Andrew_s trolled a man in Reno just to watch him lulz

[Andrew_S]

You might experience some recomp training for hypertrophy the first time if your caloric surplus is very small. Your size to strength ratio is quite good right now so gaining size should be very easy for you at this point.

I'm pretty happy that I have some room to grow since my LBM isn't close to maxing out, even on the low side of the natty range. It really is a goal now to give a solid attempt to put some good mass on without blimping out again. Strength needs to go way, way up too, but since I don't compete it's just for personal satisfaction and I don't mind if it takes a lot longer than most. Pretty obvious by now I can't squat worth a sh!t, my pressing is weak, and deadlift goes up slow and kinda steady.

Cut some blubber, eat enough to train like an animal, and profit. Do the best I can with training currently since I'm very sensitive to calorie restriction as far as strength.

I swear, JDB must be in 98% of nut miscer's logs

Good. Quite helpful. Helpfulbro.

[snrygo]

i have a comment on the bottom of the last page

[Andrew_S]

2 plates calf sitters sound difficult as fuarksicles

i have a comment on the bottom of the last page

Ah.

Not so bad, just low energy. Not sure if they are worth doing, but it did expose some weaknesses I can work on.

[joelash302]

Might be catching you sooner than I thought in squats. Got a new vid up .

[Andrew_S]

Might be catching you sooner than I thought in squats. Got a new vid up .

Pretty impressive weight x reps! I'm just trying to hold on for the ride (cut) and not be too far back so I can make a run at you!



Weighed in today. 197.5 from 202. So 4.5lbs in a month? I can't believe I didn't write down when I started, but I think it was the start of April...week 2 of PHAT, finishing up week 5 today. Yeah, sounds about right.

[psychodiver9]

Nice progress. Solid weight loss

[JasonDB]

4.5 lbs in a month is quite good for someone reasonable lean already and if you have done it without any strength compromise even better.

[Andrew_S]

Thank you fellas. I wouldn't say strength hasn't taken a hit, but it's probably just energy levels and any strength loss should come back very quickly when it's time to get serious.

W5D5

Paused Bench
205 x 5 x 3 sets

Incline DB Bench
65 x 10,8,7-8?

Paused Hammer DB Bench
65 x 8,8,7

DB Flyes

Curls
-ss-
Tricep Pushdowns

Rev Curls (chain+DB)
-ss-
Incline Skullcrushers

I recorded the paused bench, but it's nothing amazing. Just paused bench. Refeeding today. I probably waited a little bit too long to do so and energy levels paid the price, but body fat is down so that's good. 2 steps forward, 1 back. Long haul, baby. Flyes are taking a hike. Really felt like I was going to snap my MF sh!t up in the bottom position even with light weight. I'll just continue with BW dips as long as the shoulders are good. Going to start hitting up my ab work on off days. Arms felt like they were going to burst. That is all.

[psychodiver9]

Those are nice paused bench numbers. Especially for a cut.

[Andrew_S]

Those are nice paused bench numbers. Especially for a cut.

Not a bad starting spot! Had to take 2 minute rest periods on the main set, everything else was 1 minute. Doesn't give much time to recover, but that's the point.

[Andrew_S]

W6D1

Bench
115 x 5
140 x 5
170 x 5
195 x 5
225 x 6

BB Row
110 x 5
140 x 5
165 x 5
195 x 5
220 x 5

Seated OH Press
115 x 5,5,8

Weighted Chins (+25)
-ss-
Weighted Dips (+25)

Chest Supported Rows

Hammer Curls
-ss-
Incline Skullcrushers





I want to say I'm disapointed with bench today (wanted 7-8 reps), but I'm staying positive. The 6th rep almost, almost got stuck. It's obvious looking at it now I should have stopped at 5, but 225x5 should have been cake. If I can keep my strength through the cut I'll be happy enough. Should be some quick gains when I'm finished and start eating more.

As you can see, I'm starting to use a Madcow/Bill Starr approach to the main lifts, while the program is the same. It should let me get more clean reps and a better warmup than a reverse pyramid.

Holding back on OH press today since the next pressing day will be OH focused...following the Madcow rep structure. I went deeper on the 8rep set, but my shoulder was clicking and it didn't feel great overall. Arms are too damn long for it. The workout was a little long, but supersetting the chins/dips and iso work helps. I'm going to start shooting novocaine into my face so I stop making ridiculous faces when lifting submaximal weights.

[psychodiver9]

Rowing what you bench? Strong **** bro. Keep it up

[joelash302]

Bench set up could be quite a bit tighter, with increased leg drive you could get another 2 reps out of that 225.

[Andrew_S]

Thanks guys, and I agree on the setup. I get leg drive with my legs far out, while tucked is tight, and now I'm just between and not doing much good.

[JasonDB]

Thanks guys, and I agree on the setup. I get leg drive with my legs far out, while tucked is tight, and now I'm just between and not doing much good.

Go back to your out far method if that is what gives you the best leg drive. I've found that doing heels flat I need a pretty wide foot placement.

[Andrew_S]

Eventually I'd like a shorter bench. That thing is too high, slanted, and junky.

[Andrew_S]

W6D2

Squats (back off on weight, full depth)
140 x 5
175 x 5
210 x 5
245 x 5
265 x 5

Speed Deads
275 x 3 x 6 sets

BSS
Leg Curls



I've been thinking about going to 4 days a week rather than 5ish. Not sure. Speed pulls went fine. Went with 60% of 455 to start with.

[JasonDB]

You can get away with a little more weight on those speed pulls, looking at the vid. 285-295 somewhere in there will be just about right.

[Andrew_S]

You can get away with a little more weight on those speed pulls, looking at the vid. 285-295 somewhere in there will be just about right.

Thanks. Was going to go from 60 to 65% so that sounds right.

[Andrew_S]

W6D3

Seated OH Press (no backrest)


90 x 5

105 x 5

125 x 5

140 x 4


BB Rows

190 x 10 x 3 sets


Chins

DB Rows

105 x 15,15


Band Pulldowns

Upright Rows

Lateral Raise

Shrugs

I woke up with a kink in my neck that I couldn't get rid of, but things went OK. One less rep on OH press, while everything else went better.

[Andrew_S]

Going to cut back on the workout by workout updates and just upload videos when I make them and stuff like that. Absolutely zero desire to keep posting full workouts on a cut...too frustrating. Just have to focus on getting good workouts in right now. I'll be a cheerleader in all your logs.

[Andrew_S]

Here are a couple videos from the past few days. The first is OH press 125x9 and some paused bench. The second is deadlifts. 305x5 and 350x12.









Working back up and trying to get some momentum going so I don't hit a wall on the cut.

[Andrew_S]

I'll just dump my vid on here.



I have a bunch of thoughts I just put on my wordpress log, but no need for bitching on here too. Hit up some supersets (db bench/bb row, skulls/face pulls) to go with the bench. Feeling pretty good. Weight hasn't budged, maybe gone up a bit, but feeling and looking leaner. Still in the recomp phase I guess, which is good. Not looking forward to having to drop cals more, so I'll take it. I've been on track for at least 8 days, so I'm going to carb it up today and hit up squats tomorrow.

[joelash302]

link to wordpress log?

[Andrew_S]

http://frontsquat.wordpress.com/

[Andrew_S]

Carb up from yesterday seems to have been a success. Weight didn't budge, but the cheap device said BF% was down. Glycogen filled muskels. Maybe once every 8 days is the sweet spot.

Hit up 245x12 today on squats. Form wasn't where I wanted it to be, so I shut it down. I wanted to get 15 today, but the weight kept shifting to the front of my foot and it just was too ugly to let live. My hips and other muscles still feel a little beat up from deadlifts the other day. Not in a bad way, just not fresh today.

Sorry about the little screw up on the start of the video...that was supposed to be my last warm up set, but I obviously screwed up the radio edit on that one.



Tried some very light GMs and I really like how they felt. Going much heavier on them is out, but I should be able to use them to good effect in the 8-12 rep range.

[joelash302]

245x12. You are such an ass.

[JasonDB]

Yeah your forward lean gets worse as you crank out more reps... more an issue with core/back fatigue though. Form tends to break down easily on high rep squats.

[Andrew_S]

245x12. You are such an ass.

I know, it sucked. Wasn't feeling it like I should...need to kill it next week.

[Andrew_S]

A few changes. I moved my rack and weights into my garage so I can do standing OH press. Damn messy in there...I need to clean the area up and get the most room possible. I feel like I'm in a commercial gym now. Surrounded by tools. I'll keep my weights the same, but the reps will be a little lower than I want until I get used to standing and the fact I'm now wrapping my thumb. A false grip feels a lot better to me, but I don't feel like risking it now that I'm outside the rack and standing up.






So I got 135x6 on my top set of OH press...room to improve that's for sure. Light high rep paused bench is just chest and tricep murder. I think it shows the importance of trying different things. I always read how paused bench/squats should be low rep and heavier weight, but it seems like a solid enough move for assistance work, not just a main lift substitution. Throw in some chins and pushdowns at the end and my arms are toast. So far so good...deadlifting tomorrow.