AB's Keeling Over Reeling Through Exhaustion

[anotherbutters]

Yes, I've been trying to increase my weight slowly, although it goes up quicker some weeks than others. I'm fatter than I want to be, but I've managed to keep the 38.5-39" gut (around the belly button) fairly constant whilst putting on a few pounds. I can see the difference in my traps, shoulders and legs.

I'm not as confident bulking whilst in the intensity phase as the amount of work I'm doing is a lot less, so I'll probably hold this weight for a few weeks and hopefully recomp a little. I have a 3 week holiday booked for October, so I should be able to fit in another volume phase immediately before going away. Again, I'll probably hold this weight, or let myself drift down a little during that. I'm not looking to cut at this stage.

I was thinking of another Korte style volume phase, but with rows instead of Monday and Friday deads. I haven't rowed in a long time.

I keep thinking of cutting about 10-15lbs, then bulking slowly again, but I can't help feeling that I'll lose muscle and when I bulk again, I'll only return to my current level of bodyfat and for it all to be a waste of time. So I'm thinking of slowly bulking until next summer.

 

[Jim Ouini]

Sorry if I missed it but do you have 3 x 3 targets in mind?

As far as diet during intensity phase, I dunno, I try to make sure I get a lot of food, seems to help me make my lifts. In fact I'll be starting mine next week and I'm going to add one more oatmeal shake to my diet

 

[anotherbutters]

Sorry, I posted it on another forum and forgot to post it here too.

Here are my original figures for the volume phase, with the actual W4D3 workout numbers that I achieved at the end (all weights in kg):

............. 1RM ... new 1RM ..... 58% .... 60% .... 62% .... 64% ... W4D3
Squat: ... 100 ........ 115 ........ 67 ....... 69 ....... 71 ...... 74 ..... 86 (75%)
Bench: .... 77 .......... 82 ........ 48 ....... 49 ....... 51 ...... 53 ..... 63 (77%)
Dead: .... 140 ........ 150 ........ 87 ....... 90 ....... 93 ...... 96 ..... 111 (74%)

Interestingly, the percentages actually reflect how difficult each exercise feels relative to the others (bench hardest, deads easiest). I've managed to go way over the 64% figures, but that's to be expected at my level.

For the peaking phase, instead of using 60% for the baseline workouts, I'll use 70%. Here's a very rough plan for the next few weeks:

.............. (70%) .... 80% .... 85% ..... 90% .... 95% ... 100%
Squat: .... (80) ........ 92 ...... 98 ....... 104 ..... 109 ..... 115
Bench: .... (57) ........ 66 ...... 70 ........ 74 ....... 78 ...... 82
Dead: ..... (105) ...... 120 .... 128 ....... 135 ..... 143 .... 150

I'll start with 3x3 for the heavy sets as BW suggested. I like that idea. Then drop down to 2 sets of 3, then 1 set as it gets hard. After writing the above, I realised I'd plugged in my projected 1RM figures for these 3 rep workouts again. Whatever, that's a rough plan. I've just finished the 80% week (week 5).

 

[anotherbutters]

Korte: Week 6, Day 1

I walked the squats out and though "hmm, these are a little heavy", but I kept coming back up after every descent. Hard, but not in doubt. I'm doubtful of another 6kg increase next Monday, but I'll worry about that then.

Bench and deads were easy. There was no pain at all from my shoulder and I didn't have to be particularly careful with my form. Looks like I'm in the clear. I guess I should chalk it down to overuse on deads with sloppy form and should be more careful if I ever do that amount of deads again.

I finished the workout with a few double leg lowers, keeping my lower back flat on the floor. I only did one set, but managed 8 reps! I think I'll start doing these after the workouts (in addition to the core work to warm up). The Needsize abs were too stressful to my lower back, but I might try them again after a few weeks of the leg lowers.

Bodyweight: 185lb

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)
TODAY: ... 98 x 3 x 3 reps ..... 57 x 5 x 4 reps ...................... 105 x 3 x 3 reps ... (216lb squat)

 

[anotherbutters]

Korte: Week 6, Day 2

I took a day off work today, so I worked out in the morning for a change. Had to wait for an hour or so for my back to return to normal after waking.

Squats were easy, as expected. Bench wasn't as hard as I expected, although I'm still below my 5RM. I'll be above my 5RM next week. I'm just not finding the groove with them though and my form's quite sloppy.

The first set of deads felt a little heavy, but the next two were easy. I don't know why, or whether it's something to be concerned about. Maybe my form's tighter after the first set. I felt a slight twinge in my shoulder on the last warmup set, but nothing in the work sets.

For ab work, I'm bored with the leg lowers already. I did 5x5 leg raises to above my head from a shallow incline bench instead. They were hard, but I'm not necessarily sure they effectively recruit the abs. I'm looking for a way to strengthen them more than with the conditioning work I do like curlups. I might see if I can get one of those ab wheels.

Bodyweight: 186lb

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)
TODAY: ... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)

 

[anotherbutters]

Korte: Week 6, Day 3

I went to a leaving do last night, so I had to work out this morning. I managed to get away with just 2 beers last night, which is good for me as I easily get carried away, but I didn't eat much and got in late. I paced around the house for about an hour before starting this workout. It was so hard to get motivated. I have a heavy day ahead of me doing other chores that I'm not looking forward to.

Squats and bench were easy, as expected. Deads felt heavy. When they get this heavy, I always feel as though I lose a lot of form. As though I'm not able to maintain the arch in my back or something. I can't quite pin it down, but heavy deads are just not something I enjoy or feel I'm any good at. I tried straps for the second set to see if my grip was holding me back, but it made no difference and I did the last set with hook grip again. I just don't have any confidence in my deads.

I've figured out how to do Needsize abs without any back pain. My bench splits about a third of the way along so the seated part remains flat while the back part inclines or declines. That meant when I was declining, my arse was staying flat whilst my back hyperextended. Today, I kept the bench straight, but stood one end on some plates to decline the whole thing. Voila! I tried some decline situps, but couldn't stop my hips dominating, so I started pausing and did Needsize abs instead. 5x5 with no back pain.

Bodyweight: 186lb

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)
TODAY: ... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)

 

[Jim Ouini]

Good workout. Heavy deads are, well, heavy deads. I wish I could pull heavy and my form was as nice and fast as 135

When I attempt heavy deads I try to especially remember to brace my lower back and stomach, squeeze my glutes hard and push my feet into the floor. Those are my cues. Then I let everything else fall where they may

 

[Cynical Simian]

Nice work. It might not have been fun, but you took care of the proverbial business.

The bottom third of my bench can be adjusted to match the decline of the rest. PowerTec must be trying to save a bit of money on the UK versions of their products. Or, more plausibly, the stand-alone utility bench differs slightly from the one that comes with the rack combo.

 

[anotherbutters]

The bottom third of my bench can be adjusted to match the decline of the rest. PowerTec must be trying to save a bit of money on the UK versions of their products. Or, more plausibly, the stand-alone utility bench differs slightly from the one that comes with the rack combo.

Or even more plausibly... AB wanders off to look at his bench and realises... lol. Thanks

Thanks for the cues Jim. I'll think about them next week. Come to think of it, I don't think the deads felt as heavy as they have in the past at this weight, although I was only doing triples today. We'll see what happens next week.

 

[Tweakle]

if you ''cut'' for 12-16 weeks you might find that when you go back into a mass-gaining phase you actually gain more lean tissue and less bodyfat. The more fat you have the more the body wants to add to the pile.

you shouldn't lose muscle cutting if you do it slowly enough and keep your protien high.. lifts might stall out for three months or so, but you could treat it as a prolonged deload.

can you get a video of the deadlifts to see where the form goes when you pull a 3rm?