Gamechanger: Gain 30, Pull 500.

Sci said:
Lying Laterals: 10s ... Ouch, nevermind, I did these on Sunday and it was fine. But I might have done too much, because my right supraspinitus was in pain trying to do these.
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Same thing I did to my left supraspinatus... When doing lying laterals I've found that it is very easy to essentially over rotate the motion so you are almost doing an elongated external rotation... obviously puts too much strain on the supraspinatus. For these exercises now, I've shortened the ROM a little to ensure this doesn't happen.
 
Sci said:
In the middle of a 9 Day HST SD. Working a ton of hours, so not really deconditioning much, but definitely recovering and healing up from last brutal cycle.
Really enjoying Intermittant fasting. I don't think there is any magic to it, I just think it's a very efficient way to manage calorie and nutrient intake. I have managed to maintain mass. Hovering around 219 lbs. (100 kg)

Worked 12 hours straight, came home and did some burn sets to loosen up my tight, aching shoulders.

Bent Rear Laterals: 10s x20
Lying External Rotations: 10s x20
Side Lying Laterals: 10s x20
Front Laterals: 10s x20

Infraspinitus stretch.
Hamstring Stretch.
Pectoral Stretch.

Ahhhh... Felling much less aching from work.

Will return on Tuesday for a fullbody lifting blitz.

Gonna really blast the upper back and shoulders this next cycle.
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Just for curiosity's sake, what is your vocation?




That's an awful lot of laterals :p
 
For Personal reasons I am going to be able to hit the gym more frequently for at least a couple of weeks, so I am going to do a Push/Pull split and see how it goes.

1-2 warmup sets
3 work sets of each:

Pull
Romanian Deadlift
WG Pulldown
Cable High Row
Reverse Fly

Push
Hack Squat
Uni-Calf Raise
Decline Bench
DB Press

I will be in the gym 4-5 days week alternating A/B, Push/Pull workouts.
Probably start out heavy with sets of 8, since I am cutting this cycle.
 
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Push 3x8
Decline Bench: 185
DB Press: 60s
Hack Squat: 340
Uni-Calf Raise: 300(bw+80)
Cable Front Laterals: 10
 
Pull 3x8
Romanian Deadlift: 315 (beltless)
WG Pulldown: 165
Cable High Row: 160
Reverse Fly: 100
Seated Leg Curl: 135
 
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I like the split. I can now workout 5 days/ week, and get in and out of the gym fast!

Fullbody had me going to the gym more infrequently, but the fullbody sessions were getting exhausting, now that I am getting into more advanced-intermediate strength levels, I like the more frequent, shorter gym sessions. Push/Pull makes a great split because there is very little overlap between training sessions.

Obviously "Push" day is for the pushing muscles of the arms and legs: Pectorals, triceps, front deltoids, quadriceps and calves.

"Pull" day is for the pulling chain of the body. Biceps, upper and lower back, rear delts and hamstrings.

Abs get overall light indirect work with compounds on both days. No arm isolations yet, as the upper body compounds really strain the arms heavily as it is. I may throw in some arm stuff if needed, but I doubt it, since I am cutting anyway.
 
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Interesting observation.

I've found an upper-lower split that I like over the last 3 months. But I think I prefer to balance out push-pull on the same day and keep the exercise selection to a minimum. I suppose your set up is not especially different, although quadriceps can go either and aren't really 'push' per se (pushing action, but not drawing on any of the other pushing muscles).
 
Upper lower split is more traditional and is another great option. The main reason that I didn't do that is Romanian deadlifts which work the upper back as hard as the lower body. Also, upper/lower tends to be lopsided as I have more upper body exercises than lower body exercises.

Both good splits though, upper/lower or push/pull.
 
Just out of interest Sci, how many calories are you consuming now? What are you eating? Once I get fat enough Ill be cutting again and using IF protocols again. Ive pretty much ditched it now as its just too expensive to eat that much meat now.
 
Eating around 2400 calories, which is just below maintenance, enough for a slow cut.

Lots of chicken, fish, whey protein milkshakes,
Beans, veggies, bread, rice, fruit. High protein, medium carbs, low fat.

Nothing fancy. I couldn't bulk doing Intermittant Fasting, but it's great for cutting. It's easier for me to fast and feast, than to simply eat like mouse around the clock.
 
Dropped volume to 2 sets each instead of 3 sets. I just don't have the energy for 3 working sets. It's more efficient for me to get through 2 working sets and move on, I just don't have the time or the energy for more volume while on a restricted diet. And I doubt it makes a difference in retaining lean mass, to do extra volume on a cut anyway.
 
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I've found that I can get away with what Bryan considers maintenance lifting while on a diet and I won't lose much if anything, especially on a IF style setup.
 
Tension threshold exposure is much more important than volume whilst cutting, in my experience.

It's mildly ironic that volume sometimes adds/contributes to the cals to create a cut deficit :p
 
I would have burned out my strength levels faster to continue with 3 working sets per exercise. 2 hard sets should be the perfect dosage to maintain strength and lean tissue, while restricting calories.
 
Strained my right trap again, and the levator muscle on the neck...I may have been overtraining that area again. Did 3 sets of Romanian Deads off a rack with 335x8. That's when I decided to drop the volume to 2 sets. It was just too much volume for my beat up upper back. Especially since I still have sets of cable rows to get through afterward. DB Press, Pulldowns, almost everything is working the upper back and traps in some way. That's the only overlap I didn't program around.

But especially RDL's, doing 335x8 for 3 sets is just overstrained on my upper traps and neck muscles. Basically doing these like straight-leg rack pulls, awesome on the entire posterior chain.
 
Sci said:
I would have burned out my strength levels faster to continue with 3 working sets per exercise. 2 hard sets should be the perfect dosage to maintain strength and lean tissue, while restricting calories.
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I did almost always only one working set throughout the entire cut. PR´s in every exercise whilst at my leanest, to boot.
 
gbglifter said:
I did almost always only one working set throughout the entire cut. PR´s in every exercise whilst at my leanest, to boot.
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I may drop to one work set once I get to the heavy part of the cycle. One set HIT training is excellent for cutting, great for maintenance training in my experience.
 
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