- Joined
- Mar 7, 2006
- Messages
- 43,704
- Reaction score
- 2,804
Age: 27
Weight: 174 lbs
Training Log: http://www.sherdog.net/forums/f49/oblivians-adaptations-753915/
Youtube Channel: YouTube - suttoncd's Channel
I completely edited this 1st post. Basically, I go through cycles of wanting to lose weight and then bulking. Basically, when bulking strength is my goal. When losing weight, cardio + maintaining/small gains in strength is my goal. The rest of this post will summarize what happened during each cycle.
Weight Loss Phase - 1 (8/17/09 - 11/1/09)
Weight = 186 lbs to 172 lbs (14 lbs weight loss)
Strength gain = Squats (+10 lbs), Bench (+5 lbs), Front Squat (+10 lbs), SOHP (+2.5 lbs), Push Press (+12.5 lbs), Overhead Squat (+10 lbs)
Conditioning/GPP gain = LSD Runs (3 miles to 5 miles), 50 burpee time (3 min 15 seconds to 2 minutes 25 seconds), Pullups (+1 @ BW), general improvement in timed runs + heavy bag/boxing work
Bulking Phase - 2 (11/1/09 - 1/28/10)
Weight = 172 lbs to 190 lbs (18 lbs weight gain)
Strength gain = Squats (+30 lbs), Bench (+5 lbs), Front Squat (+5 lbs),
Conditioning results = I only did conditioning a couple times, but I didn't feel that affected by bulking and neglecting conditioning.
Weight Loss - Phase 3 (1/29/10-4/30/10)
Weight = 190 lbs to 160 lbs (155 lbs with cut - 30 lbs weight loss)
Conditioning Gains = 5k from 21+ minutes to 19:02, 100 burpee time from 8+ minutes to 5:28, 50 burpee time from 3+ minutes to 2:09, LSD runs from 5 miles to 7 miles
Strength Gains = Strength actually decreased with weight loss, but I had gains in BW chins (20 to 23) and BW pullups (18 to 20)
Heavy on Carbs - Phase 4 - Strength Focus Only (5/1/10-12/31/10)
Weight = 160 lbs to 190 lbs
Squat: 365 lbs to 435 lbs (+70 lbs)
Bench Press: 255 lbs to 277.5 lbs (+22.5 lbs)
Deadlift: 475 lbs to 510 lbs (+35 lbs)
Push Press: 242.5 lbs to 275 lbs (+32.5 lbs)
Front Squat: 300 lbs to 355 lbs (+55 lbs)
SOHP: 187.5 lbs to 210 lbs (+22.5 lbs)
Overhead Squat: 205 lbs to 225 lbs (+20 lbs)
Power Cleans: 235 lbs to 250 lbs (+15 lbs)
Weight: 174 lbs
Training Log: http://www.sherdog.net/forums/f49/oblivians-adaptations-753915/
Youtube Channel: YouTube - suttoncd's Channel
I completely edited this 1st post. Basically, I go through cycles of wanting to lose weight and then bulking. Basically, when bulking strength is my goal. When losing weight, cardio + maintaining/small gains in strength is my goal. The rest of this post will summarize what happened during each cycle.
Weight Loss Phase - 1 (8/17/09 - 11/1/09)
Weight = 186 lbs to 172 lbs (14 lbs weight loss)
Strength gain = Squats (+10 lbs), Bench (+5 lbs), Front Squat (+10 lbs), SOHP (+2.5 lbs), Push Press (+12.5 lbs), Overhead Squat (+10 lbs)
Conditioning/GPP gain = LSD Runs (3 miles to 5 miles), 50 burpee time (3 min 15 seconds to 2 minutes 25 seconds), Pullups (+1 @ BW), general improvement in timed runs + heavy bag/boxing work
Bulking Phase - 2 (11/1/09 - 1/28/10)
Weight = 172 lbs to 190 lbs (18 lbs weight gain)
Strength gain = Squats (+30 lbs), Bench (+5 lbs), Front Squat (+5 lbs),
Conditioning results = I only did conditioning a couple times, but I didn't feel that affected by bulking and neglecting conditioning.
Weight Loss - Phase 3 (1/29/10-4/30/10)
Weight = 190 lbs to 160 lbs (155 lbs with cut - 30 lbs weight loss)
Conditioning Gains = 5k from 21+ minutes to 19:02, 100 burpee time from 8+ minutes to 5:28, 50 burpee time from 3+ minutes to 2:09, LSD runs from 5 miles to 7 miles
Strength Gains = Strength actually decreased with weight loss, but I had gains in BW chins (20 to 23) and BW pullups (18 to 20)
Heavy on Carbs - Phase 4 - Strength Focus Only (5/1/10-12/31/10)
Weight = 160 lbs to 190 lbs
Squat: 365 lbs to 435 lbs (+70 lbs)
Bench Press: 255 lbs to 277.5 lbs (+22.5 lbs)
Deadlift: 475 lbs to 510 lbs (+35 lbs)
Push Press: 242.5 lbs to 275 lbs (+32.5 lbs)
Front Squat: 300 lbs to 355 lbs (+55 lbs)
SOHP: 187.5 lbs to 210 lbs (+22.5 lbs)
Overhead Squat: 205 lbs to 225 lbs (+20 lbs)
Power Cleans: 235 lbs to 250 lbs (+15 lbs)
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