Anarchy & Agony - SuffolkPunch's C&P training

[ulsak]

well, I have severe diffulties to determ my own bf. I'm afraid that my weight loss was too dramatic after the surgery, when my arteries began to work fully, the cardio ( walking, sit biking ) was al over the place and I kept my diet perfect, the tummy shrunk fast but the skin didn't catch up, so I still suffer from some loose skin there. But the aesthics for a former heart clinic case isn't the priority anyway, is it?
However, my own waist is at 30 -31 inches and my weight has been at 173 -175 for at least 3 months. I can't really figure out how lower the deficit more without loosing touch with my strenght goals.

[SuffolkPunch]

I think the best you can do is just look for improvements in real numbers like waist and weight. Getting a real BF% number somehow is nice but not necessary for progress.

If there is one thing I've learned its not to allow yourself to languish in a state where nothing is really happening. I know you have a bodyweight based goal but I would be looking to do slow mass gain at the moment if cutting is not really there. I cut too long last time and lost muscle at the end (but the loss was masked by reaching peaks in certain lifts - which I then fell off from). I am expecting to get a few new PRs during my cut simply because I am going to up the intensity and lower the volume... hopefully without peaking like last time.

[SkydogGinsberg]

My max LBM according to Berkhans formula is 78kg which is a little depressing.

Cheer up. Martin also makes an important correction for 'contest-ready' dehydration that pushes the max numbers higher.

Whist he puts his own version of "max" for 6-foot at 78kg, he adds: "While not identical, these values are certainly right in line with Casey’s calculator. I would note that contest lean bodybuilders are often highly dehydrated and may be glycogen depleted and this will tend to lower the measurement of lean body mass. We might realistically add 5-10 pounds of lean body mass to the above values to account for dehydration/etc. With that adjustment, they are more or less identical to Casey’s values."

[SuffolkPunch]

That does cheer me up a little

I am sure you can probably get a little more if you are happy with around 10% BF too. Getting super lean must cost you in terms of muscle.

I wish someone would do an article regarding peak strength for natties... if I have another 7-8kg to gain, will that be enough for me to reach my goals..?

Yeah, Casey's model is more suited to me, I shall probably revise my LBM ceiling @ 10% to 82kg.

Revised estimate: 4 years until 90kg and 10%

[SkydogGinsberg]

That puts your DL goal at exactly 5-plate (495). Pretty sure there are natty guys on the site pulling that. (Admittedly, speculating "natty" opens up a can of worms in itself). Regardless, 495 doesn't sound unreasonable at all.

[SuffolkPunch]

Here's hoping. In the meantime, I wantz dem abz...

Weight: 86.3kg

Back squat rehab:
10 x 45kg
12 x 60kg
12 x 65kg
12 x 70kg
12 x 75kg

Incline bench press:
8 x 40kg
8 x 50kg
7 x 55kg
5 x 60kg
4 x 62.5kg
3 x 65kg
3 x 65kg
3 x 65kg
15 x 52.5kg

Piking pullups: 3 x 5 -- horrible abs DOMs...

Staying at least 2 reps away from failure on all sets except the 15 rep one...

2500 calories today. Down to 2300 tomorrow and will revise every couple of weeks... it's going to be a moderately low carb diet, roughly: 180p, 80-100f, 150-200c

[SuffolkPunch]

Weight: 85.3 - initial water loss done - abs already look better (lol)

Starting as I mean to go on with:
Chaos & Pain delux combos

low carb diet... check
cannibal ash preworkout... check
train outside in the drizzle... check
hit pr... check

Powercleans(pc), military presses(mp), push presses(pp), front squats(fs):

1pc, 5fs x 60kg
1pc, 2mp, 5fs x 60kg
1pc, 3mp, 5fs x 60kg
1pc, 3mp, 5fs x 60kg
1pc, 3mp, 5fs x 60kg
1pc, 3mp, 5fs x 60kg
1pc, 3mp, 5fs x 60kg

1pc, 3pp, 5fs x 65kg
1pc, 3pp, 5fs x 67.5kg
1pc, 3pp, 5fs x 70kg
1pc, 3pp, 5fs x 72.5kg

1pc, 1fs x 75kg
3pc x 75kg
1pc, 2fs x 77.5kg
3pc x 77.5kg
1pc, 3fs x 80kg
4pc x 80kg
1pc, 3fs x 82.5kg
3pc x 82.5kg
1pc, 3fs x 85kg
3pc x 85kg
5pc x 87.5kg -- fairly sure this is a rep PR...

Good day, got energy left in the tank. Taking it easy on front squats - groin strain is still not better and may have been slightly aggravated by racing against my son on an inflatable assault course yesterday!

[SuffolkPunch]

I have just ordered a fat burner called pro 10 ultra lean. It's main ingredient of interest is synephrine which seems to work well for me - and this brand is the best VFM I could find.

[SuffolkPunch]

Weight: 84.9 -- starting to think I was a bit bloated when I started the cut. Oh well, if it takes less time then that is great.

Bench press: short rest periods. Earlier sets = dynamic effort
3 x 60kg
3 x 65kg
3 x 70kg
3 x 75kg
3 x 80kg
3 x 85kg -- started slowing down here
3 x 90kg
3 x 95kg
3 x 95kg
3 x 95kg -- 1 rep shy of failure

Back squat: rehab for groin strain
10 x 60kg
10 x 70kg
10 x 80kg
10 x 90kg

Ab wheel: standing rollouts with band support: 3 x 5 x Plain (this is now the smallest band) -- had maybe 3 left in tank