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Started By
Message
re: Let's go N.O.V this Summer with 5/3/1!
Posted on 5/21/24 at 8:30 am to DrDenim
Posted on 5/21/24 at 8:30 am to DrDenim
quote:
This particular episode was brought up on the Greyskull forums because Andy mentions Johnny Pain in it(actually he refers to him by his actual name, John Sheaffer) and he says JP is a very smart guy but he doesn't know where he is or what he's doing nowadays(I think he said that? Maybe I'm mis-remembering again).
correct. John is very smart but...lets say different. We used to talk on the phone often but he is very erratic. Dunno if its ptsd or what but he has a tendency to disappear from the face of the earth. Smart smart smart guy but absolutely has a past. He hasnt always been the most upfront business man, i think that is more to do with his mental issues where he just disappears
at one time, Johnnie had gresykull humming and was huge all over the net, like 2011/2012 time frame and was making shite tons of money. blew it all, had to fight for custody of his kid which also broke him, and just overall ruined the business. he is slowly building it back but not as easy as it once was. that was why i wrote the LP thread, cause he just poofed and vanished, while owing me and many others money.
quote:
That podcast is an interesting listen because as I recall, Andy gives some back story as to how he came upon the 8-5-2 method, and his re-telling of it involved a lot of names of people I've followed and it was just neat hearing the stories about how people learn from each other and take bits of pieces of this guys stuff and add it to bits and pieces of this other guys stuff, and sometimes stumble upon making something wholly unique and new.
yea the podcast goes through kind of how him and guys like JP started as RIP starting strength disciples and then slowly found ways to tweak the program and then bring in elements from guys like Louiee at westside, guys like Dante Trudal from doggcrapp training, mixing and matching between themselves, and guys like meadows etc.
bakers podcast is a great listen
i mentioned the other day, but if you are into conjugate and how to train athletes with it, especially young athletes, jared bidne with explosive mechanics, zac goodman with defying gravity podcast, byrd sports performance podcast, muscles and management with gerry deflippo, get the edge podcast with brian bott, and podcast with Bill Miller will teach you a lot on how to train athletes and how you can implement them yourself.
of course the starting strength podcast can be good, also episodes where rip is on John Wellborns power athlete podcast are good as they give lots of background on how a lot of the stuff developed.
2
Posted on 5/21/24 at 10:43 am to lsu777
quote:
i mentioned the other day, but if you are into conjugate and how to train athletes with it, especially young athletes, jared bidne with explosive mechanics, zac goodman with defying gravity podcast, byrd sports performance podcast, muscles and management with gerry deflippo, get the edge podcast with brian bott, and podcast with Bill Miller will teach you a lot on how to train athletes and how you can implement them yourself.
Could you give a quick synopsis on why conjugate for young novice athletes vs a simpler starting strength style program?
I like Bakers podcast because he is just a thoughtful non-dogmatic guy.
I listen to most every Rip podcast but he certainly isn’t non-dogmatic, and it really limits what can be discussed.
I’m curious as to how SS will develop if/when Rip steps aside. I like Nick D, but I don’t know if he’d want to keep it going or do anything different.
Is it a religion at this point for Rip?
This post was edited on 5/21/24 at 10:44 am
Posted on 5/21/24 at 11:05 am to Earnest_P
quote:
I listen to most every Rip podcast but he certainly isn’t non-dogmatic, and it really limits what can be discussed.
I’m curious as to how SS will develop if/when Rip steps aside. I like Nick D, but I don’t know if he’d want to keep it going or do anything different.
Is it a religion at this point for Rip?
seems to have become that away
quote:
Could you give a quick synopsis on why conjugate for young novice athletes vs a simpler starting strength style program?
why because really training for athletics breaks down into two 2 things
recruitment of muscle fibers, i.e. being able to apply force. think max effort
rate of force development aka dynamic method
we know from research and practical application force development is most important especially for young athletes. its the lowest hanging fruit along with hypertrophy which comes from progressive overload and caloric surplus.
we also know those benefits start to diminish quickly if you can not apply the force quickly aka power
starting strength is great for recruitment but because you are adding weights at 15lbs per week to the squat and 15lbs every other week on upper body lifts....the lifts slow quickly. so we are only training one end of the force velocity curve when using starting strength
simple fix is to add weighted db jumps and resisted broad jumps and add med ball throws. these all need to be measured
another easy fix is add vbt meter and look to try and improve bar speed, not just weight on the bar
also with conjugate 4 athletes like jared and the rest are doing, they are also using the static dynamic effort for squats and bench using box squats and paused benches or pin bench
this develops both max effort and dynamic effort at the same time
i tend to take jareds approach to squats...box squats and DB jumps for training acceleration. field sports are almost all played in only acceleration. regular squats are your tissue builder if you need to add bodyweight more than speed
sumo deadlifts are your elastic exercise. Used to imrpove top end speed
reverse lunges for baseball as most of the hitting and fielding is done in this position. combine with box squats, db jumps, broad jumps, ghd and reverse hypers/belt marchs for traction and you have complete lower body program once you wave
bench for increasing upper body power using paused and regular bench. incline and floor press to increase bench. heavy tricep push downs/close grip bench/reverse bench and heavy dips for the triceps
heavy chins for deceleration of the internal rotators used in sports, especially baseball
use med balls to train upper body dynamic work
reason why power cleans dont work for power is because they are too light to work max effort and too slow for dynamic work. also power is usually plane specific and its limited to 1 plane of motion
SS is great as a starting program, greyskull is better imo but both are good. but need to combine the jumps/throws to develop all athletic potential. Wendler has spoken about this. he uses jumps/throws as the dynamic work and he judges bar speed by eye, most coaches cant do that though.
hopefully gives good overview
Posted on 5/21/24 at 11:08 am to lsu777
Yeah, the Greyskull world is very strange to me. I used to contribute to the message board quite a bit from last November until this March, but it was just me and a handful of other guys posting our training logs and it had a real ghost town feeling to it. So I lost interest, then I noticed JP and some others starting contributing more again in recent weeks, but it's just a borderline inactive message board in my opinion. This place is more active and has far more useful intel and helpful people. Nothing against JP or Greyskull, maybe they will build up some momentum and get going hard again, I hope so.
I remember you mentioning some of those coaches and I looked at them all, holeeee shee-ittt does that guy from Georgia(Explosive Mechanics) get some crazy performance out of some of the most pedestrian looking high school kids and other people(not that he doesn't also coach some absolute specimens as well,but there's mostly regular looking physiques in his IG feed). There's a video of a high school kid who looks to weigh no more than 175lbs, and he's box squatting something like 620!!!! I love to see that. You have to be the most resourceful guy I've ever talked to about sports athletic performance. I've definitely got my work cut out for me in terms of increasing my knowledge, it wasn't until about 2010-11 I even began to have an interest in learning about different programming and training methods.
Short term goal for me (about 5 years) is to be doing something in my community where I'm contributing to increasing the athletic performance of my local athletes, longer term (10-ish years), I want to have a training facility established, I don't care how small, but it will be built around the pursuit of elite athletic performance for life and sport. I was born/raised in a small-ish town(Bartlesville, OK: 30-35K pop), that is about an hour due North of Tulsa, we're about 2.5hrs from OKC, 3hrs from Wichita, so locally we don't have really advanced, cutting edge, up to date gyms or training facilities/coaches. (We have two 24 hour commercial gyms, one of them started by a good local dude who has grown his one gym into a pretty damn big impressive spread of facilities Colaw Fitness, a Planet Fitness, one sanctioned Crossfit affilate, another CF style gym, a YMCA, and the ConocoPhillips employee health facility that's not open to the public) I moved back here last year (Jan-Feb 2023), after living all over the place(Houston, Los Angeles, East TX, Arizona), and I'm done moving. I hate traffic and crime and big cities, so I'm home again....for good. Primarily I'm still a travel nurse, so I'll go to other places for work, 13 weeks at a time, but this is my headquarters, and I want there to be a local option for the most serious kinds of athletic training to happen. If a local kid wants that D1 scholly and he'll work, I want to be there for him. Local folks want to get into competitive powerlifting/oly weightlifting/strongman, I got you. Any of our fine homegrown Oklahoma wrestlers wanna give it a go with pro MMA? Come to me, I will do all I can to make you a beast.
People from around here would have to drive to those nearby larger metropolitan areas if they wanted to get with something like those guys you've mentioned. It's always pissed me off that our small town didn't have certain things, I don't care about restaurants and shopping, I care about the sports/athletics side of things, so I want to "Be the Change You Want to See" and I'm not gonna whine about what "we don't have" anymore. I'm gonna build something for this place, and we're gonna compete with those Tulsa & OKC metro cocksuckers. I want them to talk about those "Bartlesville kids" and how they are not to be underestimated. I want to start a farm that grows freak athletes.
I remember you mentioning some of those coaches and I looked at them all, holeeee shee-ittt does that guy from Georgia(Explosive Mechanics) get some crazy performance out of some of the most pedestrian looking high school kids and other people(not that he doesn't also coach some absolute specimens as well,but there's mostly regular looking physiques in his IG feed). There's a video of a high school kid who looks to weigh no more than 175lbs, and he's box squatting something like 620!!!! I love to see that. You have to be the most resourceful guy I've ever talked to about sports athletic performance. I've definitely got my work cut out for me in terms of increasing my knowledge, it wasn't until about 2010-11 I even began to have an interest in learning about different programming and training methods.
Short term goal for me (about 5 years) is to be doing something in my community where I'm contributing to increasing the athletic performance of my local athletes, longer term (10-ish years), I want to have a training facility established, I don't care how small, but it will be built around the pursuit of elite athletic performance for life and sport. I was born/raised in a small-ish town(Bartlesville, OK: 30-35K pop), that is about an hour due North of Tulsa, we're about 2.5hrs from OKC, 3hrs from Wichita, so locally we don't have really advanced, cutting edge, up to date gyms or training facilities/coaches. (We have two 24 hour commercial gyms, one of them started by a good local dude who has grown his one gym into a pretty damn big impressive spread of facilities Colaw Fitness, a Planet Fitness, one sanctioned Crossfit affilate, another CF style gym, a YMCA, and the ConocoPhillips employee health facility that's not open to the public) I moved back here last year (Jan-Feb 2023), after living all over the place(Houston, Los Angeles, East TX, Arizona), and I'm done moving. I hate traffic and crime and big cities, so I'm home again....for good. Primarily I'm still a travel nurse, so I'll go to other places for work, 13 weeks at a time, but this is my headquarters, and I want there to be a local option for the most serious kinds of athletic training to happen. If a local kid wants that D1 scholly and he'll work, I want to be there for him. Local folks want to get into competitive powerlifting/oly weightlifting/strongman, I got you. Any of our fine homegrown Oklahoma wrestlers wanna give it a go with pro MMA? Come to me, I will do all I can to make you a beast.
People from around here would have to drive to those nearby larger metropolitan areas if they wanted to get with something like those guys you've mentioned. It's always pissed me off that our small town didn't have certain things, I don't care about restaurants and shopping, I care about the sports/athletics side of things, so I want to "Be the Change You Want to See" and I'm not gonna whine about what "we don't have" anymore. I'm gonna build something for this place, and we're gonna compete with those Tulsa & OKC metro cocksuckers. I want them to talk about those "Bartlesville kids" and how they are not to be underestimated. I want to start a farm that grows freak athletes.
Posted on 5/21/24 at 11:19 am to DrDenim
man i love to see it
and yea Jared gets fricking freaky results. he is known for the jumps but man the strength of his kids is what he should be known for. between his stuff, zac goodman and others i have mentioned you get a good feel for everything.
when you get a chance email me lsu777td gmail and ill give you some resources to help you along on the athletics side of things
and yea Jared gets fricking freaky results. he is known for the jumps but man the strength of his kids is what he should be known for. between his stuff, zac goodman and others i have mentioned you get a good feel for everything.
when you get a chance email me lsu777td gmail and ill give you some resources to help you along on the athletics side of things
Posted on 5/22/24 at 2:31 pm to lsu777
From last night:
W1D2 - Deadlift
Warm-Up Sets:
I still enjoy doing RDL's for my deadlift warm-up, gives me a little extra practice on an effective hip hinge movement, which is a simple but important element that I wasn't doing well with in the past. It's all good now.
RDL
45lb x 5 x 2, then 95lb x 5 x 2, and 135lb x 5
One final set, doing deadlifts from the floor now, just a double with 225lb.
Work Sets:
235lb x 5
270lb x 5
310lb x 8(AMRAP)
SuperSet of 1) neck curls & 2) EZ-bar skullcrushers
4 sets of 25 with 15lbs on the neck curls, 4 sets of 10 with 62lbs on the skullcrushers
Palms-facing pull-downs: 2 sets of 10 with 100lbs, very slow pull and release with a 1 second hold at the sternum
Notes:
Light weight, but that's okay, this is my favorite way of doing deadlift. Multiple sets, only once a week, sub-maximal enough to allow me to work on technique without being too taxing, can work on speed off the floor, but then the weight gets a little heavier without going into upper limit territory. I was a little disappointed in the AMRAP of 8 with 310, but then I reminded myself that I did this workout after mowing 1.5 acres and then walking around with a heavy weed trimmer strapped to my body and that was another 60 minutes of somewhat taxing labor. I'm 45, not 25, and I have to start doing a better job of accepting that and working "With" my age instead of trying in vain to deny my age. It's not like I'm incapable, it's that my capabilities are different and I have to respect that. So this workout was probably not my best performance because I did all that yard work first. That's fine. I've moved big weight in the past, and I'll do it again in the future, but I'm following Wendler's recommendation to be conservative with the weights on the bar. I know how it works, and it'll get heavy sooner rather than later.
Another thing I have to remind myself is that from July 2022 through March 2024 I was doing pretty consistent and aggressive lifting, most of that time was me doing various LP style programming. That is hard to keep up for that long. Towards the end of that period, I started to wise up and during the summer and fall of 2023 I started to give myself breaks from barbell based LP programs with things like PPSA Grasshopper, or DB Strength, just to de-emphasize the track of HEAVY BARBELL-->HEAVIER BARBELL-->EVEN HEAVIER BARBELL, because that just can't go on forever for anyone. I'm a low T beta cuck soy boy, so that'll kill me. But seriously, I am not on any AAS or TRT, and as best I know my Test is in the lower 300s, maybe higher 200s, so my ability to recover is not high and until I decide what I'm gonna do about my T and actually do it, I'll have to temper my expectations for myself in regards to training/recovery. I just took a break from the barbell with DB Strength, so I'm coming back to it after some time off and I decided to lower my maxes, use a 90% training max of those lowered maxes, and just not worry about bar weight so much for the meantime. Diet is my focus and I'm taking my fat cutting very seriously because it's nut cutting time, if I don't succeed in cutting fat, I will likely experience some serious health outcomes in the next 5 years.
W1D2 - Deadlift
Warm-Up Sets:
I still enjoy doing RDL's for my deadlift warm-up, gives me a little extra practice on an effective hip hinge movement, which is a simple but important element that I wasn't doing well with in the past. It's all good now.
RDL
45lb x 5 x 2, then 95lb x 5 x 2, and 135lb x 5
One final set, doing deadlifts from the floor now, just a double with 225lb.
Work Sets:
235lb x 5
270lb x 5
310lb x 8(AMRAP)
SuperSet of 1) neck curls & 2) EZ-bar skullcrushers
4 sets of 25 with 15lbs on the neck curls, 4 sets of 10 with 62lbs on the skullcrushers
Palms-facing pull-downs: 2 sets of 10 with 100lbs, very slow pull and release with a 1 second hold at the sternum
Notes:
Light weight, but that's okay, this is my favorite way of doing deadlift. Multiple sets, only once a week, sub-maximal enough to allow me to work on technique without being too taxing, can work on speed off the floor, but then the weight gets a little heavier without going into upper limit territory. I was a little disappointed in the AMRAP of 8 with 310, but then I reminded myself that I did this workout after mowing 1.5 acres and then walking around with a heavy weed trimmer strapped to my body and that was another 60 minutes of somewhat taxing labor. I'm 45, not 25, and I have to start doing a better job of accepting that and working "With" my age instead of trying in vain to deny my age. It's not like I'm incapable, it's that my capabilities are different and I have to respect that. So this workout was probably not my best performance because I did all that yard work first. That's fine. I've moved big weight in the past, and I'll do it again in the future, but I'm following Wendler's recommendation to be conservative with the weights on the bar. I know how it works, and it'll get heavy sooner rather than later.
Another thing I have to remind myself is that from July 2022 through March 2024 I was doing pretty consistent and aggressive lifting, most of that time was me doing various LP style programming. That is hard to keep up for that long. Towards the end of that period, I started to wise up and during the summer and fall of 2023 I started to give myself breaks from barbell based LP programs with things like PPSA Grasshopper, or DB Strength, just to de-emphasize the track of HEAVY BARBELL-->HEAVIER BARBELL-->EVEN HEAVIER BARBELL, because that just can't go on forever for anyone. I'm a low T beta cuck soy boy, so that'll kill me. But seriously, I am not on any AAS or TRT, and as best I know my Test is in the lower 300s, maybe higher 200s, so my ability to recover is not high and until I decide what I'm gonna do about my T and actually do it, I'll have to temper my expectations for myself in regards to training/recovery. I just took a break from the barbell with DB Strength, so I'm coming back to it after some time off and I decided to lower my maxes, use a 90% training max of those lowered maxes, and just not worry about bar weight so much for the meantime. Diet is my focus and I'm taking my fat cutting very seriously because it's nut cutting time, if I don't succeed in cutting fat, I will likely experience some serious health outcomes in the next 5 years.
Posted on 5/22/24 at 3:25 pm to DrDenim
quote:
Diet is my focus and I'm taking my fat cutting very seriously because it's nut cutting time, if I don't succeed in cutting fat, I will likely experience some serious health outcomes in the next 5 years.
good, thats what matters
if you really want a 531 template to get you in shape, 531 kryptea supersetting both aux lifts between the main sets will have your arse breathing like a freight train for sure.
Posted on 5/22/24 at 5:28 pm to lsu777
This Krypteia has been mentioned before and I've done my best to read about it without actually buying the direct source from Jim. Having read several reviews by people and getting a rough idea of what it's about, it could work good for me, but I may stick with my current approach too. Lots of different ways to skin this cat. I'm getting backed up on my book reading in general, and then I look at the pile of just training specific books I have and it's kinda getting daunting. I bought a bundle of books from Westside, 10 of Louie's books for $99, so I've got a lot of summer reading. No romance novels on the beach for me. I'll shoot you an email.
Posted on 5/22/24 at 7:34 pm to DrDenim
My son finishes krypteia in less than 20 mins. That seems too fast but that’s using accurate training maxes. He uses 50lb dumbbells for the other stuff, so it’s not like it’s 5lb weights. LSU, is that enough?
Posted on 5/22/24 at 8:07 pm to bamaguy17
That's too fast for me, I'd have to start over and do everything a second time 
I also don't have much equipment outside of my barbell and plates, Krypteia would be difficult for me to do as I only have 10lb dumbbells and a pair of loadable db handles that are cheap and a pain in the arse to frick with. Sometime this year I'll invest in a nice pair of powerblocks or nuobells.
I also don't have much equipment outside of my barbell and plates, Krypteia would be difficult for me to do as I only have 10lb dumbbells and a pair of loadable db handles that are cheap and a pain in the arse to frick with. Sometime this year I'll invest in a nice pair of powerblocks or nuobells.
Posted on 5/22/24 at 8:14 pm to DrDenim
Oh he’s gassed but when I tried it last year it took me about 35 mins for the main stuff. There’s still jumps, throws, facepulls, and I always throw in rows as well. So, the whole workout takes him 35-40 mins, just the main is less than 20 mins
This post was edited on 5/22/24 at 8:15 pm
Posted on 5/22/24 at 8:19 pm to bamaguy17
Okay, I gotcha, that makes more sense.
I just like doing my lifting the leisurely way, and doing my conditioning separately as it's own thing. I can get away with doing this because I'm spoiled with time. I'm gonna start working again soon, and that may not be the case a few months from now, or I may just decide I want to devote more time to other shite and therefore I need to make my training sessions as brief as possible and efficient, and Krypteia sounds like a very efficient template.
I just like doing my lifting the leisurely way, and doing my conditioning separately as it's own thing. I can get away with doing this because I'm spoiled with time. I'm gonna start working again soon, and that may not be the case a few months from now, or I may just decide I want to devote more time to other shite and therefore I need to make my training sessions as brief as possible and efficient, and Krypteia sounds like a very efficient template.
Posted on 5/22/24 at 8:27 pm to DrDenim
Im with you. I hate the “hur hur powerlifter taking a nap between sets” crowd. Sure I only need a minute rest doing fricking lat raises. Hit 505 for 5 on squats and tell me how much rest you damn need.
Posted on 5/22/24 at 8:45 pm to bamaguy17
Indeed, Oh, how I've been there, for sure 
Oh, how I've been there, for sure Posted on 5/23/24 at 9:55 am to bamaguy17
quote:
My son finishes krypteia in less than 20 mins. That seems too fast but that’s using accurate training maxes. He uses 50lb dumbbells for the other stuff, so it’s not like it’s 5lb weights. LSU, is that enough?
It honestly depends on training age but that seems a little fast. Remember, main sets are not a fast as possible thing. We want to take our time during the 5 pros after you do the super set
if he can do it in 20 min though, right now that is fine. That means he is in great shape. really should be shooting to complete in 45 min or less. as he gets stronger that will change and he will have to take longer between the sets so it will creep up to around 45 min
if you think he isnt getting enough work, you can do both exercises between main sets
so for Squats and Deads, you would do a set of dips and a set of chins between each set of 5 pros and FSL sets. This will slow it down and get more volume and then you end with 100-200 facepulls as he describes in the book.
could do both the DB SLDL and the Goblet squats between bench and press.
make sure you are getting 10 reps on each of the aux lifts.
Posted on 5/23/24 at 9:58 am to bamaguy17
quote:
Oh he’s gassed but when I tried it last year it took me about 35 mins for the main stuff. There’s still jumps, throws, facepulls, and I always throw in rows as well. So, the whole workout takes him 35-40 mins, just the main is less than 20 mins
like i mentioned, jim says main part....goal is to finish in 45 min or less. if he is finishing that fast, prolly need to up a little on the training maxes or just keep progressing, it will slow down as weight gets up
and remember...this is for performance....longer rest breaks lead to more motor recruitment. also the whole have to go fast thing....more rest equals more strength and hypertrophy stays the same, evenly slightly improves with longer rest breaks.
Posted on 5/23/24 at 7:06 pm to lsu777
W1D3 - Bench Press
Warm-Up: banded face pulls and pull aparts, some KB swings, some rope skipping, some slam dancing and pogo-ing, un-ironic fist pumping, etc. Still jamming on this German "electro-Krunch, scream-0" band named Electric Callboy, gettin' righteously pumped .....basically.... like all day. All day it's like I'm cumming.
BP: 45lb x 5 x 2, 135lb x 5, 185lb x 2, 225lb x 1
Work Sets:
215lb x 5
250lb x 5
285lb x 11(AMRAP)
Add-Ons:
1. SuperSet neck extensions & EZ-bar curls
4 x 25 with 15lbs on neck
4 x 15 with 42lbs on curls
2. Negative chins - 6 singles (10 second down count) 120 sec rest
3. Nordic curls - 3 sets of 5 with banded assistance(65lbs)
Notes:
Today was suspiciously easy, I think I know why, but I have been sleeping even better than normal lately. Oh, there's also the vastly improved diet. I no longer eat a huge amount of junkfood right before trying to sleep. I'm maintaining a consistent deficit, so I shouldn't feel stronger, but I think the better diet in terms of food choice, meal timing, etc is helping me sleep better.
Also, through a little experimentation I've found that while I can go a couple days with almost zero carbs, however on day 3 I start to get cravings and these thoughts just pop in my head, "Hey, a small pizza wouldn't be so bad, right?", and that has led me to decide that every third day I'm gonna re-feed myself with a good amount of carbs.
Just to keep that evil inner voice silent, before it even thinks about piping up about how great Funyuns are and how I could totally eat some Funyuns and probably a meatball sub because "You work out hard, enjoy a little treat, man."
I tell it, "NO, frick off, I'm doing something! I'm not eating that fricking garbage, Randy!", (I named my inner voice Randy because my inner voice strangely, kinda sounds like Randy Moss). Monday & Tuesday were low carb days (less than 50g), Wednesday was over 200g carbs, so today I'm feeling those extra carbs I think. Tomorrow is SQUAT! and I can't wait.
Here is my reminder to not skip leg days, the dog brought me this one day, is it a threat? Like the horse head in Godfather? I'll never know.
Warm-Up: banded face pulls and pull aparts, some KB swings, some rope skipping, some slam dancing and pogo-ing, un-ironic fist pumping, etc. Still jamming on this German "electro-Krunch, scream-0" band named Electric Callboy, gettin' righteously pumped .....basically.... like all day. All day it's like I'm cumming.
BP: 45lb x 5 x 2, 135lb x 5, 185lb x 2, 225lb x 1
Work Sets:
215lb x 5
250lb x 5
285lb x 11(AMRAP)
Add-Ons:
1. SuperSet neck extensions & EZ-bar curls
4 x 25 with 15lbs on neck
4 x 15 with 42lbs on curls
2. Negative chins - 6 singles (10 second down count) 120 sec rest
3. Nordic curls - 3 sets of 5 with banded assistance(65lbs)
Notes:
Today was suspiciously easy, I think I know why, but I have been sleeping even better than normal lately. Oh, there's also the vastly improved diet. I no longer eat a huge amount of junkfood right before trying to sleep. I'm maintaining a consistent deficit, so I shouldn't feel stronger, but I think the better diet in terms of food choice, meal timing, etc is helping me sleep better.
Also, through a little experimentation I've found that while I can go a couple days with almost zero carbs, however on day 3 I start to get cravings and these thoughts just pop in my head, "Hey, a small pizza wouldn't be so bad, right?", and that has led me to decide that every third day I'm gonna re-feed myself with a good amount of carbs.
Just to keep that evil inner voice silent, before it even thinks about piping up about how great Funyuns are and how I could totally eat some Funyuns and probably a meatball sub because "You work out hard, enjoy a little treat, man."
I tell it, "NO, frick off, I'm doing something! I'm not eating that fricking garbage, Randy!", (I named my inner voice Randy because my inner voice strangely, kinda sounds like Randy Moss). Monday & Tuesday were low carb days (less than 50g), Wednesday was over 200g carbs, so today I'm feeling those extra carbs I think. Tomorrow is SQUAT! and I can't wait.
Here is my reminder to not skip leg days, the dog brought me this one day, is it a threat? Like the horse head in Godfather? I'll never know.
Posted on 5/25/24 at 12:18 am to DrDenim
W1D4 - SQUAT!
Warm-Up: lots of air squats, I feel very stiff today after a week full of new stuff and a heavy (heaviest I've ever gone-45lbs) ruck on Wednesday. Jumpin rope, KB swings, face pulls and pull-a-parts, but lots of air squats is what I like to do on SQUAT! day.
45lb x 5 x 2, 135lb x 5, 225lb x 5, 315lb x 2
Work Sets:
290lb x 5
330lb x 5
375lb x 8(AMRAP)
Notes:
Pissed the day away kinda. Don't feel like doing anything else, so no Add-Ons tonight, by body is stiff and I got the most important thing done...SQUAT! Also, it can't be underestimated....the power of the deficit. I'm doing "too good" of a job on being in an deficit. I'm sure we've all been there, start a new diet, cut, nutritional program, etc, and you come out of the gate hot...really kicking it's arse you think. You planned for a 300 calorie deficit, but you've been averaging 800 calorie deficits. Whoo-hoo?
Right?
Wrong. Stick to the program dingus, it's only been 5 days and this is a 12 week cut. So I need to do a better job eating. I am eating a lot of boneless skinless chicken thighs, and 80/20 ground beef. It works as advertised. I'm satiated, but I cannot start off week 1 by eating 1000 calories under target, I think I felt the effects of that a little bit tonight. 375lbs didn't feel heavy, but I just didn't have the drive to really attack it. It's too early to feel like this, so I need to hit my total calorie and fat targets tomorrow so I don't stall out(Sunday is the weekly 24-hr fast, but this week I may suspend it for 1 time as it may be wise to "catch up" as I am REALLY in a huge deficit overall for the week).
However, I'm either hitting the protein target or getting damn close every day. It's the fat I'm missing out on, which is the opposite from where I'm usually at with my standard junk food diet. Still, with the amount of cheese and avocados I've been eating I'm surprised my fat intake is so low. Obviously, I am low on carbohydrates most days as that is my intent, but it's kind of amazing how IN CONTROL of my appetite I am in the absence of ultra high processed junk food. It's like a major signal has been completely disabled inside my brain. It used to go off with the regularity of church bells, reminding me to consume Funyuns and frozen pizzas and Doritos, but no more of that I guess. I suppose if I need more fat I'll eat a bunch of nuts.
Uhhggg, that sounded bad. Try again...I will consume more nuts.....no no no
Oh, frick it, Ghostbusters is on!
Warm-Up: lots of air squats, I feel very stiff today after a week full of new stuff and a heavy (heaviest I've ever gone-45lbs) ruck on Wednesday. Jumpin rope, KB swings, face pulls and pull-a-parts, but lots of air squats is what I like to do on SQUAT! day.
45lb x 5 x 2, 135lb x 5, 225lb x 5, 315lb x 2
Work Sets:
290lb x 5
330lb x 5
375lb x 8(AMRAP)
Notes:
Pissed the day away kinda. Don't feel like doing anything else, so no Add-Ons tonight, by body is stiff and I got the most important thing done...SQUAT! Also, it can't be underestimated....the power of the deficit. I'm doing "too good" of a job on being in an deficit. I'm sure we've all been there, start a new diet, cut, nutritional program, etc, and you come out of the gate hot...really kicking it's arse you think. You planned for a 300 calorie deficit, but you've been averaging 800 calorie deficits. Whoo-hoo?
Right?
Wrong. Stick to the program dingus, it's only been 5 days and this is a 12 week cut. So I need to do a better job eating. I am eating a lot of boneless skinless chicken thighs, and 80/20 ground beef. It works as advertised. I'm satiated, but I cannot start off week 1 by eating 1000 calories under target, I think I felt the effects of that a little bit tonight. 375lbs didn't feel heavy, but I just didn't have the drive to really attack it. It's too early to feel like this, so I need to hit my total calorie and fat targets tomorrow so I don't stall out(Sunday is the weekly 24-hr fast, but this week I may suspend it for 1 time as it may be wise to "catch up" as I am REALLY in a huge deficit overall for the week).
However, I'm either hitting the protein target or getting damn close every day. It's the fat I'm missing out on, which is the opposite from where I'm usually at with my standard junk food diet. Still, with the amount of cheese and avocados I've been eating I'm surprised my fat intake is so low. Obviously, I am low on carbohydrates most days as that is my intent, but it's kind of amazing how IN CONTROL of my appetite I am in the absence of ultra high processed junk food. It's like a major signal has been completely disabled inside my brain. It used to go off with the regularity of church bells, reminding me to consume Funyuns and frozen pizzas and Doritos, but no more of that I guess. I suppose if I need more fat I'll eat a bunch of nuts.
Uhhggg, that sounded bad. Try again...I will consume more nuts.....no no no
Oh, frick it, Ghostbusters is on!
Posted on 5/27/24 at 11:08 pm to DrDenim
W2D1 - Press
Warmup: KB swings, banded face pulls and pull-a-parts
Press: 45lb x 5 x 2, 95lb x 5 x 2
Work Sets:
140lb x 5
160lb x 5
185lb x 10(AMRAP)
Notes:
This is week #2 of 5/3/1 and week #2 of my 12 week cut. I did fine with the first week's training and I did 90% fine with the first week's cutting. I under-fed myself and tried to catch up on the weekend and over did it. Overall, I ended up with a 1852 caloric deficit for the week. That's what I have to do, but Saturday and Sunday were costly mistakes that I should learn from.
Starting off this week, session #1 was great, just gonna focus on doing the 1 main lift and let the additional stuff slide. Ultimately I did decide to add weight to the bar because my initial estimate on my press max/starting point was way off and it was too easy, so I added 10lbs to each working set and it was much better. I still got 10 reps on the AMRAP, but I'm not adding any more weight to the bar(adding weight to the bar session to session is not part of the original 5/3/1 template, and I'm going to follow that one for now). Again, I need to start training like I'm in a cut and expecting that my training will not be like it is when I'm, let's say...."Eating more than enough"...it should be hard to get through, I shouldn't necessarily feel strong, and I probably shouldn't be feeling as if I'm getting stronger week to week in leaps and bounds. If I am, it's probably because I'm not in a deficit.
I am also going to stop being such an aggressive walker. I walk too much. Walking is great, but again, if I expect to consistently maintain a deficit, then I need to behave like it. In the past (even though I know you can't out-exercise/train a bad diet) I have been guilty of overdoing it with cardio and lifting, hoping in vain it will save me from my dietary frickups.
No more. For a year now I have had a step tracker on my wrist and I've been shooting for 60-70 minutes a day of walking. My step counts show it. My resting heart rate shows it. My waistline and scale DO NOT show it. I'm going to look at the past as a learning experience and accept that a lot of what helps create my monstrous appetite may be all the walking I've been doing. Maybe if I cap my daily walking at 30 minutes and only do that 5 days a week(still allowing myself 1 day a week for 15-20 minutes of high intensity cardio for cardiovascular health/strength) I will have better and more consistent control of my appetite. That's gonna be the plan going forward.
Warmup: KB swings, banded face pulls and pull-a-parts
Press: 45lb x 5 x 2, 95lb x 5 x 2
Work Sets:
140lb x 5
160lb x 5
185lb x 10(AMRAP)
Notes:
This is week #2 of 5/3/1 and week #2 of my 12 week cut. I did fine with the first week's training and I did 90% fine with the first week's cutting. I under-fed myself and tried to catch up on the weekend and over did it. Overall, I ended up with a 1852 caloric deficit for the week. That's what I have to do, but Saturday and Sunday were costly mistakes that I should learn from.
Starting off this week, session #1 was great, just gonna focus on doing the 1 main lift and let the additional stuff slide. Ultimately I did decide to add weight to the bar because my initial estimate on my press max/starting point was way off and it was too easy, so I added 10lbs to each working set and it was much better. I still got 10 reps on the AMRAP, but I'm not adding any more weight to the bar(adding weight to the bar session to session is not part of the original 5/3/1 template, and I'm going to follow that one for now). Again, I need to start training like I'm in a cut and expecting that my training will not be like it is when I'm, let's say...."Eating more than enough"...it should be hard to get through, I shouldn't necessarily feel strong, and I probably shouldn't be feeling as if I'm getting stronger week to week in leaps and bounds. If I am, it's probably because I'm not in a deficit.
I am also going to stop being such an aggressive walker. I walk too much. Walking is great, but again, if I expect to consistently maintain a deficit, then I need to behave like it. In the past (even though I know you can't out-exercise/train a bad diet) I have been guilty of overdoing it with cardio and lifting, hoping in vain it will save me from my dietary frickups.
No more. For a year now I have had a step tracker on my wrist and I've been shooting for 60-70 minutes a day of walking. My step counts show it. My resting heart rate shows it. My waistline and scale DO NOT show it. I'm going to look at the past as a learning experience and accept that a lot of what helps create my monstrous appetite may be all the walking I've been doing. Maybe if I cap my daily walking at 30 minutes and only do that 5 days a week(still allowing myself 1 day a week for 15-20 minutes of high intensity cardio for cardiovascular health/strength) I will have better and more consistent control of my appetite. That's gonna be the plan going forward.
Posted on 5/28/24 at 7:20 am to DrDenim
biggest thing i have found that helps me is banking calories if i know we are going to dinner with someone or cooking something that i know i will eat and will put me over calories.
i bank them throughout the week and then ill do IF until that meal on the weekend. helps me stay within limits
i bank them throughout the week and then ill do IF until that meal on the weekend. helps me stay within limits
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