Becoming a Titan - Journey to a 1400 Total

[PerpetualMotion]

Tuesday - 5/3/1 Full Body: Phase 3 - Squat and DL, 3s

Weight: 153.1

(A) 5/3/1 Squat
135x5
175x5
225x3
250x3
285x3
320x3
*Legs felt weak, so I didn't want to push it too much.

(B) Pause Bench vs. Chains
135 + 40c x 3
185 + 40c x 4
185 + 40c x 2 x 3

(C) 5/3/1 DL
225x3
295x3
335x3
380x5 *2nd rep was touch and go but the rest there was a 2-3 second pause between reps

Thoughts
Feeling lethargic, obviously, but I'm doing pretty good. Hunger isn't all that bad but I'm assuming that's because I've been keeping busy. Progress is looking awesome so far, so I'm stoked to see how it all looks by next week. Next week I'll be resuming my regular lift (3x) because I'll be doing a refeed but this week I'll only have another workout.

Surprised that my lifts aren't suffering. The bench felt amazing, especially the last set. I should have shot for 4 or 5 but I hate having no spotter even with the safety bars there.

I finally decided what I'm doing on my bulk and that's Schoenfeld's Max Muscle Plan. His strength mesocycle looks nuts.

Is OP still alive?

I am. I'm only lifting twice a week, so I don't have has many updates.

[brendbro]

great workout to have on RFL. how many cals are you on a day?

I finally decided what I'm doing on my bulk and that's Schoenfeld's Max Muscle Plan. His strength mesocycle looks nuts..

im looking for a new routine, will have to check that out.

[PerpetualMotion]

great workout to have on RFL. how many cals are you on a day?

800 calories, I think? I don't count. I just try to get my protonz in, some lettuce and broccoli, and a box of jello plus fish oil. Sucks balls and I should have been more diligent with my cut but whatevs, man. I do what I do, no ****s given.

im looking for a new routine, will have to check that out.

Want me to send it to you? It's in EPUB format, though.

Here's the breakdown of the entire program: (Note: 1 block = 4 weeks and one of those weeks is always a deload)
8 weeks strength phase (main exercises are 1-5 reps and assistance is 6-8)
- block #1 full body
- block #2 upper/lower
4 week metabolic conditioning phase (15-20 reps)
- 1 block full body (microcycle 1 = normal, microcycle 2 = supersets, microcycle 3 = crazy circuit)
10 week hypertrophy phase (strictly 6-12 reps)
- block #1 tradition body part split
- block #2 upper/lower
- block #3 (two-week phase) 6 days per week, overreaching (all sets are taken to failure) body-part split where you hit each part twice a week with 110 reps per body part

Interesting side note. I was reading some old Lyle threads on his forums and Borge mentioned something interesting. He said in this one study that PLers were no longer getting large levels of muscle protein synthesis from their heavy lifting but when they were put on light lifting (I think it was 10-20 reps?), MPS skyrocketed.

[PerpetualMotion]

Friday - 5/3/1 Full Body, Phase 3 - 3s Bench, 2s DL

Weight: 149.8

Why doesn't everyone do RFL? Getting noticeably leaner every single day. I mean, it's hard as hell only eating super dry chicken breast but the results are worth it.

(A) Squat
265x1
300x1
345x1
*Finally feeling the weakness. 345 was HARD.

(B) 5/3/1 Pause Bench
135x3
155x3
190x3
215x4 @ 9
*My bench is getting ... stronger?! What?! No idea. Bench, from everything I've read and from my own experience, suffers the most with weight decrease and during cuts yet I'm getting stronger in it. If only my squat wouldn't be a bitch.

(C) 5/3/1 Sumo DL
225x2
275x2
305x2 *Double Overhand!!!!!
345x2
390x3
*So, using monkey grip on EVERYTHING has paid off a lot. Only downside is that I have really weak thumbs now, so it makes holding the bar really tight hard on my higher sets. If anyone else decides to monkey grip everything then include plate pinches and additional thumb work. That aside, I've noticed my first rep on sumos are always easier but conventional I'm better at repping, so I suppose I've been doing it right by using sumo as my max out technique and using conventional as my repping tech.

Thoughts
Originally I was going to refeed on a 900g bag of pasta but I watched Jiro: Dreams of Sushi for the third time (amazing documentary) and I decided I'll go AYCE sushi. Usually when I go, I always get nigiri but I figured I might as well try every single kind of roll on the menu that sounds appetizing to me. Gotta crush back +750g of carbs anyway.

Once I'm done RFL, I'm going to do a bunch of singles, low reps, etc. so I can max out before going into Max Muscle Plan.

[psychodiver9]

Nice session but my question is the exact opposite. Why would anyone do rfl? 800 calls no thanks

[PerpetualMotion]

Why would anyone do rfl? 800 calls no thanks

Two weeks of maximal fat loss with minimal muscle loss? Awesomeness. I mean, the slow way is the better poison but RFL is a useful strategy at times.

[psychodiver9]

Two weeks of maximal fat loss with minimal muscle loss? Awesomeness. I mean, the slow way is the better poison but RFL is a useful strategy at times.

do you have before and after? How much total loss? Did you buy the book? And what prompted this protocol?

[PerpetualMotion]

do you have before and after? How much total loss? Did you buy the book? And what prompted this protocol?

I have a before (my display picture on here) but no afters just yet and that's because I'm waiting until I'm done. I've dropped a pant size in one week plus an entire notch on my belt. I'm deflated as hell, though, so vascularity is balls.

I've lost 6.2lbs from my normal cutting weight, which was 156lbs.

I "bought" the book.

I spent too many months dicking around my cut, only lost 8lbs in 3-4 months and decided I need a longer bulk, so the sooner I get the cut over with the sooner I can start bulking.

[psychodiver9]

I'm starting to have similar thoughts. Down about 1-2 lbs in 8 weeks. Also feeling bloated from intentionally keeping carbs up and fats lower which is difficult for me. Maybe not something that extreme but a Ckd maybe

[PerpetualMotion]

I'm starting to have similar thoughts. Down about 1-2 lbs in 8 weeks. Also feeling bloated from intentionally keeping carbs up and fats lower which is difficult for me. Maybe not something that extreme but a Ckd maybe

It's a good way to get things going or to finish things off. It's only 2 weeks long and I think everyone who has some experience should just do it for two weeks straight and count themselves as category 1.

Some people can handle and some people can't. Sure, crash diet but psychologically stable individuals should be fine, especially people with solid eating habits in place. Most of Lyle's issue with the diet is the person's psyche and whether they will be fine afterward.

[psychodiver9]

Not sure what category one means

[PerpetualMotion]

Not sure what category one means

In the book, Lyle breaks down potential readers into three categories: Category 1 (15% or lower body fat), Category 2 (16-25% BF), and Category 3 (+26% BF). He makes recommendations depending on what BF% you're sitting at. For example, someone in Cat. 1 would diet 11-12 days straight (I said **** it and going for 14 days) before doing a three-day refeed followed by a two-week diet break. If you were Cat. 2, you diet longer, you get one free meal a week (a meal where you essentially eat what you like but it can't be a buffet or AYCE and it can't be ridiculous), and a 5-hour refeed a week. This Cat. diets for 2-6 weeks straight.

Am I 15% or below? No idea. Don't really care. I'm just sticking to it for the full two weeks then doing the big-ass refeed followed by a one-week reverse, one week maintenance then Mexico for one week, baby.