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colby2152
03-18-2007, 10:15 PM
Results from 8th cycle:

1/15/07: 235 @ 15.5% bodyfat
3/9/07: 231 @ 13.7% bodyfat

My 9th cycle will be 9 weeks long lasting until (yay, my graduation) in mid-May. I think I can lose 12-13 pounds by then with most of that being fat.

This cycle will be a high frequency alternating core compound workout based on Fausto's Simplify and Win thread. I want to train 3 to 6 times a week, depending on the weather (I may opt for running outside on an off day instead of lifting.)

A WARMUP:
Obliques
Incline Crunches
A WORKOUT:
Deadlift
Arnold Press
Bench Press
Rows
Calf Raises

B WARMUP:
Hyperextensions
DB Side Bends
B WORKOUT:
Squats
Clean & Press (starting off light)
Dips
Chins
Calf Raises

EDIT: Switched exercises between A and B.

colby2152
03-18-2007, 10:15 PM
Also, the warmups will be similar to an HIT workout doing 3 sets of 15, 10, and 5 reps. I want to improve my core strength by doing this. I'll also warmup with very light squats on workout A.

I will use some of the research Lyle McDonald extrapolated mentioned in my Optimizing Your Caloric Intake thread. I'll also use my Uniform Loss of Weight assumption to make things a bit more simple, and to keep my deficit on the safe side of cutting.

Under ULW, I use a goal weight of 220 with my starting bodyfat% of 14%. This gives me a BMR of 2228 calories per day using the Katch-McArdle equation at a sedentary state. Including light day-to-day activities, my BMR shoots up to about 2450 calories which is about 11 times my weight, so that's lower than bodyweight multipliers. I want to have a really good cut, so underestimations like this are needed.

Fausto
03-19-2007, 04:38 AM
As always...very organized. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">This cycle will be a high frequency alternating core compound workout based on Fausto&#39;s Simplify and Win thread. </div>

Thanks for the leap of faith there&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

And hey...starting to think of that old song...&quot;this boy&#39;s gonna make it, this boy&#39;s gonna get there&#33;&quot;

Keep it up and good luck with graduation&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

Joe.Muscle
03-19-2007, 07:29 AM
Colby.

Obviously the high frequency works great for you.

Thats awesome that you have shed 2 points in Bodyfat already yet only lost about 4 pounds.

Good job&#33;

colby2152
03-19-2007, 10:47 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thats awesome that you have shed 2 points in Bodyfat already yet only lost about 4 pounds.</div>

Keep in mind that is just an estimate, but the mirror doesn&#39;t lie&#33;

colby2152
03-19-2007, 05:55 PM
Okay, some notes and question about my first workout...

Notes: The workout, like every first one off an SD was amazing. The smaller amount of exercises let me do higher volume, and focus more on each exercise. I am switching the DB Side Bends with the Incline Crunches since I already have the Obliques covered in my Warmup A. Also, I have a slight strain in my left pec, but there were no problems whatsoever today.

Here is the new routine...

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">A WARMUP:
Obliques
Incline Crunches
A WORKOUT:
Deadlift
Arnold Press
Bench Press
Rows
Calf Raises

B WARMUP:
Hyperextensions
DB Side Bends
B WORKOUT:
Squats
Clean &amp; Press (starting off light)
Dips
Chins
Calf Raises</div>

Question: Since I count how many calories I burn everyday, how many minutes should I use for my workout: the entire workout or only when I am lifting? I have been going with the entire workout because my heart rate is up between exercises, I superset, and change the weights on the bar.

Enough for now... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

colby2152
03-20-2007, 08:24 PM
Bump to my last question..

My Thoughts on the Clean &amp; Press
The exercise is very taxing and aerobic, not something I want from a core compound exercise at the beginning of my workout. As usual, I am changing up my routine within the 1st week...

liegelord
03-21-2007, 01:21 AM
I&#39;d stick with it, it&#39;s a great exercise. Don&#39;t do more than 5 reps a set though, I think we already pointed out that&#39;s a recipe for disaster.

faz
03-21-2007, 10:56 AM
use it at the end of your workout.

colby2152
03-21-2007, 01:10 PM
Leige, should I just cluster the reps or work with 5 rep sets?

Faz, use what at the end of my workout, C&amp;P?

colby2152
03-21-2007, 01:11 PM
<div>
(faz @ Mar. 21 2007,10:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">use it at the end of your workout.</div>
Oh, you&#39;re talking about the calorie counting...

faz
03-21-2007, 01:27 PM
do the clean+press at the end just take a good break after your last exercise then go for it,because you know its the last exercise it sometimes gives you an energy boost(or kick up the arse http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif )

colby2152
03-21-2007, 01:43 PM
<div>
(faz @ Mar. 21 2007,13:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">do the clean+press at the end just take a good break after your last exercise then go for it,because you know its the last exercise it sometimes gives you an energy boost(or kick up the arse http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif )</div>
This is the same argument people have with squats and deadlifts. The one key difference is the aerobic effect of C&amp;P&#39;s, which may be the deciding factor in their placement. I definitely have to stick to lower reps than 15 though&#33;

Slapshotz
03-21-2007, 10:52 PM
Great numbers on your last cycle, Colby&#33;

colby2152
03-22-2007, 06:27 PM
<div>
(Slapshotz @ Mar. 21 2007,22:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great numbers on your last cycle, Colby&#33;</div>
Thank you... strange enough, I have put on weight since then and slimmed down. I&#39;ll wait till the end to get a true comparison of results though.

Leige and Faz, thank you for the C&amp;P input. I did 3 5 rep sets (1 warmup) at the end of my workout. It felt great and was as fun as I originally anticipated. I still don&#39;t think I am doing it right as I haven&#39;t found a direct link to how to do a C&amp;P. I am not doing the squat-jerk motion that the Clean &amp; Jerk has...

colby2152
03-23-2007, 05:54 PM
Deadlifts were a bit tough today: 15 x 200, I managed to do one set at 12 reps with the next sets at 7 and 5 reps respectively. Maybe it&#39;s the cutting that is getting to me, or the super high freqeuncy. I lifted every day this week since Monday. Hopefully the weekend will give my muscles some rest since I am only doing cardio. If not, I will have to start taking the creatine a bit early.

Slapshotz
03-24-2007, 07:24 PM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Maybe it&#39;s the cutting that is getting to me, or the super high freqeuncy</div>

High volume/frequency while cutting is the single hardest thing a bb&#39;er can do. We&#39;ve all been there. While cutting, strength loss is inevitable for most of us. If it happens, embrace it&#33; It&#39;s part of the price for strutting around with a 6-pack http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

colby2152
03-24-2007, 08:36 PM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">High volume/frequency while cutting is the single hardest thing a bb&#39;er can do. We&#39;ve all been there. While cutting, strength loss is inevitable for most of us. If it happens, embrace it&#33; It&#39;s part of the price for strutting around with a 6-pack http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif
</div>

I&#39;ll measure how much creatine I have left and start taking it at a point that it will run out at the end of my cycle due to lack of funds. I did spend a couple bucks today to get some lifting gloves and a new nalgene bottle. My last gloves were long and torn apart last fall. Heavy deadlifts are really starting to tear apart my hands, so the gloves are a worthy buy.

Hopefully, the weekend rest should help me out for this upcoming week. As mentioned in my deadlifts/hamstrings thread (http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=ST;f=15;t=13603;), I started my cardio today. Endurance isn&#39;t as bad as I thought it was (this is the first time I ran for longer than two minutes since my appendectomy in October). I did a few sprints which felt great. I&#39;ll do some HIIT tomorrow. Hopefully, HIIT will have a good impact on my strength in deadlifts and even squats. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif

faz
03-26-2007, 04:46 AM
<div>
(colby2152 @ Mar. 22 2007,23:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Slapshotz @ Mar. 21 2007,22:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great numbers on your last cycle, Colby&#33;</div>
Thank you... strange enough, I have put on weight since then and slimmed down. *I&#39;ll wait till the end to get a true comparison of results though.

Leige and Faz, thank you for the C&amp;P input. *I did 3 5 rep sets (1 warmup) at the end of my workout. *It felt great and was as fun as I originally anticipated. *I still don&#39;t think I am doing it right as I haven&#39;t found a direct link to how to do a C&amp;P. *I am not doing the squat-jerk motion that the Clean &amp; Jerk has...</div>
i do it this way but dont split my legs for the jerk,just bend my knees and push.
http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html

colby2152
03-26-2007, 03:36 PM
Strength still down in the 15&#39;s along with CNS burnout. I&#39;m going to start drinking gatorade with creatine monohydrate very soon.

colby2152
03-27-2007, 08:58 PM
No creatine yet, but I was in the zone. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif I feel that I will need to lift with more emotion while my strength isn&#39;t all there. I am flat out sick of the 15&#39;s though. I may limit the 15&#39;s to one week in future cycles.

As far as the C&amp;P is concerned, I am sticking with 5 reps for the entire cycle adding weight ever so slowly. Today, I lifted 75 lbs in 3 sets with relative ease.

I also did shoulder horns with 20 lb DB&#39;s at the end of my workout. Did 10 reps each for both arms. My right shoulder is a bit weaker than my left.

liegelord
03-27-2007, 10:31 PM
<div>
(colby2152 @ Mar. 21 2007,13:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Leige, should I just cluster the reps or work with 5 rep sets?</div>
Clustering is good because you won&#39;t fatigue as fast. What&#39;s important is to not let your form break down.

colby2152
03-28-2007, 01:43 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Clustering is good because you won&#39;t fatigue as fast. What&#39;s important is to not let your form break down.</div>

I hear you. I have been doing that with squats too.

I invented my own form for the C&amp;P&#39;s. I took out the spring action and widening of the stance of ther jerking motion. I just deadlift the bar off the floor, but pull it up to my chin with my elbows downward like the real C&amp;P. I then press it with a wide stance using my quads for support and balance.

liegelord
03-29-2007, 12:16 AM
Sounds more like you&#39;re doing an upright row.

colby2152
03-29-2007, 01:38 PM
Bent Over Row (http://exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html)??

My back is straight, and I pull the bar up to my chin, and then press. It&#39;s the movement w/o the jerk.

abarlament
03-29-2007, 02:46 PM
If it&#39;s what I think it is, it&#39;s called a continental clean.

scientific muscle
03-29-2007, 08:42 PM
The clean is an explosive pull from floor to shoulders. The bar is actually pulled up so fast, it is thrown up and caught. The whole body is involved.

http://www.exrx.net/AnimatedEx/OlympicLifts/Clean.gif

colby2152
03-30-2007, 12:11 AM
I&#39;ll need to reset form next week. With the press at the end, it has turned into one giant standing military press.

Lol
03-30-2007, 12:38 AM
<div>
(scientific muscle @ Mar. 30 2007,01:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The clean is an explosive pull from floor to shoulders. *The bar is actually pulled up so fast, it is thrown up and caught. *The whole body is involved.</div>
Even if you watch Oly lifters using really heavy weights, they still manage to leave the ground with their whole body after the explosive pull off the floor and just before they drop down to catch the bar in the low front squat position. Truly awesome. Check out Chakarov doing a spot of training and watch his feet:

Chakarov (http://www.youtube.com/watch?v=2jr1FuaoDco)

colby2152
04-02-2007, 05:59 PM
Just started 10&#39;s... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

Lower back soreness is going away. I stretched a bit more before and during my deadlifts with these weights...

reps x lbs
10 x 45
10 x 135
10 x 185
7 x 185 (some soreness)
7 x 135
10 x 45

The rest of the workout (rows, bench, calfs, arnold press) went great&#33;

I am taking hyperextensions out of my warmup routine due to lower back soreness. It&#39;s a bit too much frequency. This was discussed in a side thread - sore lower back (http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=ST;f=15;t=13626;)

Four week creatine supplementation will start soon. I am on a budget, and I have 24 days worth (I&#39;ll skip the creatine on a Sunday) of creatine servings. When should I take the creatine?

A) 2 weeks of 10&#39;s, first 2 weeks of 5&#39;s
B) last week of 10&#39;s, first 3 weeks of 5&#39;s
C) last 4 weeks of cycle - the 5&#39;s

I have six weeks left in the cycles, this week and next week are 10&#39;s, and then I have the 5&#39;s. I am leaning with B/C.

Slapshotz
04-02-2007, 08:18 PM
If you&#39;re going to do creatine, I vote for the last 4 weeks when you&#39;re lifting you&#39;re heaviest. You&#39;ll get an immediate weight gain of about 5 pounds (water weight), and that should help you keep it in high gear when you need it the most http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

colby2152
04-03-2007, 11:41 AM
<div>
(Slapshotz @ Apr. 02 2007,20:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">If you&#39;re going to do creatine, I vote for the last 4 weeks when you&#39;re lifting you&#39;re heaviest. You&#39;ll get an immediate weight gain of about 5 pounds (water weight), and that should help you keep it in high gear when you need it the most http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif</div>
I was thinking the same thing as well, but the reason why I wanted to take creatine closer to the middle of my cycle was because of this thought proceess. If I take the creatine now, then my strength should be boosted slightly while on it. In effect, my strength will still be up after I am done taking the stuff.

abarlament
04-03-2007, 05:10 PM
Good thought process. What kind of creatine are you using? I hope not the high priced crap.

colby2152
04-03-2007, 05:32 PM
<div>
(abarlament @ Apr. 03 2007,17:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good thought process. What kind of creatine are you using? I hope not the high priced crap.</div>
GNC Creatine Monohydrate

I&#39;ll mix it with gatorade so it has the glucose pathway to the muscles.

Side note: didn&#39;t lift today since it was such a nice day... ran and played Ultimate. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif

Slapshotz
04-06-2007, 11:05 AM
[quote]In effect, my strength will still be up after I am done taking the stuff.[/quote}


hmmmm.....that&#39;s debateable. I dunno how long you get the benefit after you stop taking it. Maybe start the loading phase the week b/4 your 5&#39;s...unless you&#39;re sure the strength will carry through the 5&#39;s without it, but I&#39;m pretty sure you&#39;ll lose the benefit within a week of stopping it.

ChrisHouston
04-07-2007, 09:38 AM
<div>
(Fausto @ Mar. 19 2007,09:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">And hey...starting to think of that old song...&quot;this boy&#39;s gonna make it, this boy&#39;s gonna get there&#33;&quot;</div>
This has been bugging me since I read it yesterday... I finally remembered enough details to Google it and find it was the first single by the South African band Sweatband (featuring Wendy Oldfield) in 1986.

If you&#39;re interested, you can find out more and even listen to the song here (http://www.rock.co.za/files/sweatband.html).

Sorry, that&#39;s very off-topic.

colby2152
04-09-2007, 02:34 PM
I&#39;ll be back at the gym tomorrow. Unfortunately, I missed four workouts due to a bad stomach flu. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

colby2152
04-17-2007, 02:00 PM
It turns out that I was sick for two weeks with a bacterial infection in my stomach. Medicine has cleared that up and I feel fine. I plan on going back to the gym come Thursday. I am going to restart my 10&#39;s, but should I start creatine yet? The dehydration after being sick and dehyrdrated for that long may not be a good thing.

bluejacket
04-17-2007, 04:05 PM
as long as you can drink an abundance of water when you start the creatine (as recommended) you should be fine. i imagine the days leading up to thursday will give you plenty of time to reverse any dehydration.

having said all that, whenever i am recovering from something like the flu (any vomiting that lasts at least a day) i always need to ease back into my normal eating sched/plans. i just dont have the appetite and it seems overeating as well as rich or unusual foods are quick to make me queasy. of course, everyone is diff. so if this hasent been a concern in the past (bouncing back from illness) i doubt it would be one now.

good luck, glad to hear your better.

Slapshotz
04-18-2007, 01:54 PM
<div>
(colby2152 @ Apr. 17 2007,14:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It turns out that I was sick for two weeks with a bacterial infection in my stomach. *Medicine has cleared that up and I feel fine. *I plan on going back to the gym come Thursday. *I am going to restart my 10&#39;s, but should I start creatine yet? *The dehydration after being sick and dehyrdrated for that long may not be a good thing.</div>
Sorry to hear that, colby....I get that bug myself a couple times a year, and it&#39;s not much fun.

My doc gave me this advice when I came back from a stomach bug, and I&#39;ll pass it on to you...your muscles/tendons/ligaments will have residual weakness coming off the sickness. The virus actually attacks these structures, so during your first couple of workouts, don&#39;t go heavy at all...your risk for injury will be much greater. I&#39;d start with a full week of 15s, first.

Totentanz
04-18-2007, 02:08 PM
<div>
(colby2152 @ Apr. 17 2007,14:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It turns out that I was sick for two weeks with a bacterial infection in my stomach. Medicine has cleared that up and I feel fine. I plan on going back to the gym come Thursday. I am going to restart my 10&#39;s, but should I start creatine yet? The dehydration after being sick and dehyrdrated for that long may not be a good thing.</div>
That sucks&#33; I hope you didn&#39;t lose too much weight.

You should be able to tell when you are hydrated again by the bounce back in weight gain.

colby2152
04-18-2007, 04:39 PM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My doc gave me this advice when I came back from a stomach bug, and I&#39;ll pass it on to you...your muscles/tendons/ligaments will have residual weakness coming off the sickness. The virus actually attacks these structures, so during your first couple of workouts, don&#39;t go heavy at all...your risk for injury will be much greater. I&#39;d start with a full week of 15s, first. </div>

I am lifting tomorrow - very light 10&#39;s. Thanks for the tip.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
That sucks&#33; I hope you didn&#39;t lose too much weight.

You should be able to tell when you are hydrated again by the bounce back in weight gain.</div>

I am just getting back into a normal diet, so I will not start the creatine until at least next week or maybe the week after that. I stepped on the scale today, and the results were surprising of how much weight I lost.

Two Weeks Ago: 237
Today: 227

I feel most of it was fat as my gut got smaller and my face is a bit more chiselled. (sp?) It&#39;s a guarantee that I did lose some muscle with loss of strength being the major problem. I will be eating at maintenance this week, and finish off with a slow cut.

colby2152
04-24-2007, 11:25 AM
I waited till this week to get back in the swing of things. Being sick took two and a half weeks out of my cycle, but that will not stop me&#33; I am feeling pretty sore from yesterday&#39;s lifts...

10 Rep Sets
2 x 200 Deadlifts
3 x 250 Dips (bw included)
3 x 120 Rows
2 x 20 Arnold Press (20lbs per DB)
2 x 180 Calf Raises
3 x 35 Cuban Presses

The Cubans were noticeably a lot tougher. I had the cluster the second set of deadlifts. I think the weight on the Dips was a bit high as they were a replacement for bench press which is always taken at the gym (there are 12 benches too&#33;)

Here&#39;s my strategy for the rest of the cycle. Eat near maintenance for this week and slowly cut there on afterwards. I have four weeks till I graduate and head back home, so that&#39;s four weeks at the gym. I will do two weeks of 10&#39;s and two weeks of 5&#39;s. Creatine supplementation starts next week.

Also, I am taking Squats out of my routine&#33; Reason being is that I had to change my entire wardrobe once again for pants/shorts. My family is cursed with Schaeffer thighs, and mine have the size but not the strength in the quads. I cannot train for strength without having noticeable size added. I even thought of doing squats without progression, but the temptation to lift more would probably set in. The only thing I am worried about in the future is the balance of my hamstrings and quads and ripping my knee apart during sports. Any suggestions are welcomed concerning my disposition with squats. Thanks. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

abarlament
04-24-2007, 11:44 AM
WTF are Schaeffer thighs?

colby2152
04-24-2007, 11:47 AM
<div>
(abarlament @ Apr. 24 2007,11:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">WTF are Schaeffer thighs?</div>
I was waiting for that one...

Schaeffer = my last name, of German descent, hence nautrally very big thighs

abarlament
04-24-2007, 04:25 PM
Well, I&#39;ll have you know, I&#39;m not completely lazy, I did google it before I asked http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

colby2152
04-24-2007, 05:40 PM
<div>
(abarlament @ Apr. 24 2007,16:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, I&#39;ll have you know, I&#39;m not completely lazy, I did google it before I asked http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif</div>
LOL, I can see you didn&#39;t find much...

liegelord
04-24-2007, 10:08 PM
<div>
(colby2152 @ Apr. 24 2007,11:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Any suggestions are welcomed concerning my disposition with squats. Thanks. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif</div>
Do front squats or squat cleans.

colby2152
04-25-2007, 10:51 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Do front squats or squat cleans.</div>

The problem is not with the exercise, but the muscle growth in my already huge legs. The only thing I worry about is an unbalanced proportion between my hamstrings and quads. That is how athletes blow out their knees with ligament injuries.

colby2152
04-30-2007, 04:43 PM
Squats have been forgotten everywhere but in my warmup. I think I need a better stretching routine for my lower back. Anyone have some input there?

Good news... strength is coming back fast and I started creatine supplementation today.

colby2152
05-02-2007, 05:55 PM
It&#39;s been a good week so far...

I pounded out 10 reps of 225 lbs on deadlift yesterday and today. I tried to add 10 lbs and do another 10 reps, but I only managed 5. Skin on the underside my ring finger (no ring here) got caught in my grip and it hurt real bad. My gloves have open fingers, so the area is exposed for a situation like this. Anyone else have problems like this?

I&#39;m still looking for a better stretch routine for my lower back too.. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

liegelord
05-02-2007, 10:11 PM
I mentioned front squats and squat cleans because the loads with be lighter than with back squats. The lighter loads should not stimulate growth.

colby2152
05-07-2007, 04:38 PM
Thanks Leige, but for now I am just cutting out squats outside of warming up.

First day of 5&#39;s went well today. Hopefully I will be able to test my RM&#39;s at the end of next week - still taking creatine and hydrating all the time.

I am going to once again try to use straps this week for deadlifts. I don&#39;t want to have my finger pinched like it was last week.

Third time&#39;s a charm... does anyone know of a good stretch for the lower back?

Thanks,
Colby

colby2152
05-09-2007, 03:10 PM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Third time&#39;s a charm... does anyone know of a good stretch for the lower back?</div>

bump?

ChrisHouston
06-06-2007, 12:19 PM
Hey Colby

Don&#39;t know how your program&#39;s going, but I thought I&#39;d say I ripped it off for my current (cutting) cycle. I&#39;m having great results, and really enjoying it, which is a first for a cut.

Chris.

colby2152
06-06-2007, 07:23 PM
<div>
(ChrisHouston @ Jun. 06 2007,12:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey Colby

Don&#39;t know how your program&#39;s going, but I thought I&#39;d say I ripped it off for my current (cutting) cycle. I&#39;m having great results, and really enjoying it, which is a first for a cut.

Chris.</div>
That&#39;s great to hear... after some layoff and caloric increase, I am back at a cut, but with a psuedo HST-HIT mix. I am afraid to call it a cycle, but at least I am lifting.