Yesterday’s back/traps/biceps workout continued my string of incredible workouts so far on this cut. I’m four weeks in and there’s not been so much as an average workout, let alone a poor one. These workouts haven’t been great by accident: they’ve been great because I’ve been maintaining a very strict and healthy diet, I’ve been getting plenty of rest, I’m consuming no alcohol and I am in a very positive state of mind. When I walk into the gym I’m supremely confident because I know I’ve done everything in my power to prepare for that workout. It makes all the difference in the world when you know that you’ve been working hard outside the gym to support that brief time you’re actually in the gym. This is precisely why I never wish anyone “Good luck!” when they are trying to lose fat. Luck has nothing to do with it. What I say instead is “Work hard!”, which has everything to do with it.
Getting back to yesterday’s workout. Most of my training on this cut has, by design, been fairly high volume and very intense. I do, however, feel that heavy compound exercises are important to my goals as overall strength builders–particularly the back squat and the deadlift. The method I use to work some heavy sets in along with the intensity sets is to sort of turn my warm-up into a workout. What I mean by that is best described with an actual example. Here’s what I did yesterday for deadlifts.
[Warm-up] 16 x 135 x 1 – shrug at the top of each rep, 1 minute rest
[Warm-up] 12 x 225 x 1 – shrug at the top of each rep, 1 minute rest
[Warm-up] 10 x 285 x 1 – shrug at the top of each rep, 1 minute rest
[Warm-up] 8 x 315 x 1 – shrug at the top of each rep, 1 minute rest
[Working] 4-6 x working weight x 3 – shrug at the top of each rep, 1 minute rest
As you can see, I’m getting some high volume work in there with moderate weight as I warm up for my heavy sets. I also increase the intensity by keeping rest intervals very brief, and by mesh-supersetting (?) shrugs with the deadlifts. By the time I get to my heavy sets I’m very warmed up, but not so tired that my strength suffers. Cardio-wise this is a pretty difficult little segment of my back workout. My cardio is pretty decent right now, but deads have a way of humbling you in that regard.
I was feeling saucy yesterday, and so I added 20 pounds over last week’s weight to my heavy deadlifts. I hit my target of 6 reps per set, but those last couple of reps on the last two sets didn’t come easy. And by that I mean I had to scream, cuss and spit. I wouldn’t last 10 minutes at Planet Fitness. Actually, do they even allow deadlifting at all there? That place is such a joke…
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