T Nation

Humongous Layers Log

#1

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

#2

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

#3

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

#4

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

#5

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.

#6

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.