I wont be doing too much with diet for now. Im coming off a cyclical keto diet that I used for cutting before my trip. If I cut again Ill probably be using the same diet...it is based on The Anabolic Diet by DiPasquale. For my bulk Ill be trying to eat probably 500~ish above maintenance and about 225g/protein a day. Other than that not too worried about what exactly I eat. It will be cleanish altho I tend to eat dirty sometimes...esp. when Im drinking or hungover
I will be warming up prior to each workout using mobility drills from Magnificent Mobility (DVD) by Cressey and Robertson. I will also be doing mobility drills every off day for 10-15 minutes. I already feel like my mobility is up a lot since starting this program.
Sleep - Most important obv, hopefully will be able to get 8-10 hrs/day.
Contrast Showers - I use these pretty liberally, they seem to help a lot. If the program gets really tough I may take one after every workout, or sometimes even every day. I also use contrast baths for my hands if I have been doing a lot of grip training.
SMR/Deep Tissue Massage - I will be using techniques from Self-Myofascial Release, Purpose, Methods and Techniques (Robertson) including foam roller work, medicine ball work, and tennis/lacrosse ball work. I will also be going in periodically for deep tissue/sports massages.
Active Recovery - My light workouts and mobility work should help promote active recovery.
Stuff Im currently reading or have read lately. Might write some reviews in my log when I finish some of the stuff, or I might put them in the "What are you reading" thread.
Starting Strength (Rippetoe/Kilgore) - Obv...
Practical Programming (Rippetoe/Kilgore/Pendlay) - A lot of my ideas for my intermediate programming came from this book. Now that Ive read through it a couple times, its a great book that makes programming very understandable. Doesnt have too much scope beyond programming, but its great at what its meant for.
Westside Barbell Articles (http://www.westside-barbell.com/articles.htm
) - I have incorporated a few of their methods into my training already and their influence on my program will continue to grow as I reach more advanced levels. Next addition to my program will be bands for a variety of purpose.
Super Strength (DeFranco) (DVD) - Meh...I wish he'd gone into more detail about the actual programming he uses in his program. Does have some good videos of how to do some of the more advanced exercises with chains/bands etc. Also has some interesting thoughts on the DE Method. Oh yah, also has some hot girl showing some mobility stuff (including supine bridges aka. thrusts off the ground
) and hot girl doing box squats (and really relaxing/contracting her hips...) Overall ok, but coulda been better imo.
EliteFTS Exercise Index Bench Press (Video) - Pretty good info here on bench press and bench press variants. Pretty detailed, has band/chain info etc. Havent gotten all the way through it yet.
EliteFTS Exercise Index Squat/Deads (Video) - A lot like the bench video, good info on squatting powerlifter style and some good deadlift stuff too...good info on variants as well. Again, havent gotten through.
Designing Strength Training Programs and Facilities (Boyle) - Seems pretty good...sort of skimmed through this so far.
Muscle Revolution (Waterbury) - Good book...great variety and goes into pretty good detail on a lot of subjects. I need to go over this one again to absorb a bit more of it.
Black Book of Training Secrets (Thibaudeau) - Another really good book with tons of info/detail on a variety of subjects. Again, I need to go through this again probly a couple times..
Theory And Application of Modern Strength and Power Methods (Thibaudeau) - Not as good as BBTS, but still has some good stuff in it. Some good stuff on bands/chains/plyos/weight releasers. Some weird stuff on negatives/isometrics/EMS.
Vertical Jump Bible (Baggett) - Great book on plyos/vertical jump training. Very scalable to anyones needs and easy to understand. Goes into a lot of detail and helped me to the point where I think I could program my own plyo-intensive program. Also debunks a lot of vertical jump training myths.
Westside Seminars (DVD) - Seminar series from WSB...just started this but Im sure itll be pretty good. Also has a long interview with Louis at the end.
Anabolic Diet (DiPasquale) - Good cyclical keto diet...very low carb approach. Great for losing bodyfat fast...ran this for a few weeks before vacation with good results, altho I think my results would have been better if I had been able to stay on longer. Not too hard to follow this diet either which is nice.
Anabolic Solution for Powerlifters (DiPasquale) - Updated version of anabolic diet with more of a focus on powerlifting. Just barely skimmed through this, will probably full read before next cutting cycle.
Ultimate Diet 2.0 (McDonald) - Good book with lots of info on nutrition. The diet is supposed to be awesome but hard to follow...I dont particularly want to run the diet since it incorporates it's own training schedule which I dont like. Good book tho whether you are running the diet or not.
Gourmet Nutrition (Berardi) - Been highly recommended...I have it but havent started it yet. Maybe soon, maybe not tho since I have a lot of stuff to read and not too concerned about diet atm. Def. before next cutting cycle tho.
Magnificent Mobility (Cressey/Robertson) (DVD) - Great DVD on mobility training. I use a ton of stuff from this DVD in my warmups and on off days. Tons of demonstrations and charts that show exactly how you are supposed to do the drills. Also shows common mistakes and multiple camera angles. Very nice and easy to follow.
Building the Efficient Athlete (Cressy/Roberston) (DVD) - Pretty long set of DVDs on mobility and movement. Has some good stuff on functional anatomy and correcting movement/postural issues. Very dry and long tho and has been hard for me to get through..hopefully soon
Also a good section on specific exercise instrucion (proper form etc) and which movement problems cause different common problems in the barbell exercises.
Self-Myofascial Release, Purpose, Methods and Techniques (Robertson) - Good, although short, book on SMR. Very thorough but easy to understand. Describes methods of using foam rollers of different densities, medicine balls, tennis/lacrosse balls, and "The Stick" for SMR. Goes thru methods on TONS of different areas of the body.
Inside Out (Roberston/Hartman) (DVD) - Another DVD I havent started...supposed to be another good one on mobility etc. Will get around to this eventually...
Well that's it for now. Pretty TLDR I know, but its nice for me to have a clean sheet to start from with a list of where I am and what Im doing
Hopefully the progress goes well.