T Nation

Humongous Layers Log

Hey all, I decided to get back into logging workouts so I can keep track of what I’m doing. Started layers three weeks ago and love it. Layers for fat loss has built more strength in 3 weeks than the training I’ve been doing has in a year. Did slight decline bench today(one 45 lb plate under the foot of the bench.) the results speak for themselves. Keep in mind my 1rm was 265-275 less than a month ago.

1rm ramp:
135x10
185x5
205x3
225x3
245x1
255x1
265x1
275x1
285x1
295x1
305x1 (matching my all-time PR)

Clusters at 90%:
275x2x3

2rm ramp:
205x2
225x2
245x2
255x2
275x2

Straight sets at 90%
245x2x5

Was feeling so trashed after hitting that PR and heavy work afterwards that I skipped 3rm ramp and HDL and just did 3x10 cable flies to pump some blood in the pecs. Can’t wait for high pulls tomorrow

Well, more PRs on high pulls today.

1rm ramp:
135x8
155x3
185x3
195x1
205x1
215x1
225x1
235x1 (PR)
245x1 (looked a little more like a Chinese pull than a high pull so I used 235 for clusters

Clusters 90%:
205x1x10
215x1x6

2rm:
135x3
155x2
185x2
195x2
205x2 (cut the ramp here, cuz fatigur)

Straight sets 90%:
185x1x8
195x1x6’

Hard 5s with 70% 2rm:
145x1x 5 reps/ 15 sec/ 5 reps/ 20 sec/ 5reps

DB lateral raises:
20s x3x10
Cable lat raises:
20x3x10

The last few workouts I’ve had to cut the 3rm Ramps because I took the 1rm ramps so hard that I was trashed by the end of the first couple clusters. I may start putting limits on the 1rm and start just setting 5-10 lb PRs instead of 20 lb semi-grinders so I can hit a PR on the 2 and 3rm as well instead of being too fatigued to hit them properly. Or I may just suck it up and keep hitting monster PRs. Who knows

Shit workout today. Zero energy and just felt “off” from the second I walked in and never found my groove. Decided to call it and prepare for TBDLs tomorrow.

Incline bench

1rm ramp:
135x5
155x3
175x1
185x1
205x1
215x1

Straight sets:
185x1x5
185x1x3

2rm ramp:
155x2
175x2
185x2
205x2

Straight set:
155x1x8

8/27/17

TBDL
Ramp up to 1rm:
145x10
235x5
285x5
325x1
355x1
375x1
395x1
415x1
435x1
445x0 (half way up then it wasn’t budging)

Clusters:
395x1,1,1
375x1,1,1,1

Ramp to 2rm:
325x2
355x2
375x2
395x2

Straight sets:
345x2x6

Ramp to 3rm:
325x3
355x3
375x3

Good session. Pulled 10 less pounds ten last time, but I didn’t have the big 55lb rubber plates this time so I was pulling from a 2" deficit compared to last time, so whatever. Still felt pretty spent by the time I got to my 2rm ramp, but did a gut check and made it through the 3rm ramp this time. Had post workout meal and swam for about half an hour. Thinking about putting a food log in here. Will update with nutrition later

Hey man, this is very intense training. Hope you are doing everything out there know to man to help recover.

I gave it a run about a year ago. I lasted maybe 3 weeks? In my opinion the only way it’s possible to make it through is to only run up to rpe 7-8.

Good luck man.

Yeah man, I’m starting to realize that layers really suck on a cut lol. I’ve been doing contrast showers, swimming, upping protein intake, added in creatine and bcaas and upped my plazma to two scoops. I need to start stretching more, simple six, agile 8, etc. just trying to keep the ship afloat as long as I can.

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