JurisSquatter's Training Log

Other Discussions Training Logs
21

3/12/18
Morning Weight: 245.8 lbs.
Calories: 2780 (260C, 204P, 100F)

22

Judging RPE on a cut is almost impossible from my experience. Everything FEELS much harder. When I pull heavy on a cut literally every rep of my working set “feels” like RPE 8.5. So you’re not alone there.

I think you’re being a little hard on yourself with your “numbers.” You’re 30% bf, which means you have 170ish lbs of LBM. Serious lifters tend to be 12-22% bf (the ones that aren’t giants). So you’re closer to a 200-210 lb dude in terms of the muscles you have to work with. Your numbers seem pretty great to me thinking like that :slight_smile:

23

Thanks for the kind words. I know I can be my own worst critic. I’ve finally embraced cutting 100% so I’m mentally prepared for whatever that means in terms of my strength. I’ll keep training the same and let RPE determine what’s on the bar.

24

Thanks for the encouragement, it is helpful and much appreciated guys.

25

let bar speed determine your rpe. you may find it helpful to video all your lifts for a few weeks and learn what your bar speed looks like. rpe is intended to be a measure of performance. basing it on how the weight ~feels~will be misleading. bar speed doesn’t lie!

in my case, I usually underestimate because it ~feels~ better than it looks and I end up mortgaging future workouts from too much stress in today’s session.

hopefully you don’t mind that bit of rpe mansplaining. don’t stress too much. if you keep up your diligence on smart programming all will go well :slight_smile:

26

Thanks, I’m really enjoying the positivity here. Much appreciated.

27

3/13/18
Morning Weight: 244.8 lbs
Calories: 2575 (203C, 183P, 109F)

  1. Bench Press 285x1@8, -20%, 230x5x5 (26 reps)
  2. OHP High-Rep 115x10@7.5-8, 120x10@8, 125x10@9.5-10 (30 reps)

Have to say that the bench press is definitely my lift. I paused the 285 on my chest for a good three seconds before pushing it back up and it felt like 7 or 8 RPE. I definitely had more reps in the tank. I still have some right elbow pain but it felt good to hit a decent number again. I hit my goal on bench (315) a long time ago now and even though I don’t have a huge desire to go above 315, it always has been a lift that moved pretty quickly for me. It’s the one lift that I am built for with my short arms and fairly thick chest. I wish I was better built for squats, with my long ass legs every squat rep feels heavy. Oh well, such is life.

28

3/14/18
Morning Weight: 245.1 lbs.
Calories: 2439 (193C, 216P, 82F)

  1. Deadlifts 375x1@8 (should have stayed here), 415x1@10 (too heavy), -20%, 300x5 (woops! should have been 305), 305x5x4
  2. High Rep Beltless Squat 185x10@7, 185x10@7, 185x10@7.5 (30 reps)

I wanted to get 415 for 1@8 in the deadlift based on e1rm but adjusted using RPE, that’s what it’s for right? I did this after work, and I think I’ll keep doing that, felt good not to rush

29

3/15/18
Morning Weight: 243.4 lbs.
Calories: 2491 (211C, 208P, 91F)

25 minutes LISS cardio on elliptical
5 minutes of pulldowns
2 minutes of leg raises (training abs still bores me to the point of not really caring)

30

3/16/18
Morning Weight: 242.5 lbs. (going in the right direction, lowered max daily calories to 2500)
Calories: 2508 (205C, 226P, 84F)

Excited to announce that I was able to cook some eggs in my kitchen today without my smoke alarm going off. I have to aim a fan at the smoke detector while cooking but still, it worked . . . so far.

31

3/17/18
Morning Weight: 242.1 lbs.
Calories: 2486 (238C, 216P, 69F)

OHP: 185x1, 150x5x5
Beltless Pause Deadlift: 255x4, 275x4, 295x4
Leg Press: 270x10, 320x10

*switching to full body (pull/squat/press) every workout and seeing how I react to it. I’m not too concerned if it sucks because my main focus right now is diet and losing enough weight to get my waist under 40 inches. Doing Leg Presses today was fun, reminded me of when I was younger doing bodybuilder workouts trying to be like Dorian Yates! LOL

32

3/18/18
Morning Weight: 242.3 lbs. (-2.5 lbs. from last Sunday)
17851 total weekly calories, 2550 daily average calorie
Maintain 2500 daily calorie limit this week

Today’s calories: 2494 (251C, 185P, 78F)

  1. Squat barx5x2, 135x5, 185x5, 225x3, 275x3 (belt), 300x1, 320x1@8, 260x5, 255x5x4
  2. Pendlay Rows 165x4, 175x4, 185x4
  3. Incline Press 135x4, 155x4, 185x4, 205x4
33

3/19/18
Morning Weight: 241.9 lbs.
Calories: 2504 (182C, 206P, 101F)

25 minutes LISS cardio on the elliptical

34

3/20/18
Morning weight: 242.3 lbs.
Calories: 2510 (181C, 209P, 102F)

  1. Bench Press 300x1@8.5, 265x5, 250x5, 240x5, 230x5, 220x5
  2. SLDL/RDL (ugly hybrid) 135x10, 185x10
  3. Pause Squat 135x4, 185x4, 225x4

*not worried about weight or volume on the RDL and Pause Squat, just trying to start building capacity for doing three movements each workout. My main focus is always the first movement.
*enjoyed descending sets starting with 8 RPE (e1rm x .81) but the 300x1@8 was actually more like 8.5 RPE so the 265 felt a bit heavier than I like on the main volume sets. Still, I was very happy with my bench press, it has always been my best exercise.

35

3/21/18
Morning Weight: 242.3 (stagnating, lowered daily calories to 2400)
Calories: 2401 (154C, 198P, 104F)

  1. Deadlifts 375x1@8-9, 385x1@9.5 (got greedy), 5x5x335, 315, 315, 295, 295
  2. Beltless Squat 190x10

-had to leave after this because it was taking too long, I really need to do this workout after work
-coached a guy on the deadlift today!
-deadlifts are tearing up my hands pretty bad, callous’s are bad and thumbs are developing some sore rough skin due to hook grip

36

3/22/18
Morning Weight: 243 lbs.
Calories: 2338 (176C, 177P, 98F)

10 minutes elliptical HIIT 2min/20sec
pulldowns, planks

I’ve been having an intermittent, weird, achey/throbbing pain in my lower left abdomen or thereabouts. It’s hard to pinpoint. It doesn’t seem to be related to when I eat. It’s worst in the morning shower after I drink my protein shake. Not sure what it is, going to start taking fiber supplements and hope it fades away.

37

Morning Weight: 241.3 lbs.
Calories: 2235 (173C, 209P, 76F)

25 minutes LISS cardio / elliptical

38

3/24/18
Morning Weight: 241.3 lbs.
Calories: 2232 (180C, 188P, 81F)

  1. OHP 190x1@9.5, 170x4, 160x4x4 (e1rm 194)
  2. Beltless Pause DL 135x4, 225x4, 275x4, 300x4
  3. Leg Press 90x4, 180x4, 270x4, 320x4, 360x4
39

3/25/18
Morning Weight: 240.1 lbs. (-2.2 lbs. from last Sunday)
Waist: 43.5 inches (lost 0.5 inch)
Total weekly calories: 16,770 (-1081 calories from prior week)
Daily average calories: 2395 (-155 calories from prior week)
New calorie max: 2200

Calories today: 2178 (200C, 165P, 77F)

  1. Squat 275x3, 315x1, 335x1@8, 275x4x5 (75% of 363 e1rm)
  2. Pendlay Rows 135x4, 185x4, 205x4, 185x4
  3. Slingshot Bench Press 275x4, 300x4, 315x4
40

3/26/18
Morning Weight: 240.5 lbs.
Calories: 2200 (179C, 196P, 74F)

25 minutes LISS cardio / elliptical