A Weak Squatter's Road To Redemption

[Sen8or]

I think it's on cmoores sig (o35er with freakish strength) "of all the things I lost during my cut, I miss my mind the most"

Chin up mate, if you can even maintain or only drop a bit of strength at the lower body weight, imagine what will happen to the prs when u go back on a bulk.

You could always up cals to maintenance for a bit, let your body mass stabilise for a while then elide what you want to do frm there.

[nikolic993]

No need to be upset man, just focus on the lifts you can do, and take it easy with the pressing, don't be tempted to up the weights fast.You can worry about that after your shoulder is fully healed.I don't know what to say about the cutting, you seem to be getting enough protein in, and your weight is going down so maybe be more patient with it.

[Woody-5]

Nice deadlift PR!


Those thoughts your having while cutting about feeling small, weak etc are normal. I think everyone has the same feelings. Stick to it and push through to your goal

A well placed re-feed could be beneficial both to your lifts and your mind

[chunkmo]

Dude... Keep up the good work.

There are days where you feel like ****, nothings working, cant be ****ed going to the gym and you're not making progress. Everyone has those days. Keep going and never give up. Lifting is a marathon, not a sprint. You'll find your groove again soon enough.

[Sinaku5]

Cheer up Ginja - you just hit a DL PR on your cut!!!!

Honestly I hear you on the cut - it really seems like you're making no progress at times when you're cutting, and thats actually one of the biggest reasons I dont want to cut right now. For people like us who strive to hit PRs on a regular basis, hitting PRs so infrequently or not at all is really disheartening, however one thing to look forward to is that you're going to be 20-30lbs lighter and lifting the same weight you were before. Thats a HUGE deal. You get more looks in the gym for being so lean and strong, thats for sure.

[GinjaNinja85]

I think it's on cmoores sig (o35er with freakish strength) "of all the things I lost during my cut, I miss my mind the most"

Chin up mate, if you can even maintain or only drop a bit of strength at the lower body weight, imagine what will happen to the prs when u go back on a bulk.

You could always up cals to maintenance for a bit, let your body mass stabilise for a while then elide what you want to do frm there.

Thanks mate. I do feel like I'm losing my mind at times. It almost makes you forget what you train for after the buzz of hitting big lift PRs almost every session on a bulk. I've hit 1 PR in 3 months. Wooo, lets get the party poppers out lol. Adjusting calories is an option I suppose. I'm reluctant though!

No need to be upset man, just focus on the lifts you can do, and take it easy with the pressing, don't be tempted to up the weights fast.You can worry about that after your shoulder is fully healed.I don't know what to say about the cutting, you seem to be getting enough protein in, and your weight is going down so maybe be more patient with it.

Yes sir, you are right. Patience is needed in abundance

Nice
deadlift PR!


Those thoughts your having while cutting about feeling small, weak etc are normal. I think everyone has the same feelings. Stick to it and push through to your goal

A well placed re-feed could be beneficial both to your lifts and your mind

Yeah man, I've gotta stay focused. I might refeed but I've been living on fast food for the first few weeks of this month so I'm happy to have my diet back in check. Hoorah for the PR! I guess. Not srs, it feels massive.

Cheer up Ginja - you just hit a DL PR on your cut!!!!

Honestly I hear you on the cut - it really seems like you're making no progress at times when you're cutting, and thats actually one of the biggest reasons I dont want to cut right now. For people like us who strive to hit PRs on a regular basis, hitting PRs so infrequently or not at all is really disheartening, however one thing to look forward to is that you're going to be 20-30lbs lighter and lifting the same weight you were before. Thats a HUGE deal. You get more looks in the gym for being so lean and strong, thats for sure.

It's hard watching everyone else kill it in their logs. Guys squat next to me in the gym, bulking, hitting PRs. Everywhere you turn it's just staring you in the face driving you nuts lol. I guess it is a huge deal to lose 30lbs and be pretty much the same strength. Thanks!

[Sinaku5]

Thanks mate. I do feel like I'm losing my mind at times. It almost makes you forget what you train for after the buzz of hitting big lift PRs almost every session on a bulk. I've hit 1 PR in 3 months. Wooo, lets get the party poppers out lol. Adjusting calories is an option I suppose. I'm reluctant though!



Yes sir, you are right. Patience is needed in abundance



Yeah man, I've gotta stay focused. I might refeed but I've been living on fast food for the first few weeks of this month so I'm happy to have my diet back in check. Hoorah for the PR! I guess. Not srs, it feels massive.



It's hard watching everyone else kill it in their logs. Guys squat next to me in the gym, bulking, hitting PRs. Everywhere you turn it's just staring you in the face driving you nuts lol. I guess it is a huge deal to lose 30lbs and be pretty much the same strength. Thanks!

Yeah I hear u - I really do lol I feel your pain a month ago.

You'll see just how amazing it is to hit heavy weights at 30lbs lighter when you hit your goal weight man.

[GinjaNinja85]

w/e Feb 24: 86.1kg
w/e Feb 17: 86.8kg
w/e Feb 10: 87.3kg
w/e Feb 3: 87.4kg
w/e Jan 27: 88.9kg
w/e Jan 20: 88.6kg

- Down 0.7kg. Perfect.

- Target for w/e Mar 3: 85.4kg

[GinjaNinja85]

TEXAS METHOD #10

VOLUME DAY

color code:
blue = pr and completed all reps
red = fail

BENCH PRESS
3 x 40kg
5 x 45
5 x 45
5 x 45

SQUAT
4 x 60kg
3 x 80
1 x 100
1 x 100
5 x 110
5 x 110
5 x 110
5 x 110
5 x 110

COMMENTS
I'm gonna try and complete this tomorrow. I worked late (my business is nice and busy) so I had to leave due to the gym closing.

I done bench first as the racks were all taken. The weight felt like a weight for the first time. Light weight, but it actually felt like a bit of resistance which was nice. The shoulder isn't 100%.

Squats felt tough. I just tried to keep the weight from shooting forward as much as possible while getting a bounce out of the bottom. Really focused on sitting back and keeping my chest up, trying to get an ideal descent. Still working this lift out after a year of 2-3x a week squatting. I imagine guys who have been squatting for 5 years still learn new ways. It's just so cool. I'll probably stick at this weight.

TIME
1:10

VIDS
Sorry for the lack of vids lately. I will put my deadlift PR up for sure.

[Sinaku5]

Working instead of going to the gym?

Wut? Get your priorities straight brother.

Lol - Squats are a technical lift like the other big BB lifts. Still a solid session tho Ginja

[Woody-5]

Nice volume work!
Good to hear the shoulder is holding up to the benching

[dk240t]

Come to the darkside. Join the forever bulking crew. Hehe.

I know that feeling...sometimes I do feel that fear of some bodyfat kept me from making all the progress I could when I threw in a cut towards the end of the year. That's why I set myself a goal to gain 20lbs of bodyweight this year...so I'd make the decision and drive towards it regardless and add the strength and muscle. After that, I can decide to bulk more or can decide to cut...but not before.

But just remember what your goals are. Focus on maintaining the strength and losing some fat, and consider any PRs bonus, and any strength losses are things you'll get back quick when you go back to maintenance calories or bulking. 37" to 34.5" waist is a huge change, that's awesome progress.

[GinjaNinja85]

Working instead of going to the gym?

Wut? Get your priorities straight brother.

Lol - Squats are a technical lift like the other big BB lifts. Still a solid session tho Ginja

Haha. I lol'd hard

Nice volume work!
Good to hear the shoulder is holding up to the benching

Well, kinda. X ray results next Thursday!

Come to the darkside. Join the forever bulking crew. Hehe.

I know that feeling...sometimes I do feel that fear of some bodyfat kept me from making all the progress I could when I threw in a cut towards the end of the year. That's why I set myself a goal to gain 20lbs of bodyweight this year...so I'd make the decision and drive towards it regardless and add the strength and muscle. After that, I can decide to bulk more or can decide to cut...but not before.

But just remember what your goals are. Focus on maintaining the strength and losing some fat, and consider any PRs bonus, and any strength losses are things you'll get back quick when you go back to maintenance calories or bulking. 37" to 34.5" waist is a huge change, that's awesome progress.

Thanks alot!

Goal was 175lbs/79.5kg at 10%bf but I might cut it short. That's not exactly sticking to it I know but even if I fall short of my target I'll still have been cutting for 5 months come the end of April. A solid effort I think.

And I can't wait to come to the darkside, it's the only thing keeping me going

[klaery]

Hope the xray results are all good mate. Don't let the setbacks get you down

[GinjaNinja85]

Hope the xray results are all good mate. Don't let the setbacks get you down

Thanks bud, I try not to. It won't stop the quest for lean, mean strength that's for sure

[GinjaNinja85]

TEXAS METHOD #10

ASSISTANCE DAY

color code:
blue = pr and completed all reps
red = fail

PENDLAY ROW
5 x 60kg
5 x 75
5 x 75
5 x 75
5 x 75
6 x 75

GOOD MORNINGS
10 x 20kg
4 x 40
10 x 47.5
10 x 47.5
10 x 47.5

DECLINE SIT UPS
10 x 10kg
8 x 10
8 x 10

BACK EXTENSIONS
12 x 10kg
12 x 10
12 x 10

SIDE LATERALS
21 x 7.5kg
11 x 7.5
8 x 7.5

FACE PULLS
50 x 20.5kg

COMMENTS
As I didn't have time yesterday. Rows, back extensions, GMs and face pulls will be increased in weight next VD. I'll add reps to the others.

Next week will be a 5x5 pendlay row PR at 77.5kg. 80kg is my 3x5 PR. My back has held up very well on this cut.

TIME
1:10

[pyaarawala]

I haven't been on a cut as long as you have (only 1.5 weeks) and I already know how you feel. I thought cutting would be fun. I was like, can't wait to cut and reveal my gains! But man this cutting **** is hard! I'm lucky the people in my gym aren't exactly hitting PRs daily so I don't have that issue in the gym like you do, what bothers me the most is that the people around me are all bulking and eating 1800 calorie subway sandwiches with 2 cookies and coke, while I'm forced to eat only a 980 calorie sandwich with water. The diet part is what's really killing me actually.

All we can do is just keep going until the body fat gets low and then get back on maintenance, enjoy the new lean look, and enjoy the strength re-gains. Keep pushing hard! Remember, it's willpower and consistency over a long period of time that will get you results, not the first 1-2 months of excitement and hardwork. People overestimate the short term, and underestimate the long term.

[GinjaNinja85]

I haven't been on a cut as long as you have (only 1.5 weeks) and I already know how you feel. I thought cutting would be fun. I was like, can't wait to cut and reveal my gains! But man this cutting **** is hard! I'm lucky the people in my gym aren't exactly hitting PRs daily so I don't have that issue in the gym like you do, what bothers me the most is that the people around me are all bulking and eating 1800 calorie subway sandwiches with 2 cookies and coke, while I'm forced to eat only a 980 calorie sandwich with water. The diet part is what's really killing me actually.

All we can do is just keep going until the body fat gets low and then get back on maintenance, enjoy the new lean look, and enjoy the strength re-gains. Keep pushing hard! Remember, it's willpower and consistency over a long period of time that will get you results, not the first 1-2 months of excitement and hardwork. People overestimate the short term, and underestimate the long term.

1.5 weeks? You have no idea how I feel... It gets worse. Much worse

You're absolutely right about consistency. If we have a bad week we also can't let it affect us. We just resume our planned diets and the weight loss will take care of itself. Like the dudes above said, losing 20-30lbs of weight with little to no loss in strength is a big deal. It's still progress, which is easy to forget when the PRs aren't rolling in.

Lifting is great. It supplements life perfectly. People shouldn't have an issue with long term goals but you're right, they do. We'll be kicking their asses in a few years

[GinjaNinja85]

TEXAS METHOD #10

RECOVERY DAY

color code:
blue = pr and completed all reps
red = fail

SQUAT
4 x 60kg
5 x 85
5 x 85

OVERHEAD PRESS
5 x 30kg
5 x 40
5 x 40
5 x 40

BB CURLS
28 x 20kg

HANGING LEG RAISES
12
12
12

COMMENTS
Nice and easy.

I got chatting to an Eastern European guy in the gym. He was doing beyond maximal overhead presses from the delts to just slightly above his head. He had me spot him which wasn't that easy actually. I had to lift with him but only on the concentric portion. I'm sure it was well over his max. He said it builds power in the shoulders. Says he's been doing them for years and they carry over to overhead press and bench. At least I think he said that. His English wasn't perfect though. I'm skeptical. He was only using 100kg so he wasn't mega strong. I dunno. Seems to me he'd be better hitting reps on overhead press without a spotter but I didn't say anything. Anyone else heard of this?

TIME
0:30

[GinjaNinja85]

I looked into the carb backloading diet tonight. I was thinking of giving it a shot but I really can't be arsed with it. Seems like any diet that eliminates carbs is gonna take a whole lot of effort to transition to. Anyway, roll on intensity day tomorrow. I'm gonna be equalling the squat I finished LP on at 7kg lighter body weight, doing some benching and hopefully setting a new deadlift PR before I go on a date feeling like a grade A awesome motherfu**er

[GinjaNinja85]

Posting this for reference as I'm still undecided...

http://www.lift-run-bang.com/2013/02...ading.html?m=1

[pyaarawala]

Why do you wanna limit your carb intake? What are your macros like right now anyway? If what you're doing now is working no need to change it.

And I might have missed something but, there's also an assistance day on TM or you just added it yourself? So you go 4x/week? ID,VD, RD, and AD?

[GinjaNinja85]

Why do you wanna limit your carb intake? What are your macros like right now anyway? If what you're doing now is working no need to change it.

And I might have missed something but, there's also an assistance day on TM or you just added it yourself? So you go 4x/week? ID,VD, RD, and AD?

My diet has been really steady and my weight has been the same, sometimes a little higher, for the last week so I need to change something. I'm trying to think what would be best for training.

A predominantly low GI, low carb diet every day. I'll probably be hungrier but it'll be simple to reduce carbs.

Or

A keto diet with high GI carb feeds the night before my VD and ID sessions. This will take a bit of effort to transition to but I may lose weight faster and train better.

I only done AD because I didn't have enough time to complete all my assistance work on VD. I'll resume the VD-RD-ID schedule next week.

Macros are around 2600/220/205/100. Roughly.

[dk240t]

If your weight has been the same for a week, don't panic and totally change everything. If your diet is something you are comfortable with but you don't think it is low enough, just take 100-200 calories out somewhere and see how it goes. No need to go crazy and totally change everything around.

Weight loss is funny, sometimes it goes in spurts. Don't panic over a week worth of results.

[GinjaNinja85]

If your weight has been the same for a week, don't panic and totally change everything. If your diet is something you are comfortable with but you don't think it is low enough, just take 100-200 calories out somewhere and see how it goes. No need to go crazy and totally change everything around.

Weight loss is funny, sometimes it goes in spurts. Don't panic over a week worth of results.

It does seem to go in spurts. I think that's because reducing carbs reduces your water weight so quickly and then actual weight loss occurs after that???

Taking out 200 calories is an easy option. I'm just wondering if its the best option seeing as carbs are so important for training.

[dk240t]

I'd say the smallest change you can make will be the best change. Let's prove that doing a small change really doesn't work before doing something drastic.

[HunterMC6]

Cutting on TM must be brutal but it would be a good way to keep overall strength up while cutting. What's your goal for your cut?

[pyaarawala]

You're taking a lot of protein actually. I think 1g/lb LBM should be enough. This way you have more room for carbs, so you can reduce your total calorie intake from 2600 to 2400-2500. But it's up to you. And how many carbs do you think you need to have a good workout? I usually have a decent workout at around 50-60g of carbs.

[GinjaNinja85]

Cutting on TM must be brutal but it would be a good way to keep overall strength up while cutting. What's your goal for your cut?

It's not too bad! I'm pretty satisfied with zero progression apart from the odd depressive moment. My strength is holding up ok. I've been injured from pressing. I total more now on the two big lifts than before my cut.

Cutting to 80kg/175lbs. Probably another 2 months.

[GinjaNinja85]

You're taking a lot of protein actually. I think 1g/lb LBM should be enough. This way you have more room for carbs, so you can reduce your total calorie intake from 2600 to 2400-2500. But it's up to you. And how many carbs do you think you need to have a good workout? I usually have a decent workout at around 50-60g of carbs.

I've upped the protein but to be honest, any benefit has been outweighed by the reduced calories. I'm not a big believer in more protein than 1g/lb being beneficial (for me anyway) but Sinaku is an advocate and I wanted to give it a try. Paul Carter who I read alot of hasn't noticed any difference either with higher protein intake. As with everything you need to try these things for yourself and I'm grateful that Sinaku suggested it to me.

I don't know about carb amounts. Most of my workouts are pretty decent to be fair. I usually eat 140g of my carbs throughout the day before I train with 50g of that about 3 hours before training.