Starting the second round on the LRB template.

So, back to 1-A, “Press, Heavy”. All in all, the day went well. Weights and reps up, feeling good.

I have noticed that on this template I’m getting a lot of pressing work in, but not a lot of “chest” work in. We’ll see how that pans out long-term. Honestly, with the way the diet is going to be going here, I reckon that once I finish this one round of the LRB template, I’ll be rotating off it to a more “pure hypertrophy” type of programming, because I’m sure I’ll be back on a cutting diet. We shall see.

To that end… I’m at 208-209 — I dropped almost 3 pounds in 1 week. So I expect we’ll be upping the diet plan because for sure as-written it’s not enough to sustain me. Like I said, I’ve been very loose and “cheating” constantly to get and keep my weight up, but we need to get it dialed in so we can know exactly where to start from to make the cut happen. That said tho, I actually wondered if we might as well start the cut now. I have a good start here. 😉 why not just keep going? Honestly. I’ll go with Nick’s recommendations, but I did toss that out there… and frankly, I’d be fine with it if we did.

• Behind-the-Neck Press (seated, smith machine)
  • bar x 5
  • 65 x 5
  • 95 x 5
  • 120 x 5
  • 120 x 5
  • 120 x 5
• Bench Press
  • 125 x 5
  • 145 x 4
  • 170 x 3
  • 185 x 2
  • 200 x 1
  • 210 x 1
  • 225 x 1
• Upright Rows
  • 85 x 10
  • 85 x 10
  • 85 x 10
  • 85 x 10
  • 85 x 10
• Overhead Extensions
  • 35 x 20
  • 35 x 20
  • 35 x 20
  • 35 x 20
  • 35 x 20

That didn’t feel like much.

But then, it stands to reason. This is session 3-B “Back, Heavy” — so, deadlift.

I haven’t (conventional) deadlifted since I think September, so I have no real idea where I was. I picked some reasonable numbers, plugged them into the Strong-15 percentage tables, and away I went. It didn’t feel like much, but week 1 of the cycle is quite light when you look at the numbers. Either way, a good way to break myself back into things.

Happy to be doing chin-ups again. I missed them.

Good mornings are a movement I’ve never liked. But I’ve been watching good technique videos on it, and figured I’ll go light, make sure I figure the movement out and really work to do it right. I’ll make something out of it!

Anyways, the past 2 weeks are a good start to things. My body is having some extreme DOMS from all of this, because it is a lot of and different work. The additional rest is good — I’m not feeling so worn out, tho I do have a little bit of “the crud” that’s going around right now so I am a little worn down from that. But all in all good.

On the weight front – down to 210. I am wondering if I’ll be 209 come Sunday, at the rate things are going. If so, I’m OK with that because that means moar food. 😉

• Deadlift
  • 145 x 5
  • 185 x 4
  • 225 x 3
  • 255 x 2
  • 290 x 1
  • 315 x 1
  • 330 x 1
• Chin ups
  • bw x 7
  • bw x 4
  • bw x 4
  • bw x 3
  • bw x 3
• Good Mornings
  • bar x 5
  • 95 x 5
  • 95 x 5
  • 135 x 5
• BB Curls
  • 45 x 20
  • 45 x 18
  • 45 x 15
  • 45 x 10
  • 45 x 10

Paul’s right: This will suck if you’re not used to it. 🙂

Today is 2-B “Legs, Light” of the template. Indeed, it is “light”, but there’s a lot of volume and yeah… it sucks since I’m not used to it. 🙂

Pause squats. These went fine. Really had a chance to dial in form. One interesting thing was with unracking the bar and some improved chest position — both angle, how much air was in there, being “big”, hard to convey it, but it was a small thing that made a big difference. Going to try to continue exploring this.

That said, I wonder if I’m too light on the pause squats. I’m using Paul’s Strong-15 squat template (as per), and using the percentages listed there. Thing is, the pauses were very light today, even for triples. Now, it could be that I’m just at the start of things, so deal with it. But also, Paul is likely setting those percentages when the pause squats are used as back-off sets after a bunch of heavier squats — so you’re going to be tired, you don’t need as much weight. Not sure, we’ll see. Likely won’t matter much.

The extensions and curls? All I can say is that yes, this is where the suck comes if you’re not used to the volume. Gah.

Lunges were done walking. Nothing much to report there.

A light day, but still a good bit of work.

In other news… I’ve been hanging in the 209-211 weight range for a little bit. Nick and I are working to firm things up now so I can enter a formal mid. I’ve been very loose with the diet the past couple months because… I needed the mental break. I have a plan and have followed it generally, but have been happy to eat a little more here, some cheese there, etc.. And even then it’s been a little bit of work to get me back to 210-ish. So time to formalize things. I’m spending this week following my existing plan strictly to see what happens. So far I’ve lost about a pound and wouldn’t be surprised if I was at 209 on Sunday — which means the strict plan needs to be upped in order for me just to mid! But that’s what we want to find out, because we need to know strictly where things lie so I can mid properly and then start the cut. I’m not totally looking forward to the cut, but I am looking forward to the results.

Long term thinking? I suspect after I do this cut I’m going to be pretty happy with my body comp (tho who knows for sure — will see when I get there). If all is good enough, I want to formally start my quest for my next goal, which is the 3-4-5 bench-squat-dead. But… first things first.

• Pause Squats
  • 135 x 5
  • 155 x 4
  • 175 x 3
  • 190 x 3
  • 200 x 3
• Leg Extensions
  • 60 x 30
  • 60 x 24
  • 60 x 20
  • 60 x 16
  • 60 x 14
• Leg Curls
  • 25 x 20
  • 25 x 20
  • 25 x 20
  • 25 x 16
• Walking Lunges
  • BW x 20 strides
  • BW x 20
  • BW x 20
  • BW x 20

Light, but painful.

Today is session 1-B, “Press Light”. The “light” days aren’t wussy days — only the weights feel that way. They are lighter weights, but many more reps. And I tell you, when you work that many reps, that little rest between sets, the cumulative fatigue is surprising. I really overestimated things today.

DB pressing… I thought I could do X, but no… not 20 reps of X. I wound up dropping weights just to ensure I could get the reps in. I figured then my incline benching needed to drop down but oh, even overestimated that and had to drop even more. Again, the weights seemed stupid light, but man, by the time I got to inclines my triceps were pretty exhausted. It was crazy.

Speaking of crazy: lateral raises. When I do these, I try to twist my hands forward, like I’m holding a pitcher and pouring the liquid out. I forgot who said to do them that way (Arnold?), but I felt that was good to do else my hands would tilt back, thumbs pointing more towards the ceiling than the floor, and that’d hit even more of my anterior delts which I’ve already been trashing: ensure the medials and posterior get some love. Well, after I finished I looked in the mirror. Holy crap! I can’t recall the last time I’ve seen a trap pump that huge. It was nuts! Hooray lots of reps.

And pressdowns. I used to really love using the rope, but I find that I can get more out of using other bars. There’s just something about the rope and I don’t get as much work on the triceps as I can with other bars. Ah well, no big. Just something confirmed I guess.

It may have been a “light” day, but I’m pretty sure DOMS will hit me pretty hard later. 🙂

• Seated DB Press
  • 20e x 20
  • 25e x 20
  • 30e x 20
  • 40e x 12
  • 35e x 9
  • 25e x 13
• Incline Bench Press
  • 115 x 6
  • 85 x 12
  • 75 x 16
  • 75 x 12
• DB Lateral Raises
  • 8e x 20
  • 8e x 20
  • 8e x 20
  • 8e x 20
  • 8e x 20
• Rope-Handle Pressdowns
  • 35 x 20
  • 35 x 20
  • 35 x 15
  • 35 x 15
  • 35 x 12

That was different.

This is session 3-A “Back Light” on the LRB template. And for sure, light it was, tho still some work I’m sure my lower back is going to be feeling DOMS mid-weekend. 🙂

RDL’s. I had no idea what weight to use, so I just picked things. I shouldn’t have done that. Instead, I should have started at 135, concerned myself more with technique, then work the weight up from there to whatever is right. i.e. get the most out of the light weight, get the most out of the form. I went 275 and I certainly became more concerned with the weight than technique, despite trying to focus on technique all the way up. So I dropped back to 225 and tried to just be all about the form. Still, next time I’m going to start at 135 and if I stay there the whole time but get form dialed in, I’ll take that.

Rows. I forgot that last time I did these I was taking longer rest periods. I’m trying to keep things at about 1 minute between sets across the whole session. So all I need here is a little adjustment of weight.

Hypers. I hate these, but oh, they felt alright. Here’s where the DOMS is going to come from. Trying to do them focusing on the erectors: let the torso “relax/unwind” at the bottom, then focus just on contracting the erectors to come up. Sure, other muscles are still involved, and no I don’t get up as high as if I was really trying to focus on glutes/hams, but that’s ok as I’m trying to make this more a back exercise.

And curls are curls.

Anyways, so a bunch of adjusting needed, but good stuff. I’m curious to see how the heavy back day plays out, and how the whole 2-week: heavy/heavy/light light/light/heavy plays out. So far I am feeling more rested, which I’m happy with.

• Romanian Deadlifts
  • 135 x 5
  • 185 x 5
  • 225 x 5
  • 275 x 5
  • 225 x 5
  • 225 x 5
• Cable Rows
  • 80 x 20
  • 90 x 20
  • 100 x 15
  • 110 x 12
  • 120 x 9
• Hyperextensions
  • BW x 15
  • BW x 10
  • BW x 10
  • BW x 10
• DB Curls
  • 20e x 15
  • 25e x 15
  • 30e x 9

That went well.

It’s day 2-A, Legs Heavy, of this new LRB template program. All in all, good stuff, some new stuff, and just kinda happy to have some heavier stuff too. 🙂

Squats went well. I’m finding my bar speed: not too fast on the descent, not too fast (but still trying to be explosive) on the ascent. I’ve been doing so much sub-max work that it’s been hard to find the right speed: I mean, what you can do at 135 vs. 225 vs. 315 are different things, and I’d trying to get that speed and positioning for the heavier stuff, then letting the lighter follow suit. Happy this is really coming together.

Another note: while squeezing/clenching the bar with my hands is good for tightness, I just can’t do it before getting under the bar. It causes too much stress on my wrists. Better to get into position then lock things in.

The hack squats were an experiment. Hacks are part of the program, but I don’t have a hack machine at my gym. The googles said you can do it on a Smith Machine: position the bar like a low-bar squat, put your feet way out in front, and go (bottom position will look like a wall-sit). So I’m trying it. I wanted to be very light today to work on the mechanics, and I’m glad I did. It’s evident that you can get so low that leverages, angles, mechanics will just not allow you to come back up. As well, I could see a small lapse in tension or focus and you could wind up going for a quick ride to the floor. I did put the catch-hooks in place, but because of the odd angles of force on the rails they wobbled out! A simple remedy with some bands to hold them in place. But all in all, this went alright. I’ll certainly up the weight next time, but today was about figuring out the mechanics.

Leg press: all I can say is up the weight.

Split Squats. I’ve been doing the 1-legged Bulgarian Split Squat stuff for the past some weeks. I actually thought about continuing those (and apparently I need my head examined for thinking that), but no… take the variety. This is just keeping both feet on the floor, one way out in front of the other then squat down and come back up. Work to keep the torso upright and moving in as much of a vertical plane as possible (no bending, no shifting forward or back so center of gravity changes), and when in the up position get that back heel on the ground. What was interesting was finding more work happening in my hip flexors… man, they were worked. Sure the rest of the lower body got worked, but really felt it in my hip flexors on that more than any similar type exercise (the 1-legged, lunges, whatever). Interesting note.

Anyways, I dig it. Good work, and again I’m happier for the 1-hour-ish sessions again. Certainly the 1-minute rest between everything helps here (even the top work sets on squats).

Oh, and yes, I’m also so far enjoying going back to 3x/week. Getting to sleep in yesterday was wonderful.

• Squats
  • bar x 5
  • 150 x 5
  • 175 x 4
  • 205 x 3
  • 230 x 2
  • 240 x 1
  • 255 x 1
  • 270 x 1
• Smith Machine Hack Squats
  • bar x 10
  • 95 x 10
  • 95 x 10
  • 95 x 10
• Leg Press
  • 135 x 10
  • 185 x 10
  • 225 x 10
  • 275 x 10
• Split Squats
  • BW x 20
  • BW x 20
  • BW x 15
  • BW x 15

So last week didn’t happen so much. Was out on business, too many long days, not enough sleep, and it was more important to sleep than to lift. I know, sounds like blasphemy, but recovery is something I need much of these days — why dig the hole deeper?

Anyways, today starts on Paul Carter’s LRB-Template from his SSL book. I am hoping 3x/week will be better for me, since that 1. shouldn’t dig as deep a hole and 2. that I’ll get more recovery.

Today was about feeling things out, finding weights and such, and preferring to start light. It did feel a little strange doing some overhead pressing before cycle benching, but it also felt good… extra warmup, and I didn’t feel too much was taken out of me.

I also worked to get my rest periods down. Inception had a lot of longer rest periods, which had its place, but it also really stretched out my gym time to 90-ish minutes, which I can’t always afford. I like hitting that 60-minute window, and if today is any indication, I’m back in that slot. I mean, I even took only 1-minute rests between the heavy sets on benching! If things get heavier and I need more time, I’ll take it. But pushing myself, I think that’s good too.

I also have to say, I really do dig the overhead extensions. It gives a range of motion like no other triceps work I’ve done, and if you really do work it all the way to lockout, it’s a lot of work.

Anyways, enjoyed things. I’ll be upping some weights for next time, but all in all, dug it.

• Seated, Behind-the-Neck Press (on the smith machine)
  • bar x 5
  • 65 x 5
  • 95 x 5
  • 115 x 5
  • 115 x 5
  • 115 x 5
• Bench Press
  • 125 x 5
  • 145 x 4
  • 170 x 3
  • 185 x 2
  • 195 x 1
  • 205 x 1
  • 220 x 1
• Upright Rows
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
• Overhead Triceps Extensions
  • 30 x 20
  • 30 x 20
  • 30 x 20
  • 30 x 20
  • 30 x 20

You work to make due with what you’ve got.

Due to circumstance, I have to modify my gym time. The key tho is to still get good work in, using what’s available to me.

So when all I’ve got is dumbbells up to 40 lb and an adjustable bench well… you do what you can to bring up the intensity and workload.

I am slightly starting on my new plan. I am going 3x/week, with a push/legs/pull sort of approach of the LRB-template. I just don’t have full facilities to work within.

So do my warmup, then start benching. To bring it up my approach was to use the 40’s, work sets of 10, rest 30 seconds between each set, use a 3-0-1-0 tempo, and really focus on just using the pectoral muscles to move things. That was fairly decent, with the last couple sets feeling it somewhat.

Then onto flies, doing a few more sets than I’d normally do just because again I needed the workload. Lateral raises. Again, a little more workload than normal. See here on these, I normally do less than 40 lb anyways so it worked out alright.

Finally, overhead triceps extensions. Never done these, but they’ll be part of my LRB work so I figured why not do that for the triceps work. I probably could have gone heavier but I figured 20-rep sets would be good. I really liked these — got a great range of motion, far more than on other extensions type exercises. And it does make me think that I should NOT go too heavy on these lest my elbows hate me in the long run.

In the end, about an hour of work, had a pretty good pump, and not too bad given circumstance.

• Dumbbell Bench Press
  • 20e x 10
  • 30e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
• DB Flies
  • 25e x 12
  • 25e x 12
  • 25e x 12
  • 25e x 12
  • 25e x 12
• Lat Raises
  • 20e x 10
  • 20e x 10
  • 20e x 10
  • 20e x 10
  • 20e x 8
• Overhead Triceps Extensions
  • 20 x 20
  • 30 x 20
  • 30 x 20
  • 30 x 20
  • 30 x 20
  • 30 x 16

The deload of no-deload.

Just opted to not go to the gym today. I need the break.

Instead, I sat down to outline where I’ll be going.

Inception program? For sure, going to stop. I think it’s a great program, but it’s just too much for me right now. Again, I learned this back with 5/3/1 that I just can’t recover well enough from such a split. I mean, it’s basically an upper/lower A/B 2x/week type of split. I could recover from that, if I could get enough sleep in a day. But I can’t because numerous reasons, and even 30 minutes less sleep a day adds up. Sucks, but it does show how you have to work within your “Maximum Recoverable Volume” and all that.

Again, the only reason I went 4x/week was because diet, which isn’t a reason right now. I’ll fade back to 3x, then go back on 4x when/if diet needs it again.

So what AM I going to do?

Well, I’m enjoying working on some heavier stuff, and I was about to go into the Inception strength phase. Given I know another diet cut cycle is in my future, I’d like to work on heavier stuff and some mass building while I can. But again, keeping to 3x/week, tho that means I can make those sessions pretty intensive since it’s 3x/week overall and 1x/week per “body part” if you will.

Just by chance I was flipping through Paul Carter’s Strength, Life, Legacy eBook and came across his “Lift-Run-Bang Template”. It looks to be exactly what I need. So, going to run it. There’s no time-limit on how it’s run, but it seems fitting for about a 6-week run before you’d make adjustments and run again (or change entirely). That should be appropriate for my timing on things relative to my work and diet and such.

Paul actually originally put this on his website. Part 1, Part 2.

I spent time this morning figuring out what work to do, what weights, etc.. Bench and Squat, I’m going to use the max I calculated at the end of Inception, and use that actually as the target weight to hit (given how Strong-15 calculations work). Deadlift, I haven’t done in ages, but looking at my logs, comparing it to where the squat was back then, I’m picking a number and that should be good enough for me to work with.

I won’t actually start next week. Due to circumstance, next week will be a weird kinda “free-form” week for me. I will apply the 3x/week, but the work I do will be a little haphazard, dictated by what I can do based on my situation. Nothing bad, just not ideal. Just going to focus on getting in a bunch of work. Then starting the LRB-SLL template the week after.

Oh… one other thing that comes out of the 3x/week. That means 4x/week I get to sleep in. See, one problem I’ve dealt with is all the gym days, I need to be up and out the door by a certain time. Which means alarm clock, which means that yeah, sometimes I don’t get all the sleep/recovery I need. An intentional choice in 3x/week is that then on the other days, to turn off the alarm and sleep until I wake up. Granted, my body is well-conditioned to just waking up, but if it does then I’m going to work to go back to sleep or even if I just lie in bed for a while, I’ll take that. I don’t need to hit cardio work right now (on this bulk/massing diet), and what little I do need to do isn’t a huge sweat to do a little later in the morning (the dog is loving the morning walks in the cold). Point being, more sleep should be good.

Overall, I expect this should be a better deal for me.

Deloading.

20 minutes and out.

Still tho, those split squats give me a wicked quad pump.

In other news… hanging at 209 lb. this morning. I reckon I’ll work to hold 210-ish for another month then start on another cut to get down to 190. I shall enjoy eating copious amounts of food while I can. 😉

I am also going to stop Inception and go to 3x/week. I think my body will be happier for it. Recovery is important. I don’t think Inception is bad, nor is it indicative of the program being bad or “too much”. It’s truly just a “me” thing.

Based upon Paul Carter’s Inception program

Week 7

• Pause Split Squats (rear leg on bench)
  • BW x 15
  • BW x 15
• Leg Press
  • 115 x 20
  • 165 x 20
• Standing Calf Raises
  • 40 x 20
  • 40 x 20