Hm for me I think the front squats are the killers. It's a combo though. Plus you lift more than me

I realized I weigh exactly the same now as I did on Dec 11th. Clearly my eating has been fail in Dec. I've had an unintentional recomp instead, probably from the increased upper body volume + higher rep work. So not total fail I guess.

[bro]
I wonder if a 3-day 5/3/1 with DL and press on the same day would be better for maintaining epic muscle pump rather than TM on my upcoming 3-4 month diet
[/bro]

But bro... What are you going to do on the other 4 days of the week?

I dunno, sleep and masturbate?

That reminds me... It's midnight. I need to sleep and masturbate.

2011-01-06


5/3/1 Iteration 2, Week 2 - Deadlifts


Deadlift
3x90 kg
3x110 kg
8x122,5kg (270 lbs, change from iteration 1, week 2: +5 kg, +1 rep)

Alright, 1 rep more than my goal. Felt really good today.


Lunges
4x8x35 kg (+5 kg)


RDLs
5x8x80 kg (176 lbs, +10 kg)

Probably have another 5 kg jump in me here. Pretty busted after these.


Standing Pallof Press
5x10x"40"


Solid day, hi-five bros. Now to nom nom a triple bacon-cheese burger of some kind and drink some lovely IPA with it.

Time to plan my cut and diet.

I've come up with the following for a TM setup (thanks to HalfSlant for inspiration and layout):




Goals are to maintain strength and lose body fat (and lose as little LBM as possible). Last time I cut, I basically did SS twice a week + some bro assistance on a separate day on the end. Worked fine for everything but the squat, which is why I want more volume for that this time around. Hopefully 4x5 is enough.

I plan to eat a bit above maintenance on volume day, way below maintenance on non-workout days and at maintenance on intensity day. On average about a 25% deficit. Will be doing IF. Obv with lots of protein.

Plan to diet for 8 weeks, then a 2 week diet break, then diet again until I'm down to 11ish% BF. Will be starting at ~20%. I'm really old, 35.

I briefly contemplated doing 5/3/1 in some form, but I don't think the high rep/low intensity assistance work is ideal for a cut.

Would appreciate any feedback.

Can you not put front squats or lighter higher rep back squats as an accessory on DL day?

Sorry if this is tardo, but are you alternating press/bp by week or by workout?

I may steal this routine for my upcoming cut.

I did it by week.

I know you asked snitch, but this would not work at all for me for lessening DOMS. I'd have to move lunges to squat day, which are even worse for DOMS. A better alternative would probably be to exchange front squats for leg press, although admittedly I have never done them and have little clue about how hard they would be.


By workout. BP monday --> press wednesday --> BP friday. Then the other way around next week. On a surplus I'd prob increase by 1.5-2 lbs each week.

ETA: I noticed HS did it weekly. Interesting. I think I'll stick to the above though.


Dude, I have COPYRIGHTS on this VERY SPECIAL routine!

I did it weekly just because it is easier to determine what weight you will use for recovery day. Since I did a % of that weeks 5RM. If you alternate workouts then you have to use either last weeks press 5rm or next weeks press 5rm to determine what weight you should use for this weeks recovery day.

Going weekly it would look like this (assuming a new 5rm = 200lbs)

mon: 5x5x170 (85%)

wed: 2x5x150 (75%)

fri: 1x5x200 (new 5rm)

Going by workout, wednesday would be 75% of last weeks press 5rm, so its just a bit more complicated to keep track of.

It seems to me, with what you're trying to accomplish, lighter weights & higher reps, as well as more sets, would help with that pump/shredding you're looking for. Hike up the skirt and ignore the DOMS!

HS,

that's true. I'll prob adopt your approach.


cha,

for all the bro talk I'm really just as interested in maintaining strength (and actually getting strong later), prob about 50/50. I think I'd lose a decent bit of it if I went with lighter weights and more reps. I seriously don't think I'd be able to finish a workout like yesterday's on a deficit. The advantage of a TM setup is also that you only have two heavy days where a bigger food intake will help, as opposed to 3 on 5/3/1. I'll probably go back to 5/3/1 once I'm done cutting.

Its a small difference for sure, and I have to admit I have never actually read Practical Programming, so take my advice with a grain of salt.

Six Week Bench Press Cure, Week 6


Floor Press
1-rep sets with empty bar w 5-10% increases up to

1x85 kg (198 lbs, +0 since week 3)
fx90 kg

****. Bummed out about missing 90.


Face Pulls
3x12x"45 kg"


Incline CG Press
3x3x65 kg


Kroc Rows
25/24 x 38 kg (83 lbs, +2/+2 reps, +0.5 kg)
20/20 x 38 kg (+3/+3 reps)


FWIW I checked PPST, Rip has an example with bench mon, 3x5 press wed, bench fri. The press/bench on wednesday states you should use 90% of last monday's corresponding weight.

Thinking about switching to TM also while I cut. Just wanted to add that TM is waaaaay more taxing than 5/3/1 ever was for me

Are you sexy enough to the point where girls just randomly hit on you?

Did you do 5/3/1 with the 5x10 templates?


Not even close to thinly veiled brag bro

I think a fat chick attempted to hit on me yesterday

Soul,

No, I'm not man/dumb enough to do 5x10 front/skwats lol, but obvI did lots of accessory movements. Maybe my post was misleading. Volume day was tough enough that I dreaded mondays, but the other two days weren't bad.

I usually do front squat on dl days.

heisrite. Max effort squat, followed by 5x10 squats is so /sadface

This. The lower-body days with 5x10 accessories is fairly f*cked up.

Are you sure you didn't just have a donut in your pocket or something?

I bait them in to bed with a donut on my doodle "Here chicky chicky chicky.......come get your donut.......there's a good girl"

Yeah I'm not looking forward to volume day at all...I'll obv eat more that day, but still.

From what I can remember from your log you've mostly done a ton of accessory work, but always pretty low rep? It would be the total volume that would slay me with a 5/3/1 and the templates in the book, which are all 5x10-15. And I do think lower reps/higher intensity is better for preserving whatever strength I have on a cut this long.


Yeah. The volume I've done on the six week bench thingy is ~ 5/3/1, and upper body days are a breeze by comparison.