re: Rapid fatloss diet support thread

Back off the weight some and set some rep records. I really like a 2 set reverse pyramid style of training when cutting. I do something like first set 6-8 reps, back off set of 10-12 for the main lifts and for one more upper body compound lift. And if I am really cutting cals I cut back to 2xs weekly. So some thing like

Squat
Weighted dips

Some kind of circuit with big lifts with 7 min time cap

Press
Weighted Chins

Same kind of circuit

All the big lifts have their own day. For deads I do a simple set of 5+ increasing weight or reps weekly. Then a back off set using Kroc rows rest paused, as many reps as possible or use a density approach by setting a timer for a minute and getting as many reps as possible in that time frame. Then do a circuit.

Example of a circuit would be
Squats x 5
Push press x 5
V handle pulldown x 5

With light weight for 5 rounds. For me this works out to 115 on squats, 95 on push press, 130 on pulldown.

Another example would be clean and press and dumbbell push-ups+row for 5 rounds.

The greyskull LCI book has a bunch of good circuit in it. Just keep it to the big lifts and keep it around 5 min time limit to not zap recovery.