June 27, 2019, 06:14:18 AM

Author Topic: 37-30-32 distributed on four days during diet  (Read 892 times)

Deaddy

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37-30-32 distributed on four days during diet
« on: April 04, 2019, 09:16:31 AM »
Hi,
I'm 30 years old, weigh about 93kg at 1,78m.

I had some successful runs of 37-30 in the past, but never felt ready for 32, but I guess this time it's time. Also my work contract runs out in end of June so I can only plan until then, which means that the 12 weeks line up perfectly with my life.

Time and circumstances permitting I want to compete once again at the Insanity Meet (best lifts there: 162.5/115/200 unbelted, 215 slipped out of hand at top). It is not known yet when it is. If it would fall in the three months after June, I would probably reset the 37-30-32 cycle to line up with it, otherwise I will do much needed hypertrophy work until I am 12 weeks out.

I dieted the past 8 weeks while trying to do hypertrophy programming to not lose muscle, first 4 weeks I did some 5×10 stuff, noticed that it yielded in lower total volume than 37-30. I then ran 37 with highbar squats instead of lowbar, deflated the weights by 10% and added 4 reps to any set. Furthermore I replaced Deadlifts to Knees by Pendlay Rows and regular Deadlifts by RDL due to an injury of my shin, which currently does not allow me to pull from the floor. This was a fun program, although I somehow lost some technical ability on the bench due to the large amount of repetitions with concentration on muscle feeling, not technique. The next time I do that I'd probably only do incline bench, but for hypertrophy work I greatly enjoyed it.

Best lifts:
Competition Squat: 170kg
Bench: 115kg
Deadlift: 210kg

Highbar Squat: 140kg × 2
Incline Bench: 90kg × 2
Romanian Deadlift: estimated 120kg
Pendlay Row: estimated 110kg
Press: 70kg

Modifications to 37, due to time constraints on my usual training days and a bruised shin:
Distribute workload on Monday, Tuesday, Thursday, Friday, with Monday and Thursday having the larger load bench sessions, Tuesday and Friday the larger load Squat Sessions. Deadlifts to knees are replaced by Pendlay Rows on Mondays, Deadlifts by Romanian Deadlifts on Tuesdays and Deadlifts off blocks.
I put on my belt for workloads of 75% and higher. The ligher squats sessions (only going up to 70%) will be highbar without belt, the ligher bench sessions (only going up to 65%) will be incline bench.

Training will start on Monday, this week I only have time and energy for some light training.

If you think anything of this is a stupid idea, until Monday I am extremely open to suggestions.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #1 on: April 09, 2019, 01:08:01 PM »
Yesterday's (Monday) session:
Weight after waking up: 91.9
Start: 1804
End: 1916
Bench
20×10
60×5
70×4×2
82.5×3×2
87.5×3 @6.5×2, @7×3

Chest Flies: 12.5×15×3
Press: 30×12×3
Chest Supported DB Rows: 25×12×3
Hammercurls: 17.5×10×3
machine Triceps Extension: 24×15×3
Incline DB Curls: 7.5×15×3
Delt Triad (rear fly, lateral raise, front raise): 5×15, ×12

Weights always in kg, DB = Dumbbell, BB = Barbell. With DB exercises I always record the weight of a single DB (if two are used), not the total amount of weight. In main lifts I use @ to indicate RPE of that set. Always recored as weights × reps (× sets), if rep numbers differ I separate by a comma.

Chest Supported DB Rows (supported by adjustable bench) are not exactly what I was looking for, I think I will try some other row variants for this cycle.

Assistance is currently quite easy, several reps in reserve and high repetitions, so I can slowly go down in reps und go up in weight over the coming three months.

Bench I currently work on unracking and getting into a good bar path.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #2 on: April 10, 2019, 11:22:25 AM »
Yesterday's (Tuesday) session:
Weight after waking up: 91.5
Start: 1825
End: 2057

Highbar Squat
20×10
70×5
85×5
102.5×5×2
120×5 @7.5, @8.5, @9×2, @10

Incline Bench
20×10
60×6
70×6×2
75×6 @8.5×2, @9.5×2
Chestflies: 17.5×15, 12.5×15×2

Romanian Deadlift
60×5
72.5×5×2
85×4×2
90×3×4

Good Morning: 20×8, 60×8×3
machine Pullover: 20×10, 50×10, 42×10×2
Leg Curls: 48×10×3
Hip Abduction: 50×10×3
Calves: 99×10×3
Neck Press: 30×10×3
Alternating DB Curls: 12.5×10×3
Leg Raises: 10×3

Well, I splitted the training up so that I do not have these 3 hour sessions anymore. Didn't work out that that good in this session. It was to be expected, since I used my belted comp squat-weights for unbelted deep highbar squats, and my comp bench weights for the incline, which already is a weak part for me. But I managed to get all reps with good quality in, maybe next time around it works even better.

Still in search for the perfect back exercise with a good stimulus/fatigue ratio, but I guess it will circle back to standard BB Rows standing on a plate for full ROM and stretch at the bottom.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #3 on: April 11, 2019, 08:43:00 PM »
Today's (Thursday) session:
Weight after waking up: 91.5
Start: 1710
End: 1825

Bench
20×10
60×8
70×6, 5
75×4
82.5×3×2
87.5×2 @6.5, @7
82.5×3×2
75×4
70×6
65×8
60×10

Chest Flies: 15×15×3
Press: 32.5×12×3
Hammer Curls: 17.5×10×3
machine Triceps Extension: 30×15×3
machine Biceps Curl: 26×15×3

Pretty high stress level today, even though sleep was good. Miscounted my first few bench sets. Since I did more than in the program, I think I should be fine. I then always think of the story of Alexey Sivokon, which Boris Sheiko told in his interview with Greg Nuckols. Technique on bench seems to improve, but I still need a lot more practice.

Tomorrow will probably be a longer session again, but I guess next week it should be distributed more evenly. Although I also did enjoy it this way.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #4 on: April 13, 2019, 12:44:54 AM »
Today's (Friday) session:
Weight after waking up: 90.7
Start: 1711
End: 1942

Squat
20×10
60×8
85×5
102.5×4×2
120×3×2
127.5×3 @6.5, @, @7.5×3

Incline Bench: 20×10, 60×10×3
Chest Flies: 15×15×3
Deadlift from boxes
70×8
105×5
125×5×2
150×4×2
170×3 @6.5, @7×2, @7.5

Hip Adduction: 38×15×3
Chinups: 8×3
Lunges: ca. 20m×3
Dips: 12×3
Incline DB Curl: 7.5×15×3
Reverse Flies: 7.5×15×3

Deadlifts from boxes where a tad easier than in the last run of #37, which is somewhat to be expected, since I did not increase my deadlift max due to my injury and not being able to test it. Looking forward to next week.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #5 on: April 16, 2019, 11:29:11 PM »
Yesterday's (Monday) session:
Weight after waking up: 91.9
Start: 1827
End: 2036

Squat
20×10
65×8
95×3
112.5×3
127.5×3@6, @6.5, @7×2

Bench
20×10
60×5
70×4
82.5×3×2
92.5×2@6.5×2 @7×4

Chest Flies: 17.5×15×3
Press: 35×10, ×12×2

Pendlay Rows
60×4
72.5×4×2
85×4×4

Close Grip Lat Pulldown: 48×15×3
Hammer Curls: 17.5×10×3
machine Triceps Extension: 36×15×3
Delt Triad: 5×12×3
Incline DB Curls: 7.5×15×3

Very full gym, very tired (my schedule on Monday is pretty much the reason why I split up the three day program). Close Grip Pulldowns might be my goto-exercise for back muscles this month.


Today's (Tuesday) session:
Start: 1814
End: 2044
Weight after waking up: 91.0

Squat
20×16
60×8
85×5
102.5×4×2
132.5×2@6.5×2, @7, @7.5×2

Bench
20×10
60×5
70×5×2
82.5×4@6×2, @6.5, @7, @7.5

Chest Flies: 17.5×15×3

Romanian Deadlift
60×4
72.5×4
85×3×2
90×3×5

Hackenschmidt: +50×15×3
Leg Curls: 48×15×2, ×10
Hip Abduction: 50×15×3
Calves: 90×15×3
Neck Press: 30×15×3
Alternating DB Curls: 12.5×10×3
Reverse Flies: 7.5×15×3

Great session. Very proud of squatting and bench technique today. Good muscle feeling in the assistance exercises. A very slight incline (lowest incline on the adjustable bench) seems to be beneficial for the the chest muscles, without turning the chest flies into incline chest flies.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #6 on: April 20, 2019, 12:06:23 PM »
Thursday's session:
Weight after waking up: 90.6
Start: 1603
End: 1816

Squat
20×10
65×5
95×3
112.5×3
127.5×2@6, @6.5×3

Bench
20×8
60×6
70×5
82.5×4×2
87.5×3×2
92.5×2@7×2
87.5×4
82.5×5
70×6
60×7

Chest Flies: 17.5×15×3
Press: 35×12ק
Good Mornings: 60×8×3
BB Rows: 60×10×3
Hammer Curls: 20×10×3
Close Grip Bench: 47.5×12×3
machine Curls: 26×15×3
Lying Triceps Extension: 12.5×15×3
Delt Triad: 5×12×3

Solid session. If anyone wonders what's the difference between BB Rows and Pendlay Rows: Pendlay Rows start from the floor, for BB Rows I stand on a plate or box, so when I let my veeeeeery long arms hang the bar still hovers over the ground.


Yesterday's (Firday) session
Weight after waking up: 91.7
Start: 1454
End: 1712

Squat
20×10
60×8
85×4
102.5×4
120×3×2
127.5×3 @6.5×2 @7×2 @7.5×2

Incline Bench
20×10
40×10
60×10
80×6
60×10×2

Chest Flies: 20×15×2, 17.5×2
Close Grip Lat Pulldown: 48×15×3
Hackenschmidt: +55×15×3
Hip Adduction: 35×15×3
Lunges: ~20m×3
Dips: 15, 12, 12
Incline DB Curls: 7.5×15×3
machine Triceps Extension: 36×15×3
Reverse Flies: 7.5×15×3
BB Curls: 20×30, ×16

Squat form was not as good as the rest of the week.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #7 on: April 22, 2019, 11:16:28 PM »
Today's (Monday) session:
Start: 1610
End: 1855
Weight after waking up: 91.1

Highbar Squat
20×10
60×8
85×5
102.5×5
120×5 @6.5, @7×2, @7.5, @8

Bench
20×10
60×5
70×4
82.5×3×2
92.5×3@6.5×2 @7×3

Chest Flies: 20×15×3
Press: 35×12×3

Pendlay Rows
60×4
72.5×4
85×4×2
90×4×4

Leg Raises: 15×3
Close Grip Lat Pulldown : 54×15×3
Close Grip Bench: 50×12×3
Hammer curls: 20×10×3
Lying Triceps Extension: 12.5×15;3
Incline DB Curls: 10×15×2, 7.5×15
Delt Triad: 5×13×3

Unstable weight due to easter holidays and little control over food at my family, but seemed good. Surprised how good the high bar squats went today, after last time the 5×5 was programmed it was much harder.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #8 on: April 24, 2019, 12:14:18 PM »
Yesterday's (Tuesday) session:
Start: 1615
End: 1838
Weight after waking up: 90.9

Squat
20×10
60×8
85×5
102.5×4×2
120×3
137.5×3 @7, @7.5×2, @8×2

Bench
20×10
60×5
70×4
82.5×3×2
92.5×2 @7×2, @7.5×3

Chest Flies: 20;15×3
Hackenschmidt: +55×15×3
Hip Abduction: 56×15×3
Leg Curls: 48×15×3
Alternating DB Curls: 12.5×10×4
Reverse Flies: 10×15×2, 7.5×15
BB Overhead Triceps Extension: 20×15×3

Somehow expected 127.5kg instead of 137.5kg for my squat working sets and then was a bit unmotivated for those. Quads were a bit fatigued from yesterday, so I came a tad too far in front in the hole, but I managed to keep this error very small.

Diet Progress is not what it's supposed to be. I used my old weight to calculate calories, so I will now adjust this for my new lean and mean me. I currently only use the 27.7-factor from Boris Sheiko's book, which now puts me at around 2500kcal a day. Until today I ate 2750kcal a day.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #9 on: April 25, 2019, 11:22:20 PM »
Today's (Thursday) session:
Start: 1713
End: 1913
Weight after waking up: 90.6

Bench
20×10
60×6
70×5
82.5×4×2
87.5×3×2
92.5×2 @6.5×2
87.5×3×2
75×5
70×6
65×7
60×8

Chest Flies: 20×15×3
Close Grip Chinups with neutral grip: 10, 8, 8
Dips: 15, 13, 12
EZ bar curls: 30×12×3
Lying Triceps Extension: 17.5×15×3
BB Curls: 20×20, ×16, ×12
unilateral Calf Raise with bodyweight: 20×2
Hip Adduction: 44×15×3
Leg Raises: 10 + 10 unilateral × 3*
Delt Triad: 5×13×3

Leg Raises I did first 10 reps with both legs, then without break with each leg independently 10 additional reps. That somehow felt very productive. Pyramids sometimes feel so easy. Not as a whole, it is a lot of work. But each rep just is not that hard. I think there lies some part of the magic of Sheikos programming: It is setup in a way, that allows you to do a lot of quality work.

I was in a hurry this morning, so I forgot my lunch at home. Now I have the luxury of eating both lunch and dinner at once. Quite nice in a diet.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #10 on: April 27, 2019, 11:38:10 AM »
Yesterday's (Friday) session:
Start: 1635
End: 1948
Weight after waking up: 91.5

Squat
20×10
60×8
85×5
102.5×5
120×5×2
127.5×4@7×3 @7.5×2

Incline Bench
20×10
60×6
70×6×2
75×6×4

Chest Flies: 20×15×3

Deadlift from blocks
125×5
150×5×2
170×4@7×2
175×4@7.5
180×4@7.5

Close Grip Lat Pulldown: 54×15×3
Leg Curls: 48×15×3
Hip Abdruction: 56×15×3
Lunges: 30m×3
BB Curls: 30×10×3
Close Grip Bench: 60×12×3, 40×20
Hammer Curls: 20×10×3
Reverse Flies: 10×15×2, 7.5×15

Bad sleep, so the weight in the morning was far away from the average. The training session was very long, because some friends did a small strongman competition and I had to watch some of their lifts.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #11 on: May 03, 2019, 10:24:22 AM »
I had some general trouble with my diet the last week. After further reducing my calories to about 2500kcal/day, I got very lethargic. We figured that I go back to my previous calories and make sure I am not less active (running around in the house or office, walking between sets). That seems to do the trick. So now I am back to 2750kcal a day and make sure I am active. Furthermore I seem to really need to make sure to get enough carbohydrates, even in the morning.  This is still something I have to get used to, because in the past I usually strived on high fat low carb breakfasts.

Monday's Session:
Start: 1518
End: 1744
Weight after waking up: 91.3

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×2@7×2 @7.5 @8

Bench
20×10
60×5
70×4
82.5×3×2
92.5×3@6.5×2 @7×2 @7.5

Chest Flies: 20×15
Press: 35×12×3
Close Grip Chinups with neutral grip: 10, 10, 10, 8
BB Curls: 30×12×3
Lying Triceps Extensions: 12.5×15×3
Delt Triad: 5×14×3

Nothing special happened.

Tuesday's Session:
Start: 1710
End: 1957
Weight after waking up: 90.7

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×3 @7×2
145×2 @7.5×2 @8

Romanian Deadlift
60×4
72.5×4
85×3×2
95×3×2
102.5×2×3

Bench
20×10
62.5×5
75×5
87.5×4@6.5×2 @7×2

Chest Flies: 20×15×3
Hackenschmidt: +55×15×2, +60×15
Leg Curls: 48×15×3
Close Grip Lat Pulldown: 54×15×3
Hammer Curls: 20×12, ×10, 15×15
Close Grip Bench: 60×12×3
Incline DB Curls: 12.5×10×3
Reverse Flies: 10×15
Some shoulder mobility drill by one of the weightlifters

Had trouble with the belt fitting in squats because now it does not stay in place just by my fat pushing down. Now I have to actively engage my ab muscles in a certain way so the belt sets in the right spot. Made my Hammer Curl technique more strict (again). Had very good control in the squat during my usual weak point and did not fall into my usual bad habits.

Wednesday
Weight after waking up: 90.4
"Day off", it's a holiday I had a nice walk in the park with my girlfriend. No, not really. I just did her squat workout (week 4 of #30 and 110kg in the entry sheet or something like that) with a 4 second descend and 4 second ascend to improve my patience in the ascend. Then some monkey bars, very light kettlebell work, enough to get a sweat, but nothing too exhausting.

Yesterday's (Thursday) session:
Start: 1755
End: 1945
Weight after waking up: 90.2

Bench
20×10
60×5
70×4
82.5×3×2
92.5×3×2
97.5×2@6.5 @7×2

Chest Flies: 20×15×3
Press: 50×5×5
Chinups: 11, 7, 7, 5
BB Rows: 60×103
Leg Raises + 10s hold after set: 10, 10, 10
Back Extension: 10, 10, 10
Hammer curls: 15×10×3
Close Grip Bench: 65×12×2, ×10
BB Curls: 30×12×3
Neck Press: 30×12×3

Press will now be a tad heavier, one to be in line with the increased intensity over the next weeks, two because I usually use the Press as a stretch for my shoulder and chest after benching and I need some heavier stretching.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #12 on: May 04, 2019, 03:14:37 PM »
Yesterday's (Friday) Session:
Start: 1517
End: 1730
Weight after wkaing up: 90.6

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×3@7×2 @7.5×2 @8.5×2

Bench
20×10
60×5
70×5
82.5×5×5

Chest Flies: 20×12×4
Incline Bench: 70×5×5
Close Grip Lat Pulldown: 54×12×4
Front Squat: 80×5×5
Leg Curls: 48×12×4

Insanity Meet had over 700 registrations after half an hour. I hope we got spots, but nethertheless, what a great success for the sport.

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #13 on: May 08, 2019, 09:27:38 PM »
A lot of stress and bad sleep lateley. Got a spot at the Insanitymeet, this is the first time all the video gaming in my youth paid out, because I could fill out the registration form really fast. So meet on the 5th of October.

I noticed recently that I always neglected my adductors and the last few sessions I really got a feeling how they help my squat, so I will now give them a bit more priority.

Yesterday I deadlifted for the first time after a few months, my shin seems fine now. I am bit out of my grove, the next time I have a layoff I should start deadlifting by deadlifts to the knee to get the technique in check. Also I forgot how taxing deadlifts are. Man.

Monday's Session:
Start: 1305
End: 1437
Weight after waking up: 90.0

Bench
20×10
60×5
70×4×2
82.5×3×2
92.5×3@7×2 @7.5×2 @8

Squat
20×10
70×8
95;5
112.5×4
127.5×3@7.5×3 @8×2

Chinups with neutral grip: 10, 8, 8
Press: 40×10×3
Hammer curls: 15×12×4
Reverse Flies: 7.5×12×4
Back Extension: 20

Tuesday's session
Start: 1750
End: 2030
Weight after waking up: 90.7

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×3@7×3 @7.5 @8.5

Bench
20×10
60×5
70×5
82.5×5×5

Chest Flies: 22.5×12×4

Deadlift
50×8
105×4
125×4×2
150×3×2
170×3@7×2 @7.5×2 @8.5

Leg Curls: 48×12×4
Hip Adduction: 44×12×2, 38×12×2
Tibialis anterior: 35×10, 40×10×2
Leg Raises: 12×3

Deaddy

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Re: 37-30-32 distributed on four days during diet
« Reply #14 on: May 11, 2019, 12:17:32 PM »
Added two Singles with 90% to the bench pyramid this week, because I scribbled in my notebook that last time I did #30 I had too little exercise with heavy weights, especially unracking them, so now everytime when the program calls for working up to 85%, I add two (later maybe more) singles with 90%.
think I finally figured out how to properly set up the pelvis for a proper bench arch. Probably it helped that I worked on my adductors, because everytime in the past I tried that I cramped up horribly.

Thursday's Session:
Start: 1807
End: 2037
Weight after waking up: 90.4

Highbar Squat
20×10
60×8
85×5
102.5×5×2
120×4×4

Bench
20×10
60×5
70×5
82.5×4×2
87.5×3×2
92.5×2×2
97.5×1@7×2
105×1@8.5×2 (the added sets)
92.5×2×2
87.5×3×2
75×6
70×8
65×10
60×10+1+1 (had to rerack due to incredible pump)

Chest Flies: 22.5×12×4
Close Grip Lat Pulldown: 54×12×4
Press: 50×5×5
Hammer Curls: 15×12×3, 12.5×12
Neck Press: 201×20, 30×10, 40×6, 30×10
Reverse Flies: 7.5×12×3
Back Extensions: 20


Friday's Session:
Start: 1823
End: 2134
Weight after waking up: 90.4

Squat
20×10
60×8
85×5
102.5×4×2
120×3×2
137.5×3@6.5×2, @7, @7.5, @8.5

Bench
20×10
60×5
70×4×2
82.5×3×2
92.5×2@7×2 @7.5×3 @8

Chest Flies: 10×20×5

Deadlift from blocks
125×5
150×4×2
170×3@7.5 @7×2
190×2@7 @8×2 @9

Hip Adduction: 44×12×4
Leg Curls: 48×12×4
Lunges: 30m×4
Calves: 99×20×2