2015-08-03 training log

Oh, that felt good.

I’m starting back on the cut diet. Back in mid-May I had cut down to 211 lb (from 265), but 9 straight months of deprevation finally got the best of me so I spent the past 2.5 months bulking. I’m up to 223 lb.. I also got to change how I lifted, and while it was good, it wasn’t the way I like to lift. So as of yesterday I began another cut, with the goal of clearing 200 lb.; I’m not sure 200 is where I’ll stop, as it’s more about look and composition than pure scale weight (I’m out to lose fat, and the scale weighs fat and muscle — so scale matters, but the mirror does too). But at least that’s the goal. I’m also mentally figuring this cut will last until just before Thanksgiving (about 16 weeks). Where I go after that will depend upon where things are when I get there. No need to worry about it for now, just stay focused. 🙂

So then in terms of gym work, I have decided to try Paul Carter’s Strong-15 Short Cycle. Why? In large part, because I want to. All of my lifting for the past year has been done in a manner to support the fat loss, and while I’m good with that, it’s not what I like to do. So I’m continuing to take a bit of a mental break and letting myself lift like I like. Of course this still supports the fat loss efforts, but certainly this sort of lifting I have to do NOW instead of later; can’t do this as I get deeper into the cut. Right now my diet plan can support this style. See, the plan I was on for about the past month as a “mid” is what I’m continuing with at the start of this cut. During the mid I had a plan plus a lot of cheating; if plan + beaucoup cheating held my weight, then strict plan should allow me to lose weight. Plus, I’m adding cardio (1 hour of walking) back into the program, so along with strict diet and cardio burning some cals, that should be sufficient to start loss. But the level of food intake is still quite sufficient to support a short strength cycle, so I’m giving it a go. Yeah, it might fail, but that’s ok as it’ll be a learning experience. My intention is to continue to get my strength back up, so as the cut continues I have a bit more “buffer” to lose from. So if I am going to lose some strength, at least it won’t be as far a regression. Plus, if I am bit stronger, that should enable better work during the latter parts of the cut when I have more mass-oriented work to focus on. So all in all, I think this should be alright for supporting my efforts. Besides, the Short Cycle is only 5-7 weeks.

So how did things go to start?

Great!

Because I’ve never run the Strong-15 Short Cycle before, I opted to try a ready-made template. This comes right out of Paul’s “LRB-365” book. I know he adjusted the Short Cycle in the “Base Building” book, but I wanted something that had the cycle plus all assistance work laid out. By using his ready-made program it helps to take the guess work out, especially in finding the right amount of assistance work to do, as you don’t want to do too much but need a little bit. This’ll help me better understand where Paul’s coming from.

Of course, week 1 here is pretty easy, moving weights well-under what I’ve been moving before. I did feel a little creaky, likely because I took all of last week off. It was good to have a “no-deload deload” last week and totally stay out of the gym, but I was quite active in other ways (lots of walking, other physical activity). All good, and I feel refreshed.

One non-obvious thing to note is rest time. All assistance work is going to follow about 1 minute of rest between sets and probably 2 between exercises. But on the main movement, I’m going to take rests as I need it. The warm-/work-up will probably get just 1 minute between sets, but once I get to the double and the singles I’ll take what I need. Today I did 2 minutes, and I wouldn’t be surprised if as the weeks go on I probably up it to 3-5 minutes. But even then I don’t know. I’ve gotten used to taking short rests, so I may well just continue with that. Bottom line: I don’t want to miss a weight, so if I need the rest I’ll take it. But if I don’t, I won’t.

In the end, I was just happy to lift today. Felt good. 🙂

Strong-15 Short Cycle, from LRB365

  • Squat (goal: 315)
    • bar x 5 x 2
    • 155 x 5
    • 185 x 4
    • 215 x 3
    • 235 x 2
    • 235 x 1
    • 245 x 1
    • 260 x 1
  • Pause Squat
    • 190 x 3
    • 190 x 3
  • Leg Press
    • 315 x 20
    • 315 x 20
  • Leg Curls
    • 50 x 15
    • 50 x 15
    • 50 x 10
  • Calf Raises
    • 80 x 10
    • 80 x 10
    • 80 x 10

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