Cutting to go home (T-Minus 4 months)!!!!

[cjhannsz]

Well, the last 4 months of deployment are here. Starting Christmas Eve is my shed the fat before redeployment phase. I've done a bit in getting my numbers up over this entire deployment, lost 20 pounds initially, and now I'm almost back up to where I started, but a lot more muscular.

I need to shed some of the fat now, and keep my strength up, so I've decided to start something similar to the routine outlined in the last Layne thread. Split looks like:

Day 1 - Upper Power
Day 2 - Lower Power + Lower Back
Day 3 - Plyo
Day 4 - Hypertrophy Chest/Back
Day 5 - Hypertrophy Shoulders/Arms
Day 6 - Hypertrophy Legs
Day 7 - Plyo

I'm going to intake 2600-2800 cals per day, more on Power days, less on Hypertrophy. I've also done almost no hypertrophy training steadily before, because my concerns were more with making numbers.

Stats as of Christmas Day-

5'10 210lb ~16-18% bf (will need judged, pictures in a bit, no camera at the moment)

Hoping to keep around 235-245BP, 365SQ, 455-475DL.


Workout 1 was Christmas Eve:

24DEC07
Upper Power

Incline BP
132x5
154x5
154x5
176x5
176x5

Bent over Row
132x5
154x5
176x5
176x5
198x5

Standing MP
110x5x5

Barbell Shrugs
132x5
198x5
242x5
264x5
308x5

Notes: No chalk, shoulder pain (bad) during MP, possibly because of C&J two days prior. I'll have to bring chalk out during my next refit.


25DEC07
Lower Power

Back Squats
132x2x5
220x3
264x3
286x2
286x2
220x5

Power Cleans
132x5
154x3
176x3
198x3

Notes: Damn tired after squatting today! Seems squatting in uniform makes a big, big difference compared to squatting in shorts.

Question for someone: Would getting a singlet simulate wearing pants during squatting? I always feel the pants get tighter (no, not my member), and squats are much harder wearing loose shorts. I'm going to have to stop wearing pants during lifting once my wraps get here, anways.

Any questions/comments/constructive critisism?

[cjhannsz]

Next two power days are done. I'm not interested in blogging my hypertrophy days unless someone else is interested, but keeping tabs on my strength and power. These last two days I've had the luxury of splitting the day in two.

31 Dec 07
Morning:
Incline bench 5x5
132
154
164
176
186 - 10 pounds more than last week. Felt pretty nice too. Not to failure, but definately close.

Bent over row 5x5
132
154
164
186
208 - Not as strict form as the other 4 sets, but completed reps none the less.

Standing Military Press 5x5
88
98
110
132

I decided to warm up lighter to see if that helps the shoulder pain..nope. 3rd rep into the 4th set it started hurting. Later yesterday night a friend asked if I'd already worked out, and I said I'd go back with him to work on something. I loaded up the bar again and did push presses this time.

110x5
132x5
132x5
132x5

No pain =). Even when I stop the bar near my chin on MPs it still hurts, but push presses felt good last night. I will do this from now on.


1 Jan 07

Way to start off the new years. Wasn't feeling energized, but not lethargic, so I decided to hit the weights after brunch.

Definately going to stick to 5x5 on my squats for the remainer of this program. It's been a long time since I've done anything besides singles,doubles, and triples.

Morning:
Back Squats 5x5
132
198
242
264
286 - Still had a bit left. Definately will do 296-306 next week =0

Night:
Power Cleans 5x5
132
154
176
198
208x3 - Form started falling apart. I was tired, anyways. Doing these at night definately let me put up more weight. I only did 198x3 last week directly after squats. 198x5 was easy, and 208 wasn't too bad, but I was tired =)

Lunges 5x5 - weight is the total of the DB's, not each hand
110
154
154
187
187 - Felt good, but this is as high as our DB's go. 42.5kg or something. Once I'm back to a real gym I'll be able to get higher DB's.


Program is feeling good. I'm hoping I look a little less flabby in the mirror soon. It would be sweet to hit 11-13% before April/May!

Can anyone help me with the question in my original post?