The Long Cut to Somewhere - Crossfit / Weightlifting / Nutrition Log

blairw · 13 Oct 2015 at 11:23

Hello
Welcome to my new log. Why the new log you ask? Well my other one was titled summer weight loss and it sure as hell isn't summer here in Scotland anymore!

I was very happy with the progress of my last log, taking me down from a weight of 229lbs right down to 201lbs - the lightest I have ever been in my adult life! Fitter, Stronger and feeling better than I ever have - it also cost me a fortune in clothes.

About 3 / 4 weeks ago I suffered an unfortunate injury (Achilles Tendonitis) while playing football which got me pretty down. Add in some travel, time away from home, work stress (I am taking redundancy at work at the end of this month) I saw myself stop counting my calories and stop going to the gym.

Well no more! I am back in the gym with a new goal in mind and fresh determination (and the ability to spend my days in the gym in November due to no work!)

The Story So Far
Check out my previous log - http://forums.overclockers.co.uk/showthread.php?t=18668361

I went from 229 to 201, keeping a lot of my muscle mass in the process!

See pictures here - http://i.imgur.com/0sz4iZI.jpg

Lifts:
Squat - 140KG
Deadlift - 180KG
Bench - 95KG
Clean & Jerk - 95KG
Snatch - 70KG

The Aim
I am starting back around 209lbs but this is a very watery weight - to get a truer figure I will weigh in next week after a week 'on' diet and training to get a more realistic starting weight. I expect this to be around 205/206.

From there I intend on a long slow cut, almost a re-composition all the way until February 26th 2016 when I get on a flight to head to the Caribbean with the family.

In Numbers
I am looking to hit the following before I step on the plane
Squat - 150KG
Deadlift - 200KG (lots of technique work possible here)
Bench - 100+KG
Clean & Jerk - 105KG
Snatch - 80KG
Weight - Sub 180lbs
Body fat - Sub 15%

Visible Abs, defined chest etc etc are all the visual goals

The Method
I am going to start off at 2500kcals with a 40% Protein Bias, 30% Fats and 30% Carbs initially. I want this to be a slower cut, with only fat coming off where possible.

Training will be a mix of Layne Norton's PH3 (My friend is a big fan of PHAT and we are going to run this new programme to see if it gives good results) and Crossfit at my box with a bit of cycling added in. Unfortunately my injury is going to keep me out of football for a few months which is where my best cardio came from previously. Will need to make sure I get in for the Crossfit Metcons.

MyFitnessPal has been fired up and set up with my goals - lets see if I can get back to the >100 day streak I had before.
Got a good tracking spreadsheet set up with weight, kcal/macro intake and Key Measurements.
Kcal intake will be adjusted in 3 week blocks where required.

Feel free to follow me on the following:

Instagram - https://instagram.com/blairloch/
Beyondthewhiteboard - http://beyondthewhiteboard.com/members/123293
MyFitnessPal - http://www.myfitnesspal.com/profile/blairloch12

blairw · 13 Oct 2015 at 11:27

Rids · 13 Oct 2015 at 12:11

Will be following this log with great interest - if your progress is anywhere near as good as your last log you should smash those goals!

blairw · 13 Oct 2015 at 12:25

Thanks mate - the way I see it, I am just getting started! The big bulk of weight is gone (25lbs or so) and now its time to uncover exactly what is under there!
How is your training going?

NarChaDBaueR · 13 Oct 2015 at 13:03

In for re-comp gains!

Rids · 13 Oct 2015 at 13:04

Aye very well thanks fella.

Weight is still on the way down - although I'm hoping this will stall out soon. I'm really at the weight I want to be, I just need to convert that weight from fat into lean mass.

I do a lot more work with free weights or body-weight exercises now - I still use resistance machines for some things, but mobility is getting better and I think I should be in a position by Christmas where I can ditch machine weights altogether and move properly onto SL.

blairw · 13 Oct 2015 at 13:18

Thanks NarChaDBaueR!

Rids - good to hear you are still moving in a positive direction - would be good to see you log more, I know it helps me immensely when it comes to keeping on track with things!

Rids · 13 Oct 2015 at 14:31

Aye - once I've got a proper formal program in place its my intention to start logging properly. Don't want to bore you all to tears with BW / resistance machine stuff!

blairw · 14 Oct 2015 at 11:02

ronski · 14 Oct 2015 at 12:44

Good to see you back on the trail mate!

blairw · 14 Oct 2015 at 17:30

blairw · 16 Oct 2015 at 11:36

blairw · 16 Oct 2015 at 22:48

Friday Training
Work up to heavy single Clean rep
I worked up to 87.5KG - wasn't getting under the bar at all so very disappointing. I know I have a huge amount more in my clean as I have front squatted >115KG a fair few times.

Then
15-12-9-6-3
Clean (45KG)
Burpee Bar Overs

7:17

Was horrible as I am still struggling with the cold!

Friday Diet

2545 Kcals
196 Protein
115 Fat
168 Carbs

blairw · 19 Oct 2015 at 22:52

Monday Training
Sets
2 Squat Cleans | 60 kg
2 Squat Cleans | 65 kg
2 Squat Cleans | 70 kg
2 Squat Cleans | 80 kg
2 Squat Cleans | 85 kg
2 Squat Cleans | 90 kg (New 1 Rep Max, Nevermind 2 Rep!)

Then
25 Wall Balls, 9 kg
10 Pull-ups
20 Wall Balls, 9 kg
10 Pull-ups
15 Wall Balls
10 Pull-ups
30 Box Jump (Step Up)s (still avoiding box jumps due to ankle)

9 Minutes Flat

Monday Diet
2491 Kcals
225 Protein
58 Fats
264 Carbs

blairw · 2 Dec 2015 at 21:53

Long time since an update... been so busy and have traveled a lot over the last month.

I have decided not to log all my workouts here but will start doing so now, but for now here is a really rough screenshot of my last months training.

blairw · 3 Dec 2015 at 22:55

Thursday

Done my 5K everyday at 26:50 - bit too fast so will slow it down tomorrow!

Then gym at night as football was off due to the snow! :eek:

Rids · 3 Dec 2015 at 23:04

I did wonder what had happened to your logs, good to see you back!

blairw · 6 Dec 2015 at 22:37

Friday, Sat & Sunday
I had the good fortune to be spending the weekend at Cameron House in Loch Lomond with Sarah... this led to a hell of a lot of eating as the food is just amazing! I had a 500g Sirloin on Friday, and a double burger on Sat!!

Only workouts were our standard 5k a day and a quick dumbbell Chest & Shoulders pump before hitting the pool, sauna and jacuzzi (standard!)

blairw · 14 Dec 2015 at 23:46

Monday

5/3/1 Sets

Sets
5 Strict Press | 25 kg
5 Strict Press | 30 kg
3 Strict Press | 35 kg
5 Strict Press | 45 kg
3 Strict Press | 50 kg
5 Strict Press | 55 kg
4 Strict Press | 60 kg
8 Strict Press | 45 kg

Weightlifting 101 Sets

1. OHS Complex
Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

2. Snatch warm-up f. the ground (Performed with 30KG)
Two sets of three reps in A, B, C, D, E. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three seconds pause in the catch position in C, D.
A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch with a three second pause in the bottom position.
Draw a line with chalk and make sure that you are not jumping forward. Don’t check the line as you land but when you are in the top position. First you lift then you check.

3. Snatch
3.1 Find your 1RM max for the day.
3.2 Do five additional singles on 90% of the heaviest weight lifted in 3.1.
3.3 Do five additional doubles on 80% of the heaviest weight lifted in 3.1.
3.4 Do five additional triples on 70% of the heaviest weight lifted in 3.1.
Twist: The triples have to be performed with a three second pause in the bottom- and top position. If you lose your balance by having to step forward or back as you stand up it’s a no-rep. If you get no-repped, or if you completely fail a lift, the whole set is no-repped and will have to be done again after a short break.

Sets
3 Snatches | 40 kg
3 Snatches | 45 kg
2 Snatches | 50 kg
1 Snatch | 55 kg
1 Snatch | 55 kg
1 Snatch | 60 kg
1 Snatch | 62.5 kg

1 Snatch | 55 kg
1 Snatch | 55 kg
1 Snatch | 55 kg
1 Snatch | 55 kg
1 Snatch | 55 kg

2 Snatches | 50 kg
2 Snatches | 50 kg
2 Snatches | 50 kg
2 Snatches | 50 kg
2 Snatches | 50 kg

3 Snatches | 45 kg
3 Snatches | 45 kg
3 Snatches | 45 kg
3 Snatches | 45 kg
3 Snatches | 45 kg

Five A Side
75 Minutes - good intensity, shocking result!

Nutrition
Calories - 2300
Protein - 203
Carbs - 242
Fat - 59
Fibre - 39

blairw · 15 Dec 2015 at 22:20

Tuesday

5/3/1 Sets

Sets
5 Back Squats | 50 kg
5 Back Squats | 60 kg
3 Back Squats | 75 kg
5 Back Squats | 90 kg
3 Back Squats | 105 kg
3 Back Squats | 115 kg
5 Back Squats | 120 kg
5 Back Squats | 125 kg 5 Rep Max PB
5 Back Squats | 130 kg Not for long... 5 Rep Max PB smashed!
2 Back Squats | 135 kg 2 Rep Max (racked after 2 as I wasn't happy to continue with form)

Weightlifting 101 Sets

. Narrow Grip OHS Complex
Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.
Do the first set with a grip only slightly narrower than your snatch grip. Try to use a progressively narrower grip in each set. If the bar goes forward, if you bend your arms or if it actually hurts instead giving a good stretch you know that the grip was too narrow.

2. Front Sots Press
Performed with an empty barbell and with clean grip. Press the barbell overhead in a controlled fashion, hold the lockout position for a couple of seconds and then lower the barbell back to the shoulders. Keep your upper body as vertical as possible and be in balance throughout the set.
Be sure not to go too deep in the bottom position if you don’t feel comfortable. Start high and gradually go lower rep for rep and set for set.

3. Split Press
Three sets of five reps with an empty bar. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.

4. Clean & Jerk warm-up
Three sets of three reps in A, B, C. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three second pause in the catch position of all the power cleans, power jerks, split jerks and overhead in the push-press.
First do all the cleans in a set and then continue with all the jerks.
A. Power Clean + Push Press.
B. Power Clean + Power Jerk.
C. (squat) Clean & (split) Jerk.

5. Clean & Jerk
5.1 Daily max in doubles. Do a full lift and then drop the bar and do it again.
5.2 Do two additional sets of doubles on 90% of 5.1.
5.3 Do three additional sets of doubles on 80% of 5.1. First do the two cleans and then the two jerks. The cleans must be performed as touch and go.

6. Split Press
Three sets of five reps with an empty bar from the shoulders. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.
Then,
Three sets of five reps from the back. Maintain a tight midline throughout the set to avoid arching the lower back.

Logged this for it.. Legs were done from the squats so struggled a bit!

Sets
2 Clean & Jerks | 40 kg
2 Clean & Jerks | 40 kg
2 Clean & Jerks | 50 kg
2 Clean & Jerks | 50 kg
2 Clean & Jerks | 60 kg
2 Clean & Jerks | 70 kg
2 Clean & Jerks | 80 kg Daily Max

Sets
2 Clean & Jerks | 72.5 kg
2 Clean & Jerks | 72.5 kg

Sets
2 Clean & Jerks | 65 kg
2 Clean & Jerks | 65 kg
2 Clean & Jerks | 65 kg

Nutrition

Calories - 2337
Protein - 212
Carbs - 244
Fat - 57
Fibre - 32