Tag Archive: cut

Cut Day 2

The name of the game is burn calories, stop being a fluffygoat, become a leangoat.

warmup: foam rolled IT bands, Adductors, Piriformis; back roll to V sit; prone spinal twists; passive low back releases (about 10-15 min)

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

20s x 24 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

Row Machine 60 seconds


notes: Walking side planks meaning go from plank to side plank to plank to side plank, etc

Circuit 2

Exercise Ball Ham Curls to 1 Arm Rows to Weighted Reverse Crunches

12 curls / 60 x 12 per side / 10 lbs x 12

REST 30-60s

12 curls / 8 plates x 12 per side / 10 lbs x 12

REST 30-60s

20 curls / 8 plates x 15 per side / 10 lbs x 15

Row Machine 60 seconds


notes: We realized DB Rows are not heavy enough for me so we switched to the cable machine. Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Side Lunges to Seated Cable Rows to Weighted Core Twists

12 per side / 12 plates x 15 / 4 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

Row Machine 60 seconds

notes: Side Lunges too easy, so we slung a barbell on my shoulders. Core twists were done by hooking a nightstick looking thing up to the cable pulley.

– 5 min of yoga stretches (Cobra, Sphinx, cat/cow, Dragon, ham stretches, Pigeon, Childs Pose)
– 10 min LISS on the Elliptical

Overall, not bad! This was a relatively easy test, a dip into the waters to see how chitty my conditioning has gotten. Not horrible, but clearly I need a lot of work!

We were so into the workout, we forgot to take pics and measure my weight! sorry brahs, maybe Friday?

Cut Day 1

May as well get an early jump on my New Years Resolution!  Welcome to the cut.  I am also trying out some new protocol:  RPE (Rate of Perceived Exertion) as a way to measure my level of fatigue against bar speed when I am powerlifting.  If you want to know more about RPE, I suggest reading Mike Tuchscherer’s Reactive Training Manual!


For now, just know:

RPE7 its really fast, like an easy opener

RPE8 I DEFINITELY have 2 more reps left in me

RPE8.5 MAYBE 2 more reps

RPE9 DEFINITELY 1 more rep

RPE9.5 MAYBE 1 more rep

RPE10 no way I can do another rep


went down to the fancy office gym on Sunday, because I knew:

a. it would be empty
b. it has microplates

High Bar Squats (Romaleos, SBDs)

70 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
120 x 5
165 x 3
190 x 2 (switched to medium stance and to just below parallel)
215 x 1
237 x 8 @RPE<8 (belt on, increased rest to 3 min)
225 x 6 @RPE8
225 x 6 @RPE8
225 x 6 @RPE8.5

notes: This is a weight reset, so no PRs for me for a while. I consider it a chance to burn some calories and work on my form. Hopefully by the time my cut is winding down, I will be back up to the more challenging weights.

First day ever trying to apply this RPE stuff. I felt tired but the bar was moving quickly, so I marked the RPE as I did. I should have been doing an RPE of 9, but my mind wanted me to stop before my body did. Kinda wussed out. I am just so used to NOT going to failure on light weights that even going close to failure feels like a mental barrier. I might also have gotten way too used to doing sets of less than 5 on my 5/3/1 program.

I will get the hang of this RPE stuff sooner or later.

Bench Press

45 x 5 (minimal rest, change weight and go again, Spoto)
80 x 5
110 x 3
125 x 2
140 x 1
157 x 9 @RPE<8 (changed to paused reps, increased rest to 2 min)
145 x 6 @RPE<8
145 x 6 @RPE<8
145 x 6 @RPE8
145 x 6 @RPE<8
145 x 6 @RPE8

notes: After 5 backoff sets, I gave up out of boredom. I could be there all day repping out 145 with 2 min rests. I didn’t get the math wrong, it is just that my bench sucks, and once you reset, it becomes too easy. Oh well… calories.

Deadlift (barefoot)

90 x 5 (minimal rest, conventional grip)
150 x 5
210 x 3
240 x 2
270 x 1
(changed to crossgrip, put on belt)
302 x 8 @RPE8 (rest went up to 3 min)
295 x 6 @RPE<8
295 x 6 @RPE8
295 x 6 @RPE8

notes: At this point I realized we had crossed the 2 hour mark and I had Xmas errands to run, so I packed it in and took off.

Eh… I am so used to the heavy stuff that this felt RATHER like a deload.  But once I am deep in the cut, I am sure this workout will flatten me, lol.