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  1. #571
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 1

    Squat
    165 x 3
    120 x 6, 6

    Bench
    120 x 3
    100 x 6, 6

    OHP
    55 x 8, 8, 8

    First day of cut. Squats were fine. Bench was harder than I expected. Tomorrow DLs and pulls.


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  2. #572
    Registered User WolfRose7's Avatar
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    I think there's a possibility your eccentrics on bench are a tad slower than necessary and that's making it a bit harder off the chest.
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  3. #573
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    I think there's a possibility your eccentrics on bench are a tad slower than necessary and that's making it a bit harder off the chest.
    Yeah I felt that during the first rep for sure.
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  4. #574
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 2

    DL
    175 x 3
    140 x 6, 6

    Pendlay
    85 x 6
    87 x 6, 6

    Chins
    bw 87.0 x 8, 7, 5

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  5. #575
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 3

    Pause squat
    155 x 3

    Bench T&G
    100 x 8, 8, 8

    BB lunges
    30 x 10, 10, 10

    OHP
    55 x 9, 9, 7, 2
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  6. #576
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 4

    MSSGDL
    140 x 6, 6, 6

    Pendlay
    87 x 7, 7, 7

    Bench T&G
    105 x 5, 5, 5

    Chins
    bw 88.4 x 9, 6, 6

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  7. #577
    Hypercaloric HenchManlet's Avatar
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    Really nice solid work in here mate
    Eat Pizza and hit rep PRs
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  8. #578
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 1

    Squat
    170 x 2
    140 x 6, 6

    OHP
    55 x 9, 9, 9

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  9. #579
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Week 1 Day 4

    MSSGDL
    140 x 6, 6, 6

    Pendlay
    87 x 7, 7, 7

    Bench T&G
    105 x 5, 5, 5

    Chins
    bw 88.4 x 9, 6, 6

    Those pulls are disgustingly smooth.
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  10. #580
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Those pulls are disgustingly smooth.
    A bit too light I guess. That movement feels good anyway
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  11. #581
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 2

    DL
    185 x 2

    MSSGDL
    150 x 6, 6

    Pendlay
    90 x 6, 6, 6

    Chins
    bw 87.6 x 8, 7, 6

    BB curls
    25 x 6
    20 x 10, 10

    Sadly I've lost almost no weight since starting this cut 10 days ago. Let that be a lesson in not tracking calories, hopefully.

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  12. #582
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 3

    Bench
    100 x 5, 5, 5, 5, 5

    OHP
    55 x 10, 10, 10

    Only presses today. Felt like the wrong idea to squat after DLs yesterday. Started Nuckols' intermediate medium volume bench program from his 28 programs, will run for the next 4 weeks.


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  13. #583
    Toronto Millz12323's Avatar
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    Hello m8. Back in here to check some solid lifting.
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
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  14. #584
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Millz12323 View Post
    Hello m8. Back in here to check some solid lifting.
    Cheers man, looking forward to seeing yours again.
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  15. #585
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 3

    Pause squat
    160 x 2

    Squat
    150 x 4, 4, 4

    BB lunges
    35 x 10, 10, 10, 10

    Ab wheel rollouts / deadbugs
    3 x 10 / 10

    Reverse crunches
    bw x 10, 10

    Crunches
    bw x 15, 15

    BB curl
    35 x 2 sloppy

    Squats feelin' crusty. Cutting's no fun. A bit of discomfort in lower abs during lunges, might switch to BSS.



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  16. #586
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 4

    Bench T&G
    67 x 8
    80 x 6
    92 x 4, 4

    Comp. bench
    107 x 3, 3

    OHP
    50 x 8, 8

    OH tricep extensions
    Yellow band x 10, 10, 10

    Curls
    20 x 10, 10, 10

    Heavier set of bench felt good but not exactly strong. Wonder what the amrap at 107 will be on Friday.


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  17. #587
    WOATbrah of peace :) sooby's Avatar
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    yup checking in

    sounds like you got a lot stronger just taking a quick glance at your logs, especially your deadlift as I seem to recall you were struggling with it a little bit

    good job m8 keep it up
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  18. #588
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by sooby View Post
    yup checking in

    sounds like you got a lot stronger just taking a quick glance at your logs, especially your deadlift as I seem to recall you were struggling with it a little bit

    good job m8 keep it up
    Thanks mate. Impressive memory you have. Yes DL was problematic last year but this year it's better. Biggest change I made was controlling the eccentric/keeping position throughout, and somehow getting more comfortable. I think I found a good stance, can stay out over the bar better, and now I'm working on better lat engagement for this pivot block/cut. Watch out world.
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  19. #589
    Time is Muscle ECGordyn's Avatar
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    Bench T&G
    107 x 8 (amrap)

    Day 3 of Nuckols bench. Might have had 9 reps but misgrooved the 8th rep.

    Seriously considering nixing this cut and training hard again. I guess I might gain ~3 kgs by 31 Dec (based on weight gain over the past 4 months, about +0.28 kg per week), that would put me around 89. Heavier than I want to be, but also stronger than 89 last year. I'm probably 90% decided to go ahead and do it.

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  20. #590
    Time is Muscle ECGordyn's Avatar
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    Back on the gain train. Will run 12 weeks of the Calgary 16 week program, omitting weeks 9-11 from the 16 week. This will be basically the 8 week with a new block at the beginning.

    Week 1 Day 1

    Squat
    120 x 7, 7, 7, 7

    Bench
    90 x 7, 7, 7, 7

    OHP
    55 x 8, 8, 8

    Chins
    bw 87.1 x 8, 8, 6

    Conditioning took a big hit. Feels good to have real structure to lifting again.



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  21. #591
    Moderator SuffolkPunch's Avatar
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    Yeah, screw cutting. My weight always find a level anyway. My appetite always puts me around 85-87kg

    The 16 week program sounds interesting, I didn't see any >5 rep stuff in the 8 week, that would suit me in the early stages of the cycle.

    Is the 16 week program intended to be more or less advanced than the 8 week?
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  22. #592
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SuffolkPunch View Post
    Yeah, screw cutting. My weight always find a level anyway. My appetite always puts me around 85-87kg

    The 16 week program sounds interesting, I didn't see any >5 rep stuff in the 8 week, that would suit me in the early stages of the cycle.

    Is the 16 week program intended to be more or less advanced than the 8 week?
    I couldn't say about level of advancement for the 16 week. I'd guess it just fits a different demographic or training schedule. Weeks 5-8 and 12-15 look exactly the same as weeks 1-4 and 5-8 respectively in the 8 week. There is much more exercise variety across the 4 different blocks, so in that regard it could be intended for more advanced/experienced trainees.
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  23. #593
    Registered User WolfRose7's Avatar
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    Originally Posted by SuffolkPunch View Post
    Yeah, screw cutting. My weight always find a level anyway. My appetite always puts me around 85-87kg

    The 16 week program sounds interesting, I didn't see any >5 rep stuff in the 8 week, that would suit me in the early stages of the cycle.

    Is the 16 week program intended to be more or less advanced than the 8 week?
    From memory the 8 week was just a cut down version of the 16 they released later on
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  24. #594
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 2

    DL
    135 x 7, 7, 7, 7

    Bench 3ct pause
    80 x 5, 5, 5

    Pause squat
    135 x 5
    125 x 5
    115 x 5

    Pendlay
    80 x 8, 8, 8

    Man that was tough. Long pauses on bench. Not sure those rows can be called Pendlays exactly because of my back angle but I'll keep them that way because that angle looks very close to my DL angle. Next chance I get I'll video from side and compare, hoping for some carryover.




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  25. #595
    Registered User WolfRose7's Avatar
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    Can't really 8 rep a Pendlay anyway since it's supposed to be a power movement.
    One thing I would say is the wrist curl Is probably taking away some focus from where you want it.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Can't really 8 rep a Pendlay anyway since it's supposed to be a power movement.
    One thing I would say is the wrist curl Is probably taking away some focus from where you want it.
    How to eliminate wrist curl in a row? I've always done it, I guess.
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    Week 1 Day 3

    Pin squat
    115 x 6, 6, 6

    Pin bench (chest level)
    90 x 6
    95 x 6, 6

    OHP
    60 x 6, 6, 6

    Chins
    bw 87.4 x 8, 8, 6

    Enjoyed the pin work. First time trying it. Really trains positioning, and if you get off track, you definitely feel it. Might raise the pin on bench, feels like it barely unloads the weight at that level. Pins are 2 inches apart so I'd rather keep it as low as possible if I can get used to it.


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  28. #598
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    Originally Posted by ECGordyn View Post
    How to eliminate wrist curl in a row? I've always done it, I guess.
    2 things that might help, focusing on leading with elbows instead of arms, and a thumb over grip
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    Week 1 Day 4

    DL
    125 x 6, 6, 6

    Bench T&G
    85 x 10, 10, 10, 10

    MSSGDL
    80 x 8, 8, 8

    Row
    80 x 8
    85 x 8, 8

    BB skullcrushers
    30 x 10
    32 x 10, 10

    BB curls
    25 x 10, 10, 10

    Birddogs
    6, 6, 6 reps per side

    Ab wheel rollouts
    8, 8

    Long workout but felt great. Loads of posterior chain work. DL was supposed to be pause DL, realized that after the 2nd set but just carried on with reg. DL. First 3 vids compare back angle of DL, MSSGDL, and row. We'll see how that combination develops over this block.




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    That's ****ing work man, these are the sessions that set you up for big things later
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