Tangodown's 2015 Log

[Light Day]

5'8", 166lb

Beltless Paused ATG LBBS: 185lb x 6, x 6, x 6

"Screwing feet into ground" is a good cue for getting knees out.

Spoto Press: 160lb x 8, x 8, x 8

Deficit Deadlift: 255lb x 6, x 6

Shin-scraping cardio...

Machine Row: 165lb x 8, x 6, x 6

Lats got really pumped after this. Need to build work capacity.
 
[Moderate Day]

5'8', 166lb

Sumo Deadlift: 365lb 7x2 RPE 8-9

Deficit Deadlift Workdown: 285lb x 5

Weighted Dips: Belt + 67.5lb x 3, x 3, x 3, x 2, x 2 RPE 8ish

Definitely need to buy a new belt. Developing some sternum pain doing these, which I've gotten a while back when doing them weighted. It went away after a while so I'm hoping it goes away again as I get used to dips. A new belt should hopefully allow me to control depth better because it'll prevent plate swinging. But I did a google search on sternum pain while doing dips and it's pretty common. There's even a thread here on it.

Weighted Pullups: Belt + 57.5lb x 3, x 3, x 3, x 3 RPE 7-8

Squats: 240lb 4x3 RPE 7-8

Continued to work on "spreading the floor" which helps a lot.

Stationary Bike: ~15 minutes at resistance level 8
 
5'8", 164lb (-2lb)

Paused Beltless Squat: 205lb x 5, x 5 x 4 (forgot to pause first 3 reps of 3rd set, did a 4th paused and then figured no point in going on. Wondered why the set felt so much easier lol), RPE 8-8.5

Getting used to this and they feel good. Still incorporating the "spread the floor" cue.

Spoto Press: 180lb x 5, x 5, x 5 RPE 7-8

Will incorporate a longer pause next time

Weighted Pullups: Belt + 55lb x 5, x 5, x 5 RPE 7-8.5

Rear Delt Row: couple sets of 20lb DBs, then 30lb DBs. Then tried some facepulls with one foot back and that fixed things. So I'll replace the rear delt rows with face pulls next recovery session.
 
Aha - you're doing your face pulls standing. Apologies, TD - I would have made a different suggestion to fix the falling forward stuff. Glad you found a method that works for you.
 
_tim said:
Aha - you're doing your face pulls standing. Apologies, TD - I would have made a different suggestion to fix the falling forward stuff. Glad you found a method that works for you.
Click to expand...

It's alright.

They seem like a good movement, though the cable machine is perpetually in use at my gym so we'll see how feasible it is to incorporate them.
 
Pretty crappy session today, though I did work up to a bunch of pullup triples and doubles with 70lbs on my belt so that was nice. But reconsidering jumping on 6 weeks of Candito non-linear after this cut ends and testing the waters. We'll see. Should be only 2-3 weeks until I'm 160lb. Unfortunately, he hasn't delivered the promised update to his program yet.

I tried dips considering the pain I had in my sternum and BW dips alone produced a lot of pain so something is up and I'm going to have to drop that movement for a while, unfortunately. I did some strict military press instead for the first time in a long time and worked up to some triples and doubles with 115lb and a single at 125lb. I'll keep greasing the groves there I suppose. It's going to have to be my primary pushing movement on heavy and moderate days unless the sternum pain goes away during dips.
 
You aren't going to pump out gains on a cut. I honestly think you're expecting too much from programming without the nutrition to back it up.

Looking to myself, I can gain on a cut because I have the bodyfat to lose. You definitely don't have anywhere near the excess one would need for actual bar gains. I'd be fairly happy maintaining on even having slight increases over 8-12 week period if I were cutting with your stats.
 
Jester said:
You aren't going to pump out gains on a cut. I honestly think you're expecting too much from programming without the nutrition to back it up.

Looking to myself, I can gain on a cut because I have the bodyfat to lose. You definitely don't have anywhere near the excess one would need for actual bar gains. I'd be fairly happy maintaining on even having slight increases over 8-12 week period if I were cutting with your stats.
Click to expand...
I know i wont be gaining on a cut. I never implied that. Im just worried about my work capacity come time for bulking on this program which is soon, because right now its shit. And with my squat dropping off and me.not being able to.do my.primary chest movement due to sternum pain.
 
TangoDown said:
I know i wont be gaining on a cut. I never implied that. Im just worried about my work capacity come time for bulking on this program which is soon, because right now its shit. And with my squat dropping off and me.not being able to.do my.primary chest movement due to sternum pain.
Click to expand...

Of course your work capacity is not holding up, you're in deficit.
 
[Light Day]

5'8", 164lb

Spoto Press: 160lb x 8, x 8, x 8

Paused Squat: 185lb x 6, x 6, x 6

Deficit DLs: 255lb x 6, x 8, x 6

Machine Row: 165lb x 8, x 8, x 6

Stationary Bike: 20 min @ resistance level 8
 
Last edited:
[Recovery Day]

5'8", 164lb (-0lb)

Beltless Paused Squat: 205lb x 5, x 5, x 5

Spoto Press: 180lb x 5, x 5, x 5

Weighted Pullups: Belt + 57.5lb x 5, x 4, x 4

Face Pulls: 42lb x 2 sets of some indiscriminate number under 10 lol.

Elliptical: 15 min @ 100% resistance, ~270 calls burned
 
Very close to the end of my cut. Should only be a week or so away. Can't wait for this shit to be over with so I can start eating copious amounts of what I like again.

Started benching in the squat rack so I can unrack by myself while keeping the scapulas back. Seems to be working so far. Gonna be sticking with a spoto press so I can continue to force myself to control the weight and find the same groove each time.
 
[Recovery Day - Target RPE 7-8 on compound lifts]

5'8", probably somewhere between 161 and 162lb

Spoto Press: 180lb x 5, x 5, x 5

Beltless ATG Paused Squat: 205lb x 5, x 3

Good lord. Mah work capacity.

Weighted Pullups: Belt + 57.5lb x 5, x 5, x 4

Liking my new belt a lot. No more fighting the momentum of the weight like it's a pendulum.

Face Pulls: 42.5lb x 10, x 10, x 10

DB Lateral Raises: 15lb x 8, x 8, x 8

I figured I'd throw this in on light and recovery days. Spoto press is my only pressing movement so the lateral delts don't get a lot of love. Pretty useless during the cut but that's over soon so why not?

Stationary Bike: 15 minutes @ level 8 resistance mostly with ~130 calories burned.
 
Last edited:
Deloading for a few sessions before testing and then starting bulk.

Anyway, here's the DUP program I'm going to run. Any last minute modifications? @Jester

Day 1:
Sumo DL: 90% singles/doubles to 8-12 reps, -20lb from bar, 2x3 @ RPE 9-9.5
Spoto Press: 90% singles/doubles to 8-12 reps, 2x8RM @ RPE 9-9.5
Machine Rows: 5RM doubles/triples/(if possible) quads to 12-15 reps, 2x8RM @ RPE 9
Squat: 90% singles/doubles to 8-12 reps @ RPE 9-9.5

Day 2:
Paused Squat: 70% 3x6-8, RPE 7-8
Spoto Press: 70% 3x8, RPE 7-8
Deficit Deads: 70% 3x6-8, RPE 7-8
Machine Rows: 70%, 3x8, RPE 7-8
Face Pulls: 3x10 @ RPE 7
Lateral Raises: 3x8 @ RPE 7

Day 3:
Sumo DL: 85% doubles/triples to 12-15 reps, -20lb from bar, 2x5 @ RPE 8.5-9
Spoto Press: 85% triples/quads to 12-15 reps, 2x8RM @ RPE 8.5-9
Weighted Pullups: 85% triples/quads to 12-15 reps, 1xBW max @ RPE 8.5-9
Squat: 85% doubles/triples to 12-15 reps, RPE 8.5-9

Day 4:
Paused Squat: 80% 3x5 @ RPE 7-8
Spoto Press: 80% 3x5 @ RPE 7-8
Weighted Pulups: 80% 3x5 @ RPE 7-8
Face Pulls: 3x10 @ RPE 7
Lateral Raises: 3x8 @ RPE 7
 
160lb after elliptical today. Will eat at an estimated maintence until bulk starts.

Someone seems to have misplaced or stolen the rope attachment for the cable machine. Won't be able to do facepulls until that gets resolved.
 
You must log in or register to reply here.
Back
Top