JurisSquatter's Training Log

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61

Monday, 4/16/18
Morning Weight: 234.8 lbs.
Calories: 1986 (149C, 154P, 81F)

25 minutes LISS cardio on elliptical

62

Hey man. I’ll be following your Log. I’m really close to you in size, but not strength. I turn 37 in a week. 6’ 1" 245 lbs (~30-35% BF). I’m barely into the Novice LP, so I’m pretty weak. Main goals here are to decrease my waistline and get stronger.

May I ask what your waistline is at your current weight?

Take care,
jordan

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63

Tuesday, 4/17/18
Morning Weight: 233.5 lbs.
Calories: 1899 (139C, 181P, 68F)

  1. Bench Press barx5x2, 135x5, 160x5, 185x5, 225x3, 250x2, 275x1, 205 x 5R x 6S
  2. Beltless Pause Squats: barx3x2, 135x3, 160x3, 185x3, 205x3, 225x3Rx3S

Staying true to RPE as you can see. The weight was lighter than usual but I’ve also lost over 13 lbs. over the last 6-8 weeks and my focus remains getting down to 210-225 lbs. I would have liked to do more pause squat sets but I was running short on time to get back to work. I told myself I would do these weekday workouts after work but it’s hard to make myself wait.

64

Hey Jordan, good for you. My waistline was 44 inches (measured around my belly button) when I started. I just measured and it was 43 inches. I think the belly/waist is the last place the fat leaves. I can certainly see my weight loss elsewhere (face etc.). I was 246 and now I’m 233. My main goal is to get my waist under 40 inches and just get to a healthy bodyfat which to me is 20% or below. Strength used to be my main goal but for now it’s not. I think health needs to be the main focus once we hit middle-age. Once I hit my weight/waist/bodyfat goals I will refocus on gaining strength again. That’s not to say I’m not training for strength, I am, but it’s just not my main goal. Good luck!

65

Wednesday, 4/18/18
Morning Weight: 234 lbs.
Calories: 1872 (159C, 182P, 55F)

  1. Deadlifts 135x5, 185x5, 225x5, 275x3, 315x2, 350x1, 265x5Rx6S
  2. OHP barx3x2, 95x3, 115x3, 135x3, 155x3, 145x3, 145x3
  3. Chins x 3

Everything just coasting along. I added a set of chins to keep the ball rolling on those. I do them from a completely dead hang to the point I touch the bar to my chest. I really want to build those up to the point I am using weight for multiple sets and reps. Hoping to get my weight into the 220’s soon. 229 lbs. is on the horizon. I also want to say that training is pretty much the equivalent to an over-the-counter anti-depressant pill. I always feel good after (and during) training. I’m so thankful that I am healthy enough to do this stuff. A lot of people out there would kill to have a body heathy enough to train like this and I never forget that.

Also have to say that I’ve had to go much lower in calories than I thought I would have to. I have a pretty sedentary life outside of the gym and I’m over 40 so I guess this is the new reality. I was regularly eating 3500-4000 calories a day before this cut so I thought I might get away with 2500-2800 calories a day but a it turns out I am having to dip below 2000 to get the weight off. No big deal, I’ve adapted well and seeing results it makes it easier to deal with. I do think that keeping quality protein high is key to feeling full (or as full as you can expect to feel on 2000 or less calories).

66

Thursday, 4/19/18
Morning Weight: 233.9 lbs.
Calories: 2294 (247C, 183P, 62F)
*went over calories today, back on track tomorrow

10 minutes of elliptical HIIT 2 min / 20 sec
12 Chins x 3, 3, 3, 3
60 second ab plank

67

Friday, 4/20/18
Morning Weight: 233.7 lbs.
Calories: 2122 (208C, 169P, 66F)

DEXA scan results:
235.7 lbs. (after protein shake and wearing sweat pants/socks/shirt during scan)
30.3% bodyfat
71.4 lbs. fat tissue
157 lbs. lean tissue
7.3 lbs. BMC
3.54 lbs. visceral fat
164.3 lbs. LBM (typically combines Lean Tissue and BMC)
I will get another DEXA scan in about 3 months or so to gauge results of my weight loss

68

Saturday, 4/21/18
Morning Weight: 233.3 lbs.
Calories: 2090 (169C, 185P, 72F)

  1. OHP barx4x2, 95x4, 115x4, 135x3, 150x2, 160x1, 175x1, 142.5 x 4R x 8S
  2. Paused DL 135x3, 225x3, 275x3, 295x3, 275x3Rx2S
  3. Leg Press 90x10, 180x10, 270x10, 320x10, 270x10
  4. Chins 1x5 (got 5 reps in one set today)

Ordered a new lifting belt (35", single prong, “athlete” model) from bestbelts.net. I want to have a smaller belt on hand so I can use it once I lose weight and get my waist down under 40". I am lifting without a belt for now but once my beltless strength is back up to par I may want to use a belt again here and there.

I’ve also recently acquired an Instagram account (link below). I’m going to upload videos of certain exercises here and there. It won’t be anything too exciting but for me it’s a chance to see my form. I don’t like filming in a gym very much so vids might be few and far between.

69

Sunday, 4/22/18
Morning Weight: 233.1 lbs. (-1.7 lbs., last week 234.8 lbs.)
Weekly Calories: 14,591 (daily avg. 2084)
Today’s calories: 2134 (160C, 200P, 75F)

  1. Betless paused squats barx4x2, 135x4, 160x4, 185x4, 225x3@9, 250x1@9, 205x4, 190x4x8
  2. Rows 135x3, 160x3, 185x3, 205x3, 225x3, 205x3, 205x3
  3. Incline Press barx3x2, 135x3, 160x3, 185x3, 205x3, 225x1, 195x3, 195x3
  4. Chins 25 lbs. x 2, BW x 2

The weight loss is going well. Squats were relatively weak today but that’s because I’m in a calorie deficit, I’m now doing beltless/paused squats and I do leg presses the day before this workout — not to mention that my body type is not the best for squatting (long femurs, short torso). Squats have always been my worst lift but I’m cool with it. I actually prefer doing the beltless pause squats to regular squats. I think they look better in the gym AND it just ensures I’m doing a full range of motion with no cheating. I did a couple chins with 25lbs tied to my waist today too.

Weather was nice today so I went on a bike ride around the local river. I was going to stop in a bar for a beer but the bar looked dark and empty. No fun sitting inside a dark bar on a sunny day so I skipped it.

70

Monday 4/23/18
Morning Weight: 232.6 lbs.
Calories: 2067 (186C, 180P, 66F)

25 minutes LISS cardio on elliptical
Have some anterior left shoulder pain, did some band stretches. I think it’s from the 8 sets of squats the other day. Need to be careful about ramping up volume too quickly. Depending on how it feels tomorrow I might skip bench pressing and squatting tomorrow and just do a lot of chins. We’ll see.

71

Tuesday, 4/24/18
Morning Weight: 233.7 lbs.
Calories: 2102 (175C, 170P, 79F)

  1. Bench Press barx4x2, 135x4, 160x4, 185x4, 225x2, 250x1, 275x1@8, 225x4x6
  2. Beltless Pause Squats barx3x2, 135x3, 160x3, 185x3, 205x3, 225x3, 205x3x2
  3. Chins 10lbs. x 3, 2.5; BW x 4

Bench presses were easy, felt good. I still enjoy the paused work on squats. In fact, all of my main movements are paused and beltless now: bench presses, OHP, and squats. My deadlifts are beltless and I do paused/beltless deads as an accessory movement. The left shoulder pain is gone. I think it was irritated by the 8 sets of squats the day before. I’m going to limit the volume sets on my main movements each day to 6 for a while.

72

Wednesday, 4/25/18
Morning Weight: 233.2 lbs.
Calories: 2127 (171C, 165P, 69F)

  1. Deadlifts 135x4, 225x4, 275x4, 315x2, 350x1 (7.5-8 RPE), 285x4x6sets
  2. OHP barx6, 95x3, 115x3, 140x3, 150x3, 157 ½ x3, 150x3, 140x3
  3. Chins 10 lbs. x 3, BW x 3, 3, 3 (total 12 reps)

Deadlift single @8 is starting to feel light and is going to have to go up soon. I think I will increase by 5% which would make my single @ 8 deadlift 365.

73

Thursday 4/26/18
Morning Weight: 233.4 lbs.
Calories: 1988 (150C, 191P, 68F)

10 minutes HIIT (2 min / 20 sec)

Weighted Chins: 25lbs. x 3, 10 lbs. x 3, BW x 5 (11 reps)

70 second ab plank

74

Friday, 4/27/18
Morning Weight: 232.8 lbs.
Calories: 1997 (162C, 178P, 71F)

75

Saturday, 4/28/18
Morning Weight: 232.4 lbs.
Calories: 3325 (313C, 194P, 120F) – cheat day (2 beers and a small sausage Papa John’s pizza)

  1. OHP barx5, 95x5, 115x5, 135x3, 150x2, 165x1@8, 145x5x5
  2. Paused DL 225x3, 275x3, 315x3, 295x3x2 (paused right off the floor)
  3. Chins 35lbs x 1, 25lbs. x 2, 10lbs. x 3, BW x4 (10 reps)

OHP felt weaker today but whatever, still losing weight. PDL’s felt real good. Pausing right when the weight leaves the floor. Went for a bike ride and stopped for 2 beers, went home and had a small pizza. Not great, but whatever, back on track tomorrow. Gotta enjoy somethin’ now and then!

76

You’re killing it, man. Solid lifts while cutting kind of fast.

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77

Thanks, but actually I’m losing weight at a good reasonable rate, about 1-2lbs. per week. I don’t think I’ve ever lost more than 2 lbs. in a week. I let myself get pretty fat chasing numbers so it’s going to take some time to get reasonably lean again. I don’t care about numbers anymore, I just want to be as strong as I can be while at a healthy weight and bodyfat level. IMO it’s not worth being fat to be stronger, especially when “stronger” for me is still not a competitive level of strength.

Today is the first day I broke down and had a couple beers. Now I’m sitting here thinking about getting a pizza. Not sure I’ve earned it yet though. In any event, no matter what I decide to do I’m back on track tomorrow. The only main downside to grabbing a pizza is not knowing the calories in the local pizzeria’s pizza. I won’t be able to know my calories for today if I do that. Then again, everything in moderation, even moderation.

78

Sunday, 4/29/18
Morning Weight: 233.4 lbs. (+0.3lbs., last week 233.1 lbs)
Total week calories: 15,740 (2248 daily avg, +164 from last week)
Today’s calories: 2064 (160C, 189P, 73F)

  1. Belted Pause Squats barx5x2, 135x5, 160x5, 185x3, 225x2, 250x1 (belt starts), 275x1, 295x1@8, 315x1@9.5, 235x5x5

  2. Rows 155x3, 185x3, 205x3, 215x3, 195x3x2

Decided to use a belt for the main squat workout of the week. I’ll still do beltless pause squats later in the week.

79

Monday, 4/30/18
Morning Weight: 232.7 lbs.
Calories: 2158 (177C, 171P, 84F)

25 minutes elliptical cardio

80

Tuesday, 5/1/18
Morning Weight: 232.4 lbs.
Calories: 2083 (153C, 188P, 79F)

  1. Bench Press barx6, 135x5, 160x5, 185x3, 225x2, 250x1, 275x1@7, 290x1@9 (e1rm 303 = 279x1@ 8) 225 x 5 x 5

  2. Beltless Pause Squats barx3, 135x3, 160x3, 185x3, 210x3, 220x3, 230x3, 220x3, 210x3

I was going to do some chins but had to get back to work. i think I’ll do chins during Thursday’s GPP work instead. See my paused bench presses on my instagram and see if you agree with my RPE assessment.