V-R-I cutting journal
I'll be keeping track of both weight loss and strength training in here, when I start working to bring my run/cycle times down again I may post that training log in here as well. Started this week on a TRS schedule, switching to a MWF for next week which means that I won't get my two days off in between. Not ideal, but since this is the first week the load shouldn't be *too* bad anyway. I'm aiming for 1.5-2lbs lost per week, starting right around 170 and looking to lose 10lbs before beginning my next bulk. Should begin bulking in early October.
I'm beginning a volume-recovery-intensity program, looks like this:
Squat - 4x8
Bench - 4x6
Barbell rows - 4x8
Accessory: Abs + lower back
Front Squat - 3x5
Seated press - 3x5
Power cleans - 5x3 (or pullups, 3 x 8-15)
Accessory: abs only
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work
So, here goes.
Weight: 170.6 (iffy scale, may be a little more or less)
Calories eaten: 1,900
PT: 13mi bike ride at 19.5mph
Came in a bit short on calories, with daily workouts I'm probably averaging 3,000 burned per day. I'll be consuming 2,200-2,300 per day to start and seeing what that does.
Double checked weight today and it read 168.0, not sure which is right due to the iffy scale so we'll see. First day of the new program, man it's good to be doing something different. I tried to estimate where I'd be with some of the lifts, came in a bit low but it's better than the alternative.
Calories eaten: 2,250
PT: 3mi run at roughly 8:30 pace, lifted
Squat - 4x8 @ 135 up 10
Bench - 4x6 @135 up 5
Barbell rows - 4x8 120 up 5
Accessory: Abs + lower back
Abs: straight leg raises w/ 30lbs, 2x11 keep
Back: extension machine, 2x10 w/ 176 up 5
PT: 11mi bike @17.5mph
Good luck man. That's a pretty low number of calories. I'll be interested to see how it plays out.
Damn bro, when you hit that deficit, you're going to break your back with all that. It's fine for now, but once you start dropping weight, doing "hybrid" forms of the 5x5 w/ volume and intensity all mixed in with all tough compounds like that isn't the best idea.. I've talked to IW about doing the exact same thing. :)
Why do you feel the need for powercleans, deadlifting, ect all inside the same week, for 1-3 reps no less??
Honestly, it seemed like the next best program. I ruled out certain programs (DFT, Texas, etc) based on my reduced diet, but this was what I found to be the next logical progression after SS was done. It does seem a bit intense, but compared to the rest of what I've found it seemed the lesser of the evils. The reason that all of the cleans/DLs etc are grouped together is just that they were written into the program. I don't feel confident in my abilities yet to form something of my own with any great gains. Obviously my goal is to increase strength at this point, while the calories are low is there something else that would perhaps be a better idea?
Why not just do something managable? If you like full body workouts, it doesn't have to have the classic 5x5 signature all over it. :D
Keep in mind, when you're cutting, you're looking at two things.
1) You're NOT gaining muscle, you're preserving it
2) You're trying to either maintain or slightly increase strength on the deficit
If you've ever tried dieting before, it gets rough. You not only need a deficit, but CARDIO is a necessity. Doing more cardio enables you to eat more calories, thus preserving your strength. I don't see how you could do cardio either before or after Wed and Fri sessions quite honestly. The more calories you can afford yourself by burning them off with cardio, the higher your metabolism will remain. One of the biggest downfalls for those too aggressive with a deficit instead of cardio is that their metabolisms will shut down to compensate, and that means no more fat loss.
I just don't like strict formatting like that at all. Everything has to be even: 4x6, 5x5, 3x8, ect. I see it plastered from wall to wall in this forum. Would it hurt to do 4 sets of AMAP (as many as possible) pullups? I've found doing something set like 4 x 5 worthless for pullups vs. doing something you're capable of FOR THAT DAY. Follow me?
Keeping both those things in mind, what would YOU change regarding what you wrote?
BTW, don't worry about the clutter. Once you figure this out, I'll erase everything I wrote. :)
Not worried about the clutter, I appreciate the input. From what you're saying, it sounds like I would want to
a) disburse the big lifts (cleans, DL) between days, instead of all on the same day
b) switch from a ramped max day to perhaps a increased set day? Or something less taxing than PR sets, at least.
Am I on the right track? I'll have more questions, of course, but it sounds like the vol-rec-int setup is best saved for an increased diet. Perhaps something in the lower weight higher rep range, like 3x8's?
As far as calories- I'm aiming for 1.5-2lb/week, meaning I have to come 750-1000 short. Since I know that 2lb/wk may be a bit too fast for a 170lb guy, I'll probably be coming in closer to -750/day. Thanks to FitDay I'm also noticing that my protein intake is still a bit too low, so these things will be adjusted/corrected.
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