Bar's 12 week cut (Rippetoe)

[Bar182]

Hi guys some of the journals I have seen have been amazing and I have started one to track my progress for motivational
purposes.

My cut will finish on March 8. I am currently 2 weeks into my Rippetoe program.

Beginning lifts / Current lifts (all 3x5):

Squat 90kg (208lbs) / 105kg (231lbs)
Deadlift 100kg (220lbs) / 115kg (253lbs)
Bench 70kg (154lbs) / 77.5kg (170lbs)
BB Rows 40kg (88lbs) / 47.5kg (105lbs)
Military Press 20kg (44lbs) / 30kg (66lbs)

Fridays Only:
Dips 2x8 BW / +5kg
Chins 2x8 ? / 2x5 BW

[Bar182]

My March 8 goals are (all 3x5):

Squat 140kg (308lbs)
Deadlift 160kg (353lbs)
Bench 100kg (220lbs)
BB Rows 90kg (198lbs)
Military Press 70kg (154lbs)

I am unsure what my goals would be for dips and chins, I will see how they go.

My max 1-rep lifts in November were:

Bench 100kg (220lbs)
Squat 125kg (275lbs)
Deadlift 125kg (275lbs)

Its going to be interesting to see how much I plateau as I am obviously on a calorie deficit. I really want to get down to around 10% BF or less and then go on a massive bulk.

I am also doing Cardio on my off days, I am running anywhere between 5-8km (3-5 miles)

I will post pictures tomorrow. I have pictures from end of November before I went on a two week holiday (that included getting drunk every night) and 2 week progress pictures tomorrow.

I believe my weight is around 83kg (182lbs), I am not really going to keep track of my weight as I dont find it important, I am more interested in seeing the progress in pictures. Although I would be fairly happy to be around 75-77kg (165-170lbs)

[Bar182]

Shins were still feeling a little sore from my run on Xmas day. So I decided not to run today. I did this instead:

Power Walked 2km (1.25mi)
Biked 13km (8mi)

Looking forward to tomorrows workout:

Deadlift 120kg (264lbs)
Squat 107.5kg (236lbs)
Bench 80kg (176lbs)

My Bench is starting to slow but I feel my Deads and Squat have plenty of improvement left before I plateau.

I am hoping for 300lb Squat and Deads before February.

[cawiau]

Good luck with the cut bro!

[Bar182]

Good luck with the cut bro!

Thanks man! looks like you have been killing it lately too good stuff.

Today's workout:

Bench
3x5 80kg (176lbs) +2.5kg (5.5lbs)

Pretty comfortable the last rep was a tad slow but I am confident I can keep going up.

Squat
3x5 107.5kg (236lbs) +2.5kg (5.5lbs)

I was disappointed with my form here, a couple of times my weight had shifted to my toes. Got them up though and I am going to up the weight again next workout.

Deadlift
1x5 120kg (264lbs) +5kg (11lbs)

Form was good here, felt a little heavy which was annoying considering my last deadlifts were a breeze. Really want to get these past 300lbs.

Finished up with 20 minutes on the Elliptical.

[Bar182]

Front Pics

Beginning:

2 Weeks in:


Side Pics

Beginning:

2 Weeks in:


I can notice a small change around my stomach. Im reasonably happy because the first photos were taken before I went on holiday and got drunk every night so I would have come back even fatter than those photos.

Beginnning Photos --> 2 week booze bender in Thailand--> 1 week off ---> 2 weeks cut --> Next lot of photos.

[Bar182]

Rear double Bi for good measure.

[cawiau]

Keep at it bro, you are doing great!

[Bar182]

Cardio day WOW.

I think I have finally overcome that mental issue with running where you just keep looking at the time or distance you have left to run, waiting for the time you can stop. I could have ran all day today, amazing feeling.

Warmed up by doing a brisk walk for 500m and then ran 10km (6.2mi) straight! I couldn't tell you the last time I did that! I was aiming for around 6.5km (4mi), but I just kept running.

So happy with myself right now, this fat doesn't stand a chance at this rate.

Maybe that it is too much cardio? maybe it will be better if I increased the intensity and lowered the time back to 45 minutes. Something to think about maybe.

[Gordon Bombay]

Good luck mang. Team 11 FTW!

[Bar182]

Good luck mang. Team 11 FTW!

Hell yeah! haha

Squat
3x5 110kg (242lbs) +2.5kg

These are starting to get difficult! will go up next workout still.

Military Press
35kg (77lbs) +5kg

These are still quite easy, I think I will up it 5kg again next workout

BB Rows
55kg (121lbs) +7.5kg

Good weight this one, I will start going up at 2.5kg increments now.

[cawiau]

Doing good bro
But not routing for team 11 though, go TEAM 1

[Bar182]

Being New Years day I obviously did nothing. I drunk a ****load of booze last night and ate like **** but so did everyone else. Its new years!

Back in the gym tomorrow to do deadlifts, bench and squats.

[cawiau]

Enjoy your day off

[Bar182]

Enjoy your day off

I think it worked, because I have had the best workout today that I have had almost ever!

Squats
3x5 112.5kg (247lbs) +2.5kg

Very happy with this today, it felt easier than my last workout which was lighter.

Bench
3x5 82.5kg (181lbs) +2.5kg

Smashed this. Perfect form, touching my chest with no bounce. Very happy with this, didn't even need a spot.

Deadlift
1x5 125kg (275lbs) +5kg
1x1 137.5kg (303lbs) PR

Again very happy got these out easy so I attempted a 300lb lift, I have never lifted 300lbs ever in any lift in my life. So I put on 137.5kg (303lbs) and got it! so happy and I felt like I could have gone even more! Definitely a milestone for me.

Dips

2x8 BW+10kg (22lbs) +5kg

Smashed these out will go up 5 again next time. I love dips.

Chins

2x7 BW, I did 2x5 last time so happy with this, once I get out 2x8 properly I will add weight.

10 out of 10 for me, awesome.

[jonb25]

Nice job man, keep it up!

I haven't read anything about your diet, how is that like?

[Bar182]

Nice job man, keep it up!

I haven't read anything about your diet, how is that like?

Its pretty good but not strict. I will probably get a diet written up soon so I have something to follow. At the moment I am basically just eating good food every 2-3 hours. Eating a lot of tuna, chicken, natty peanut butter, cottage cheeseetc. I am not counting calories.

Im fairly happy with the food I eat at the moment but as I said I will make a specific plan soon.

[Bar182]

Today I decided to up my pace a bit and it paid dividends as I still got out my 45 minutes. Ran 7km (4.35mi) today and it felt pretty good. I am going to keep at the same pace this week and hopefully go faster again next week.

I feel my next lot of pictures in 8 days are going to show some great changes. (fingers crossed).

Tomorrow is Sunday and I am going to make it a rest day as my legs are a bit sore from the run and the Squats from yesterday. Starting to move some good sized iron, can't wait to get Squats to 300lbs.

[Bar182]

So much for rest day!

I am going to have Monday off instead now as I have a big day at work tomorrow.

Squat
3x5 115kg (253lbs) +2.5kg

I can smell 300lb Squats for reps coming soon, I cant wait, definitely a goal.

Military Press
3x5 40kg (88lbs) +5kg

Easy. Will go up 5 again.

BB Rows
3x5 57.5kg (126lbs) +2.5kg

Nice weight, will go to 60 next time.

Really looking at the 300lb targets for reps with Squats and Deads. Starting to get excited now.

[natezyz]

Sub'd...im looking to start a cut until april using rips as well =D

[Bar182]

Sub'd...im looking to start a cut until april using rips as well =D

Good to have you aboard!

Day off today, looking forward to getting back into it tomorrow. I hate not going to the gym! but I have to do it. Shins are pretty sore so hopefully they feel good before my run on Wednesday.

[Bar182]

Jesus. H. Christ.

Hardest workout ever. I was done mentally and physically after this workout, it absolutely kicked my ass.

Squat
3x5 117.5kg (258lbs) +2.5kg

What a killer! didnt help at all that I have sore knees for some reason. Pushed them out but what a tough start to a session...

Bench
3x5 85kg (187lbs) +2.5kg

And I thought the squat was hard... Got these babies out just! My head nearly exploded.

Deadlift
1x5 130kg (286lbs) +5kg

Tough, but compared to the other two it was a piece of cake! Nearly at 300lbs.

Im getting some glutamine tomorrow. Hopefully this will help my recovery and help with my sore knees.

[Bar182]

Felt rather distracted today. Felt fine until I got to the gym and didn't feel like doing anything. Strange.

Got out 5.3km (3.3mi) though so not too bad. Only ran for 30-35 minutes.

Had 3 scoops of no explode before my workout yesterday and had the worst sleep ever last night, I was getting angry I couldnt sleep! terrible.

Looking forward to Sundays photos.

[CommoSoldier]

Hey good work so far, I was looking to do something similar. This looks kinda like Madcows 5x5 workout for the most part, at least the lifts are the same. Anyways glad to see someone is doing it while cutting as well. Im starting day 1 today.

[Bar182]

I have actually found a photo I took on my phone in September before I was in the gym at all. I will post it with my updated photos on Sunday. Definately a good difference.

[greenchevette]

Team 11, represent.

Good job.

[Bar182]

God damn that was bad. 4/10 workout.

Squat
5,4,5 120kg (264lbs) +2.5kg

Failed on my 5th rep of the second set. I have narrowed this down to a couple of reasons: not enough rest between sets and my knees which I will mention later.

Military Press
3x5 45kg (99lbs) +5kg

Nice weight might start going up by 2.5kg now.

BB Rows
3x5 60kg (132lbs) +2.5kg

Nice weight again go up the same next.

Thoughts

Disappointing. The failure in the second set of Squats threw me off for the whole workout. I was pissed off. The third set I just tried to smash out which I did but I dont think I went as low as I should have been.

Big problem I have noticed the last two workouts is my sore knees while squatting. Basically when I get back up I am locking my legs and it hurts my knees and distracts me from the workout. Anyone got any advice? should I not lockout at the top of my squats and if so is this going to affect me because I will now have to change my squatting style...

Also I am not sure what I should do next workout for Squats. Obviously going up in weight is out of the question. I think I have 3 options:

Same weight, try to get my 3x5 again.
Deload back 15-20kg and build back up again.
Make one of the 3 Squat workouts a week a light day.

If anyone could give me some advice on how I should handle my knee problem and what I should do next work out it would be much appreciated. Really disappointing.

[Bar182]

Can anyone help me with the above post?

[Bar182]

I have decided to take today off as I am extremely fatigued. I was only going to go for a run anyway but I want all my energy for tomorrows workout.

Sunday was going to be my rest day but since I am not going today I may go for a brisk walk or something instead.

My number one priority at the moment is recovery.

[Bar182]

Squat
3x5 120kg (258lbs) +0kg

Got them out this time which was a relief. Knees still a little sore, I really think I need to go a little lower in my squats though. I can't see myself going much higher than this at the moment. Very difficult.

Bench
3x5 87.5kg (192lbs) +2.5kg

Not too bad, these are getting hard for sure but I think I can get these up a few more times. 90 next time!

Deadlift
1x5 135kg (297lbs) +5kg

Happy with this, the last rep was a little sloppy but 3 plates next time! Booyah

Dips
2x8 BW+15kg (33lbs) +5kg

Easy. I need a dip belt because dumbells between my legs are getting a little awkward.

Chins
1x8

Only one set unfortunately. I had spent so much time in the gym already for this workout and didnt want to hold up my workout partner any longer. Still thinking back thats a bit of a cop out one more set wouldn't have hurt...

Another issue I have is the workout took me about an hour and a half. Twice the length a Rippetoe workout should take. I needed the rests between my sets and had to wait for my spotter also, but this shouldnt take so long.