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re: Daily Strength Check-In
Posted on 1/10/19 at 11:36 am to Dixie Normus
Posted on 1/10/19 at 11:36 am to Dixie Normus
I’ve been in a calorie deficit for a whole and upped my protein intake. It’s hard and I eat my weight in protein, but it can be done.
0
Posted on 1/10/19 at 12:44 pm to Dixie Normus
quote:
Sounds like I’m gonna drop some casein. I’m just concerned that if I don’t keep my protein intake high I’ll lose muscle which I certainly don’t want to do
Nah, I wouldn't worry. Breaking down muscles is the last thing the body wants to do as it is 1) an intensive process energy wise to do, and 2) and intensive process to reverse. It is just stressful on the body and it would rather not go through that.
Just be aware of the adaptation and loss of performance early on. I think we discussed this as the water loss contributing to not being able to bring all of your previous strength to bear...who knows....anyway, once adapted you'll lean out and find performance will be there again.
Posted on 1/10/19 at 1:08 pm to Junky
exactly, that isnt going to happen. But losing a lbs every 10 days isn't worth dieting over imo
Posted on 1/10/19 at 5:15 pm to lsu777
Sounds good dudes. I’ll report back with my results in a couple weeks.
Posted on 1/10/19 at 9:33 pm to Dixie Normus
quote:
Sounds good dudes. I’ll report back with my results in a couple weeks.
Brother, we'll try not to bullshite you. You do you, see how it feels and let us know. I just want you to know what to expect. I know 777 knows his shite on lifting so he'll get you right. shite, we agree on 99.95% of everything.
Honestly, I've been in too many long, drag out nonsense bullshite arguments that I could care less anymore because I've been ahead of the nutrition game for 5 years now. I literally sat down and read for 5 years, books, studies, nonsense - I've seen it all. If keto is you - then keto it up because it is awesome. I wont tell you what I do because I don't want to push anything as I am a novice lifter, but I smell bullshite on nutrition a mile away. That keto thread is ok. There is some nonsense in there but the overall keto message is more important than my OCD of what science says.
In closing - this board is happy you are taking the steps to improve your life in a positive way. That is the biggest message that should be celebrated.
Posted on 1/11/19 at 12:14 pm to Junky
Oh I’ve been on the lifting and nutrition train for a while. It’s not my first diet haha. Just giving keto a shot because my fiancé was doing it, so I figured, frick it, I’ll do it too. I’ve just been fishing for info from people that haven’t taken a bath in cult-juice 
Posted on 1/11/19 at 7:01 pm to Dixie Normus
Power Cleans 155x3; 175x3; 195x3
Squats 320 3x5; AMRAPx1 (10)
Bench 235 2x5; AMRAPx1 (5)
V-Bar Lat Pulls 3x10
Tri push down 3x10
Curls 3x10
Shoulder Flies 3x10
Felt good until I finished squats. Crashed almost immediately. The rest was a struggle.
Squats 320 3x5; AMRAPx1 (10)
Bench 235 2x5; AMRAPx1 (5)
V-Bar Lat Pulls 3x10
Tri push down 3x10
Curls 3x10
Shoulder Flies 3x10
Felt good until I finished squats. Crashed almost immediately. The rest was a struggle.
Posted on 1/11/19 at 9:42 pm to DeafJam73
Heavy day. It was an adventure with the strained calf.
1x5 on squats. Added 5 lb to last week, so a success. I was worried about the walkout, but that was smooth and the weight flew up.
1x5 bench. Added 5 lb again, this was also pretty straightforward.
1x2.5 on dead. This was a disappointment, as I wanted 3. I felt the calf the most here, so hopefully healing it will let me get 3 with 445 next week.
Finished with some light good morning and terminal knee extensions, then some sledgehammer and farmers walk holds (not ready to walk). Icing time now.
1x5 on squats. Added 5 lb to last week, so a success. I was worried about the walkout, but that was smooth and the weight flew up.
1x5 bench. Added 5 lb again, this was also pretty straightforward.
1x2.5 on dead. This was a disappointment, as I wanted 3. I felt the calf the most here, so hopefully healing it will let me get 3 with 445 next week.
Finished with some light good morning and terminal knee extensions, then some sledgehammer and farmers walk holds (not ready to walk). Icing time now.
Posted on 1/14/19 at 9:34 am to Rep520
Pretty good chest day on Saturday.
Flat BB Bench:
225 x 10 (first time hitting 10 reps in a while; definitely could have gotten 1-2 more reps if I'd gone for it)
245 x 5 x 2
Decline BB bench:
185 x 10
205 x 8 x 2
Incline cable press
Incline close grip DB press
45 lb weighted dips (10 x 3)
Flat BB Bench:
225 x 10 (first time hitting 10 reps in a while; definitely could have gotten 1-2 more reps if I'd gone for it)
245 x 5 x 2
Decline BB bench:
185 x 10
205 x 8 x 2
Incline cable press
Incline close grip DB press
45 lb weighted dips (10 x 3)
Posted on 1/14/19 at 8:51 pm to Fe_Mike
Another Monday of getting my butt kicked by volume day. Calf is feeling much better.
Week 4, 5x5 squat with 5 more lb than last week.
Wife wasn't there for most, so only 5x12 on weighted, feet elevated pushups.
5x2 DL with 405 and a forced stop by the isometric platform 2 inches off ground. A few KB swings in between to get the hips working. These were death. The pause with a relatively heavy weight was killer.
Week 4, 5x5 squat with 5 more lb than last week.
Wife wasn't there for most, so only 5x12 on weighted, feet elevated pushups.
5x2 DL with 405 and a forced stop by the isometric platform 2 inches off ground. A few KB swings in between to get the hips working. These were death. The pause with a relatively heavy weight was killer.
Posted on 1/14/19 at 9:03 pm to Rep520
Rep what program are you running?
Posted on 1/14/19 at 9:35 pm to lsu777
Power Cleans 155x3; 175x3; 195x3
Squats 325 2x5; AMRAPx1 (7)
OHP 147.5 2x5; AMRAPx1 (6)
Wide Grip Lat Pulls 3x10
Skull Crushers 3x10
Preacher Curls 3x10
Chest Flies 3x10
Squats were pretty bleh. Rep 7 came up weird, so I racked it.
Squats 325 2x5; AMRAPx1 (7)
OHP 147.5 2x5; AMRAPx1 (6)
Wide Grip Lat Pulls 3x10
Skull Crushers 3x10
Preacher Curls 3x10
Chest Flies 3x10
Squats were pretty bleh. Rep 7 came up weird, so I racked it.
Posted on 1/14/19 at 9:39 pm to lsu777
quote:
Rep what program are you running?
Texas method template with powerlifting tweaks. This as the base:
Subbing deads for power cleans on Mondays (and weighted pushups when I can't bench). Bench and a little extra pressing volume on Wed. To compensate for deads/volume, I'm dialing back the reps on deads. A little GPP on Tues and/or Saturdays depending on how I feel.
Posted on 1/15/19 at 8:27 pm to Rep520
Random GPP.
Did 8 supersets of strongman. All 8, did two reps of 200 LB sandbag tossed over my shoulder. Other half, 4 were yoke waiters walks, 4 were farmers holds.
Didn't walk with the farmers bc of the calf, although it is feeling almost as good as new and I probably could have. Had 200 LB per hand, so I chickened out.
Did 8 supersets of strongman. All 8, did two reps of 200 LB sandbag tossed over my shoulder. Other half, 4 were yoke waiters walks, 4 were farmers holds.
Didn't walk with the farmers bc of the calf, although it is feeling almost as good as new and I probably could have. Had 200 LB per hand, so I chickened out.
Posted on 1/16/19 at 7:24 am to Rep520
MOAR chest
BB Flat Bench:
275 x 2
225 x 10
205 x 12
Incline DB 60 x 10ish x 3
Seated cable fly
25kg weighted dips 10 x 3
BB Flat Bench:
275 x 2
225 x 10
205 x 12
Incline DB 60 x 10ish x 3
Seated cable fly
25kg weighted dips 10 x 3
Posted on 1/16/19 at 8:42 pm to Fe_Mike
Power Cleans 155x3; 175x3; 195x3
Deads 360 2x5; AMRAPx1 (8)
Bench 237.5 2x5; AMRAPx1 (7)
V-Bar Lat Pulls 3x10
Tri Push Downs 3x10
Curls 3x10
OH Dumbbell Press 3x10
Today felt good. Just spent $35 on sushi. It fit my macros and I’m still in caloric deficit. No regrets.
Deads 360 2x5; AMRAPx1 (8)
Bench 237.5 2x5; AMRAPx1 (7)
V-Bar Lat Pulls 3x10
Tri Push Downs 3x10
Curls 3x10
OH Dumbbell Press 3x10
Today felt good. Just spent $35 on sushi. It fit my macros and I’m still in caloric deficit. No regrets.
Posted on 1/16/19 at 8:50 pm to DeafJam73
Hoping that I'm not sick. Throat is sore and felt really weak today. Recovery day.
2x5 SSB squats at 225. 3x8 RDL's. 3x15 weighted pushups in giant sets with board press and side laterals.
Did some gorilla grip bloodflow restriction training to end things.
2x5 SSB squats at 225. 3x8 RDL's. 3x15 weighted pushups in giant sets with board press and side laterals.
Did some gorilla grip bloodflow restriction training to end things.
Posted on 1/17/19 at 12:31 pm to Rep520
Back day. I hate back day.
25 lb weighted pullups (3 x 5)
Lat cable raises (17.5 x 10 x 3) + Face pulls (80lb x 10 x 3) supersets
Seated cable rows (160ish x 8 x 3)
Hex shrugs (205 x 10 x 3)
Lat cable pull downs
Did some inverse dumbbell fly things as well, I dunno
Back day just aint the same without deadlifts.
25 lb weighted pullups (3 x 5)
Lat cable raises (17.5 x 10 x 3) + Face pulls (80lb x 10 x 3) supersets
Seated cable rows (160ish x 8 x 3)
Hex shrugs (205 x 10 x 3)
Lat cable pull downs
Did some inverse dumbbell fly things as well, I dunno
Back day just aint the same without deadlifts.
Posted on 1/17/19 at 4:01 pm to Fe_Mike
No deads on back day? Bro. Do you even lift?
Jk.
Jk.
Posted on 1/17/19 at 5:32 pm to DeafJam73
It's sad man. I'm the "skip leg day" poster boy right now. I gotta start wearing pants to the gym to hide my shame.
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