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V-R-I cutting journal

Personal Journals discussion on V-R-I cutting journal, within the Members Section; Pretty much. When I'm dieting, I can handle going heavy for one of the big three, but I'd have to ...


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Old 08-27-2008, 10:29 PM   #11
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Pretty much. When I'm dieting, I can handle going heavy for one of the big three, but I'd have to follow that up with less stressful exercises. So instead of fighting through bench pressing, then squats or deadlifts, which is nuts, I'd rather do deadlifts followed by gluteham's, biceps, and lat work like chest supported rows (since my lower back is toast). Follow the logic?

Again, you diefinately shouldn't be so structured like the 5x5. Back when I was powerbuilding with IA, I'll tell you right now that I always preferred doing deadlifting LAST in my day, and usually resulted in a PR..

Example:

Chest supported rows: 4-5 sets of whatever
Incline Curls: 3 sets
Reverse Curls: 2 sets
Deadlifts: 1 x 3, 1 x 10 = Max set of three, rest 5 minutes, drop the weight and bust out at least 8, at most 12.

That example is a back/biceps/legs day. What don't you see? Any direct squatting because you'll see deadlifts more than work the legs. Add some sled dragging on your off days and you got yourself some meat for those wheels.

Now, if you're deadlifting focused for one of your lower days, guess what the other one is? Yep, free squats.

Those examples are for what I personally prefer cutting down (ie chest/shoulders/triceps; back/biceps/legs)

If you're doing full body, again, don't get in that Starr/Rippetoe mentality of 3 maximal full body compounds per day. Instead, I'd probably do something more like this: Remember, you're in fat loss mode

Day 1: Squat focus (back squats heavy)

Day 2: Bench focus(bench heavy)

Day 3: Deadlift focus (deadlifting heavy)

Soooo..

Day 1 you'd do your squats heavy (relatively speaking), then follow that up with MANAGABLE exercise selections. SLDL's, DB presses, dips, a shoulder isolation, and biceps

Day 2 you'd do heavy bench press, then ease back a bit by lowering the intensity and picking MANAGABLE exercise selections. Hack squats, DB shoulder press, rows, and skullcrushers

Day 3 you'd do heavy deadlifts, then ease back a bit by lowering the intensity and picking MANAGABLE exercise selections. Leg press, chest press, pullups, hammer curls

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Old 08-28-2008, 07:05 AM   #12
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I'll work with this today and post what I figure out for you to destroy It sounds like I don't need to be strictly following a specific setsxreps pattern, how do I go about deciding a) what to start at, and then b) how to modify it?

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Old 08-28-2008, 08:28 AM   #13
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You can't go in with a predetermined number of sets x reps and weights in mind. I think this is especially true while running a deficit. You have to base things off of how your are feelings that day, how your body is reacting to the weight, etc. You really have to listen to what your body is telling you. Its easy to overdo it when cutting I would say.

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Old 08-28-2008, 01:51 PM   #14
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Default 8/28

Calories eaten: 2,500
PT: no PT today, legs are tired. Lifted.

I'm sticking with this program this week until I can work out something better with the info I've been getting. Interesting day, as I've never done power cleans or front squats before. Found some tutorials to make sure I had the right form, and went at it. Cleans were borderline too light, but at this point I to get the form down first. Front squat... my arms/wrists/body, for that matter are horribly inflexible. The weight I did was a bit light, but I've got to be able to hold it. Wrists/fingers are sore right now, though it will go away quickly. I'll work more on the new stuff when I get out of class.

Wednesday (Recovery)
Front Squat - 3x5 135 "up"
Seated press - 3x5 105 keep, tried 110 1st set and barely made 4
Power cleans - 5x3 135 up 5
Accessory: Tried planks, still wasn't tired after 2min so I gave up. Back to extensions for now

Last edited by FlyUSMC; 08-28-2008 at 08:19 PM..
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Old 08-28-2008, 01:55 PM   #15
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many variations of planks out there. i got so i could hold the front one for 3 min...talk about boring
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Old 08-28-2008, 01:58 PM   #16
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Your wrists and fingers shouldn't really be sore. The weight should be resting across your shoulders & (possibly) chest.
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Old 08-28-2008, 03:30 PM   #17
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Ideally, yes. Even trying to keep my arms parallel to the ground (also hard), my wrists/fingers get almost hyperextended while holding the bar on my shoulders. I played around with different grips, but haven't found anything else that grips the bar in any sort of stable manner. I can just hope that flexibility might increase, though for now I shouldn't have to worry about front squats again for a while
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Old 08-28-2008, 05:22 PM   #18
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you can cross your hands on the bar...so your right hand is on the left side of the bar...and vice versa...that's another grip to try. when i did front squats i usually ended up just holding the bar like i hold it for military press...got tiring quick

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Old 08-28-2008, 05:35 PM   #19
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I have no idea if this tip will help, but I'll throw it out there. My grip width on the bar is such that when I lift the bar off, my fingers are pinched between the bar and my front deltoids. It's what is most comfortable for me. I don't know if you were doing the same or not. It kills my wrists if my hand placement on the bar is any wider than my shoulders.

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Old 08-29-2008, 09:34 AM   #20
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Default 8/29

Today turned into a bust, ended up going out to eat with the folks... plus dessert

Cals: est. 3,400
PT: 4mi run @ 7:45 pace

Last edited by FlyUSMC; 08-29-2008 at 08:38 PM..
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