Fred´s Log

Discussion in 'Training Logs' started by Fred, Apr 21, 2015.

  1. Fred

    Fred Member

    This is my first training log.

    I will post the sessions and keep them actual as much as possible.

    Any critic/help will be very welcome as i am new to HST.


    I am starting to Cut back to 10% BF (Abs visible)

    Currently 18-20% BF.
    BW: 87.8
    Waist: 93cm

    Calories: starting with 2500 Kcal, 1 cheat meal a week


    My training scheme:
    Push/Pull 6 times a week with A (Push) and B (Pull) training.

    I am training with my 5 rep maxes after the HST cicle.


    A: 3x week
    Squat 5x100kg
    BP 5x80kgs
    Dips 5x BW+17.5kgs
    Overhead Press 5x50kgs
    Calf raises 2x8
    Buterrflies: 2x8

    B 3x week
    Deadlift 5x130kgs
    Pendlay Row 5x80kgs
    Chins 5x BW+17.5kgs
    Barbell Curls 1x8
    Shrugs 2x8
    Abs Ab wheel 1x10 + Weighted crunches 1x12

    Each session takes about 45 min.

    GOAL: Maintain (or if possible gain) strenght and lean mass while cutting the fat. (oh yeah and look goooood nekked xDD)

    Feel free to advice about volume etc.
     
    Last edited: Apr 24, 2015
  2. Fred

    Fred Member

    20.4.2015 Cutting
    Routine A

    Squat 1x5 100kg - Good form
    BP 1x5 80kgs - Good form, 1 rep in the tank
    Dips 1x5 - BW+17.5 kg Good form near failure
    Overhead Press 3+2 reps 50kg
    Calf raises 2x8
    Buterrflies: 2x8

    Everything went well
    Form improved on the squats, and bench.
    Bench did not go to failure as in the last train (while bulking)
    50 minutes total
    Very little fatigue after, very little pump, no soreness.
     
    Last edited: May 7, 2015
  3. Fred

    Fred Member

    21.4.2015 Cutting

    Deadlift 1x5 (2+2+1) 130kgs form broke after 4 reps
    Pendlay Row 1x5 (3+2) 80kgs, Bad form, bar touched chest on the first 2 reps only)
    Chins 1x5 BW+17.5kgs Good form, went near failure
    Barbell Curls 1x8
    Shrugs 2x8
    Abs Ab wheel 1x10 + Weighted crunches 1x12

    (Did it 20 minutes ago)

    Everything went well with the exception of deadlift, i am still trying to rebuild this, can keep great form at 120kgs, 130kgs still tends to lift my ass first, still went better, cant do them all at once, did them in a 2+2+1 myo rep style, last rep bad form.
     
    Last edited: May 7, 2015
  4. TangoDown

    TangoDown Member

    This could be because the bar is a little too out in front of you. Your shin angle may need to be more vertical before the pull, which means your hips would probably end up higher during the setup.
     
    Fred likes this.
  5. Fred

    Fred Member

    Yes could happen. I try to put it mid foot, i also have 184cm height with long legs, so my problem is squating the weight VS SLDL form (ends up in one of the two, most of time SLDL).
    I have been trying to correct this for a while but cant still manage it at that weight but is improving every session. I tape myself so i can call names and improve myself ;)
    Easy to do with 100kg so 130 should not be far down the road ;)
     
  6. Jester

    Jester Well-Known Member

    IMO, you should add the weights to your logs. Much easier to track and for folks to provide relevant feedback.
     
    Fred likes this.
  7. Fred

    Fred Member

    Will do thanks!
    Done!

    Any feedback on volume @Jester?
     
    Last edited: Apr 22, 2015
  8. Fred

    Fred Member

    Routine A Cutting

    Squat 1x5 105kg - RPE 9 - Decided to add 5kg as previous session i felt i had another rep in the bank. (PR!)
    BP 1x4 82.5kgs RPE 10 - Failed last rep even after 30seconds rest
    Dips 1x5 - BW+20 kg RPE 9.5
    Overhead Press 3+2 reps 50kg form improved, no leg drive. RPE 10
    Calf raises 2x8
    Buterrflies: 2x8

    Overall a good training my legs shook a while from the squats, felt great doing 5x 105kg while cutting.
     
    Last edited: May 7, 2015
  9. Jester

    Jester Well-Known Member

    I think it's about right for someone at your level doing 6 days a week.

    I would probably add in a 2nd set to Squats & Deadlifts. When your progress stalls on the rest, add in that second set to the compounds etc. Isolations won't need extra sets for a LONG time.
     
  10. Fred

    Fred Member


    The second set of squats and deads will it be at the same weight?

    I am doing a cut so a stall is to be expected and probably fast, should i add that secand set? or should i wait until my calories are back up?

    I find it dificult to sustain the weights for a second set and would go to failure in both squats and deads (deads i alrready do myo rep styled so i can bread between reps).

    Thanks
     
  11. Jester

    Jester Well-Known Member

    Yes, 2nd set at same weight. If you can't do the 5 reps, stop one rep short of failure.

    No, don't add sets to the others if you are cutting.

    Personally I would not to myo reps for deads. If you need to make them into clusters, that would be preferable. e.g. If you have to do 1x5 at 150kg, but cannot do the 5 reps, cluster those reps so you achieve your rep target of 5 reps at 150 kg but do not achieve failure. It might be you can only do 3 reps before failure. Then take a 2 minute break, and do the last 2 reps. It might be 2-2-1. Or even 5 singles if you're having a particularly tired day.

    That is the beauty of clustering; you're working towards a rep-goal at X-weight, rather than a set-rep matrix at X-weight.
     
  12. Fred

    Fred Member

    Will try it today @Jester. Thanks
     
  13. Fred

    Fred Member

    21.4.2015 Cutting

    Deadlift 1x5 (3+2) 130kgs form broke on the last rep still improved.
    Pendlay Row 1x5 (3+2) 80kgs, Bad form, bar touched chest on the first 2 reps only) no improvments here :(
    Chins 1x4+1 BW+20kgs
    Barbell Curls 1x8
    Shrugs 2x8
    Abs Ab wheel 1x10 + Weighted crunches 1x12

    Could nota performance a second run on deadlifts. Will keep trying next training.
     
    Last edited: May 7, 2015
  14. Fred

    Fred Member

    24.4.2015 Cutting

    Squat 1x4+1 107.5kg (+7.5kgs) - Another rise in weight.
    BP 1x5 82.5kgs (+2.5kgs) RPE 10!
    Dips 1x5 - BW+20 kg RPE 9
    Overhead Press 1x5 50kg RPE 10
    Calf raises 2x10
    Buterrflies: 1x8 (Was really tired and cut this in half)

    Did the training first thing in the morning, i was awake by 45 minutes, still felt weak and that made an impact, especially on recovery times. Training lasted more than it should (1h10), i hate to train less than an hour after getting out of bed but today had no choice.
    Still, added weight to squats, felt good, went really deep (Thats what she said xDDD)
    BP was really really hard at 60kgs, never thought i would get the 5 reps, but did it :)))

    Will increase Dips next training and overhead maybe.

    BW: 86.8kg
    Waist: 91cm
     
    Last edited: May 7, 2015
  15. Fred

    Fred Member

    25.4.2015 Cutting
    In brackets the weight diference between the beginning of the cicle and the daily weight.


    Deadlift 1x5 (3+2) 130kgs cant seem to get more weight here. Still form problems.. RPE 9
    Pendlay Row 1x5 80kgs RPE 10
    Chins 1x5 BW+20 (+2.5)kgs RPE 10
    Barbell Curls 0
    Glute Ham raise 5+3 slight help pulling.
    Shrugs 2x8
    Abs Ab wheel 0 + Weighted crunches 1x12

    An injury prevented me from doing curls and the AB wheel. After the DL felt something in the left elbow. After the Chin ups forearm went dorment so i had to stop.
     
    Last edited: May 7, 2015
  16. Fred

    Fred Member

    Final week weight: 86.1. (-1.7) kg


    Raising the calories to 2700 (+300) as i AM loosing too fast!

    Measures:
    Bis: 32 relaxed (0) / 36 (-1) flex
    Waist 90 (-3)
    Chest: 105 (+2) / 96 (0)
    Leg 60 (0)

    Performance keeps rising so i guess o shouldnt worry.
    Chest is bigger??? A nicesurprise! Measured 3 times to be sure.
     
  17. Jester

    Jester Well-Known Member

    If your strength is not reducing/stalling, then I don't think you're losing weight too fast.

    Sounds like a very nice metabolism to have.
     
  18. Fred

    Fred Member

    Thanks @Jester :)
    Allways lost weight quick. Usually lost strenght due to bad diet and bad training príncipes (high rep to loose weight) hope this time i really can do this!
     
  19. Fred

    Fred Member

    27.4.2015 Cutting
    In brackets the weight diference between the beginning of the cicle and the daily weight.

    BW 86.4

    Squat 2+3+2 107.5kg (+7.5kgs) - bad form made the bar roll up in the 2nd rep. RPE 10

    BP 1x5 85kgs (+5kgs) had help in the last rep. RPE 10

    Dips 1x5 - BW+22.5 kg (+5 kgs) (3+0+3 rested to little and cpuldnt get 2 more reps, so i rested a little longer. RPE 10

    Overhead Press 1x5 52.5kg (+2.5 kgs) RPE 10
    Calf raises 2x10 140kgs (+10kgs)
    Buterflies: 1x6 25 kgs (+5kgs)

    Elbow pain was still felt. Although i AM better it afected my bench press and squat.
     
    Last edited: May 7, 2015
  20. Fred

    Fred Member

    28.4.2015 Cutting
    In brackets the weight diference between the beginning of the cicle and the daily weight.

    BW: 86.4


    Deadlift 1x5 130kgs FINALY!! 5 reps Done no pauses. I think form was good but could not film it. Did 1x140kgs and form broke.

    Pendlay Row 1x5 80kgs RPE 9.5 form improvments.

    Chins 1x3+1+1 BW+22.5 (+5kgs) RPE 10 elbow pain!! Considering a switch to pull ups if pain continues.

    Barbell Curls 1x8 39kgs mild elbow pain!

    Glute Ham raise 5+4 slight help pulling.

    Shrugs 2x10 90kgs (+10kgs)

    Abs Ab wheel 0 (pain)+ Weighted crunches 1x12


    Elbow is still an issue, its better but still bothers. I needed a couple of days to recover it, but as long as its getting better and the pain is confined to some specific movements i will postpone an eventual break.
     
    Last edited: May 7, 2015

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