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Heavy back workout today; Possible cutting program adjustments.

Friday, March 5, 2010 by  
Filed under Daily Blog


This is a “core” training week, and so today I’ll be doing a low volume, very heavy back workout. Even though the focus of the core training sessions is on compound exercises, I can’t resist throwing in some heavy barbell curls, too.

3 x 6 Deadlifts (+ 5 warmup/acclimation sets: 1×12, 1×8, 1×6, 1×2, 1×1)
3 x 6 Weighted wide-grip pull-ups

3 x 6 DB curls

When I’m doing these core workouts I take as much rest as I need between sets (usually 2-3 minutes). While low in volume, the weights I’m using are very challenging. These workouts are similar to the MAX-OT style of training. The idea is to use weight that cause muscular failure between 4 and 6 reps. If I can do more than 6 reps, I up the weight the next time I do this workout. If I fail to hit at least 4 reps on any set, the weight is too heavy and must be reduced.

I’m closing in on the end of my 9th week of this cut. I’m really hoping to see some good progress on Sunday, but I’m prepared to make adjustments if necessary. I will probably add a 4th cardio session (currently doing 3 per week) and also reduce my carbs on non-training days. If I decide to carb cycle with re-feed days, the re-feeds will be ultra-clean foods. Some people associate re-feeds with cheat meals, but I see them as two entirely different things.

I’ve got a lot of work to get done before quitting time, so I’d better get to it. Happy Friday!

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