AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- BB Flat: 225*3 245*3 255*3
- BB Rows: 225*3 250*3 270*3
March 14, 2021
March 10, 2021 AM: Incline Walking PM: Upper Body
March 9, 2021 Squats
So this week I'm doing a deload week before I begin cutting, combined with the shorter sessions last week going for one-rep maxes I think I'll be set up nicely and well-rested to start this cut.
- Squats: 315*3 345*3 365*1
March 8, 2021 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 25:43 / 3 miles
March 13, 2021
March 6, 2021 Full Body
Week of surprises concludes....260 on incline benching...I thought I'd get 240, maybe 245 if I had enough juice. This one was really a surprise...maybe because I didn't deadlift first...Also did some deadlifting at the end here...315 for 5, that might be my first set over 2 or 3 reps on deadlifting in....5 years?
- BB Incline: 185*5 210*3 225*1 240*1 250*1 260*1
- HPS: 95*2 115*2 130*2 145*2
- DL: 315*5
March 3, 2021 Upper Body
Well the surprises continue....Again, I usually drop off pretty fast from 5 rep max to 3 rep to 1 rep....most folks get a bit of a runway there, I never have for some reason...I figured 265 would be my one rep max and benched 275 instead....the 185 on head-supported rows is a pr technically....not that I really ever tried for a 1RM there before.
- BB Flat: 205*5 225*3 245*1 265*1 275*1
- Guillotine Press: 185*5
- Head-Supported Rows: 185*1 NEW PR!! lol
- Band Laterals: 10, 10
March 2, 2021 Lower Body
So this week rather than take it off since I just finished the bulk, I'm going to try and see what my rough 1 rep maxes are. I haven't really trained for them, so I don't expect them to be that high. Or at least I didn't. I wasn't expecting to get 385 on the squats here or 4051 on the snatch-grip Romanian deadlifts. Granted it's lower than I would be at if I had been doing singles and triples all winter, but it's not that bad....for this cut I'm going to focus on triples I think; I'm wondering if my one rep maxes might actually go up. I'm going to aim for 2700-2800 calories per day as well. Last summer was great being that cut, but when I look at those photos my legs just don't have enough mass. If I can replicate what I was doing last year (fasted incline walking for instance) and couple that with more calories I might be able to get to a point where I'm just as cut but with maybe 5-8 more lbs of muscle on me.....
- HPS: 95*3 - warmup
- BB Squats: 275*3 315*3 340*1 360*1 375*1 385*1
- Snatch-Grip RDL: 315*1 365*1 405*1
March 1, 2021
March 1, 2021 Treadmill
Quick session, want fresh legs tomorrow for squatting.
- Treadmill: 8:40 / 1 mile
February 28, 2021 Sprinting
One side of the track was completely melted...actually got real 110s in
- 110*5
February 27, 2021 Full Body
This coming week I'm going to try and max out on squats, benching, and then next Saturday Incline benching. I may max on a couple other things as well, we'll see. In the meantime, I kept deadlifting weight light here. Bonus though, my other 10 lbs. plate arrived, which means I can up the weight on hanging power snatches. I need to order more weight plates now though because I already maxed with what I have.
- HPS: 115*3 130*3 140*3 150*3 10:54
- BB DL: 315*1 365*1 405*1 445*1 5:30
- BB Incline: 190*5 205*5 215*5 225*5 11:48
- Front Squats: 225*1 260*1 5:21
- Pullups: 45*2, 2, 2 5:09
- Snatch-Grip OH Carries: 125*130 5:06
- Rollouts: 10 2:00
- Total: 45:50
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