Author Topic: Rebuilding one day at a time  (Read 228411 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #750 on: August 29, 2015, 12:11:18 AM »
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Yeah, I know. I'll stick with the plans on 531 as I'm sure it's good for my 45 year old joints but Gawd is it boring  >:(

JW may come and hunt me down, but IMO, a deload doesn't need to be a 50% decrease in weight.  I think you can push it hard at a different, higher rep scheme.  For 5/3/1, shoot for 3-4 sets of 10-12 hard reps with the same lifts which is drastically different than the high intensity 5 or less reps.

I hated the 5x10 @ 50% for the BBB program.  Unless my rest interval was under 45 seconds, those sets were way too easy to be considered work. I liked the alternative of making all the sets hard and dropping the weight as I fatigued.  My rest times were 3-5 minutes with those but since the weight was bigger, it fit my goals better.

I had my bbb set higher last year (about 65% IIRC) but that was also when I was just eating whatever and however I felt like.
I've been averaging about 1700-1800 cals to drop weight but, with this next cycle and the increase, I'm upping it to 2200 cals. Still should have me losing weight just not as fast as before.
At this point I think it will be another 2 cycles (2 months) before I'm down to a truly acceptable BF range to begin a slow bulk (instead of just dropping to some arbitrary weight weight and the going "I'll eat everything!").
So, so close to irrational goal of 32 inch pants.  :) 32's a bit tight but 33's are comfy.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: Rebuilding one day at a time
« Reply #751 on: August 29, 2015, 10:20:50 AM »
Man, you're doing great on cutting weight/body fat. That 32" goal wasn't so irrational after all when you are as focused and determined as you seem to be.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #752 on: August 29, 2015, 01:18:58 PM »
Man, you're doing great on cutting weight/body fat. That 32" goal wasn't so irrational after all when you are as focused and determined as you seem to be.

Thanks Toby.
It is a long slow road. I've been 90% consistent since the middle of May with relatively few days where I've gone over.
ID was right (and so are others) that it's a complete mind game after a few months on a cal deficit and that the closer you get to your goal the longer it seems to take. I know I'm still over 20%bf right now. Only thing to do is keep plugging away.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #753 on: August 29, 2015, 04:48:27 PM »
Throwing out some stats for me to be able to refer back to.

Neck 16 3/8
R Arm 16
L Arm 15 7/8
Chest 44
Belly around BB 37
Hip around hip bone 34 1/2
R thigh 22 1/4 <--1 inch less than left
L thigh 23 1/4
R calf 16 1/4
L calf 16 1/2

1+ stats from last cycle
OHP 115x8
DL    270x7
BP    210x10
Sq    215x6

Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #754 on: August 31, 2015, 06:56:49 AM »
You're doing great Eric. Keep at it. The end is in sight.  8)
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #755 on: August 31, 2015, 01:54:29 PM »
Monday August 31, 2015

531 Cycle 2, week 1

OHP
55x5
70x5
80x3
90x5
100x5
115x10 (5+)

BP/lat pulldown supersets
130x5x10/110x5x10

Front delt raise
20x3x10

Side delt raise
20x3x10

Rear delt flys
10x3x15

Dips
BWx2x10

Rather tired today. Forgot a hat and sunscreen for baseball tournament and I came back fried after 7 hrs out in the sun. Good thing was we won our division bracket and got the championship trophy. Anyway felt hot and miserable most of last night. Didn't seem to impact lifting though, so that's another good thing.

5+ vid


Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline ThighoftheTiger

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Re: Rebuilding one day at a time
« Reply #756 on: August 31, 2015, 06:02:52 PM »
OHP looked great!  Very jealous of the space to do it standing!
My journal: http://www.iron-sanctuary.com/forums/index.php?topic=1420.0

2015 PB's
420 lbs - Deadlift
335 lbs - Squat
262 lbs - Bench

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #757 on: August 31, 2015, 08:23:44 PM »
OHP looked great!  Very jealous of the space to do it standing!

+1.  Very good form!

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #758 on: August 31, 2015, 08:59:00 PM »
OHP looked great!  Very jealous of the space to do it standing!

OHP looked great!  Very jealous of the space to do it standing!

+1.  Very good form!

Thanks guys.
Feel pretty lucky to have a gym at work.

Got 255 5+ deads tomorrow. Hoping for another 10  :)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #759 on: September 01, 2015, 02:01:18 PM »
Tuesday September 1, 2015

531 Cycle 2, week 1 531

DL
120x5
150x5
180x3
195x5
225x5
255x10 (5+) <--wanted 10, got 10  8)

BBB
Squats
120x5x10

Felt pretty good today. Got the 10 I wanted on DL with decent form. I think upping the cals to 2200 per day has helped like I thought it would. Still dropping some weight, not as fast, but still dropping. I think my body composition is getting a bit better.

Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #760 on: September 01, 2015, 02:59:56 PM »
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #761 on: September 01, 2015, 04:53:34 PM »
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #762 on: September 01, 2015, 05:24:47 PM »
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol

I know I should be tracking but right now I'm just playing the eating better game. I'll see where this ends up.

What made you decide to up calories?

As for the camera, it seemed to jump every time you started a rep and my eyes kept following that. Haha
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #763 on: September 01, 2015, 05:35:50 PM »
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol

I know I should be tracking but right now I'm just playing the eating better game. I'll see where this ends up.

What made you decide to up calories?

As for the camera, it seemed to jump every time you started a rep and my eyes kept following that. Haha

Decided to up the calories after looking at this new cycle. At 1600-1800 I was feeling it with the previous cycle. Was draggin in some other ways too. This way getting a few more cals in to fuel the workout but still below TDEE so I'll continue to lose.

Lol, the floor in the weight room isn't the greatest.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #764 on: September 02, 2015, 06:44:25 AM »
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol

I know I should be tracking but right now I'm just playing the eating better game. I'll see where this ends up.

What made you decide to up calories?

As for the camera, it seemed to jump every time you started a rep and my eyes kept following that. Haha

Decided to up the calories after looking at this new cycle. At 1600-1800 I was feeling it with the previous cycle. Was draggin in some other ways too. This way getting a few more cals in to fuel the workout but still below TDEE so I'll continue to lose.

Lol, the floor in the weight room isn't the greatest.

Makes sense about the cals. I feel it if I don't eat much one day. I seem to drag the next day.

Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275