Is this too much for a cutting phase?

[mikecaragay]

Hi guys. My first post here. Im trying to build myself a good cutting phase workout focusing MAINLY with compunds and HIIT on non-training days. I was hoping if someone can give me a critique.

Set/Rep Scheme: 4x6 (Max OT Style. I've read this set/rep range will produce a balance between size and strength.)

Training Days: M-W-F

Progression: Increase weights on an exercise once the 6 rep limit is reached.

Rest Periods:
VOLUME Trained Body Part(s) = 2-3 minutes between the first 3 sets; 3-4 minutes before the last set
Weight-Ramped (Ascending) Sets = 1.5 minutes between the first three sets; 2-3 minutes before the last set.

HIIT: T-Th w/ Sat as optional
***Progressive 'til my out of shape system can handle TABATA

Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds active recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds active recovery.

Phase 2:
Weeks 5 & 6: 6 X 45 seconds work + 30 seconds active recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds active recovery.

Phase 3:
Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.
Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.

PROGRAM:

***MONDAY (Done in this order)

Incline BB Press - VOLUME 100% of 6RM

Behind the Back BB Squat - VOLUME 100% of 6RM

Parallel Bar Dips - Ascend to 90% of 6RM

Deadlift - Ascend to 90% of 6RM

EZ BB Drag Curls - VOLUME 100% of 6RM

Upright Row - Ascend to 100% of 6RM

BB Push Press - Ascend to 90% of 6RM

Pull-ups - Ascend to 100% of 6RM

Decline Weighted Situps - Ascend to 90% of 6RM


***WEDNESDAY (Done in this order)

Deadlift - VOLUME 100% of 6RM

Parallel Bar Dips - VOLUME 100% of 6RM

Pull-ups - VOLUME 100% of 6RM

Incline BB Press - Ascend to 100% of 6RM

Behind the Back BB Squat - Ascend to 90% of 6RM

Upright Row - Ascend to 90% of 6RM

EZ BB Drag Curls - Ascend to 90% of 6RM

BB Push Press - Ascend to 100% of 6RM

Decline Weighted Situps - Ascend to 100% of 6RM


***FRIDAY (Done in this order)

BB Push Press - VOLUME 100% of 6RM

Upright Row - VOLUME 100% of 6RM

Parallel Bar Dips - Ascend to 100% of 6RM

BTB BB squat - Ascend to 100% of 6RM

Incline BB Press - Ascend to 90% of 6RM

Deadlift - Ascend to 100% of 6RM

EZ BB Drag Curls - Ascend to 100% of 6RM

Pull-ups - Ascend to 90% of 6RM

Decline Weighted Situps - VOLUME 100% of 6RM



Basically, each exercise is to be done thrice a week with a day off in between and two days off after the last workout day (weekend). These are the Weight Load schemes to be applied:

*VOLUME training with 100% of 6RM for all 4 sets
*Ascending (Ramping) Weight to 90% of 6RM
*Ascending (Ramping) to 100% of 6RM

Please feel free to critique and comment. Thanks in advance!

BTW, diet will be mainly Keto (was thinking if a CKD would do me better than TKD)

~~MC

 

[highlander555]

Boy, I like the direction you're going with this. My only concern is your recovery time between workouts. Though you're not maxing out the same lifts three times a week, 3 times a week is still a lot (by the way, I think you picked a good assortment of lifts).

Here's a recommendation that may work for you. Currently you're set up for a Mon- Wed- Fri routine with the weekend off (not counting your HIT cardio). Since my concern is for your recouperation time, why do you have to confine yourself to a 7 day cycle. I'd lengthen it to a 9 day cycle. For example:

Day 1 would be your normal Monday day.

Day 3 would be your normal Wednesday day.

On day 6 (Saturday) you would do your normal Friday, day 5 workout. This way you get two days of rest instead of one.

Day 9, being Tuesday (again, another two days of rest) you could start all over again.

This way your rest days would go: lift, 1 day off, lift, 2 days off, lift, 2 days off.
If you do ever have recovery issues, this may give your body the time it needs.
If you seem to be recovering well, then I say go for it.

Over all, it seems you've done some good research and have come up with a great routine. Good luck with whatever you end up with, brother!

 

[mikecaragay]

Boy, I like the direction you're going with this. My only concern is your recovery time between workouts. Though you're not maxing out the same lifts three times a week, 3 times a week is still a lot (by the way, I think you picked a good assortment of lifts).

Here's a recommendation that may work for you. Currently you're set up for a Mon- Wed- Fri routine with the weekend off (not counting your HIT cardio). Since my concern is for your recouperation time, why do you have to confine yourself to a 7 day cycle. I'd lengthen it to a 9 day cycle. For example:

Day 1 would be your normal Monday day.

Day 3 would be your normal Wednesday day.

On day 6 (Saturday) you would do your normal Friday, day 5 workout. This way you get two days of rest instead of one.

Day 9, being Tuesday (again, another two days of rest) you could start all over again.

This way your rest days would go: lift, 1 day off, lift, 2 days off, lift, 2 days off.
If you do ever have recovery issues, this may give your body the time it needs.
If you seem to be recovering well, then I say go for it.

Over all, it seems you've done some good research and have come up with a great routine. Good luck with whatever you end up with, brother!

Thank you very much for taking the time to post a comment.

I guess I really had to do my homework to really come up with a good one (at last).

I was actually thinking about recuperation (thus, the title of my post) since I'd be doing HIIT on non working days; making it not an actual day off in between workouts.

Too bad I am confined in a 7-day workout week since I NEED to keep Tuesdays a non-workout day for a good reason:

My work week starts Monday@ 10pm-7am Tuesday.

Now, coming from a weekend, I'm predicting I'm gonna get up late on Monday mornings, do my workout, and not be able to sleep the whole day 'til my shift starts so I'm sleeping right after work on Tuesdays to recover from the heavy Squat and Incline Press volume acquired on a Monday.

Maybe I could remove an HIIT day and reduce it to two and add a NEPA (Non Exercises Physical Activity) walk day perhaps? Or would that hinder the fat loss process?

HIIT either on:

Tuesdays and Thursdays;
Thursdays and Saturdays;
or
Tuesdays and Saturdays??

Or would you recommend NEPA walks everyday?

I really appreciate the effort Brother. Thanks a lot.

BTW, Supps are pretty much what I can afford and available as of the moment:

4x Kirkland Fish Oil spread throughout the day
Ergolean AMP on workout days (to help me focus since I lift after work)
TwinLab Ripped Fuel 5x on non workout days (appetite supressor)
2000mg of Vitamin C (Ascorbic Acid)

 

[highlander555]

Since you're mostly concerned with cutting (thus the title of the thread) I'd try to keep the HIT cardio stuff on you lifting off days. If you find that you're having recovery issues the first thing I'd do is try to reduce the volume of you're lifting. Not cut it all out, just ease up a bit. Since I'm mostly a strength athlete (one who tries to keep his bodyfat in check mind you), if I were having overtraining issues, I'd lighten up on the cardio.

Either way I think you still have a pretty solid starting point. Just play it by ear and listen to your body to see where you need to do to fine tune it as you go.

As far as the sups go, what exactly is the diffrence betweem Ergolean AMP and Ripped fuel? I ask because I think with all your work, you will definately need a protien sup of some sort. If you can cut out one of the stimulants, that might free up some budget for one. I mostly just stick with a protien sup, creatine, and a multi-vitamin. Like you, I sometimes have to work out after work, and for a cheap stimulant I just pick up a caffine supplement (like No-Doze) from the grocery store. They're usually pretty inexpensive (2-4 dollars for anywhere from 16-40 tabs). Just one is 200 mg. of caffine which more than does the trick for me.

Good luck.

 

[mikecaragay]

I forgot, yeah, I do have EAS 100% Whey Protein post workout. 2 scoops = 46g of protein/6 grams of carbs (or should I settle with a scoop since I'm cutting?)

Should I also have a PWO Shake after HIIT?

I mainly use AMP for workout days and alternate it with RF5x on non-workout days to avoid my body getting used to AMP and develop tolerance mainly because I don't want to exceed AMP's recommended dose.

Got it:

Recovery Issues - lessen the volume. This program looks promising, but yes your right...Have to play it by ear and see how I do for the first 2-3 weeks. Planning to deload every six weeks, mainly reducing the volume on exercises.

BTW, I am thinking of doing DB/BB Complexes for HIIT/TABATA. More like DB Snatch/Squat/Press.

DB Thrusters, Front Squat, Squat Jumps,for variety.

Many thanks Good Sir.