April 20, 2019, 12:12:22 PM

Author Topic: 37-30-32 distributed on four days during diet  (Read 131 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: Today at 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.