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  #2341  
Old 10-07-2013, 04:22 PM
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Saturday - Incline Bench

Ring Dips
BWx11, 11, 11

Incline Bench Press
170, 190, 210, 230x1
211 x 8, 7, 6, 5
191 x 7 + 4 rest pause
171 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Two Board Press with Fat Grips
171x8, 5 sets
ss w/
Bent Row, 131x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
Bent Row, 131x8, 2 sets

OH Ext on ab bench
w/
Left arm isolation work

OH Press Walk
100x50, 40 seconds (1 minute rest between sets)

DB Carry - elbows out, squeeze pecs
85x50, 50 seconds
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2342  
Old 10-07-2013, 04:58 PM
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Quote:
Originally Posted by arian11 View Post
Awesome squat workout dude!

So, I'm in a bit of a conundrum and figured I should ask a few people with more knowledge & experience on the matter for advice. So I'm coming to you!

Basically the story is that I used powerlifting as an excuse to get fat lol. I topped out at 230 lbs & 29% bf according to some bio impedance method before I decided I should make a change. I've slowly cut down during 2013 and last week I was 206 lbs & 24% bf according to 7 site caliper test. So I lost a good amount of fat but some muscle as well and during that time my squat went down but bench, deadlift and powerlifting total went up.

I want to put on muscle mass but I'm wondering how effective that process would be in my current state. Back in the day when I was more into bodybuilding I've read that really low or really high levels of bf do not allow for optimal gains in muscle mass. Would you say this idea is true? And would you say that trying to gain muscle mass at 24% bf is not going to be very effective? And if this is true, do you suggest to continue slowly cutting till I'm at more normal body fat levels? Or do you think it's possible to do a "body recomp" where I stay at ~205 lbs and try to lose some fat and gain some muscle at the same time.

Sorry it's a long read! I hope I explained everything clearly and am very interested in your thoughts on the matter. Thanks and keep up the good work.
First off, I think those are decent numbers for your first real attempt at losing fat. I calculate 17.3 lb fat loss and 6.7 lb muscle loss.

And yes, you are correct regarding the science. The higher BF% you are at, the more likely subsequent gains are going to be fat and vice versa.

Here are a few articles on the subject:
First one is really good
http://www.t-nation.com/diet-fat-los...s-can-hurt-you

http://www.t-nation.com/free_online_..._about_bulking

I would say trying to add mass at 24% will not be optimal and you would be better served by a slow cut down to 10% before attempting to add mass again.

You are currently 156.6 lean mass and 49.4 fat mass. 10% with no muscle loss would be 174.4 pounds. I know that's probably not what you want to hear, but if you diet slowly you should maintain a lot of strength and you will actually improve your wilks coefficient.

I'd split it into multiple phases. Give yourself 3 months to diet down to 190 and stick at that weight for a few weeks, giving yourself a mental break and attempting to just recomp/maintain at that weight. Then finish the job with another 3 months to lose the next 15 pounds. 3 months is 13 weeks roughly, so just slightly over 1 pound per week during each phase. That should not effect strength levels too much.

Hypothetically, in 7 months, you could be a better powerlifting in terms of your relative strength and with improved body composition you would be on your way to much more successful mass gains.

Let me know if you have any other questions or need advice.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2343  
Old 10-07-2013, 05:01 PM
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Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 3 sets

Squat Chains (+50)
220, 270, (add belt), 310, 330x1
287.5 x 8
290 x 7, 6
257.5 x 6+4 rest pause
230 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
175 x 5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
127.5 x 13, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+8.5 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets
20 + Chain x slow reps and partials, focused on TUT
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2344  
Old 10-08-2013, 03:56 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Quote:
Originally Posted by Commander View Post
First off, I think those are decent numbers for your first real attempt at losing fat. I calculate 17.3 lb fat loss and 6.7 lb muscle loss.

And yes, you are correct regarding the science. The higher BF% you are at, the more likely subsequent gains are going to be fat and vice versa.

Here are a few articles on the subject:
First one is really good
http://www.t-nation.com/diet-fat-los...s-can-hurt-you

http://www.t-nation.com/free_online_..._about_bulking

I would say trying to add mass at 24% will not be optimal and you would be better served by a slow cut down to 10% before attempting to add mass again.

You are currently 156.6 lean mass and 49.4 fat mass. 10% with no muscle loss would be 174.4 pounds. I know that's probably not what you want to hear, but if you diet slowly you should maintain a lot of strength and you will actually improve your wilks coefficient.

I'd split it into multiple phases. Give yourself 3 months to diet down to 190 and stick at that weight for a few weeks, giving yourself a mental break and attempting to just recomp/maintain at that weight. Then finish the job with another 3 months to lose the next 15 pounds. 3 months is 13 weeks roughly, so just slightly over 1 pound per week during each phase. That should not effect strength levels too much.

Hypothetically, in 7 months, you could be a better powerlifting in terms of your relative strength and with improved body composition you would be on your way to much more successful mass gains.

Let me know if you have any other questions or need advice.
Thanks for the links, I'll definitely read them tomorrow when I get a chance. And yea, losing 7 lbs of muscle is alittle disappointing but that is also the maximum estimate. I wasn't walking around 230 lbs all the time, I believe I only hit 230 on the scale on 2 occasions and that was night weight and I purposely bloated myself for my training lol. Majority of the time I was 225 lbs so 159.75 LBM down to now 156.56 LBM. Not bad.

Thank again for the help, I definitely see where you are coming from since I always heard the same thing about too much body fat hindering muscle gains.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #2345  
Old 10-08-2013, 04:08 PM
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Quote:
Originally Posted by arian11 View Post
Thanks for the links, I'll definitely read them tomorrow when I get a chance. And yea, losing 7 lbs of muscle is alittle disappointing but that is also the maximum estimate. I wasn't walking around 230 lbs all the time, I believe I only hit 230 on the scale on 2 occasions and that was night weight and I purposely bloated myself for my training lol. Majority of the time I was 225 lbs so 159.75 LBM down to now 156.56 LBM. Not bad.

Thank again for the help, I definitely see where you are coming from since I always heard the same thing about too much body fat hindering muscle gains.
No problem Arian.

If you have questions along the way, you know where to find me.

And if you only have time for one, read the first article.

------

Tuesday - Bench

Ring Dips
BWx12

* Power Clean 150x4 between bench sets, 6 total sets

Bench
300x1 - PR is 307.5, but very pleased with this considering the set of dips prior to working up to 300
257.5x6, 5, 4
237.5x6+4 rest pause
220x6+4 rest pause
182.5x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets), 2nd round with 182.5 did 4,4,3,3

* Bent Rows 132.5x8 between pushups and OH extensions, 5 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench OH Extensions 2 sets

--------

I am going to have to rethink my flat bench days, I feel it so much in my front delts.

I really enjoy my incline bench days, ironically, I feel it more in my chest on those days inspite of the incline which you'd think would make it more delt.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2346  
Old 10-09-2013, 04:08 PM
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Got some overhead carrying done on both Monday and Tuesday evening as well as some bear hug carrying last night.

Wednesday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets (45 for 2, 40 for 3 sets)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
73.5x9, 3 sets

OH Push Press
130x10, 3 sets

Ab Bench OH Ext
32.5x12, 3 sets
w/
Rear Delt Raises
Band x AMRAP

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
26x12, 2 sets

DB Hammer
27.5x10, 3 sets

Preacher Curl
50x10, 3 sets

DB Curl
27.5x7, 2 sets

DB Curl - focusing on at least 30 seconds TUT
10x20, 2 sets
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2347  
Old 10-10-2013, 05:37 PM
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Thursday - Legs

Leg Curl
25 (+ chain) x10, 3 sets

Squat
270x1, add belt, 320x1
330x7 - PR, felt great, definitely had 1 more, but I wanted to save something for deadlift
277.5x10
227.5x10

Video of 330x7 and 441x5:
http://youtu.be/RkAGRYTrlkI

Deadlift
441x5 - PR (belt)
371x5, 7 sets (no belt - like normal)

Leg Extension -no time to wrap legs for occlusion due to time spent working up to the 441 set on deadlift
75x30, 15, 15 (30 second rests)
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 10-11-2013 at 04:31 PM.
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  #2348  
Old 10-11-2013, 03:12 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Quote:
Originally Posted by Commander View Post
No problem Arian.

If you have questions along the way, you know where to find me.

And if you only have time for one, read the first article.
I read both articles, thanks for the links. Very informative and now I'm sad that I screwed my body up all this time. But now it's time to pay the piper, I pushed the prowler last night after deadlifts. Man that thing is tough.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #2349  
Old 10-11-2013, 04:30 PM
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Quote:
Originally Posted by arian11 View Post
I read both articles, thanks for the links. Very informative and now I'm sad that I screwed my body up all this time. But now it's time to pay the piper, I pushed the prowler last night after deadlifts. Man that thing is tough.
No problem.

I know you will get back in shape. You are dedicated.

Prowler is a great way to condition while maintaining strength.

-----

Last Night - loaded carries

Farmers Walk
85 Dumbbell, 1 minute walk, 1 minute rest x 4

Overhead Plate Walk
44lb plates, minute walk, 1 minute rest x 4

-----

Friday - Incline Bench

Ring Dips
BWx12, 11, 11

Incline Bench Press
170, 190, 210, 220x1
212.5 x 8, 7, 6, 5 - Tie PR
192.5 x 7 + 4 rest pause
172.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Incline Bench Press
140 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets),
and
Two Board Press
140x12, 3 sets
ss w/
Bent Row, 132.5x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
Bent Row, 100x12, 4 sets

OH Ext on ab bench
w/
Left arm isolation work
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2350  
Old 10-14-2013, 11:09 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
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Saturday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets (45 for 2, 40 for 3 sets)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
74.5x9, 3 sets

OH Push Press
132.5x10, 3 sets

Ab Bench OH Ext
32.5x12, 3 sets
w/
Left Arm Isolation Work

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
26x12, 2 sets

DB Hammer
28.5x11, 10, 10

Preacher Curl
51x10, 3 sets

DB Curl
27.5x7, 2 sets

DB Curl - focusing on at least 30 seconds TUT
10x21, 2 sets

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 292.5, 312.5x1
302.5 x 6
292.5 x 7, 6
260 x 6+4 rest pause
230 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
177.5 x 5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
127.5 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+10 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets
20 + Chain x slow reps and partials, focused on TUT

Later in day

Tire Dragging
4 sets each forward and backward for legs
Yoke Walk (I don't actually have a yoke, so I have to clean and press the weight to my shoulders)
180 x 60 second long walks (4 sets, 60 seconds rest between sets)
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
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