Tag Archive: PNP3


Cut Day 58

tried to cram a 2 hour workout into 1 hour… with less than stellar results. But it was an interesting experiment.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
135 x 5
185 x 3
215 x 2 (switch to medium stance and parallel)
240 x 1 (belt on, rest hovered between 30-60 seconds)

265 x 6 @RPE8

255 x 6 @RPE8
255 x 6 @RPE8.5
255 x 4 @RPE9

notes: It was so weird, the weight started to feel uneven. I checked and it was not, but it still felt MAD uneven. I haven’t felt that at this gym before (it was my PT’s gym), so it wasn’t the weights, but damn, left side was dipping a bit.

Bench Press

55 x 5 (minimal rest, change weight and go again, Spoto)
95 x 5
135 x 3
155 x 2
170 x 1

190 x 6 @RPE9 (sleeves on, change to paused reps, rest hoevered b/w 30-60s)

175 x 6 @RPE8.5
175 x 6 @RPE9

notes: Shoulder started doing wonky stuff, so I stopped when the form was lagging.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
170 x 5
235 x 3
270 x 2 (change to crossgrip)
300 x 1 (belt on, rest hovered b/w 30-60s)

335 x 3 @RPE9

notes: This set just got nasty. When I picked the bar up for my top set, my left side was dipping more than 6 inches below my right side! I tried a few reps, then said screw it and put it down. By this point an hour had passed in the workout, so I had to call it there anyways.

Oh well, they can’t all be winners. It was a nice experiment. With 2 hours instead of 1, I could probably have grinded more good reps out.

Cut Day 54

Slowly easing back into it. Volume not a priority, just upping the frequency, a bunch of workout days in a row, as I warm back up. Repeating my last PL day.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
135 x 5
185 x 3
215 x 2 (switch to medium stance and parallel)
240 x 1 (belt on, increase rest to 3 min)

264 x 6 @RPE9

250 x 6 @RPE8
250 x 6 @RPE9

notes: I could still feel front squats from yesterday. I kept folding forward more than I would like, as if my core was tired. So I called it after the second backoff set.

Bench Press

bar x 5
55 x 5 (minimal rest, change weight and go again, Spoto)
95 x 3 (accidentally did too few reps)
130 x 3
150 x 2
165 x 1

185 x 6 @RPE8.5 (sleeves on, change to paused reps, increased rest to 3 min)

170 x 6 @RPE8
170 x 6 @RPE8
170 x 6 @RPE8

notes: My shoulders felt tired from yesterday as well. By the 3rd backoff set, I could feel my shoulder doing weird things as I pressed it, like one shoulder getting higher than the other. So I called it there too.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
235 x 3
265 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

332.5 x 6 @RPE9

322.5 @RPE8
322.5 @RPE9

notes: The top set felt awkward, as did the backoff set. Eventually I realized I had loaded the bar wrong – a 5 lb plate on one side and a 2.5 lb plate on the other. When I saw that, I got frustrated and said fukitall and called it after the second backoff set and went home.

Not a bad session, I just need to build up more momentum. Doing it right after my Assist Day was not the best idea, but I am compressing the frequency to toughen me up again.

Cut Day 53

I am back!  Traveled for a bit.  Hit the gym a few times, nothing too serious.

I didn’t end up working out much actually. Tried one gym I found, they were on me in about 5 seconds for taking off my shoes and putting chalk on. Plus no squat rack. I was sad. And kicked out.

So I ended up spending more time with my elderly mother at her fitness classes: her tai chi group, her seniors aquacize classes, just walking outside… I went pretty catabolic over these past few weeks. I think should maybe reset my weights, but I am still so close to the start that I will just say F it and redo my last workout and start over from that point. No resets, just a quick do over session or two.
Back at it today, the first day back is always the most lacklustre.

Light day, just the main exercises, redo my workout from before I left, just ease back into it.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Got tired quick, definitely a lot of cobwebs built up over 2 weeks!

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8.5
125 x 6 @RPE8.5

notes: Got tired even faster on this one. I should have stopped on set 2 but I was stubborn, and pushed ahead one more set.

And that was that! Packed up my poop and came home. Back at it again tomorrow as I ramp back up.

Cut Day 40

BUUHHHHHHH………. getting more sick! Can’t shake this cold. I bet it would go away faster if I would just stop working out lol. Too bad glutamine is worthless… I used to use it when I was working out and fighting off a bug at the same time on a cut… until the forums told me it did nothing and now I have no placebo to protect me.  /sarcasm

I went to work, and people were looking at me funny all day. I guess I looked like three handfuls of hammered ****, all pale and glassy-eyed. After work, I thought about it for a few minutes, then I tightened my big boy belt and went down to the gym for a minimum volume workout. Just do one top set and one backoff set, then call it a day.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
130 x 5
185 x 3
210 x 2 (switch to medium stance and parallel)
240 x 1 (belt on, increase rest to 3 min)

264 x 6 @RPE9.5

250 x 6 @RPE8.5

notes: The top set felt heavy right away, I was not feeling too good. Even by rep 3 I could feel wobbly. I probably should have stopped at rep 5 and called that RPE9, but I was a stubborn ass and went for a 6th rep, and had a major hitch halfway up and had to grind it out. At least now I can say with certainty that rep 5 with the minor grind was a 9, because rep 6 almost failed, and was a 9.5. Still learning this RPE stuff, and sometimes you need to go past a 9 to be sure what a 9 really is. Make sense?

Bench Press

55 x 5 (minimal rest, change weight and go again, Spoto)
95 x 5
130 x 3
150 x 2
165 x 1

185 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

170 x 6 @RPE<8

notes: Had to fight with a guy for the bench.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
230 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

330 x 6 @RPE8

320 x 6 @RPE8

notes: I messed up on the 260 set. It was supposed to be 265, but I loaded a 5 lb plate on one side and a 10 lb plate on the other. You would think I wouldn’t notice it, but it immediately felt like my grip was off centre, and I thought I was holding it wrong until I stripped the plates and noticed my mistake. I am like the Princess and the Pea, I notice every little imbalance on the bar.

Like I said, I did minimal volume to save my energy to fight off this bug, got my shit done and went home.

Cut Day 38

No more hiding out in my home, sick. Time to get shit done. Off to work I went.

Throat was still a bit sore at work today, but I was determined to get in a bit of volume that I had been missing from the past few workouts.

warm-up: nada

Damn, the gym was full of nice ladies today! Good looking ladies with muscle tone with great focus and form… and dudes who went as heavy as possible with poor form. Ain’t that always the way.

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Everything felt good today. No concerns. Bit of a hitch on Set 5, so I stopped it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: Again, everything felt really good. Most comfortable session learning how to front squat yet! One day, decent weights will be mine. Not in a rush though, slowly building.

Glute Bridges (60 sec rest)

135 x 12
135 x 12
135 x 12

notes: at risk to my masculinity, I did a bum exercise. That’s ok, ladies like man bums. My reasoning being I wanted to make sure my hams and glutes got in some work this week. Weight wasn’t heavy, but I really tried to focus on a hard contraction at the top. Like I’m trying to open a pickle jar with my butt. It also set me up for the next exercise.

After the bridges, I did some low-back releases: supported Waterfall, prone spinal twists. Low back was tight.

Glute-Ham Raises (60 sec rest)

10, 8, 6

notes: Have been much more tight with my GHR form lately, and consequently they have gotten much harder, lol. These got real hard real quick.

Again, after the GHR I did more low-back releases. Low back felt pumped after all those twists! Lots of fresh blood.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 12
330 x 12
330 x 10

notes: Did a little better this week. I could have probably pumped out 12 on the last set, but I wanted good quality reps.

Low back was still mighty stiff, so I nixed the ab exercises and headed off to the locker room to see if my traps had a pump, lol.

Sadly, there was an Asian dude occupying the mirror the whole time, making sure his dress shirt was perfectly tucked in, so I decided to let him occupy top douchebag spot rather than trying to stare at my traps in the mirror.

Good workout! Felt good to work out as if I wasn’t sick. Even though I am still a little messed up.

Cut Day 36

Yup, it happened – I have been fighting off a bug all weekend. Lots of sleep, Neo-Citran, warmth. Hiding from Ottawa’s snowstorm. Looks like it will be a deep freeze around the country this week.

I felt a little better by Sunday afternoon, so I decided to risk it and try to do a workout. Stumbled through the unshovelled sidewalks and went down to the gym.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
130 x 5
180 x 3
210 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

261.5 x 6 @RPE9

250 x 6 @RPE8.5
250 x 6 @RPE9

notes: not a good set of squats, I kept tipping forward. core not holding up today.

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
130 x 3
145 x 2
165 x 1

182.5 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

170 x 6 @RPE<8
170 x 6 @RPE<8
170 x 6 @RPE8.5

notes: things were cruising along… and then my health started to tank – my throat got sore and I got the chills. I decided to cut the bench sets right there and move on to deads before I crashed.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
230 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

327.5 x 6 @RPE8

320 x 6 @RPE9

notes: felt worse as the deadlifts went on, so after one backoff set I packed up my stuff and came back home.

Kind of a shitty workout, but I got my work in.  Now to sleep.

Cut Day 26

Ya, I know it’s Christmas Day, but all my muscles know is it’s Thursday, so I can’t let them think it’s time to get soft. Thankfully, there was a gym open today, so I used it.

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
125 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
230 x 1 (belt on)

254 x 6 @RPE8 (increased rest to 3 min)

245 x 6 @RPE8
245 x 6 @RPE8.5
245 x 6 @RPE9

notes: Lost my balance a bit on the 3rd backoff set, so I called it there due to deteriorating form.

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
140 x 2
160 x 1

175 x 6 @RPE8.5 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8

notes: Top set felt rough on the shoulder, like it was still sore from the Slingshot, but it loosened up after that. I decided to stop it after 5 backoff sets though, and program some more shoulder work for myself tomorrow.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
225 x 3
255 x 2 (change to crossgrip)
290 x 1 (belt on, rest went up to 3 min)

320 x 6 @RPE8

310 x 6 @RPE9

notes: All the blood kept rushing to my head during these sets. Decided to call it after the first backoff set because:

a. it IS Xmas Day after all, want to show myself some compassion
b. past the 2 hr mark now, and had stuff to do
c. will throw a little extra back work in tomorrow with the shoulder work

Oh well, got some work in, even on Christmas! So it’s all good.

Cut Day 24

5th Day of workouts in a row, and I am now seriously ready for an offday.

Was going to keep it light today, but get my work in.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
90 x 3 / 5
100 x 2 / 5
115 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

127.5 @RPE8
127.5 @RPE8
127.5 @RPE8
127.5 @RPE8.5

notes: My mentality today on how to gauge an 8.5 was: if I have even the smallest hitch in the lift in the last rep of the set (unless I did something grossly stupid and the set needed a do-over), then I will call it an 8.5. That happened in set 4.

Front Squats (Romaleos, SBDs, minimal rest)

60 x 5
80 x 3
90 x 2
105 x 1

115 x 6 @RPE8
115 x 6 @RPE8
115 x 6 @RPE8.5

notes: OK! Ignore my poverty front squats. truthfully, I have never really done them regularly, just a few one of’s for workouts. So I just started light and worked on my grip. Plus I did regular back squats only yesterday. Whatever. It is a start

I went beltless because I know my core is one of my weak spots, so I wanted the limiting factor in my front squat to be my core. I want to use this movement to help build up my core, so it might not experience massive jumps in weight for a while until I get my weak links right. Small increments of gains.

Hex Bar Shrugs (thick grip, up and back on every rep, 60s rest)

280 x 12
280 x 12
280 x 12

notes: Lowered the rest and raised the weight from last week. It was hard, but still do-able.

Prone Leg Raises (30s rest)

25 stiff leg
25 stiff leg
20 stiff, 5 bent leg
10 stiff, 6 bent

notes: my grip was tired so I decided to do them lying on the floor. My abs got tired fast, dammit! Whatever, clearly I need more direct ab work. I blame front squats 😛

Ab Crunch Machine (30s rest)

160 x 25
160 x 25
160 x 25
160 x 25

notes: I know these machines are creampuff exercises for fat guys; a dude with a big trunk could almost move the weight just through gravity, most guys could make the pad bounce with a pec flex, but whatever, I took a creampuff movement for the end of my ab work

post-workout: 15 min LISS cardio, elliptical

And that was that! 5 days in a row. I need a nap.

Cut Day 23

Only been 2 days since the last compound lift session, but I am behind on the schedule so I gotta dig deep and catch up.

warm-up: none

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
125 x 5
175 x 3
200 x 2 (switch to medium stance and parallel)
225 x 1 (belt on)

251.5 x 6 @RPE9 (increased rest to 3 min)

240 x 6 @RPE8
240 x 6 @RPE8
240 x 6 @RPE8.5
240 x 6 @RPE9

notes: Top set felt heavy, but I was patient; and as I warmed up I felt pretty good during the backoff sets. Backoff set 4 I took a few intentional pauses in the hole and slowed myself down and called it there.

Bench Press

50 x 5 (minimal rest, change weight and go again, Spoto)
85 x 5
120 x 3
140 x 2
155 x 1

172.5 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8

notes: Feeling pretty good here. Guy offered to spot me on the top set, which made me unsure whether to feel bad for myself or for him. I reset the weight man! It ain’t my best.

Decided to mess around some more.

Slingshot Bench Press (60 sec rest)

135 x 6
225 x 1
225 x 2

notes: I bought the Slingshot a while back, only used it a few times, then threw it in the closet, lol. Decided to break it in. Uh….. not a huge fan ATM. Weight wobbled a little in its arc because of the elastic recoil off the chest, which made me need to stabilize it more, which made my shoulder hurt. So… the jury is still out. Sore shoulder made me decide enough of bench before today.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
220 x 3
255 x 2 (change to crossgrip)
285 x 1 (rest went up to 3 min)

317.5 x 6 @RPE8 (belt on)

310 x 6 @RPE8.5
310 x 6 @RPE9

notes: Thankfully, my calves didn’t cramp up again. But by this point I was at the 2 hr 15 min mark, and after backoff set 2, decided to throw in the towel.

Overall though, a pretty good session, I surprised myself I was ready to go again so fast.

Cut Day 21

Went to a 24 hr gym… Xmas music on the radio… ugh…

Decided to take my time today and enjoy it. It wasn’t going to be an ideal session: normally I do these with a day of rest first, and only 3 or 4 days since the last compound lift session. Today I was doing it the day after chest and shoulders, and it had been 6 days since my last compound lift session, so I felt a little cold. Oh well, need to get back up on that horse!

warm-up: foam rolled IT Bands, Adductors, Piriformis; back roll to V sits; prone spinal twists to release my low back; static hip flexor stretches

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
125 x 5
175 x 3
200 x 2 (switch to medium stance and parallel)
225 x 1 (belt on)

249 x 6 @RPE9 (increased rest to 3 min)

240 x 6 @RPE8.5
240 x 6 @RPE8.5
240 x 6 @RPE9

notes: Just wasn’t feeling it today, right away it felt heavy. On backoff set 3, I still felt like I had a lot of pop in me, but the bar had slowed down, so I called it. I am learning to gauge my sets not based on how I feel, but on how the bar is moving.

Bench Press

50 x 5 (minimal rest, change weight and go again, Spoto)
85 x 5
120 x 3
135 x 2
155 x 1

170 x 6 @RPE9 (sleeves on, change to paused reps, increased rest to 3 min)

160 x 6 @RPE>8
160 x 6 @RPE8.5
160 x 6 @RPE9

notes: Right away, even on the warmup sets, I could definitely notice that I had already done chest only yesterday, and it was still tired. I kept it going for a few sets but as soon as my chest got tired enough, I could feel my shoulder doing weird chit, so I stopped and moved on.

Then, as I was taking off my Romaleos, my calf cramped on me! It wasn’t the worst cramp ever, mostly because I caught it early as it was seizing, but it still pissed me off. I took a 10 minute break from the workout: I ate a snack (some Carbion and some dark choc coated pomegranate seeds, altogether about 40g of carbs), and then did myo-fascial releases on my gastrocs – dig the thumb hard in between the muscles and dorsiflex a bunch of times. When you get in there you can feel the muscles flex around your thumb, which feels weird and awesome.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
220 x 3
250 x 2
285 x 1 (changed to crossgrip, rest went up to 3 min)

315 x 6 @RPE8.5 (belt on)

305 x 6 @RPE8.5
305 x 6 @RPE9

notes: By backoff set 2, I could feel my calf about to cramp again, so I threw in the towel and headed home.

Workout was under 2 hours, even with the snack break (but not including the warmup), so that is a good thing I suppose.

Overall sort of a lackluster workout. I am going to see if I can book a massage session, and I will load up another workout for Sunday to try and get back into the swing of things.