Ruckin's cutting/recomp log

[Seven]

SUBB'D!!!! Month late.

I love EQ (on it now, been on it since Nov.), probably wouldn't ever run it without a little test though. EQ only log would be interesting.

What's your conditioning days look like?

 

[ruckin]

SUBB'D!!!! Month late.

I love EQ (on it now, been on it since Nov.), probably wouldn't ever run it without a little test though. EQ only log would be interesting.

What's your conditioning days look like?

For conditioning I usually set up cones 20 meters apart and I'll sprint back and forth between them 5 times for a total of ten 20 meter bursts/200 meters total, and that's 1 set. I do 6 sets of that with about 45 seconds rest between sets. It's fucking exhausting lol.

Does that makes sense the way I wrote it?

 

[ruckin]

6/21: *light*
Power clean 245x1x3
Squat 275x5
Push press 185x5
Dead hang chins 245x6

6/23: *medium*
Power clean 280x1x3
Squat 335x5
Push press 205x5
Dead hang Chins 245x9 rpe8.5
Paused cg incline 195x5
Shrugs 495x10
Rear delts 30sx13


I'm stoked about my power clean progress. Only 20 lbs from 300!

 

[ruckin]

Just finished up my weekly conditioning. Twas miserable as usual lol. Just doing some light cardio to cool down now, and I'll probably do another hour of cardio later after I get all my chores done today.

I'm going to add another 20 lbs to my deadlift on Monday so I'm really excited for that.

 

[ruckin]

Heavy day
Squat 410x5 (+5 lbs)
Push press 255x4 (+5 lbs, -1 rep) (fuck)
Deadlift 445x5 (+20 lbs)
Paused cg incline 230x5 (+5 lbs, -1 rep)


So I was forced by my schedule to lift first thing this morning, which is when I'm at my absolute weakest, and sadly it showed today. I got my squat and deadlift goals, surprisingly, but everything moved way slower than I would have liked. I'm pissed that I missed my 5th push press rep too. That really sucked... Oh well, hopefully it's just cause I was still half asleep and next week will be back to normal.

 

[ruckin]

6/28: *light*
Power clean 245x1x3
Squat 275x5
Push press 185x5
Dead hang chins 245x6

6/30: *medium*
Power clean 280x1x3 (had to use a shitty stiff bar, so I'm really happy with this despite not adding weight)
Squat 335x5
Push press 205x5
Dead hang Chins 243x9 rpe8
Paused cg incline 195x5
Shrugs 495x10
Rear delts 30sx13

Then I did my conditioning work today and almost threw up lol.

 

[ruckin]

Heavy day
Squat 415x5 (+5 lb)
Push press 255x5 (+1 rep)
Deadlift 455x5 (+10 lb)
Paused cg incline 230x5 (no difference)

I'm fucking stoked about this workout because I've been getting almost no sleep the last few days and I still hit all my target numbers. I wish I'd been better about my sleep, as I'm usually obsessive about always getting 8 hours, but to keep progressing despite the sleep thing is so exciting. Makes me even more excited to see what I'll do once I get my sleep schedule back on track.

 

[ruckin]

7/6: *light*
Power clean 245x1x3
Squat 275x5
Push press 185x5
Dead hang chins 245x6

7/7: *medium*
Power clean 285x1x3
Squat 335x5
Push press 205x5
Dead hang Chins 243x9 rpe8
Paused cg incline 195x5
Shrugs -
Rear delts -

7/8: conditioning followed by light cardio today.


I can't believe how well this blast is going. I'm so pumped about my power clean! I'm sure I could get 295 if not 300 for a max attempt single now after 3 solid 285 singles yesterday. All while cutting fat and being the leanest I've ever been in my life. And my conditioning is still slowly improving.

I'm sad I only have a month left to go

 

[theprodgicalson]

Sorry brother, i havent been online much lately. looks like youre making some really solid progress!!

 

[ruckin]

Sorry brother, i havent been online much lately. looks like youre making some really solid progress!!

Thank you my friend! Yeah it's been great. This has been probably my second best cycle so far (after my first one, of course lol). I'm sad it's almost over.

 

[ruckin]

Heavy day
Squat 420x5 (+5 lbs)
Push press 258x5 (+3 lbs)
Deadlift 465x4 (+10 lbs, -1 rep)
Paused cg incline 235x5 (no change)

Pretty shitty workout despite adding a little weight on my squat and push press. Everything moved waaaaay too slow and I missed a rep on my deadlift, which I'm pissed about.

I did go on a pretty strenuous 7-mile hike yesterday and didn't eat much though. Hopefully that's what caused my poor performance today. I had a bigger than usual lunch today to make up for it, but I guess that didn't help.

I'm debating whether I should just try these same weights again next week or go for a full deload...

Oh I should also mention that apparently I'm down something like 9 pounds since last week lol. Not sure when/how that happened but it sure isn't helping my strength.

 

[Eman]

Heavy day
Squat 420x5 (+5 lbs)
Push press 258x5 (+3 lbs)
Deadlift 465x4 (+10 lbs, -1 rep)
Paused cg incline 235x5 (no change)

Pretty shitty workout despite adding a little weight on my squat and push press. Everything moved waaaaay too slow and I missed a rep on my deadlift, which I'm pissed about.

I did go on a pretty strenuous 7-mile hike yesterday and didn't eat much though. Hopefully that's what caused my poor performance today. I had a bigger than usual lunch today to make up for it, but I guess that didn't help.

I'm debating whether I should just try these same weights again next week or go for a full deload...

Oh I should also mention that apparently I'm down something like 9 pounds since last week lol. Not sure when/how that happened but it sure isn't helping my strength.

Do it again man... Go out for a big cheat meal the night before or a big breakfast the morning of. Make sure you leave plenty of room before you go in to lift though.

 

[ruckin]

Do it again man... Go out for a big cheat meal the night before or a big breakfast the morning of. Make sure you leave plenty of room before you go in to lift though.

Good idea, I'll try that. I might just do a big 24 hour refeed leading up to the workout too.

 

[Eman]

Good idea, I'll try that. I might just do a big 24 hour refeed leading up to the workout too.

Not a bad idea! Just leave plenty of time in between eating and lifting for the best effect. The CNS has to go to work to help you digest your food, don't want to stress it right before you do deadlifts... Which is one of the most stressful lifts the CNS can experience IMO. I don't think it matters as much if you're used to eating a lot but I know you're limiting calories so it might hit the CANS harder.

Really enjoying your log man, I'm already looking forward to your next one.

I've been playing around with strongman recently, having a lot of fun with it too and I'm only skimming the surface. Look into it sometime... I can tell from your training style you'd be able to jump into it without a problem and excel in your weight class.

 

[ruckin]

Not a bad idea! Just leave plenty of time in between eating and lifting for the best effect. The CNS has to go to work to help you digest your food, don't want to stress it right before you do deadlifts... Which is one of the most stressful lifts the CNS can experience IMO. I don't think it matters as much if you're used to eating a lot but I know you're limiting calories so it might hit the CANS harder.

Really enjoying your log man, I'm already looking forward to your next one.

I've been playing around with strongman recently, having a lot of fun with it too and I'm only skimming the surface. Look into it sometime... I can tell from your training style you'd be able to jump into it without a problem and excel in your weight class.

Well thank you! I think strongman is cool as fuck but I wasn't aware it was a weight class sport.

 

[Eman]

Well thank you! I think strongman is cool as fuck but I wasn't aware it was a weight class sport.

Yep, it's not unlike powerlifting. Most people are familiar with the super heavy weights. Check out Brian Alsruhe on YouTube.

 

[ruckin]

Went into my gym today and knew within 2 minutes it was time for a deload. My legs were shaking before I even started lifting and I've eaten a lot more than usual today too. I tried my first power clean rep and didn't even come close to getting it. I just ditched the planned workout after that and went super light on everything. So I'll be eating around maintenance this week and resume normal training a week from today.

 

[ruckin]

Medium day
Power clean 275x3
Squat 315x10
Push press 185x10
Dead hang Chins 241x9 rpe8.5
Paused cg incline 175x10
Shrugs 405x20
Rear delts 30sx14

The deload week was a success. Everything felt great today and I'm pumped about my power clean. 275 for a single was a PR just about a month ago, and now I got it for a triple. I'm excited to see how my deadlift feels on Monday.

 

[ruckin]

Just finished my weekly conditioning and I feel great. I'm really happy about how well my fitness has held up throughout this blast. I'd have to try a higher dose another time to confirm this, but I'm almost convinced that the supposedly devestating hit that tren takes to people's cardio is just a bullshit excuse guys use to not do cardio while on it. My fitness has slowly but steadily improved while only really training for it once per week. Maybe I'm just an exception to the rule though, I don't know.

I'm sad this blast is almost over.

 

[ruckin]

Heavy day
Squat 370x10
Push press 225x8
Deadlift 405x9
Paused cg incline 195x10


Everything was rpe 8-9. I didn't hit all the numbers I wanted, but I'm trying to do a better job of staying below rpe 10s than I've done up to this point. So I'm fine knowing I could have gotten all my reps if I had maxed out like I've been doing. Solid workout. Last pin is next week =(