Haha, yes cardio is typically not a strong suit for me. 10 months of the year I am assistant captain of TEAM NO CARDIO.
Right now in my fat loss efforts, cardio seems to really make things easier. A casual 20min walk in the morning or 10mins of weighted vest walking here and there makes dropping the pounds significantly easier. Just that little bit of increased calorie expenditure. I haven’t had to break out the HIIT yet, that is going to be a weapon I save until I start reaching a new territory of leanness. About another 10lbs or so before that is upon us.
Also, I’m not even counting calories or macros, just eating a little less overall compared to my typical maintenance diet.
Maxes Used for Calculating Weights Press: 1RM=255 TM=230 Bench Press: 1RM=375 TM=340 Squat: 1RM=520 TM=450 Deadlift: 1RM=600 TM=520
5/3/1 W1D1 Bodyweight Template Press
45 x 5
95 x 5
115 x 5
140 x 5
150 x 5
175 x 5
205 x 5 Push Press
225 x 1 x 5
These push presses sucked. Wrists were very uncomfortable. I honestly think I could have strict pressed these easier. I will be doing these every press day this month and fingers crossed they start feeling more natural.
Followed these up with 75 chins (11,11,11,8,8,7,9,6+4single rest pause sets) and 77 dips (20,15,12,10,10,10)
Yo, Sleeper, I have a drill for the front rack position if you want to try it out. Get a bar, put it behind your neck like in a high bar squat. Grip it with your press/jerking grip, and try to push your elbows as high as you can like in a front squat. Do it slowly and repeat a few times. Then after it feels nice and loose, take it out front and do a few front squats with it. A Weightlifting coach had shown me that drill, and it’s great for getting a nice rack position if I am feeling tight.
Deadlift
135 x 5
225 x 5
315 x 5
355 x 5
405 x 5
435 x 10 ← Rep PR
These felt pretty light. My back is feeling well rested coming out of the deload. The pressing yesterday didn’t feel great, but I’m glad these went the way they did.
Superset Back Raises
15,15,15,15,15 (75 total)
Hanging Leg Raises
15,15,10,10,10,15 (75 total)
Really quick workout. Now off to make dinner for by Boo for Valentines Day (Bacon wrapped cheap cut of steak, asparagus and cheesy pasta side dish) all washed down with 1.5L of Shiraz.
Mr. Romantic once per year.
Weight: 206.0lbs this morning. Down 6.6lbs in just over 6 weeks. Keeping on track with my plan of about 1lb/week. Nothing has been difficult yet, just slightly smaller meal sizes, resisting (most) temptations of empty calories, and increasing caloric expenditure.
Today is a rest day. I was running a little short on time this morning so I just did 10mins on the treadmill with my weighted vest. Now, every time I’m on the treadmill I do my little rubber band finger extensors.
I’m also doing a low (800cal) day today, as prescribed in the 5/2 diet for lifters. I’m not fully doing this diet at the moment, but I mix in a low day here and there (usually after an unusually high day - which was Valentines Day dinner and lots of wine), just to make sure I’m in a weekly deficit. I make sure it is a non training day, I eat a small breakfast and then usually a shake for dinner. I drink water/bcaas/green tea/coffee throughout the day.
I wake up the next day feeling pretty tight and my workouts have yet to suffer from this approach. I’m excited to see sub 200lbs on the scale. It has been a few years!
Bench Press
135 x 5
185 x 5
205 x 5
225 x 5
255 x 5
295 x 7 ← All sets leading up to this felt light. This one did not. I was really hoping for 10, but that wasn’t in the cards today.
I did some banded shoulder work and 3 sets of 10 one arm DB rows with the 70lber between sets.
Superset Chins
11,11,11,11,11,8,7,7
Feet Elevated Pushups
20,20,20,20
I got a good pump from this assistance work. Minimal rest in between sets, just trying to get the work in as quick as possible.
I WILL WAKE UP TOMORROW MORNING AND WALK ON THE TREADMILL. I’ve been neglecting this all week, but now it is in writing…so I have to do it.
Squat
45 x 10
185 x 5
225 x 5
275 x 3
295 x 5
345 x 5
385 x 10 ← Rep PR
Squats are grooving. All sets felt light today. This is the only 1RM I am confident I will break when I test in a couple months (current 1RM 520lbs).
Superset Bulg Split Squats
20, 15, 15, 15, 15
Feet Anchored Situps
15, 15, 15, 15, 15
I’m digging the situps at the moment. Honestly feeling them in my abs more than most other exercises I’ve been doing (ab wheel, leg raises - although I suppose these would be more overall core than ab specific?). I have never been a big advocate of these until very recently after re-reading some more Wendler stuff. Maybe because I haven’t done them in years they are providing a good stimulus? Or maybe now that I know what the heck I’m doing and have at least some sort of MMC I am able to target the abs better? Regardless, I’m liking them.
OHP
95 x 5
115 x 5
135 x 5
165 x 3
185 x 3
205 x 5 +1 Push Press
205 x 3 Push Press
Felt ok, did a few reps of push press just to try and ingrain form. Still quite uncomfortable on the wrists, but shoulder mobility is feeling a little better. Lots of room for improvement, but getting there.
Chins
12, 12, 10, 10, 11, 10, 10
Got my 75 reps in in just 7 sets. I’ll call it a chin-up PR
BW Dips
20, 20, 15, 12, 12
75 reps in 5 sets, sure…chaulk it up as a dip PR.
Good pump from this bodyweight work.
@MarkKO, you were right about those damn one legged squats. I am still feeling them from Friday when I got 75 reps per leg.
I really like the idea of 5/3/1 with bodyweight assistance - I was running it for 2 cycles then had to move gym and change things up. Are you going to do pistol squats?
May have missed it in there somewhere, but how long you planning on running the bodyweight assitance? After my first full week with 5/3/1 for Hardgainers I’ve noticed I’ve naturally gravitated towards the dips, pull-ups, and push ups.
@furo - Ya I am really enjoying this as a change of pace. I think this is a smart way to train, especially being in a calorie deficit. Bodyweight movements are hard to ‘overtrain’ and I feel very healthy. This is only week 2, so things are just starting to get a little heavier, but I’m enjoying the break from heavy assistance and enjoying the lower volume on the main lifts.
@Despade - Currently my plan to just run it for one cycle. Kind of like a ‘deload cycle’ for me. I was pretty beat up after my last cycle where I tried to use Strongman lifts throughout the cycle. This gives my body the stimulation while letting all my joints to fully recover. I have also been adding in some mobility work and some LISS.
I’m not 100% sure what I’m going to run when this cycle is complete. Given the goal of losing fat/maintaining strength, my templates are somewhat limited. We will see once this cycle is complete, but I may run this again with just a 50% BBB same lift set after my top set, just to add in something.
Could definitely see where strongman style would beat ya to a pulp. I like the idea of it for a de-load cycle though, will be keeping it in my back pocket for such an occasion, appreciate it!
Of course! That’s why these forums are so valuable. You’re able to see what others are trying and getting first hand, honest reviews of their experiences.
I am constantly ‘stealing’ ideas from other training logs on here.
At the end of the day you have to find what works for you, but if someone is seeing results/benefits that has similar goals as you do, it’s definitely a good place to start!
I had a big family dinner last night of lasagna and garlic bread. I’m going to assume I’m a sponge right now holding mass amounts of water with an above average carb day. I’ll clean up my act this week, and will be surprised if I’m not down to at least 206.0lbs by Friday.
I did my 20mins on the treadmill this morning, and added a bit of incline in sporadically for a few mins here and there.
Also, as a side note…I might do a couple months of a more bodybuilding style program. I think this change of pace will help burn more fat off me, since I suck so much at higher repetition stuff, and the higher rep work will likely help my muscular endurance which will be helpful for strongman.
More or less just thinking out loud at the moment, but I’ve been contemplating giving this a go for a couple months:
I can’t do all of the suggested lifts, but I can make do with what I have at home.