Meanwhile, somewhere NOV.....

[BigJosh]

Originally Posted by BendtheBar

The butter melter - love it. Jumping rope + 20 reppers will met dat butter.

Great work.

Originally Posted by MikeM

Nice work Josh!

Yeah, "butter melter" is awesome.

Thanks Gents. Glad you like teh butter melter!

[BigJosh]

Warning!!!! The following log entry contains both a rant and ramble!!!

[rant]
Coming off a deload week. I was seriously considering starting a new routine. However when I looked for advice on this site, I didn't get the response I anticipated. It took me a few days to understand why.
At first I was pissed. I can't ask for what program to run on a weightlifting forum? Then I realized maybe the point was that it doesn't matter so much what program I am running, long as it utilizes sound principles and I focus on progression. And I can work the rest out from there.
I don't know if that was the actual point of what I was told in that thread, but that's what I'm taking from it...anyway, moving on. [/rant]

[ramble]
Having said all that, my goals have changed. I am currently interested in maintaining muscle mass, as I lose weight and make an effort to increase my conditioning. The weight loss and conditioning seem to go hand in hand.
As weeks and cycles go by I will be making changes to my routine.

First off, starting this cycle I am cutting down the overall exercise volume in order to allot time at the end of my session for moderate conditioning. That's the big one. Also, I am opting for straight sets on my assistance work as opposed to ramping sets.

And one last thing, I missed a set on each one of my lifts last cycle so I am keeping the weight the same. I am doing this with the idea that I will probably fail again considering the weight loss and added conditioning. I'm ok with this. I want to push hard. Next cycle I have every intention in the world with reseting everything back 90%. May not make sense to you, but for some reason it made sense to me. I look at it like there is no need to reset after only 1 bad cycle. [/ramble]

I thank you all for the advice and encouragement you consistently give me on this rollercoaster ride....

Stretch: hams, hips, shoulders 3-4x10seconds

Jump Rope: 100 doubles

OHP
125x5
142.5x5
162.5x2 (Goalx5) Fail is fail

Incline Bench
160x10,10,8

Rack Chins
bwx10,10,10

Superset:
Band Face pull 15x3
Db Curl 20x10x3

10 minutes of of 30 seconds on 30 seconds off Intervals on the heavy bag. Focused on the left jab right cross combo power and the left hook/overhand right combo for technique.

Overall Workout Grade: C+

Notes:
Can't give that good of a grade to a session that saw me fail a core lift by 3 reps. Having said that it felt like a great session.
I'm not suprised I failed this hard on the OHP. For a few reasons.....

Put incline bench for 3 straight sets after the OHP. I started too heavy. I am going to drop the weight and opt for 4 straight across sets.

I hit my first goal on the Rack chins. 3 sets of 10. I think from here I am going to add a 4th set and see what I can't knock out.

I am really feeling the weight loss and added conditioning work. I am noticing more energy, better sleep and the biggest thing, I am not sucking wind when I walk any sort of distance. That last part is the best.

[BendtheBar]

Originally Posted by BigJosh

I can't ask for what program to run on a weightlifting forum? Then I realized maybe the point was that it doesn't matter so much what program I am running, long as it utilizes sound principles and I focus on progression. And I can work the rest out from there.

Don't feel bad. I get it to here. These guys are like a compass.

I thank you all for the advice and encouragement you consistently give me on this rollercoaster ride....

Keep killing it Josh. If you ever need help, and can't find the answers you want, never hesitate to PM me.

[KD5NFW]

Not a bad decision to stick with 531 IMO Josh! And resetting to 90% isn't a bad option either, especially if you are into weight loss and conditioning as your goals right now. Pretty sure Squatter used 531 successfully to cut!

Hit it hard every time!!

[Hunterace]

Great work Josh! It's all a learning process, you can be told this lift is best by 20 people, but it may suck for you. Learn yourself, progress, improve, SMASH!!! Good luck with your cut too!

[BigJosh]

Originally Posted by BendtheBar

Don't feel bad. I get it to here. These guys are like a compass.



Keep killing it Josh. If you ever need help, and can't find the answers you want, never hesitate to PM me.

Thanks Steve. This post actually makes me feel much better about the situation. Your willingness to help is greatly appreciated.

Originally Posted by KD5NFW

Not a bad decision to stick with 531 IMO Josh! And resetting to 90% isn't a bad option either, especially if you are into weight loss and conditioning as your goals right now. Pretty sure Squatter used 531 successfully to cut!

Hit it hard every time!!

Thanks KD. Yeah, the 90% drop is about due. Thanks for the support.

Originally Posted by Hunterace

Great work Josh! It's all a learning process, you can be told this lift is best by 20 people, but it may suck for you. Learn yourself, progress, improve, SMASH!!! Good luck with your cut too!

Thanks hunter. What you are saying is so true.

[BigJosh]

Stretch: Hams, hips, shoulders

Jump rope: 100 doubles

PC
115x5
135x5 (Goal x5)

Squat
227.5x5
262.5x5
297.5x4 (Goal x5)

Decline Bench Crunches
bwx20x3

approx. 10 minutes of HIIT on spin bike.

Overall Workout Grade: B-

Notes:
Power clean felt strong. I am feeling the technique and racking with purpose. I'm looking forward to progressing these.

Failed on squats. It was strange because I felt very strong. But I just got stuck at the bottom of the lat rep and had to ditch the bar. I knew I was pushing it this cycle by not resetting. And I guess this is to be expected.

You may notice the 2.5lb intervals. I found my 1.25lb plate mates so I am calculating my numbers to the nearest 2.5lbs. This will also be useful in the future because I can micro load if necessary.

Another note, the way my weight belt fits has noticeably changed! Where I used to latch it towards the middle of the belt, I am now latching it in the inside of the belt and there is only 2 holes to spare! Also, my gut doesn't hang over the top and bottom of the belt anymore. I guess the weight loss is working.

[big_swede]

Good stuff Josh. Cleans and squats mix very well together.

[Hunterace]

Great work Josh! Ahhhhhh my eyes, I see ab work ahhhhh! Smash away!

[KD5NFW]

Originally Posted by Hunterace

Great work Josh! Ahhhhhh my eyes, I see ab work ahhhhh! Smash away!

Just glance over it Jay and it doesn't hurt as bad

Weight belt doesn't fit anymore = WIN lol!! Good work Josh! I think I need to start doing my PC's in the 531 style so I can start to track some progress