AB's Keeling Over Reeling Through Exhaustion

[anotherbutters]

I'm honoured. Thanks for the comments Tweakle.

Isn't is also the case that having some lean mass to start with helps with cutting? I feel like it's a chicken and egg situation for a beginner - you need some muscle before cutting but also need to cut bodyfat before bulking.

I was hoping to get my strength up to a certain point before cutting. I'm barely back to where I was in November because of a layoff. Cutting for 3-4 months now will mean very little strength gains in a year, which is terrible!

I'll take a vid of next Friday's deads.

 

[anotherbutters]

Korte: Week 7, Day 1

I got in from work absolutely drained after lots of digging yesterday (converting a garden into a driveway). I thought about moving this workout to tomorrow, but then I remembered how I surprised myself in the volume phase, being able to carry on when tired. I also have more digging tomorrow . I skipped the core warmup and jumped straight into the squats.

I wasn't looking forward to the 105kg squats as it just seemed too high. I checked my notes and it was supposed to be 104kg. Easy . 2 sets of 3 reps. Very hard, but I did 'em. I virtually stalled on my final rep, but I finally feel like I can strain and I pushed through it. I'm a happy man.

Bench was easy. I found my groove today, just in time for Wednesday's workout.

With deads, I checked where the bar was in my warmups and it was about 4" in front of my shins. I was shocked! Needless to say my form felt much tighter with it running up my shins. However, the shoulder pain came back. Nothing to worry about today, but it might mess up Friday.

I tried some roll-outs with my new toy, the ab wheel. That thing is amazing for hitting the abs. Too amazing - I feel like I've been hit with a bat. I put my toes up against the edge of my platform and rolled out to the join in the mats, which is 42" from my toes, then back again. 42" x 3 x 5 reps.

Bodyweight: 183lb - I lost 2lb after all the work yesterday!

All weights in kg, warmups excluded.

................Squat...................Bench...................................Deads...........
W1 D1: .... 67 x 6 x 5 reps ..... 48 x 6 x 6 reps (WSNWSN) ....... 87 x 6 x 5 reps ... (147lb/106lb/191lb)
W1 D2: .... 67 x 7 x 5 reps ..... 48 x 7 x 6 reps (NSWNSWN) ..... 87 x 7 x 5 reps
W1 D3: .... 69 x 7 x 5 reps ..... 50 x 7 x 6 reps (NSWNSWN) ..... 90 x 7 x 5 reps
W2 D1: .... 71 x 7 x 5 reps ..... 52 x 7 x 6 reps (NSWNSWN) ..... 92 x 7 x 5 reps
W2 D2: .... 71 x 8 x 5 reps ..... 54 x 7 x 6 reps (NSWNSWN) ..... 94 x 7 x 5 reps
W2 D3: .... 73 x 8 x 5 reps ..... 56 x 7 x 6 reps (NSWNSWN) ..... 96 x 7 x 5 reps
W3 D1: .... 75 x 8 x 5 reps ..... 58 x 8 x 6 reps (NSWNSWNS) ... 98 x 7 x 5 reps
W3 D2: .... 78 x 8 x 5 reps ..... 59 x 8 x 6 reps (NSWNSWNS) ... 101 x 7 x 5 reps
W3 D3: .... 80 x 8 x 5 reps ..... 60 x 8 x 6 reps (NSWNSWNS) ... 103 x 7 x 5 reps
W4 D1: .... 82 x 8 x 5 reps ..... 61 x 8 x 6 reps (NSWNSWNS) ... 105 x 7 x 5 reps
W4 D2: .... 84 x 8 x 5 reps ..... 62 x 8 x 6 reps (NSWNSWNS) ... 108 x 8 x 5 reps
W4 D3: .... 86 x 8 x 5 reps ..... 63 x 8 x 6 reps (NSWNSWNS) ... 111 x 8 x 5 reps
W5 D1: .... 92 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (202lb squat)
W5 D2: .... 80 x 3 x 3 reps ..... 66 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (145lb bench)
W5 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 120 x 3 x 3 reps .. (264lb dead)
W6 D1: .... 98 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (216lb squat)
W6 D2: .... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)
W6 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)
TODAY: ... 104 x 2 x 3 reps ... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps .. (229lb squat)

 

[The Shadow]

I'm honoured. Thanks for the comments Tweakle.

Isn't is also the case that having some lean mass to start with helps with cutting?

Of course:

1 - You cant carve a pebble

2 - Its one reason(drugs aside) pro bbers and plers, WSM folks can eat so many fing calories without getting "fat"....the more LBM you have the more heat you generate - being lean makes the effect even more promounced

 

[Tweakle]

extra muscle is more metabolically active, but not to the point that you don't need to do cardio.. I think I read that one lb of lean tissue burns an addition 10-15 cals a day, which really isn't that much.

the main benefit of keeping lean and keeping a good work capacity (with cardio and a good diet) is that it makes it easier to gain lean mass, not fat.

you absolutely do need a certain amount of mass before you go 'cutting' but that's not the same as keeping in a sensible bf% year round.

 

[anotherbutters]

I think the volume phase I've just finished did wonders for my work capacity. I tried adding cardio on the off days prior to that, but I had so little free time that it was just too much for me. I'm still busy, but I ought to get my weekends back soon, so I could add the cardio back in.

I'm going to finish my current training block without changing anything (2.5 weeks). After that, I agree it makes sense to cut at some point. However, after my current training block, I only have 6 weeks before I go on vacation for 3 weeks. I suppose I could cut during that 6 weeks whilst doing an extended volume phase to get me loaded up ready for the holiday.

Being leaner would open up about 90% of my wardrobe that's currently out of bounds

 

[asdfzxcv]

extra muscle is more metabolically active, but not to the point that you don't need to do cardio.. I think I read that one lb of lean tissue burns an addition 10-15 cals a day, which really isn't that much.

the main benefit of keeping lean and keeping a good work capacity (with cardio and a good diet) is that it makes it easier to gain lean mass, not fat.

you absolutely do need a certain amount of mass before you go 'cutting' but that's not the same as keeping in a sensible bf% year round.

I agree with the above points.

Also trying to bulk with a higher Bf%(17%+) is very counterproductive as insulin sensitivity goes to shit as bodyfat goes up,especially with no cardio.You dont want to add 3lb of fat for every pound of muscle due to shitty nutrient partitioning.It is often reccomended that an individual gets down to around 10-12% ideally before embraking on a bulk.This level is good because it allows for optimal insulin sensitivity without compromising hormone levels too much as under 8-10% the body gets very wacky hormonally.Most genetically average people should keep in 2-3 short cardio sessions a week to help work capacity/insulin sensitivity.

 

[anotherbutters]

Korte: Week 7, Day 2

Today I managed 2x3 on the bench press at my old 5RM. I tried another set, but failed after 2 reps. I hurt my wrist crawling out from under the bar and was worried about deadlifting, but it was ok. However, my back wasn't feeling too good after arching it when benching. I managed to get through the deads ok though.

I did my usual core work before the workout and another few sets of the ab wheel roll-outs after. I only managed 2 reps at the distance I did on Monday (42") as my abs were still hurting, so I did 2x10 at 32".

Bodyweight: 184lb

All weights in kg, warmups excluded.

................Squat...................Bench...................................Deads...........
W1 D1: .... 67 x 6 x 5 reps ..... 48 x 6 x 6 reps (WSNWSN) ....... 87 x 6 x 5 reps ... (147lb/106lb/191lb)
W1 D2: .... 67 x 7 x 5 reps ..... 48 x 7 x 6 reps (NSWNSWN) ..... 87 x 7 x 5 reps
W1 D3: .... 69 x 7 x 5 reps ..... 50 x 7 x 6 reps (NSWNSWN) ..... 90 x 7 x 5 reps
W2 D1: .... 71 x 7 x 5 reps ..... 52 x 7 x 6 reps (NSWNSWN) ..... 92 x 7 x 5 reps
W2 D2: .... 71 x 8 x 5 reps ..... 54 x 7 x 6 reps (NSWNSWN) ..... 94 x 7 x 5 reps
W2 D3: .... 73 x 8 x 5 reps ..... 56 x 7 x 6 reps (NSWNSWN) ..... 96 x 7 x 5 reps
W3 D1: .... 75 x 8 x 5 reps ..... 58 x 8 x 6 reps (NSWNSWNS) ... 98 x 7 x 5 reps
W3 D2: .... 78 x 8 x 5 reps ..... 59 x 8 x 6 reps (NSWNSWNS) ... 101 x 7 x 5 reps
W3 D3: .... 80 x 8 x 5 reps ..... 60 x 8 x 6 reps (NSWNSWNS) ... 103 x 7 x 5 reps
W4 D1: .... 82 x 8 x 5 reps ..... 61 x 8 x 6 reps (NSWNSWNS) ... 105 x 7 x 5 reps
W4 D2: .... 84 x 8 x 5 reps ..... 62 x 8 x 6 reps (NSWNSWNS) ... 108 x 8 x 5 reps
W4 D3: .... 86 x 8 x 5 reps ..... 63 x 8 x 6 reps (NSWNSWNS) ... 111 x 8 x 5 reps
W5 D1: .... 92 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (202lb squat)
W5 D2: .... 80 x 3 x 3 reps ..... 66 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (145lb bench)
W5 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 120 x 3 x 3 reps .. (264lb dead)
W6 D1: .... 98 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (216lb squat)
W6 D2: .... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)
W6 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)
W7 D1: .... 104 x 2 x 3 reps ... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps .. (229lb squat)
TODAY: ... 80 x 3 x 3 reps ..... 74 x 2 x 3 (+1x2) reps ........... 105 x 3 x 3 reps ... (163lb bench)

 

[Protobuilder]

Nice job.

The ab rollers are brutally tough. I made one and the first time I tried it, I think I hurt my lower back. LoL And this was after I'd pretty well conditioned my core. They're tough little buggers.

What's on the horizon, AB?

 

[anotherbutters]

Yeah, the ab roller's very tough. I saw a vid of someone going horizontal with one and bringing himself back up again. Insane!

I have a 3 week holiday in October that I need to fit into whatever I do next. If I run the Korte for two more weeks, that'll leave 6 weeks. Tweakle has sowed the seed of cutting in my mind, damn him , but I feel like I've only just started making progress with my strengh again. It'll be a tough decision to start cutting, but I think it makes sense in the long term.

I have a vague idea of running a loading phase for 6 weeks, but with higher intensity and lower volume than the one I've just done, and replacing deads with rows on Mon and Fri. Something like this:

Mon: squat, bench, row: 5x5
Wed: squat, bench, dead: 5x5
Fri: squat, bench, row: 5x5

Increasing the weight every session, as per the Korte. I'd slowly cut too. That'd leave me loaded as I go on holiday for a long deload, ready to read Practical Programming!

 

[Cynical Simian]

I'd slowly cut too. That'd leave me loaded as I go on holiday for a long deload, ready to read Practical Programming!

Good plan. If you're going to be sitting on a beach reading a lifting book, you need to look the part.

Also, you said you failed on rep 3 of the third set in the description but have 3x3 at the bottom. Am I missing something?