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They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.

My bench has stalled for like 4 months now....

Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.

That's great for you! So I take it that your lifts have been getting stronger?,
15lbs is kind of a long cut to be keeping all of your strength in.

Week 40

Saturday - 01/03/14
194.6lbs | 15.1% bf | 61.8% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> Still figuring out the weights to use here.
135 x 5                         >> I'll do 3x3 at 345lbs next time. 315 back up set, aiming for 8 reps.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
355 x 3  PR
345 x 3
315 x 6

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 11 PR
+270lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9 PR
200 x 5

Incline DB Bench Press
65's x 7                       >> 60sec rests.
65's x 5

I might stop the cut at 192 actually.... actually it depends on when i start losing strength. It's just that i realized 190 today is not the same as 190 last year; i have more muscle on me now. 190 last year coulda put me at 10% bf, but it will put me at 9% or something this year.

Plan is to do very short cut/bulk cycles from 190-196 or something. Once I hit 190 and start lean bulking, i'll shoot up to like 193 quick just from the glycogen. Then 3lbs of "actual" weight gain to 196 and I'll cut down again. I hate long cuts, this will avoid that.

Also, this video is great:

<a href="http://www.youtube.com/watch?v=GIX-RyorgkQ" target="_blank">http://www.youtube.com/watch?v=GIX-RyorgkQ</a>

Pretty knowledgeable guy. He makes some EXCELLENT points I never thought of before. Next workout I'll write em out here and remember them.

I like Vanilla, except for in sex.

 

Week 40

Thursday - 01/01/14
193.0lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> Well... I got 425x1 pretty easily and 385x5 last time....
205 x 5                     >> This is what happens when I miss a single deadlift session.
245 x 3                     >> I'll get it back quick though. I'm going to add back up reps, and also add a light day on Sundays.
245 x 1                     >> Considering I've never deadlifted twice a week before in my life, I'll get it back really fast and then some.
295 x 1
335 x 1
385 x 1
425 x 0
385 x 3
335 x 2
335 x 1

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 5 PR
BW x 8 PR
BW x 5 PR
BW x 9 PR

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12            >> Tied my PR. I'm sure I'll PR next time.
165 x 12
165 x 10

Standing Cable Crunches
75 x 15 PR                              >> 60sec rests.
85 x 15 PR                              >> I may like these better than ab wheel rolllouts...
85 x 12 PR

193 morning weight... I'm looking pretty damn cut. Aiming for 190, then I'd like to maintain that for a good month or so before I let myself fluctuate between 195 and 190.

Also, it's new years, so I won't be having any sugary drinks until the summer. Absolutely not a single sip of anything other than water and milk. And maybe sugar free redbull at times.

good news, gym will be open tomorrow. i dont have to deadlift today.

Week 40

Tuesday - 12/30/14
195.4lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Damn... I feel like I have 355x5 in me. Wtf?
135 x 5                         >> These 8 reps are killing me. I have no tolerance for high reps and short rests AT ALL.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3 PR
315 x 8 PR
315 x 5
315 x 3

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 8
200 x 6

Incline DB Bench Press
65's x 4                       >> 60sec rests.
65's x 4                       >> Yeah I'm going to have to drop to 60's since the high rep benches take a lot out of me.

Skipped yesterday's workout. This will mark the end of my de-load. Thursday is new year's though, gym will be closed...but I can't miss another deadlift workout... I'll move it to wednesday. Yea I'm squatting on tuesday but what can i do?

Squat workouts will be changed to what I mentioned earlier:

wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)

wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)

wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)

Benching will be changed to 3x10, twice a week. Time to try something new again. If even this stalls for a month, I'll try paused reps.

Deadlifts seem to still be going up. Maybe I lost a bit of strength in them since I missed my last deadlift workout (and only deadlift once a week). That means when I deadlift on wednesday it'll be 13 days since i've deadlifted, plus i'll be beat up from the squats the day before.