Front Squat
1 x 3 x 90 lbs
1 x 3 x 105 lbs
1 x 6 (3+3) x 120 lbs
Again this felt heavy. If you the rep calculations I fall a few pounds short from last front squat attempt.
Assistance: Walking Lunges
3 x 8,5,5 x 20lbs (e)
Since my knees didn't feel so great last time, I decided to just take very, very easy on the lunges. I think what I'll do from know on is that one lower body day, I'll do a hip and knee dominant exercise and do less sets (probably 3 sets); rather than just one hip dominant exercise for 5 sets.
Planks 60 seconds
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Thanks. Although I'm cutting down to a lowish weight I'm just trying to trim the fat. I eventually want to get bigger (simply so I can get stronger, which is my overall goal).
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press
1 x 5 x 90lbs
1 x 3 x 100lbs
1 x 2 (1+1) x 110lbs
I bombed today. I also pulled one of my muscles in my upper back. The first set I struggled just to get 5 reps. Then I took an extra long break. This guy came in the rack next to me, loaded the bar with 5lbs plates and started curling. For some reason, he distracted me. On my second set, again for an unknown reason, I started it with a push press. I think mentally I knew I was to taxed to really do much today. Anyway on the push press, I suddenly felt a twinge in my upper back, but I still powered though 2 more reps.
The pain only comes on if I turn my head right and look down; it's fairly mild and I've iced it.
But anyway, on top my third set: The first rep was a monster. I could barely lift it and only by pushing myself I got an extra rep. LAst week I hit 6 reps at 105lbs, so I'm really dissapointed with today.
I think the caloric restriction is tiring me out and I don't feel like I have the strength. This is my last wave of this cycle. After completing it, I may switch programs for a month, while I lose the weight (like NROL fat loss). Then I'd come back to 5/3/1. I'll see how I feel.
Assistance: Assisted dips
Assisted pull-ups
Skipped because of my pulled muscle.
Cycling (HIIT)
Weight: 172.5 (- 2.5lb in a little over 1 week)
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Some days it just doesnt happen, I posted this in Soonermarks log, not sure if you read it but Its something that is good to keep in mind. I know its hard not to chase rep maxes each week though
Despite reading Jim's book and ten million answers to people's questions on the Q&A, I still had one thing wrong.
Every week, other than the deload, I would take my main set and either match my previous personal best or get that extra rep for a personal record.
After talking with Jim, he pointed out that I shouldn't always be destroying myself on these top sets. Essentially, I should be picking my battles.
In the manual, he says that sometimes you just don't have it when you go into the gym. My mindset was 'fuck that', I'll do the best I can, and even if I can't get a PR, I'll get as close as possible.
So today, I took the required reps, did one more for good measure, and shut it down. This took a lot of self-restraint on my part, but at least I got in some good assistance work afterwards.
I still think it's amazing how one set, four times per week can leave you feeling burnt out if you put everything you have into it. That's like four minutes out of a total week. Even with a deload every fourth week.
Deadlift
1 x 5 x 185lbs
1 x 3 x 205lbs
1 x 6 (1+5) x 220lbs
I was happy, especially with my weight loss. I finally got over that hump of having 4 plates on the bar. The lift felt relatively easy actually. I think I had at least another rep in me, but decided to bail, not wanting to put too much strain.
Good Mornings
3 x12,8,8 8 x 95lbs
Plank
60 seconds each side
As an aside so far I've lost 5lbs in about 2 weeks. Hopefully I can drop the next 5lbs in the same amount of time.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
I was happy, especially with my weight loss. I finally got over that hump of having 4 plates on the bar. The lift felt relatively easy actually. I think I had at least another rep in me, but decided to bail, not wanting to put too much strain.
Now just change the weight to 225 lbs and I'll be happy. Congratulations on 4 wheeling it!
Bench Press
1 x 5 x 120lbs
1 x 3 x 135lbs
1 x 5 (1+4) x 150lbs
Not bad for that weight. I'm a little off from the previous wave, but it's good with me. I actually used a spotter this time. I think if I didn't have one I wouldn't have gone for that 5 rep. But I lifted my butt off the bench on the last rep (just barely though). I definitely need to focus on keep the glutes cemented to the bench. Also I might need to review Starting Strength book and the DVD (I wanted to take a look at what Rippetoe's recommendations are for grips). Also on the last set, the spotter lunged to help me and I'm pretty sure he didn't touch the bar, but I can't be sure. At the end, he told me (the usual) "That was all you." I actually clear told him not to touch the bar unless it starts going down, which it wasn't.
Assistance: Push-ups
5 x 10,10,10,8,5
Again only rested 30 seconds between the alternating sets.
Face pulls5 x 15 (at 65lbs),15,15,10,10 (at 70lbs) Diet170lbs. Still hovering at around that weight. I'm not eating that great at work (at least I've cut down the portions). It's tough to say no to free food and tomorrow is Pizza. I'll stay away from it and just head for the salad.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Front Squat
1 x 5 x 100 lbs
1 x 3 x 115 lbs
1 x 3 (1+2) x 125 lbs
I'm about at the same calculated 1RM. Pretty happy with it.
Assistance: Walking Lunges
3 x 6,6,8 x 15-20lbs (e)
I took it fairly easy. I'm looking forward to next cycle. I might change things around with my assistance and adopt a sort of cross of Westside and the Mike Robertson workout that appeared in Men's Fitness.
Diet
169lbs. Almost at goal. Still got some more fat to lose. Hopefully it won't take that long.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Standing Overhead Press
1 x 5 x 80lbs
1 x 5 x 90lbs
1 x 4 (5-1) x 105lbs
I'm disappointed with the lift. I couldn't get the 5 reps that I needed. Last cycle I was able to hit 6 reps! I'm sure part of it is the caloric deficit. I'm almost at goal. Once I hit it, I'll try to go into a surplus, but very little over maintenance. I want to gain the most minimal amount of fat. After all that was the point of the weight loss!
Lat Pulldown
1 x 15 x 90lbs
2 x 8 x 110lbs
Pushups
3 x 8, 8, 6
Skullcrushers
2 x 10 x 40lbs
1 x 7 x 40lbs
DB External Rotation
3 x 10 x 5lbs
Plate pinch
2 x 30 seconds x 5lbs plates (2 in each hand)
1 x 25 seconds x 5lbs
Although I was upset with the overhead press, I was happy with the rest of the workout.
As for my diet, I'm at 166.6lbs. Just need 1.6lbs. Then like I said I want to go just above maintenance.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
1A. Static lunge
1 x 5 x 165lbs
1 x 10 x 20lbs(e)
1 x 12 x 15lbs(e)1B. Incline DB bench press
2x12x40lbs (e) 2A. Hip Extensions
2x15xBW
2B. Seated Row to Neck
1x10x60lbs
1x15x40lbs
3. Prone Cobra
30 seconds
Notes:
So I decided to change the workout while I focus on my weight loss. I also needed a break, because I was a little broken down. So I'll do this workout probably for a month or so and go back to Wendler's after that.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Notes:
For some reason, everything ended up being 25lbs, which is rather light. But it was still a good workout. Between one of the sets, my heart rate must have been > 150. I could feel it pounding in my chest. It's a good sort of overall fitness workout and I think I'd like to keep sporadically throwing it in.
Diet:
I haven't weighed myself for a few days, because I keep forgetting in the morning. I've been reading a lot on fat loss on Lyle McDonald's site. I'm adapting one of his fat loss strategies (not RFL). I think I was really struggling with Wendler's workouts because I really wasn't taking in enough protein. I noticed today that my total protein intake was much too low. Lyle recommends ~1.5g/lbs. We'll see how it goes.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
I agree, you don't need RFL. The protein recommendation should help. After you get in EFAs, you can just adjust carbs based upon your caloric goals. Which strategy are you using?
Notes:
Overall a good workout. About the same level as last week. Fat loss is going well. I think I'd like to drop near 12% BF or so. Then slowly bulk up to 15% and keep doing this, with the hope of adding some LBM. My only purpose for gaining LBM is for strength. I'd like to be bigger to lift bigger. I'm guessing another 4lbs and I'll hit the BF % goal.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Notes:
I've been slacking on going to the gym because I've been busy at work. i think increasing my protein intake has really helped with my fat loss. I drop 0.2lbs and 0.5inches from my waist in a week's time. So that was good. I'm still aiming to hit 12% BF. I think from there I want to focus on hypertrophy because I'm still small! I think I might do huge in a hurry.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Been lazy with my log. But basically I finished up TNT and I've got maybe about ~2lbs left to lose. I'm currently on Get Ready from the Waterbury program. I'll probably extend it to 4 weeks from 3. But I haven't decided yet. It's an odd program because there are always orphan reps in there.
That is, the workout calls for a 20-22 RM but a total of 50 reps. So let's say I hit 22 reps, which I did for the squats, you end up with:
Squats:
2 sets x 22 reps
1 set x 6 reps (just to total 50 reps)
I'm not sure baout those extra 6 reps, because they're done at the same weight and are obviously not that challenging. But I'll stick to Waterbury's method for now and see where I go.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
I've been a lazy loger! I'm actually doing Huge in a Hurry now. My plan is to bulk up a little bit with the eventual goal of building strength. I started Huge in a Hurry at 160lbs, and to me that wasn't big enough for the eventual strength goals I wanted. I'll get back to logging, probably right after thanksgiving. I should be starting Phase 2 of the Get Big program from Huge in a Hurry.
The goal weight is 170lbs, but at the same body fat %-age I'm currently at. So I figure this will take several months of slow gains.
After that I'll jump back into 5/3/1.
Oh, I'm also taking a few days off, because I pulled my back on chin ups. I seem to always do this once a year. Chins are pissing me off because I'm so weak at them and I keep injuring my back on them (not sure how that happens!).
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Congratulations on 4 wheeling it!
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