mickc1965 training log

I like your routine. I wouldn't mess with it. Once you're in a caloric deficit just keep the loads heavy (as they will be in the 5s).
In fact, what I might do is one session of 10s in the morning and one session of 5s in the evening. A little glycogen depletion in the morning may encourage your body to mobilise some extra fat. The heavy evening session will encourage your body to maintain your lean mass.
 
Lol said:
I like your routine. I wouldn't mess with it. Once you're in a caloric deficit just keep the loads heavy (as they will be in the 5s).
In fact, what I might do is one session of 10s in the morning and one session of 5s in the evening. A little glycogen depletion in the morning may encourage your body to mobilise some extra fat. The heavy evening session will encourage your body to maintain your lean mass.
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Lol, how would you progress this routine, also how would you deal with the maintenance period during summer once target weight is reached
 
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Personally, I don't feel that cycling the loads is really necessary when on a caloric deficit, except perhaps for CNS management. You can cycle the loading a little each week if you like but try to keep your loads as close to what you were doing before your cut. I'd go a little heavier or add the odd rep on days when I felt stronger but I'd try not to reduce the load on days when I felt less energetic. I'd cluster reps instead. I think you may find your set up allows you to lift heavy each session without negatively impacting on your recovery ability too much. See how it goes.
Maintenance is a good time to try to recoup any lost strength from your cut. Do regular cycles but skip 15s and start with 10s. Or, in your case, you could do some 15s in the morning sessions for the first week.
All the best. Enjoy your six-pack and hope you get to show it off if we get a summer. :D
 
Routine A - 10 reps workout 3 (75% of projected 1RM)

Monday 26 May 2014 - Session 1 - 9:00am

Flat Bench 85kgs x 10
BOR 77.5kgs x 10
Landmine Press 53.75kgs x 10
Squat 90kgs x 10
Good Mornings 62.5kgs x 10
Calf Raise 125kgs x 15, 15
 
Routine A - 10 reps workout 3 (72.5% of projected 1RM)

Monday 26 May 2014 - Session 2 - 5:15am

Flat Bench 85kgs x 10
BOR 77.5kgs x 10
Landmine Press 53.75kgs x 10
Squat 90kgs x 10
Good Mornings 62.5kgs x 10
 
mickc1965 said:
Lol, are you saying I should train at 100% of RM for all days or just shy at say 95%?
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I don't think it'll matter all that much if the loads are not maximal. Once the load is around (or over) 85% of your 1RM for any exercise, you'll be recruiting all or most of the fibres for the target muscles. In doing this you will be encouraging protein sparing as you lose weight.
So, if you can keep lifting weights that are close to what you were using prior to your cut then you have a better chance of maintaining lean mass as you shed body fat.
You may need to cluster reps to avoid maxing out all the time to spare your CNS. If your energy level is high then go for more reps; if it isn't then cluster. For some sessions you will feel better than for others, so you'll have to play it by ear.
Eg. If you were aiming for 10 total reps with a load close to your 5RM, one session you might get a set of 5 reps, followed by 3-rep & 2-rep clusters to get your total of 10. Another time you may have to go with 3,3,2,2.
Some folks are able to gain strength on a cut, so you can always try for that if you feel up to it. I am not one of those people, but I do find that I can quickly regain previous strength levels once my cals are above maintenance again.
 
Routine B - 10 reps workout 3 (75% of projected 1RM)

Tuesday 27 May 2014 - Session 1 - 6:30am

Military Press 55kgs x 10
Supinated Chins 94.9kgs x 10
Dips 102.4kgs x 10
Deadlift 122.5kgs x 10
Barbell lunges 60kgs x 10
Calf Raise 125kgs x 15, 15
 
Currently for hamstrings I am doing Good Mornings (Routine A - with squats) & SLDL (Routine C - with hack squats) but it seems to be taking a toll on my lower back, how much of an imbalance would there be if I dropped both of these exercises and added extra rear squats (Routine A) and barbell hack squats (Routine C) bearing in mind deadlifts are performed in Routine B - for clarity my current workout schedule is Monday (A), Tuesday (B), Wednesday (C), Thursday (Rest), Friday (A), Saturday (B) etc, training full body twice daily.
 
Routine B - 10 reps workout 3 (75% of projected 1RM)

Tuesday 27 May 2014 - Session 2 - 5:45pm

Military Press 55kgs x 10
Supinated Chins 94.9kgs x 10
Dips 102.4kgs x 10
Deadlift 100kgs x 8 (realised not put all weight on doh!!!! thought it was a bit easy) 122.5kgs x 10
Barbell lunges 60kgs x 10
 
mickc1965 said:
Currently for hamstrings I am doing Good Mornings (Routine A - with squats) & SLDL (Routine C - with hack squats) but it seems to be taking a toll on my lower back, how much of an imbalance would there be if I dropped both of these exercises and added extra rear squats (Routine A) and barbell hack squats (Routine C) bearing in mind deadlifts are performed in Routine B - for clarity my current workout schedule is Monday (A), Tuesday (B), Wednesday (C), Thursday (Rest), Friday (A), Saturday (B) etc, training full body twice daily.
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Any thoughts on the above.
 
Routine C - 10 reps workout 3 (75% of projected 1RM)

Wednesday 28 May 2014 - Session 1 - 6:30am

Incline Bench 80kgs x 10
Landmine Rows 82.5kgs x 10
BTN Press 53.5kgs x 10
Hack Squat 85kgs x 10, 10
SLDL - decided to drop these for a while
Calf Raise 125kgs x 15, 15
 
For some reason, my lower back seems to be affected by accumulated fatigue more than other parts of my back. You have quite a few movements that work your posterior chain and your frequency is high so, if your lower back is becoming a pain, it makes sense to give it some extra recovery time.
If you drop SLDL you could add in some leg curls instead, assuming you are using a commercial gym.
Do some self-massage of your lower spinal erectors too. I have two tennis balls taped together that I can roll on. Each ball presses on the soft tissue either side of the spine. A five minute rolling session helps me quite a bit. Make sure the tennis balls are hard as soft ones won't have the same effect. Hockey or lacrosse balls are very effective but may be a bit too brutal until you get used to it.
 
Lol, I train at home so no access to leg curl machine - I have decided as of this mornings workout to drop both SLDL and Good Mornings for now and may start them again in a few weeks or so but will up squats and hack squats to compensate by at least one set a day (maybe two but will see how it goes) - have thought about doing some floor glute-ham raises just need to see if can get legs under the bar to hold me down (no one to hold my legs) - I have a trigger point foam roller from my running days so will use that after my evening sessions
 
Routine C - 10 reps workout 3 (75% of projected 1RM)

Wednesday 28 May 2014 - Session 2 - 6:10pm

Incline Bench 80kgs x 10
Landmine Rows 82.5kgs x 10
BTN Press 53.5kgs x 10
Hack Squat 85kgs x 10, 10
 
Weekly weigh in - Friday 30 May 2014

186.2lbs / 84.45kgs - loss of 1b / 0.45kgs

Average nett calorie intake 3205 (gross 3331) carbs @ 43%, protein @ 35% and fats @ 22% - JP3 8.5% (down from 9.14%)
 
Routine A - 10 reps workout 4 (77.5% of projected 1RM)

Friday 30 May 2014 - Session 1 - 6:20am

Flat Bench 90kgs x 10
BOR 80kgs x 10
Landmine Press 55kgs x 10
Squat 92.5kgs x 10, 5
Calf Raise 127.5kgs x 15, 15
 
Routine A - 10 reps workout 4 (77.5% of projected 1RM)

Friday 30 May 2014 - Session 2 - 5:45pm

Flat Bench 92.5kgs x 10
BOR 80kgs x 10
Landmine Press 55kgs x 10
Squat 92.5kgs x 10, 5

As last session of the 10s decided to add 2.5kgs to bench as felt had more in the tank on the bench in this mornings workout
 
Do I understand correctly that you're doing essentially the same workout both morning and afternoon/evening with slight load increases where you feel you're able in the later workout?
 
Yes I do the same workout and generally the load is the same AM and PM but today as it was the last session of 10s (routine A) I felt that could have lifted more than 90kgs on bench so increased to 92.5kgs for evening session
 
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