, 8.5
1:40, SRPE 8, 800 AU
***
An unceremonious end to heavy light medium. Deadlift looks like it might have been a decent day when 140 was the lightest it's ever been, but something weird happened in the sets after. My plan was 130x3 then 135x3x3 if it was there. 130 was fine but grip was weak. I decided to repeat it with straps and hopefully do 135x3x2 after, but for some reason I couldn't set my back right. It wasn't a true fail, just the first two reps I felt clear rounding and the third rep just felt terrible off the floor so I dumped it. Went back to mixed grip and I was just done after that. I couldn't even set my back well with 120.
Bench was strongest ever probably. My unracks were trash until the last set which was pretty much a perfect one. It is funny how my squat and dl have fallen off a sheer cliff and I finally began making progress on bench.
HLM POSTMORTEM:
Squat - went from 130x1 @8.5 / 117.5x4 @9 to 132.5x1 @8.5 / 120x4x4 @8 / 122.5x4x2 @9. Huge gains to pause squat. Also improved depth a lot.
Bench - Hard to compare as I switched to pause. I did pause 70x3 @10 just before starting HLM, so miniscule gains were made here.
Deadlift - went from 140x1 @9 / 125x5 @10 to 142.5x1 @10 / 140x1 @8 / 130x4x4 / 127.5x5 @9
Press - who knows or cares. probably tiny gains
Body Weight - 69.0 to 67.5
Body Fat - 22.0% to 23.5% because natty realities
What I liked: Seems like the program was nearly ideal for my squat. At least for the first 4-5 weeks. I had very consistent and improving performance week to week. I liked the exercise selection with the exception of barbell rows on the middle day instead of just more benching.
What I disliked: Seemed to be too little volume for bench and press, and too much volume and intensity for deadlift and its variations. I had extremely inconsistent performance for deadlift for the entire program, and for squat during the last 4 weeks of the program. I also don't seem to have the work capacity to do repeat sets @8 for squat/deadlift, much less repeat sets @9. So I was forced to do ramping and backoff sets in order to hit the indicated RPEs in the program.
Gonna make a spergtastic post with new pics and measurements. It's time for the Return of the Son of Cut.
Last edited by Renton555; 01-19-2019 at 01:29 PM.