Ruckin's "Pre-First Cycle" cutting log

[ruckin]

I started this cut 5 weeks ago actually, but I decided I wanted to log it on here to share with any of my meso brothers who might be interested. This is supposed to be my last (drug-free) hoorah before I begin my first cycle, and I'm very confident about how it will turn out in the next few weeks.

It has been going very well so far. I started at my heaviest ever, 116 kg (255 lbs) 5 weeks ago and I am down 3-4 kg as of last week. I'm weighing in and measuring my waist every Thursday to track progress.

Gym Stats

I set a couple of huge PRs this past Friday actually; I got my first 315 bench press and my first 225 power clean (I was very pleased with my form on both as well. Butt stayed on the bench, etc), and I also set a Strict (no leg drive) Standing Press PR of 205 two Fridays ago, as well as a deficit deadlift PR of 455 (the deficit I use is about 2 inches).

Diet Strategy

I'm keeping it as simple as possible: 3200 cals/day and 160g protein/day. I'm likely going to start counting fat intake soon as well. I try to keep carbs as high as possible. And before you low carb-super high protein guys start harping on me for this, here are the facts: this style of diet is intended to maximize my athletic performance (I'm not a bodybuilder and have no interest in bodybuilding) so low carbs is not an option, and I have done this same style in the past and it has worked very well for me. As well as I could have possibly hoped for.

Also I'll be doing a high carb day at around maintenance calories once per week the day before my high-volume workout.

Goals

My target weight is around 103 kg, I may adjust in either direction as I get closer and reassess where I am, bf%-wise. I also intend to gain some strength along the way, as I have been doing so far in the first 5 weeks.

The spring rugby season is just starting up as well so a lot of my "cardio" will be conditioning for rugby; and practices.

Training

I use the Texas Method, as Mark Rippetoe describes it in his book, 'Practical Programming for Strength Training' which I HIGHLY recommend for anyone interested (both the book and the training philosophy). It was easily the most informative book I have ever read.

Monday: moderate intensity, high volume day
Wednesday: light/recovery/technique and form practice
Friday: low volume, high intensity day (set PRs day hehehe)

 

[ruckin]

I just got home from the gym, I did my conditioning. I'll post yesterday's workout first though and then today.

Monday 2/9: (for the record what I just call a "press" is a strict/no leg drive, standing overhead press starting from the upper chest)
Press: 165x8,7,8,7 (I wanted 165x8x4 (four sets of eight) but I came just a little short)
power cleans: 215x2,2,0 (failed to get 1 rep), 205x0,0 (2 failed attempts), 185x3,3,5
chin ups: 254x6x4
shrugs: 365x10x3
weighted planks: 45lb dumbell on my back x 30 sec x 2 sets
squat: 225x8x2

-My power cleans have been very inconsistent and frustrating lately. I think I need to make a small tweak in my technique though to fix the problem, hopefully that solves it.
-You'll be seeing odd numbers usually for my chin ups. It's because I just weigh myself with whatever I have on right before I start them and that's the weight I record.
-Squats... I was up to 355 for 3 sets of 5 in November I think it was, but a hip flexor injury forced me to stop doing them for a while and I just started again a week or so ago. I'm starting well below what I am capable of doing just to ease back into it, sort of my shitty attempt at physical therapy.
-As for the planks, I just lay on the ground and get the dumbbell on my mid-lower back and then start the set. I've been doing 2 sets of 30 seconds, so I'll usually write it as something like: 45x30 sec x2

TODAY 2/10:

conditioning... I did 5 sets of 3 laps around the track I use (which is small, 3 laps is about equal to 1 lap on a standard sized track) as fast as I can, with 60 seconds between sets. That was tough today but I feel great. I followed that up with 20 min of light cardio on a bike.

Today's workout was done fasted, which is how I usually do my running/cardio.

 

[ruckin]

Wednesday 2/11: "light/recovery" day & rugby practice

Bench: 235x5x3
power cleans: 165x3x3
chin ups: bodyweight x2x3 (I didn't bother weighing myself since I was going so light)

Today was pretty solid. I finished lifting an hour before rugby practice, so I just did some light cardio afterwards to warm up a little for it. We did the usual: went over plays, drills, and then conditioning/fitness. Lots of push ups, planks, crunches, interval running, sprints, etc. It was a very good conditioning session. Our first game of the spring is coming up soon. I can't wait lol I'm getting excited just thinking about it. We're playing an excellent team too, one that we lost a very close game to a couple years ago, so I'm really looking forward to the challenge.

Diet today:

3180 cals
134g fat
157g protonz

My weekly weigh-in is tomorrow morning so I'm looking forward to that.

 

[Docd187123]

Let me say I like this entire plan. Sound dieting and training strategies applied. I'm also currently reading through Practical Programming for the 4th time lol. Awesome book and awesome coach.

 

[ruckin]

Let me say I like this entire plan. Sound dieting and training strategies applied. I'm also currently reading through Practical Programming for the 4th time lol. Awesome book and awesome coach.

Thanks docd, I'm glad to hear you like my plan. As I said in the op, I've cut almost the exact same way in the past with great success. The only difference this time is that my training is much better than what I had done last time.

4 times wow, I can't blame you though, the book is such a wealth of knowledge. Coming across it was such a blessing for me.

Edit: if you know of any other books like that about strength training, I would love to hear what they are. I may buy Bill Starr's book, 'The strongest Shall Survive' (or something along those lines, I can't remember the exact title) when I get a chance.

 

[Docd187123]

Thanks docd, I'm glad to hear you like my plan. As I said in the op, I've cut almost the exact same way in the past with great success. The only difference this time is that my training is much better than what I had done last time.

4 times wow, I can't blame you though, the book is such a wealth of knowledge. Coming across it was such a blessing for me.

Everyone responds differently to different strategies but as long as the fundamentals are in place, adequate calories for the goals and proper protein intake, then the rest is up to you. Your performance is critical to you so I'd agree higher carb lower fat would probably best suit you. Congrats on the PC PR!

I have practical programming and starting strength by Rippetoe and I also bought the Texas method Ebook by his student Justin Lascek. He goes over some tips that can help out. Every time I read through the book I pick up on something I missed or remember something I may have forgotten. It's my favorite training book that I've read.

 

[Docd187123]

If you don't mind sharing, how'd you set up your template? Which primary lifts you using?

I'll be running Texas method again soon. I have a PL'ing meet at the end of March so I'm doing more specific work for that now. After that I plan on a DNP cycle to cut down and then bulk up again while running TM

 

[ruckin]

In terms of exercise selection, I just wrote down all the lifts that I felt I needed, and perform them in order of importance, while at the same time trying to alternate upper and lower body movements to get a little break/more rest between similar exercises. for example: squats, then bench, then cleans, then chin ups, etc.

My primary lifts are, in order of importance: squat, power clean, press, deadlift, bench/incline bench, chin up. My accessory lifts are shrugs (to help my DL and for neck thickness, which I need for my sport), weighted planks, and weighted sit ups (for core strength; VERY important to me).

The last time is used the TM, I did 5x5 for the main lifts on the high-volume day, which worked well, but this time around I feel that my joints and connective tissue could benefit from slightly higher reps, so I'm generally doing 8 sets of 4, give or take. This way I slightly increase the volume to make up for the lower intensity. The exception is my clean. I don't think it's a good idea to do more than 3 rep sets of them, as many OLY lifting experts suggest.

For the light day, I do my pressing movement (whichever one I didn't do on monday) at 75% of my 1RM for 3 sets of 5, cleans at 75% for 3x3, and a couple light sets of chin ups.

For the high intensity day, I do 1 max effort set of squats, whichever pressing movement I did that monday, power cleans (only 1-3 reps), and deadlifts, for anywhere from 1-8 reps, followed by sit ups as an accessory/core work.

I hope this answered your question.

 

[ruckin]

Thursday 2/12

Damn I'm finally a WKM! Looks like it took almost exactly 6 months. Tomorrow will be 6 months to the day since I joined meso. I'm glad that this will be my first post with the WKM tag.

WEIGH IN TODAY: 111.4 kg this morning (245 lbs)

Not a bad day. I can tell that the effects of cutting are starting to hit me a little bit. My mood has been a little on a downward slope lately, and I'm usually the happiest guy in the world. Sigh... Oh well, gotta keep working hard

I kinda like being in a bad mood sometimes though. I Don't know why. I'm assuming that's not normal lol but hey, it is what it is.

Today was busy with work so I didn't have a chance to do anything until I went for a team run this evening with some of the guys, which was all I had planned to do anyway, but I feel like I should have done more... Fuck I guess I'll have to do extra cardio tomorrow then!

The run was slightly over 2 miles by the way, with a few sprints done a little over the half way point.

I'm looking forward to lifting tomorrow, still thinking about what numbers I want to hit... I'm thinking a 230 clean for 1 rep, maybe 185x5 press, and idk about deadlift yet. I got 405x6 last week and 455x1 the week before. Maybe try a double? Maybe go for 405x7?? Shit it'll end up being a game time decision lol. I really wanna hit 500 by the end of this cut, I definitely think it's doable since my squat will finally be going back up again, which should make a big difference on my deads.

 

[Ozzy619]

Im one of the guys who is going to talk bad about carbs. If youre cutting have you considered carb cycling? Youll still have athletic endurance without excess carbs. I like high fat, moderate protein and low carbs When cutting. For strength I keep high protein and fat with moderate carbs and carb load an hour before training.

 

[ruckin]

Im one of the guys who is going to talk bad about carbs. If youre cutting have you considered carb cycling? Youll still have athletic endurance without excess carbs. I like high fat, moderate protein and low carbs When cutting. For strength I keep high protein and fat with moderate carbs and carb load an hour before training.

No I haven't considered carb cycling. And with all due respect, now that I am thinking about it, I don't see how that would benefit me. Yeah I would still have endurance, but for me it's about maximizing endurance and overall athletic performance, not just having some. I understand that lower carbs would yield less water weight retention, but that doesn't matter very much to me. I'm just trying to lose actual adipose (fat) tissue, not as much total weight as humanly possible.

If I were competing in a weight class sport and was trying to make weight for a competition, low carbs might be helpful, but I'm not in that situation.

I do appreciate the input though!

 

[Docd187123]

No I haven't considered carb cycling. And with all due respect, now that I am thinking about it, I don't see how that would benefit me. Yeah I would still have endurance, but for me it's about maximizing endurance and overall athletic performance, not just having some. I understand that lower carbs would yield less water weight retention, but that doesn't matter very much to me. I'm just trying to lose actual adipose (fat) tissue, not as much total weight as humanly possible.

If I were competing in a weight class sport and was trying to make weight for a competition, low carbs might be helpful, but I'm not in that situation.

I do appreciate the input though!

I'm prepping to compete in a powerlifting meet in a specific weight class and even if I needed to cut, which I don't currently at 7wks out, I'd still want to keep carbs high. The volume I'm using for my peaking cycle just would not be sustainable for me with anything less than the max amount of carbs possible. Throughout normal training I can do pretty well on carb cycling and low carb but peaking and working with such high percentages for set after set would flatten me to the ground.

 

[ruckin]

Right, what I'm saying is that for someone who is struggling to make weight, cutting carbs for a few days prior to weigh-in would allow more water weight to be lost.

 

[ruckin]

I'm so fucking pissed holy shit. I just finished what was one of the absolute WORST workouts I've ever had...

Squat: 225x8x3
Press: 175x7

It all went downhill from there.

Power cleans: 4 failed attempts at 220x2, so zero reps
Deadlift: 420x3
Decline weighted sit ups: 30x10x2

Holy fuck I'm so angry. Squats and press were fine, then i go for a simple 220x2 clean and NOPE! Not even 1! I tried 3 more times only to fail. Then deads... I was planning on getting 420x5 and maybe even 6, and I end up barely getting 3. I mean holy shit, what the fuck is wrong with me. 420x3? That's fucking pathetic.

I'm now punishing myself with way more cardio than I need to be doing.

My mind's racing trying to think of what to do about my cleans and deads right now.

 

[Docd187123]

I'm so fucking pissed holy shit. I just finished what was one of the absolute WORST workouts I've ever had...

Squat: 225x8x3
Press: 175x7

It all went downhill from there.

Power cleans: 4 failed attempts at 220x2, so zero reps
Deadlift: 420x3
Decline weighted sit ups: 30x10x2

Holy fuck I'm so angry. Squats and press were fine, then i go for a simple 220x2 clean and NOPE! Not even 1! I tried 3 more times only to fail. Then deads... I was planning on getting 420x5 and maybe even 6, and I end up barely getting 3. I mean holy shit, what the fuck is wrong with me. 420x3? That's fucking pathetic.

I'm now punishing myself with way more cardio than I need to be doing.

My mind's racing trying to think of what to do about my cleans and deads right now.

You are cutting right now. Off days are to be expected especially when in a hypocaloric state. Hell, even when bulking we still have shitty workouts. Could be bad sleep, stress at work or in your personal life, a bad day of eating, accumulated fatigue (Texas method is not something I'd recommend during a cut but you're a trooper or masochist for doing it lol), and any other number of reasons. Don't make matters worse by punishing yourself with excess cardio as it will just negatively impact your next day of training. Take your licks and learn from them. Readjust your strategy if need be and attack the weight pile the next training day with renewed fervor. Getting angry is perfectly fine, but use the anger to make a smart move not a potentially worse move. You're obviously fired up about it so channel that rage into a productive session next time. I forgot where Rip mentions this but to paraphrase, on some days when everything is going wrong it's better to just call it a day early rather than force the rest of the workout if it's going to be subpar. I've had to check my ego quite a few times to really learn and apply this. Some days shit just doesn't go right but you instinctively know you can and should push through it. Based on just what I've read here, this isn't one of those days and I would've suggested calling it. Either way, keep on trucking and I'm looking forward to more updates in this.

 

[ruckin]

You are cutting right now. Off days are to be expected especially when in a hypocaloric state. Hell, even when bulking we still have shitty workouts. Could be bad sleep, stress at work or in your personal life, a bad day of eating, accumulated fatigue (Texas method is not something I'd recommend during a cut but you're a trooper or masochist for doing it lol), and any other number of reasons. Don't make matters worse by punishing yourself with excess cardio as it will just negatively impact your next day of training. Take your licks and learn from them. Readjust your strategy if need be and attack the weight pile the next training day with renewed fervor. Getting angry is perfectly fine, but use the anger to make a smart move not a potentially worse move. You're obviously fired up about it so channel that rage into a productive session next time. I forgot where Rip mentions this but to paraphrase, on some days when everything is going wrong it's better to just call it a day early rather than force the rest of the workout if it's going to be subpar. I've had to check my ego quite a few times to really learn and apply this. Some days shit just doesn't go right but you instinctively know you can and should push through it. Based on just what I've read here, this isn't one of those days and I would've suggested calling it. Either way, keep on trucking and I'm looking forward to more updates in this.

Thank you for the kind words docd. I really mean that. I ended up doing a little over an hour of cardio but I would probably have done it anyway.

As for the possible reasons for the shitty workout you memtioned, I'll say this: sleep definitely was not an issue. I've been getting 8 hrs/night consistently recently. Diet, maybe but I've been very consistent on caloric intake over the last few weeks so there have been no major fluxuations there. As for stress... Lol I've been in a constant state of stress from school/work for years now, so I'm not using that as an excuse. Hell, I mean i know it has to be something, I just need to find out what.

I'm thinking about using the bill starr method for my deads, and reducing the weight 10% and taking the next 5 weeks to ramp back up to where I am now. It's worth a shot I guess. I'm really desperate at this point.

 

[Docd187123]

Thank you for the kind words docd. I really mean that. I ended up doing a little over an hour of cardio but I would probably have done it anyway.

As for the possible reasons for the shitty workout you memtioned, I'll say this: sleep definitely was not an issue. I've been getting 8 hrs/night consistently recently. Diet, maybe but I've been very consistent on caloric intake over the last few weeks so there have been no major fluxuations there. As for stress... Lol I've been in a constant state of stress from school/work for years now, so I'm not using that as an excuse. Hell, I mean i know it has to be something, I just need to find out what.

I'm thinking about using the bill starr method for my deads, and reducing the weight 10% and taking the next 5 weeks to ramp back up to where I am now. It's worth a shot I guess. I'm really desperate at this point.

How are you programming your deads in relation to everything else right now? Which day do you do them, intentisty or volume day? Lascek's Ebook on the Texas Method and Rip's 3rd ed Practical programming book mention doing them on intensity days so volume day squats won't kill your pull. Working up to a set of heavy 5s, trips, doubles or singles is your call. He advises not to pursue the deadlift with high volume since it's a bitch to recover from when done heavy and often especially when dieting down. One option is using Prilepin's chart to figure out how to program enough volume given what percentages you want to work with and getting your volume in through accessory work like GHR, good mornings, rack pulls and deficit pulls, hyper extensions, glute bridges, snatch grip deads, SLDL, RDL, etc.

How long have you been cutting for? I know you've kept carbs maxed as much as possible but have you had a refeed day with above maintenance calories and carbs recently? By Bill Starr programming for deads do you mean the 5x5 pyramiding up to a heavy set of 5?

 

[ruckin]

How are you programming your deads in relation to everything else right now? Which day do you do them, intentisty or volume day? Lascek's Ebook on the Texas Method and Rip's 3rd ed Practical programming book mention doing them on intensity days so volume day squats won't kill your pull. Working up to a set of heavy 5s, trips, doubles or singles is your call. He advises not to pursue the deadlift with high volume since it's a bitch to recover from when done heavy and often especially when dieting down. One option is using Prilepin's chart to figure out how to program enough volume given what percentages you want to work with and getting your volume in through accessory work like GHR, good mornings, rack pulls and deficit pulls, hyper extensions, glute bridges, snatch grip deads, SLDL, RDL, etc.

How long have you been cutting for? I know you've kept carbs maxed as much as possible but have you had a refeed day with above maintenance calories and carbs recently? By Bill Starr programming for deads do you mean the 5x5 pyramiding up to a heavy set of 5?

Yes I do them on the intensity day like he says to. Interesting idea about adding in deadlift accessories, I hadn't considered that. Rack pulls would probably be a great help, especially since my back is the weaker link (if I had to pick one part that's a weak link) in my deads. I'd have to figure out how adjust my chin ups and shrugs to incorporate them in though. I don't want to just keep throwing in more and more volume to my already high volume day, you know?

As for how long I've been cutting, it's been about 6 weeks now, and I started incorporating a weekly refeed day last week. That one last week, I did on the high volume workout day, which I think was a mistake. From now on I plan to have the refeed day on the day before my volume day, which happens to be today actually.

By bill starr programming, yes I'm referring to the ramping 5x5 stradegy. I've used the bill starr/madcow program in the past and it worked amazingly for me. I could not recommend it enough for an intermediate athlete looking to gain raw strength.

I'm gonna have to think about it more, but as of now, I'm thinking that adding in some rack pulls on the volume day and using a ramping 5x5 method for the deads on the intensity day would yield results.

 

[Docd187123]

Yes I do them on the intensity day like he says to. Interesting idea about adding in deadlift accessories, I hadn't considered that. Rack pulls would probably be a great help, especially since my back is the weaker link (if I had to pick one part that's a weak link) in my deads. I'd have to figure out how adjust my chin ups and shrugs to incorporate them in though. I don't want to just keep throwing in more and more volume to my already high volume day, you know?

Upper back or lower back being the weak link? What I've seen recommended but have yet to try personally, I will after this meet and a short DNP run, is that you could use higher rep deads to help build up the musculature of the back but you also have 2 other options.

Keep the reps of deads low bc high rep heavy deads add a ton of fatigue to an already intense program and you'll still get the strength and neural adaptations and use your accessories with lower intensity and higher reps to build up the volume and musculature. Since the accessories use less muscle groups and aren't done as heavy they'll add less to your systemic fatigue.

Another option which Rip recommends is to split the deadlift into it's two parts and train them separately. Do high intensity deficit pulls or maybe snatch grip deads for the initial pull of the floor and higher volume rack pulls for the lockout portion. Every so often you'd still want to do true deadlifts to maintain good form and keep the movement pattern fresh in your mind. This approach seems to work better for some than others. Some respond great to it bc it's easier to recover from while others find little carryover to actual deadlifts.

As for how long I've been cutting, it's been about 6 weeks now, and I started incorporating a weekly refeed day last week. That one last week, I did on the high volume workout day, which I think was a mistake. From now on I plan to have the refeed day on the day before my volume day, which happens to be today actually.

For chins you, if you do them twice a week make one day heavy weighted and another day BW or less weight and for reps. If once a week just alternate every week. Is there a particular reason for appoint the shrugs? Is it something that can be dropped possibly or would you want to keep them in the program? I'm a fan of Rips power shrugs but those he recommends be done heavy which I'm not sure would be great for your situation. Maybe keep them lighter or substitute for Pendlay/BB rows or even just drop that altogether.

By bill starr programming, yes I'm referring to the ramping 5x5 stradegy. I've used the bill Starr/madcow program in the past and it worked amazingly for me. I could not recommend it enough for an intermediate athlete looking to gain raw strength.

I had great success with Starr/Madcow as well. It might be better for you now bc it's less volume since you ramp up to one very heavy set instead of doing a true 5x5 with straight sets across.

I'm gonna have to think about it more, but as of now, I'm thinking that adding in some rack pulls on the volume day and using a ramping 5x5 method for the deads on the intensity day would yield results.

Only you'll know if you can get away doing rack pulls and deads like that. Before I began my peaking cycle my friend doing my programming had me do deads for either intensity, speed, or reps followed by deficit deads, SLDL's and some other accessory work. It was brutal trying to get through that much volume but I was maintaining weight/gaining not cutting. I wouldn't suggest just throwing everything into the mix immediately. Slowly add things in and adjust give your body time to adjust to an increase in volume and work. My thoughts. Good luck

 

[ruckin]

Upper back or lower back being the weak link? What I've seen recommended but have yet to try personally, I will after this meet and a short DNP run, is that you could use higher rep deads to help build up the musculature of the back but you also have 2 other options.

Not sure if it's upper or lower back, I only say my back is the weak link cause my deads are typically fast off of the floor and the lockout is usually a grind. My legs have always been my dominant body part though.

Keep the reps of deads low bc high rep heavy deads add a ton of fatigue to an already intense program and you'll still get the strength and neural adaptations and use your accessories with lower intensity and higher reps to build up the volume and musculature. Since the accessories use less muscle groups and aren't done as heavy they'll add less to your systemic fatigue.

Yeah I may stick with triples or less for the rest of this cut.

Another option which Rip recommends is to split the deadlift into it's two parts and train them separately. Do high intensity deficit pulls or maybe snatch grip deads for the initial pull of the floor and higher volume rack pulls for the lockout portion. Every so often you'd still want to do true deadlifts to maintain good form and keep the movement pattern fresh in your mind. This approach seems to work better for some than others. Some respond great to it bc it's easier to recover from while others find little carryover to actual deadlifts.

Interesting idea. I'd probably like to try other things first though.

For chins you, if you do them twice a week make one day heavy weighted and another day BW or less weight and for reps. If once a week just alternate every week. Is there a particular reason for appoint the shrugs? Is it something that can be dropped possibly or would you want to keep them in the program? I'm a fan of Rips power shrugs but those he recommends be done heavy which I'm not sure would be great for your situation. Maybe keep them lighter or substitute for Pendlay/BB rows or even just drop that altogether.

I wouldn't be opposed to dropping the shrugs. The reason I have them is that my traps started to become a very noticeable weak sport for me, and having more thickness in that area is definitely a good idea playing rugby, if for nothing else protection. So I'm hesitant to drop them without very good reason. And they help a ton with my grip strength. BUT, if I were to sub rack pulls in for the shrugs, there would certainly be no loss in grip strength. I'm wondering if rack pulls would give me similar trap development to the barbell shrugs...

I had great success with Starr/Madcow as well. It might be better for you now bc it's less volume since you ramp up to one very heavy set instead of doing a true 5x5 with straight sets across.

Not a bad idea actually, I'll have to consider that as an option as well.

Only you'll know if you can get away doing rack pulls and deads like that. Before I began my peaking cycle my friend doing my programming had me do deads for either intensity, speed, or reps followed by deficit deads, SLDL's and some other accessory work. It was brutal trying to get through that much volume but I was maintaining weight/gaining not cutting. I wouldn't suggest just throwing everything into the mix immediately. Slowly add things in and adjust give your body time to adjust to an increase in volume and work. My thoughts. Good luck

I responded to individual ideas in orange within the quote. Thank you for all the helpful ideas, docd.