V - The Rebuilding

10-08-2010

5x5 Circuit
(medium squat and bench)
Round 1: Squat 65, Bench 65, Dead 155, C&J 90
Round 2: Squat 70, Bench 70, Dead 170, C&J 100
Round 3: Squat 80, Bench 80, Dead 190, C&J 110
Round 4: Squat 90, Bench 90, Dead 210, C&J 120
Round 5: Squat 100, Bench 100, Dead 235, C&J 135

Each round is 5 reps of each lift, moving from one lift to the next without rest.
There is no rest between rounds.

Time: 42 minutes

I struggled with 90 on the C&J but it got better. With 135, the clean felt light and jerking the bar overhead was not a problem, challenging but not a problem.

Deadlift is approaching the end of progress, not quite there yet, still lifting nice clean reps even after fatigued, but it's getting tougher. 235 is not a 5 rep PR...but is my current 5 rep PB.

I can't believe I'm STILL getting stronger while on a cutting diet.

Getting stronger, growing a little, and reducing body fat... High fat ketogenic diets rock.

10-12-2010

5x5 Circuit
Round 1: Squat 85, Bench 85, Chin 17
Round 2: Squat 95, Bench 95, Chin 12
Round 3: Squat 105, Bench 105, Chin 9
Round 4: Squat 115, Bench 115, Chin 5
Round 5: Squat 130, Bench 130, Chin 6
------
Tricep Extension.....15x3x10
Calf Raise..........130x3x10

Squat and bench are medium (80% of last heavy day).
Chin up is body weight to failure.

A slight nod to bodybuilding now. Every body part is worked quite effectively for functional strength and looks balanced as the training is designed to give. However, this does give the perception of comparatively small arms and calves so...

Workout A now includes 3 sets of 10 curls to finish off biceps
Workout C now includes 3 sets of 10 tricep extensions and calf raises to finish off calves and triceps.
Not necessary, but if there is time...why not?

10-13-2010

Cardio
Walk 15 min warmup

Sprint 8 - 8 rounds of:
Sprint 60m
Walk 120m

Walk 15 min cooldown

10-14-2010

Workout A
5x5 circuit

Round 1: Squat 110, Bench 110, Row BW x 25
Round 2: Squat 125, Bench 125, Row BW x 16
Round 3: Squat 140, Bench 140, Row BW x 15
Round 4: Squat 155, Bench 155, Row BW x 16
Round 5: Squat 170, Bench 170, Row BW x 15
---------------
3x10 Circuit
3 - 10 rep rounds of:
Calf raise 170, Concentration curl 15

Approaching the limit on my squat.
I think my 3x10 circuits will be calf raise, curls, tricep extensions on workout A and workout C.

10-18-2010

Tabata cycle sprints
2 min warmup

30 seconds max effort
1.5 minute 50% effort
Repeat for total of 8 rounds

2 min cooldown

10-19-2010

Workout B
Round 1: Squat 70, Bench 70, Dead 160, C&P 90
Round 2: Squat 80, Bench 80, Dead 175, C&P 100
Round 3: Squat 90, Bench 90, Dead 195, C&P 110
Round 4: Squat 100, Bench 100, Dead 215, C&P 125
Round 5: Squat 110, Bench 110, Dead 240, C&P 140

The usual. 5 reps per lift each round. Back to back lifts, ramp the weight up for each round. No rest between lifts or rounds. 140lb C&P immediately following 240lb Deads was the hardest thing I've ever done.

[beefcurry1]

lifts are lookin good, especially considering it's all back to back to back.

you said you're on a cutting diet. how tall are you and how much do you weigh right now? what's your target weight for this cutting cycle? how many cals a day are you takin in?

[Jasahn]

Doing C&P and Deadlifts back-to-back like that seems pretty hellish! Keep it up!

Seems like a pretty concise circuit, which is good. How long does it usually take you?

[beefcurry1]

you're forgetting that after the first round he's doing DL, C&P, and squat all back to back to back. ouch comes to mind.

[gcs118]

Your workouts have been looking great. Nice work Andy.

I don't have a target weight. Just a target bodyfat percentage...I want to get down to about 7 or so percent so that I've got a little room for my long winter bulker...some fat gains are likely inevitable, I just want to keep them minimal. I think about 3 more weeks should get me there and that's probably going to put me at around 180. And the mirror is the best way to tell what's happening in that department for me.

Heavy deads followed by heavy clean and press is why I do this on light squat and bench day. To do the original "power lift" day that starr outlined in his 5x5 with squat, bench, and dead, all heavy, all on the same day would be impossible for me.

In fact, on reduced calories (about 1700 10 cals/lb of lean body mass) making new current bests every workout is getting more and more difficult. I'll take it as far as I can before I have to reset... and on squat, that may be soon.

Hopefully, the back to back work will increase my general level of fitness more than just going for mass or pure strength (neither of each am I likely to get much of considering I've never done terribly well in that department).

Ht 6'0"
Wt 187
BF% 10ish...
Working at current upper limit of current 5RM for every lift at some point during the week.

Thanks for the kind words guys. I'm trying. This experiment may be a colossal failure...or I may be onto a better approach (not for bodybuilding, powerlifting, but for general health, fitness, and ability). So far, so good as I survived tabata cycle sprints much better than before last night.
------------------------------
Tonight's cardio - just a moderate walk for about an hour and 15 minutes.

10-20-2010 - Missed one.

20-21-2010 - Walked about 1.5 hours

So it's Friday and while stuffed like a tick, so full I'm uncomfortable from eating so much today. And it's time to weigh. Eating 6 times a day, every three hours. A cheat meal every week including dessert (this is a recent add...like for last 2 or 3 weeks?) I'm down almost 3 more pounds. Still looking leaner. Mrs.V. says not looking smaller, just leaner. Muscle loss is strength loss and I cannot afford that...so she's keeping a good eye on me for this...

15.75lbs down in 7 weeks? Not bad.

[Mrs.V.]

Originally Posted by .V.

Mrs.V. says not looking smaller, just leaner. Muscle loss is strength loss and I cannot afford that...so she's keeping a good eye on me for this...

Why YES, YES she IS...

[beefcurry1]

last thing a serious weightlifter wants to hear is "hey, are you losing weight?" lol. 15 lbs lost in 7 weeks good or bad? well, considering you're lifting numbers are going up id say very good. keep it up. cant wait to see the numbers you're putting up when you start bulking again.