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DaPack..Fighting Age One Day at a Time

July 8th, 2017 (Saturday)

Cardio; 40 mins

Down (-1.5lbs) this week for an average weight of 185.5lbs. Going to pick up intensity for cardio a little bit. Start with stair mill doing 15 mins and add 5 mins a week. Will still stay with 40 mins of cardio.
 
July 10th, 2017 (Monday)

Cardio; S:15 mins, E:25 mins

Wave 5's, Week 1

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs, 285lbs
5 sets 5 reps 225lbs, 235lbs, 245lbs, 255lbs, 260lbs

Dbl Shoulder Press;
5 sets 9 reps

Push Downs;
5 sets 9 reps

Joined a new gym and first workout there. One negative about today is the bench pad height is about 4 to 5 inches below my knees. Felt really awkward lifting and was extremely hard to setup right. Honestly felt that I was losing pounds off my lift because of the height. One positive is the rings on the barbell are placed right and easier now to find my grip width. Couple more negatives is no seated barbell press and bells only go up to 115lbs. Tomorrow is light deads and they have a platform and also round plates so that is a big positive at least for my deads.
 
July 11th, 2017 (Tuesday)

Cardio; S:15 mins; E: 25 mins

Wave 5's, Week 1

Deads;**Conventional
1 set 5 reps 195lbs
1 set 5 reps 225lbs
1 set 3 reps 275lbs
1 set 2 reps 315lbs
5 sets 1 reps 345lbs, 355lbs, 365lbs, 375lbs, 385lbs**1 min rest in between

Deficit Deads;**Beltless
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 5 reps 275lbs

T-Bar Rows;
5 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer
--1c. Dbl Spider

Considering I maxed last week and have not done conv. in ages things went really well. Stopped doing conv. because of lower back and definitely feeling it afterwards but hopefully will recover okay. Changing things up this block and working set weeks will do my normal sumos and off weeks will work with conv. and do deficits. Hoping my lower back can handle it. Conv. weeks are based off Anello deadlift program the second week and my working weeks will be Juggernaut.
 
from personal experience, stretching and rolling glutes before and after has dramatically made a difference in lower back wear and tear with Conv....I switched to Sumo to save my lower back too (also because the lift was easier regardless of leverages)...I've pulled my back more times than I would like to remember...but since utilizing prehab work it's been almost 2 years since I've had to deal with being stuck on the couch, not being able to walk because of my back going out.

made the switch back to Conv. less than a year ago, and haven't looked back...

the same could be said for knee pain...stretch and smash those quads and calves...you're rolling lately.
 
Yomo said:
from personal experience, stretching and rolling glutes before and after has dramatically made a difference in lower back wear and tear with Conv....I switched to Sumo to save my lower back too (also because the lift was easier regardless of leverages)...I've pulled my back more times than I would like to remember...but since utilizing prehab work it's been almost 2 years since I've had to deal with being stuck on the couch, not being able to walk because of my back going out.

made the switch back to Conv. less than a year ago, and haven't looked back...

the same could be said for knee pain...stretch and smash those quads and calves...you're rolling lately.
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Thanks. Will give it a try.
 
July 12th, 2017 (Wednesday)

Cardio; S: 15 mins; E: 25 mins

Wave 1's, Week 1

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 135lbs
6 sets 1 reps 155lbs, 165lbs, 180lbs, 190lbs, 200lbs, 205lbs

Flat Dbl Press;
5 sets 7 reps

Machine Dips;
5 sets 9 reps

Last wave my MP max was 215lbs @ 215lbs body weight and today I weighed 181lbs and did +24lbs above my body weight. Lower back is killing me today but think it is from the deficits so next time will pass on them. Going to stretch out tonight and tomorrow and hopefully that helps. Tomorrow is squats and right now not looking hopeful.
 
dapack said:
July 12th, 2017 (Wednesday)

Cardio; S: 15 mins; E: 25 mins

Wave 1's, Week 1

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 135lbs
6 sets 1 reps 155lbs, 165lbs, 180lbs, 190lbs, 200lbs, 205lbs

Flat Dbl Press;
5 sets 7 reps

Machine Dips;
5 sets 9 reps

Last wave my MP max was 215lbs @ 215lbs body weight and today I weighed 181lbs and did +24lbs above my body weight. Lower back is killing me today but think it is from the deficits so next time will pass on them. Going to stretch out tonight and tomorrow and hopefully that helps. Tomorrow is squats and right now not looking hopeful.
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i cant believe your weight is down to 181 already, you definitely know how to cut.
my lower back has been sore today and yesterday too, completely different sore from my old injury and only since my squat session. makes me think Yomo's comments above about glutes is probably right.
 
July 13th, 2017 (Thursday)

Cardio; S: 15 mins; E: 25 mins

Wave 3's, Week 2

Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 255lbs
3 sets 1 reps 275lbs, 290lbs, 305lbs
1 set 3+2 reps 315lbs

Leg Extensions;
5 sets 11 reps

Leg Curls;
5 sets 11 reps

Seated Rows;
5 sets 9 reps

Lower back was feeling a little better but still some pain.
 
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^^^
Seated Hip Stretch

While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.

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^^^
Long Stretch

Sit with one knee straight and the other bent and placed over the opposite knee. Then gentle turn your body towards the bend knee side.

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^^^
Piriformis Stretch

While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.

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^^^
Modified Piriformis Stretch

While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.




I take 10 minutes everyday and do these specific stretches (On workout days, done before and after) ...all have made a huge difference in tension in glutes, hips, and lower back...
 
Yomo thanks for the pointers. Been really bad lately doing all that and need to get back in the habit. Think most of the pain is from my right hip and not so much the lower back. Need to start taking the stretching/ foam rolling more serious again.
 
July 14th, 2017 (Friday)

Cardio; S: 15 mins; E: 25 mins

Wave 3's, Week 1

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs

Dbl Incline Press;
5 sets 7 reps

Machine Dips;
5 sets 9 reps

Need to adjust my incline numbers. Last block maxed at 295lbs and this block suppose to hit 290lbs x 3 reps this wave. Think things were going good at the end of the block so plugged in 325lbs for goal at the end of this one. Really over shot that number.
 
July 16th, 2017 (Sunday)

Cardio; 40 mins

Down (-2lbs) for the week for an average weight of 183.5lbs, total last 11 weeks is (-20.5lbs). Added aminos 2 to 3 times a day last week and this week will increase stair mill to 20 mins. Thinking about 4 more weeks left, around 175lbs, to get to the body fat level I want.
 
if its periformis, I used to have some luck using a lacross ball or the foam roller targeted right in the middle of the glutes.
however I will say that after spending all day friday and saturday in sandals, and sleeping in a hotel bed, my back was killing me sunday morning just trying to stand straight. Sunday I changed back into higher quality shoes and slept in a really good bed and today my back feels amazing. The mattress does a lot for my back.
 
Dustin07 said:
if its periformis, I used to have some luck using a lacross ball or the foam roller targeted right in the middle of the glutes.
however I will say that after spending all day friday and saturday in sandals, and sleeping in a hotel bed, my back was killing me sunday morning just trying to stand straight. Sunday I changed back into higher quality shoes and slept in a really good bed and today my back feels amazing. The mattress does a lot for my back.
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I need to start using my lacrosse ball again. Like you said it seemed to help a lot.
 
July 17th, 2017 (Monday)

Cardio; S: 20 mins; E: 20 mins

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
3 sets 1 rep 275lbs, 285lbs, 295lbs

Wave 3's, Week 2

Incline Press;
5 sets 3 reps 225lbs, 245lbs, 255lbs, 265lbs, 275lbs

Machine Dips;
5 sets 9 reps

Having a hard time with the height of the pad on the bench press trying to get leg drive and what little arch I have. Going to bench 3 times a week but 2 of the days will be like today and be used as a warm up for the main movement. Also going to rotate my workout days for the 3 presses so each one will get a chance at a good lifting day. Monday's are always my worst and seems Wednesday's being my best and Friday's can go either way. On weeks the wave ends will do that movement on Wednesday's.
 
Had stuff to do after work and the time I would have gotten to the gym would have been up 26 to 27 hours so been spending time watching a lot of bench training video. The other day was looking over the up dated rules for USPA and on the wrist wraps noticed something. I have been using wrist wraps totally wrong the whole time. If you scroll down to page 13 of the rules it shows the wraps and I always just wraps below the thumb joint.

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Here is also a good video too on how to use them.

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Tried it out with my wraps and it made a huge difference. Figured would share just in case I am not the only out there using them wrong.
 
yeah that's a good link. It looks like I could probably improve my wrist wrap situation as well, I think my wraps are probably a bit lower on the wrist than what they are saying.
 
Dustin07 said:
yeah that's a good link. It looks like I could probably improve my wrist wrap situation as well, I think my wraps are probably a bit lower on the wrist than what they are saying.
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Mine was. Give a try and you will see there is a huge difference in wrist support.
 
July 19th, 2017 (Wednesday)

Cardio; S: 20 mins; E: 20 mins

Wave 5's, Week 2

Bench;
4 sets 3 reps**Speed/ Form Work
3 sets 1 rep 225lbs, 250lbs, 275lbs
4 sets 5 reps 245lbs, 250lbs, 255lbs, 260lbs

Dbl Shoulder Press;
5 sets 7 reps

Incline CGBP;
5 sets 9 reps

Time I finally went to sleep was up 33 hours, slept for 13 hours. Horrible workout even with all the sleep. Worked a lot on my setup and some reps could tell the difference it was making.
 
July 20th, 2017 (Thursday)

Cardio; S: 20 mins; E: 20 mins

Wave 5's, Week 2

Deads**Sumo

3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 325lbs, 350lbs, 375lbs
1 set 5 reps 350lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs

T-Bar Rows;
5 sets 9 reps

Figured it was going to be bad because of Tuesday and definitely was. Was suppose to be 3 sets with top set at 375lbs. Amazing how much sleep effects your lifts and how long it takes to recover after a horrible sleep day, up 33 hours straight.
 
dapack said:
Had stuff to do after work and the time I would have gotten to the gym would have been up 26 to 27 hours so been spending time watching a lot of bench training video. The other day was looking over the up dated rules for USPA and on the wrist wraps noticed something. I have been using wrist wraps totally wrong the whole time. If you scroll down to page 13 of the rules it shows the wraps and I always just wraps below the thumb joint.

Invalid Link Removed

Here is also a good video too on how to use them.

Invalid Link Removed

Tried it out with my wraps and it made a huge difference. Figured would share just in case I am not the only out there using them wrong.
Click to expand...

Also, tuck your thumb, and wrap your fingers over it while making a tight fist while wrapping...you'll notice the tension placed at the wrist's pressure point prevents you from fully opening your hand...improves ability to retain grip strength through out the entire lift... some top lifters also utilize this method with deadlifts.
 
July 21st, 2017 (Friday)

Cardio; E: 20 mins

Bench;**Setup/ Form Session
4 sets 3 reps 155lbs, 165lbs, 175lbs, 185lbs
10 sets 1 reps 225lbs, 245lbs, 265lbs, 275lbs, 280lbs, 275lbs, 275lbs, 285lbs, 295lbs, 315lbs

Wave 1's, Week 2

MP's;
6 sets 1 rep 155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 210lbs

Really needed today with as bad as this weeks been and my bench lately. Spent a lot of time working on my setup/ form and it is starting to payoff. One problem I need to solve is my initial foot placement. I will get my feet set and start to pull myself into position but my feet are set wrong and when I go to readjust my setup/ arch starts to collapses. Overall happy specially considering I hit 210lbs on MP's today and my light day with week was 179lbs.
 
July 22nd, 2017 (Saturday)

Cardio; 40 mins

Woke up on Friday and my left elbow was hurting, no a sharp pain but still hurts. Good thing is the bench/ mps's did not seem to make it worst. Hoping it is nothing big but always seems like it is something.
 
July 24th, 2017 (Monday)

Cardio; S: 25 mins, E: 15 mins

Bench;
4 sets 3 reps 165lbs, 175lbs, 185lbs, 195lbs
4 sets 1 reps 225lbs, 240lbs, 255lbs, 270lbs**Comp. bench with pause

Incline CGBP;
5 sets 9 reps

Wave 1's, Week 3

Military Press;

5 sets 1 reps 135lbs, 145lbs, 155lbs, 165lbs, 190lbs

Down (-2lbs) for the week with average weight of 181.5lbs. Still have a constant numbing pain in my left elbow but doesn't hurt lifting so don't know really what is going on. Workout was okay being it is Monday and my worst lifting day of the week.
 
July 25th, 2017 (Tuesday)

Cardio; S: 25 mins, E: 15 mins

Wave 5's, Week 3

Deads;**Conv.

2 sets 5 reps 210lbs, 240lbs
1 set 3 reps 285lbs
1 set 2 reps 320lbs
5 sets 1 reps 350lbs, 365lbs, 375lbs, 385lbs, 400lbs**About 1 min. rest

RDL's;
2 sets 9 reps 155lbs, 185lbs
2 sets 7 reps 205lbs, 235lbs
1 set 5 rep 275lbs

T-Bar Rows;
5 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer
--1c. Dbl Spider

Pushed it a little to hard and need to remember this week is suppose to be a medium effort week so I can recover for my working weeks. Probably screwed myself next week for hitting my reps/ weight for my working set. I subbed RDL's for deficits this time around and back feels way better.
 
everything is looking pretty great, deads at 400+, bench at 300+, bodyweight at roughly 180. you seem to have really dialed things in.
 
Dustin07 said:
everything is looking pretty great, deads at 400+, bench at 300+, bodyweight at roughly 180. you seem to have really dialed things in.
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Been rough the last couple weeks. Getting close to finishing up the cut and hoping once I get back to maintenance my lifts will get a little bump in weight.
 
July 26th, 2017 (Wednesday)

Cardio; S: 25 mins, E: 15 mins

Wave 3's, Week 3**End of Wave

1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
3 sets 1 rep 240lbs, 255lbs, 270lbs
1 set 3 reps 280lbs

Bench;**Speed/ Form Work

4 sets 3 reps 185lbs
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs

Machine Dips;
5 sets 9 reps

Couple of the reps on bench my setup/ form felt really good, 225lbs flew up like it was 135lbs. Just need to be way more consistent on it.
 
July 27th, 2017 (Thursday)

Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 reps 275lbs, 295lbs, 315lbs, 330lbs, 340lbs

Leg Extensions;
5 sets 9 reps

Leg Curls;
5 sets 9 reps

Seated Rows;
5 sets 9 reps

Pretty disappointed in my squats. Been 7 weeks and 5 sessions since I started back up and was expecting a lot more gains, more like 20 to 30lbs. Going to start squatting every week but making sure I don't over due it like I usually do. Going to stick to the %'s and if I do go heavier maybe just for a set or maybe just do extra reps the last set. Still don't have total confidence in my left knee but maybe after a full block and lifting every week will have it.
 
July 28th, 2017 (Friday)

Cardio; S: 25 mins, E: 15 mins

Wave 5's, Week 2

Bench;
11 sets 1 reps 185lbs**Working on setup/ speed
3 sets 1 rep 225lbs, 250lbs, 275lbs
2 sets 5 reps 240lbs, 250lbs

Incline CGBP;
5 sets 9 reps

Backed off today because I could tell I over did it this week and was definitely feeling the effects. Did a horrible job regulating my lifts this week and today had nothing left. If you look at this week I maxed my bench, kind of maxed my comp. bench, did heavy singles on MP's, did a triple max on inclines and benched 3 times. Need to start doing a better job and on the other 2 bench days back off. Have a 10 week goal for bench and it is 325lbs regular and 300lbs comp. bench. Only way that is going to happen is doing a better job at regulating my lifts.
 
August 1st, 2017 (Tuesday)

Cardio; S: 30 mins, E; 20 mins

Wave 3's, Week 3

Bench;
4 sets 3 reps 185lbs
3 sets 1 reps 225lbs, 250lbs, 275lbs
3 sets 5 reps 245lbs, 250lbs, 255lbs

2 Board Press, Medium Grip;
5 sets 5 reps 225lbs, 230lbs, 235lbs, 240lbs, 245lbs

Lost (-0.5lbs) for average weight of 181lbs. Increased calories/ carbs last week to give my body a break. One of my worst bench sessions in a long time so backed off. Sort of saw this coming since the other day had to work overtime and got very little sleep before going in last night. Got home at 715am and roofers showed up around 8am, getting a new roof. No way was I going to sleep with all the noise so went to the gym around 9am. De-loading inclines/ mp's this week so will try again on later on in the week. Also since I cannot do flat cgbp because it kills my shoulders will add in a board bench once a week. Figured between Incline CGBP, machine dips and board presses should work pretty well on strengthening my triceps.
 
August 2nd, 2017 (Wednesday)

Cardio; S: 30 mins, E; 20 mins

Wave 5's, Week 4**End Wave

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 reps 315lbs, 365lbs
1 set 5 reps 405lbs

RDL's;
4 sets 7 reps 225lbs, 245lbs, 265lbs, 275lbs

Chest Support Rows;
5 sets 9 reps

Was an ugly 5 reps but got the goal and +5lbs for this wave. They finished the roof today so will finally be able to get some decent sleep for the first time since Sunday.
 
August 3rd, 2017 (Thursday)

Cardio; S:30 mins, E: 15 mins

Bench;
4 sets 3 reps 185lbs
3 sets 1 rep 225lbs, 235lbs, 245lbs**Paused, Comp. Bench
3 sets 5 reps 225lbs, 235lbs, 245lbs

Incline CGBP;
5 sets 9 reps

Bench has been really struggling this week so backed off again today.
 
August 4th, 2017 (Friday)

Cardio; E: 30 mins, S: 15 mins

Wave 5's

Squats
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 250lbs

Paused Squats, 5 sec.
3 sets 3 reps 135lbs, 165lbs, 195lbs

Chest Supported Rows;
5 sets 9 reps

Definitely can tell I have been over training lately, just no explosiveness in my reps and no energy. Next week thinking about resetting the Big 3 and doing a mock 8 week meet prep with a goal of 1120 total and weight around 170lbs. This will give me a fresh start and a chance to experiment with a meet prep for when ever my number finally go up and stay up and find a meet to do.
 
ouch...major weight cut goal when taking into consideration where you originally started...hat's off...

and at least you're listening to your body and not risking injury...when was your last deload?
 
Yomo said:
ouch...major weight cut goal when taking into consideration where you originally started...hat's off...

and at least you're listening to your body and not risking injury...when was your last deload?
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Actually been a while so that is why I was thinking about doing this. First couple of weeks should be easy as long as I stick to the %'s. Still don't have a 6 pack but close and figure around another 6 to 8lbs top. My light day this week was 177lbs so that would make it around 170lbs. Also next meet I do will be at 165lbs. At the end of the 8 weeks will make a decision to do one or not depending on if I hit the total.
 
August 5th, 2017 (Saturday)

Cardio; 20 mins

Down (-1.5lbs) with an average weight of 179.5lbs and light day was 177lbs. Listing by week the lost after the initial gain so I can see the decline in my strength over time and my weight when I maxed on the lifts and compare it to what I am at now.
Start; 204lbs
Wk 1; 202lbs
Wk 2; 200lbs**Inclines 295lbs
Wk 3; 198lbs
Wk 4; 196lbs**Squat Max 335lbs
Wk 5; 194lbs**Bench Max 325lbs
Wk 6; 192lbs
Wk 7; 190lbs
Wk 8; 188lbs
Wk 9; 187lbs**Dead Max 455lbs
Wk 10; 185.5lbs
Wk 11; 183.5lbs**MP's 210lbs
Wk 12; 181.5lbs
Wk 13; 181lbs
Wk 14; 179.5lbs

One last thing. I have been adjusting a little but one thing I noticed is I run the same sets/reps/ %'s for all my lifts and that just doesn't work. I need a different layout for my presses, squats and deads and will be working on that. Thinking about running squats x2 a week and just don't know yet how I want to do it. One idea is this;
Mon; Light squats (-5 to 10%) of heavy day, leg presses, upper back
Tues; Pause/ Comp. bench, incline press, incline ccbp
Wed; Deads, rdl's, upper back
Thurs; Bench, mp's, 2 board press
Fri; Heavy squats, pause squats, upper back
 
August 8th, 2017 (Tuesday)

Cardio; S: 35 mins

Week 1 Prep

Incline Press;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
4 sets 1 rep 225lbs, 245lbs, 255lbs, 260lbs

Squats;**Light Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 245lbs

Bench;**Light Day
3 sets 1 rep 230lbs**Comp Bench
3 sets 4 reps 205lbs**Pause

Incline CGBP;
4 sets 9 reps

Couple things I need to do. First is I need to drop my incline block and just do 3 to 4 sets at higher reps, no need to waste energy/ recovery on doing them right now. Made up new spreadsheets for each of the Big 3 and they all have their own sets, reps and %'s to use. I started with what my goals are and worked backwards to figure out the %'s to use in order to hit my goals. Will probably be a lot of adjustments along the way but at least I have a base to start with. My legs were still sore a little from Friday's pause squats, they were killing me over the weekend. Definitely is a good addition.
 
August 9th, 2017 (Wednesday)

Cardio; S: 35 mins, E: 15 mins

Deads;**Light Day, Conv.
2 sets 3 reps 225lbs 275lbs
2 sets 5 reps 295lbs, 305lbs
1 set 3 reps 335lbs
1 set 2 reps 345lbs

RDL's;
2 sets 5 reps 185lbs, 200lbs
1 set 3 reps 220lbs
1 set 2 reps 235lbs
1 set 5 reps 245lbs

Chest Supported Rows;
4 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer Curls
--1c. Dbl Spider Curls

Wow, as bad as yesterday was today was even worse. Dropped my 5x1 with a minute rest on the deads and decreased RDL's by 30lbs. My grip was even failing me today and I never have a problem with my grip. Think the last few week of over training, not eating enough and being under 180's is finally catching up. Depending on how warm ups go tomorrow might back way off the rest of the week. Not a good start so far to my mock 8 week prep. Hoping once I am done with this cut things will start turning back around. Still don't know how much longer I got but thinking around another 6 to 8lbs of fat left.
 
Do you think you're at a point where you can raise calories a little bit and keep the weight controlled? how much of a deficit do you think you've been at?
 
Dustin07 said:
Do you think you're at a point where you can raise calories a little bit and keep the weight controlled? how much of a deficit do you think you've been at?
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Honesty some days are probably in excess of 1,000, which is not really smart. Once I get my body fat to the level I want will slowly increase calories. Last week actually started by replacing one of my meals with a post cut meal. Over the next few weeks will keep switching one meal for a post cut meal until I am close to what I want to be.
 
August 10th, 2017 (Thursday)

Cardio; S: 35 mins, E: 15 mins

Bench;**Heavy Day
4 sets 3 reps 185lbs
4 sets 4 reps 230lbs, 240lbs, 250lbs, 255lbs, 260lbs

2 Board Press, Medium Grip;
4 sets 3 reps

MP's;
4 sets 9 reps

Weights were okay, felt heavier than they should, but actually felt pretty fresh afterwards. Think it was the right amount of intensity and volume since moving forward one thing I am trying to avoid is being spent after a workout. Adjusted tomorrows squats %'s and brought it down a little. So should hopefully be a good workout but like today not overload me any.
 
I was trying that same approach for a while and honestly, I think I made better strength gains when I always left something in the tank vs going to failure every session.... But my problem is that I get bored if I don't feel totally beat up at the gym. Restraint and patience is a good part of training!
 
always leaving 2 reps in the tank(RPE scale@8) let's most people train without pretty much any de-loading, when you to the @9 and harder things start to get south faster
 
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