CM: Starting from Scratch with Team Norton

[CM82682]

AUGUST 2, 2011


WEIGHT:


199.4 lbs

NUTRITION:

Protein: 220 Grams
Carbohydrates: 180 Grams
Fat: 50 Grams
Calories: 2030


TRAINING:

None

Cardio

HIIT

Dynamic Warm Up
5 min jog

50 yard shuttle runs (~30 seconds)
5 min walking
Repeat 5X

2 150 yard striders + walk back

5 min cool down walk

SUPPLEMENTS:

Xtend
Mulit Vitamin
PrimaForce CreaForm
PrimaForce Beta Alanine

COMMENTS:


Decided to take the HIIT outdoors today and I feel it makes it so much more enjoyable, getting out in the sun and whatnot is always a good thing. I think I may do this for as long as the weather allows me to and I hope to be done with this cut by the time the weather doesnt allow me. Weight was about 2lbs post refeed, which is typical...its almost like clockwork waking up exactly 2lbs heavier after a refeed.

[CM82682]

so am i correct in that you're doing no LISS and HIIT either once or twice a week right now?

Correct. No LISS at all and HIIT 2x a week right now. Plenty of room to make some adjustments when needed!

[CM82682]

Nice, squats are really making their way up

They really are. I think it has a lot to do with the fact that a) im just getting under the bar and doing work and not worrying (to an extent) about perfect form and b) adjusting my mentality when it comes to squatting and just wanting to get to the point where I am moving some heavy ass weight

[FrmrHoss]

I think that's definitely the right mindset to take for squats... and yeah, you've got PLENTY of room for adjustments going forward my friend. But I like everything that's going on in here thus far!

[bballbrett5]

a little outdoor hiit motivation for ya...

[CM82682]

I think that's definitely the right mindset to take for squats... and yeah, you've got PLENTY of room for adjustments going forward my friend. But I like everything that's going on in here thus far!

Thanks Hoss! I'm just trying to get as lean as I can while still gain strength...sound familiar?

[CM82682]

a little outdoor hiit motivation for ya...

Thats what I'm talking about...outdoor HIIT for the win!

[FrmrHoss]

Thanks Hoss! I'm just trying to get as lean as I can while still gain strength...sound familiar?

Aren't we all

[deltpecx]

Just means that he's following the 5/3/1 progression in Jim Wender's book.... , so it's something like week 1 you go 65% 1RM x 5, 75% x 5, 85% x AMRAP, Week 2 you go 70% x 3, 80% x 3, 90% x AMRAP, and Week 3 you got 75% x 5, 85% x 3, 95% x AMRAP and then you add 5-10lbs and repeat.

The Hoss is dropping some smarts on us all!

I need another HosSmart Bomb dropped on me.
What is AMRAP?
Where does the one rep of 5/3/1 come into this?

They really are. I think it has a lot to do with the fact that a) im just getting under the bar and doing work and not worrying (to an extent) about perfect form and b) adjusting my mentality when it comes to squatting and just wanting to get to the point where I am moving some heavy ass weight

Allow me to play form devil advocate here.
Wouldn't sacrificing form for weight be detrimental, especially when you start to move some BIGger weight?

[CM82682]

AUGUST 3, 2011


WEIGHT:


197.6 lbs

NUTRITION:

Protein: 220 Grams
Carbohydrates: 180 Grams
Fat: 50 Grams
Calories: 2030


TRAINING:

DB Snatch
50 x 3 (2 sets)

531 Bench Press
190 x 5
220 x 3
245 x 6

CG Chain Bench
155 + 20lb chains x 6 (3 sets)

Chain Chin Up
20lb chain x 5 (3 sets)

Seated Cable Row
150 x 10 (2 sets)

DB Lateral
25 x 10 (3 sets)

DB Hammer Curl
30 x 15 (2 sets)

V Bar Pressdown
120 x 15 (2 sets)

Kneeling Pallof Press
35 x 6 each side (2 sets)


Cardio

None

SUPPLEMENTS:

Xtend
Mulit Vitamin
PrimaForce CreaForm
PrimaForce Beta Alanine

COMMENTS:


Good session today. The gym has some new chains and Ive been having some fun trying to incorporate them into my training. Bench went REAL well today, was happy with being able to get 245a for a set of 6. Strength and energy are real well right now. Deads tomorrow!

[CM82682]

Aren't we all

I would say thats a fair point.

[CM82682]

I need another HosSmart Bomb dropped on me.
What is AMRAP?
Where does the one rep of 5/3/1 come into this?




Allow me to play form devil advocate here.
Wouldn't sacrificing form for weight be detrimental, especially when you start to move some BIGger weight?

The one rep comes into play this week. The last set is a 1+ set which Ive been getting more than 1 rep. I think I may have started out a little bit too low on my 1RM's but I thought I would be better safe than sorry.

As far as form...I agree 100%. What I was trying to say was that before I was a form freak, making sure every single rep was 100% perfect. My reps now are spot on but I've realized that when you used heavier weights you wont have 100% perfect form. Hope that makes sense.

[FrmrHoss]

I need another HosSmart Bomb dropped on me.
What is AMRAP?
Where does the one rep of 5/3/1 come into this?

AMRAP was me being lazy for "As many reps as possible."

Each of the weeks other than teh deload week is "AMRAP" for the last set, but technically Week 1 is 5+, Week 2 is 3+ and Week 3 is 1+. If you can't get the minimum required reps, then you're supposed to take 10% off your working maxes at that point and reset and go from there. Though if you do the program as prescribed.... even on a cut, I'd be surprised if you couldn't make it 12 weeks min without a reset.

[Carlito99]

That's some benching! Is that a PR or is your PR from back in the day when you used to be tubby?

[CM82682]

AMRAP was me being lazy for "As many reps as possible."

Each of the weeks other than teh deload week is "AMRAP" for the last set, but technically Week 1 is 5+, Week 2 is 3+ and Week 3 is 1+. If you can't get the minimum required reps, then you're supposed to take 10% off your working maxes at that point and reset and go from there. Though if you do the program as prescribed.... even on a cut, I'd be surprised if you couldn't make it 12 weeks min without a reset.

Thanks for that Hoss, I totally overlooked that for some reason when I was answering. Droppin' bombs!

That's some benching! Is that a PR or is your PR from back in the day when you used to be tubby?

Lol. I could do that when I was a tubby, but I dont recall doing that within the last 2-3 years...so that may in fact be a 'new' PR. I'm kinda kicking myself in the butt because I had another one in the tank. It would have been a grinder and maybe even somewhat ugly but I think I had another...oh well!

[bballbrett5]

yeah that's definitely a stand out number of the past few years. great work

[robertfah]

Nice session....that's cool that your gym has chains for you guys to use....I think if I walked into LA Fitness with chains, the cops would be there in 5m looking to arrest me!

[CM82682]

20” Box Jump
3 x 5

Hang Clean
115 x 3 (3 sets)

531 Front Squat (Deload)
80 x 5
105 x 5
125 x 5

SLDL
185 x 6 (3 sets)

RFESS
125 x 6 (3 sets)

Assisted GHR
2 x 6

Single Leg Hip Thurst
2 x 12

Pallof Press
40 x 8 (3 sets)

Straight Leg Sit Up
2 x 12

Side Plank
2 x 30 seconds
Weight 197.4
Macros
195/280/45

[FrmrHoss]

Do you start to lose your mind on the deloads too?

[CM82682]

Do you start to lose your mind on the deloads too?

So far so good but I'm sure Ill be ready to get the deload over midway through the week.

[CM82682]

For the record, I have to say I can't stand these new forums. They are driving me insane!

[tonsti]

For the record, I have to say I can't stand these new forums. They are driving me insane!

X whatever the biggest phucking # in the world is!!

[bballbrett5]

how often are you deloading?

[CM82682]

X whatever the biggest phucking # in the world is!!

Its so bad!

how often are you deloading?

531 maps it out so that you deload your main lift once every 4 weeks, which I think at the moment seems like overkill but when I get real deep into this cut it may be a great thing.

[CM82682]

August 9, 2011

Weight – 199.6 (post reefed)
Macros – 215/165/50
Cardio – 20 min LISS

Single Leg Lateral Box Jump
3 x 3 (each leg)

531 Bench
105 x 5
130 x 5
155 x 5

Chin Up
BW x 8 (3 sets)

Chain CG Bench Press
155 + 20lb chains x 6 (3 sets)

DB Lateral
22.5 x 12 (2 sets)

Seated Row
160 x 10 (2 sets)

BB Curl
95 x 6 (2 sets)

V Bar Pressdown
140 x 10 (2 sets)

Front Plank
3 x 45 seconds

Overhead Med Ball Slam
12lbs x 8 (3 sets)

Swiss Ball Rollout
2 x 12

As you can see, Layne has made some changes. Macros have been dropped a little on both reefed and normal days and we have added 2 20 minute LISS sessions a week. Hopefully this will lead to some good losses in the upcoming weeks and we still have plenty of room to add more cardio when necessary…but I really don’t look forward to it!

[Carlito99]

Cardio does indeed suck, but just always think about the end goal! How has your mindset been with staying on track and such? I've been getting some major cravings. I'm like a pregnant woman lol

[bballbrett5]

cardio blows...but just gotta keep in mind how small of a fraction of your time it actually takes and how beneficial it will be in the long run

[MoEcho]

Cardio does indeed suck, but just always think about the end goal! How has your mindset been with staying on track and such? I've been getting some major cravings. I'm like a pregnant woman lol

I'm so not touching this one

Hi CM!! Macro drops = good things coming!!

[deltpecx]

Craig..???

Are you on vaction or something?

[MoEcho]

where is u?