How long are you "doing" RFL?

"2 weeks"

Gonna guess -4 lbs as the end result.

Seems like a reasonable guess since I'm at -4.5lbs now... I mean it's effectively over right now, I guess, since I'm not really following it for the "last" 4 days? -4.5lbs of fat in 10 days seems pretty good to me, noting measurement imprecision (& inaccuracy).

I can see how to a new dieter this wouldn't be an optimal approach for long-term compliance, but for me it was fine. I'll probably take a week off, eat reasonably but unrestricted, then start some sort of flexible dieting. Logged or not, I haven't decided. Mainly though I'll want to lift and walk more, because that's what I enjoy. K.

Diet summary: -4lbs.
Final measurement 249 20.9%bf. Lots of noise and probably worthless data. I feel fine and slightly less fat, maybe. I'm not doing that again I just want to lift and walk. k.

lift 4.25.17
bw 249

bench
102x5x2
102x10 @8

squat
120x5x2

fs
110x3x2

p jerk
60x2x2
80x2
90x2
100x2
106x2

My left shoulder has the mobility of rock. A literal rock, not the dude. So, I will work on that. k.

Great, sounds like you are finally ready for a cut

why

Rocks

ETA last workout was actually Mon 4/24/2017, I wrote 4/25 which was wrong. k.

Wed 4/26/17
kg / lbs (lifted in lbs today, gonna record both since I'm back and forth between gym near home, home, & travel)

Press
64 / 140 x5x2
64 / 140 x5x1+ (10)

Hang Snatch
75 / 165 x2x5
~75%???

Hang Clean
94 / 205 x2x5
~65-70%?

Rack pull
144 / 315 x5x3
Focused on speed and staying tight. Felt light as a feather.

Walked 22k steps yesterday, so I felt a little tight today.

k.

4/29/17

Fs 104/230 x3x5

Beach

K.

Looks like we can start training together.

k

5.1.2017

Woke up at 4am, sat on a plane for a couple of hours, so... just took my time today. Felt kinda tight. Not bad overall though.

lifted in lbs

Mon 5/01/17

Bench
104 / 230 x5x2
104 / 230 x7
Kept maybe 2-3 reps in the tank because my shoulders felt ****ty and there were only likely idiots and "ifbb pros" around from whom to request a spot, so I didn't have a spotter.

Back Squat
128 / 280 x5x3
easy

Front Squat
117 / 260 x3x3
easy

Power Jerk
109 / 240 x2x3
"Not great"

5.2.2017
Hurt my back (mild, but in old injury spot) walking. I was out of town but I guess it rained like end times here and I stepped in some grass and there was like a mini sinkhole(?). Anyway. I am fine, I guess. I'll see when I'm lifting. I can move around. Minor.

5.3.2017
Hurt my neck getting up after morning meditation, bc I was favoring my sore back. Prob not that uncommon.

Shoulder felt k tho. All is not lost.

OT/blog!:
Speaking of loss If anyone has dealt with some sort of loss... death, divorce, can't find fav shaker cup, etc. I found this excellent: https://www.brainpickings.org/2017/0...ion-to-helvia/ Brainpickings is also one of the only (the only?) E-mail newsletter I get. Recommended. k.

5.3.2017
kg/lbs

Press
66 / 145 x5x3
My neck hurt so no AMRAP

Hang Snatch
80 / 175 x2x5

Hang Clean 102 / 225 x2x3 (supposed to be x2x5 but I tore my thumbnail and I was bleeding everywhere. Great news seems like I will be k.)

RDL 152 / 335 x5x3
This felt soooo good for my back, nice hamstring stretch, I'm guessing. LIGWIM etc.

Heavy RDLs are great for your back when you do them right.

5.6.17
Warmed up. Did some light snatch work with bar and up to 60. My back hurt too much to continue. Did some pullups. Mowed the lawn. Drank beer.

It's always possible that I am doing everything wrong. I may just go back to hang power movements, rack pulls and add some unilateral leg work and dumb BB stuff. idk. K.

We can still do <100 FS together tho.

I like a good warmup.

<3

^Rack height tho.

5.11.17

Bench
235x5x3

Hang power snatch
155
175
185
195x1x2

Fs
135x3
185x3
225x3
275x3
295x3

Low back seemed to tolerate everything idk

Good to seeing you lifting weights I can't.

Would be disappointing to live in world where we can train together and then drink floorbeer.

NB: Didn't know if said this but Cantillon out of the tap was

Yeah, I had a bad Cantillon on tap once. Disappointing. Luckily it was on Zwanze Day and there were dozens of other winners on tap.

Looks like I have to connect somewhere to get to Nice and Brussels is an option, so ~50% chance I'll be day drinking at Cantillon in a couple of weeks. I'll be too drunk to TR probably. We'll see. K.

5.15.2017
My back is still tolerating my exciting lifestyle of drinking beer, walking around, eating well and lifting a couple of times a week.

kg/lbs, lifted in lbs today at the fancy gym

fasted... not planned just went to the gym before lunch

Press
68 / 150 x5x2
68 / 150 x5+ (10)

Front Squat
138 / 305 x2x4
back was fine
warrior lunge stretch btw reps
idk if that does anything, but it helps my back feel extra good

Power jerk
113 / 250 x1x5
fine, last rep a little slow, I was tired

It wasn't bad. Just less good than the bottles, which is mildly rage inducing.

Sadly I will not be indulging in much floor beer going forward. It appears daily highs are going to stay >50F going forward and I may be expected to attend events that require me to go shirtless.

5.17.2017

kg/lbs (lifted in kg)

Bench Press

so I ****ed up and wasn't paying attention to my warmup at all, I meant to do 70x5x2, 80x3-4, 100x1-2, workset 109x5x2, 109x5+, but I misloaded. idk man. maybe it's a tumor.

Here's what I actually did
100 / 220 x3
120 / 265 x1 (thought it was 100)
129 / 284 x2 (thought it was 109 and that I was dying... I was half right)
figured out I was dumb (not the first time)
109 / 240 x5x2
109 / 240 x9

Pullups
3

Carry
2x32kg kbs down the alley and around the block (just over 400m). k.

That's why they call them killograms.

ty. These kg gotta be at least twice as heavy as pounds imo. Maybe even like 10% more than that, it's very difficult to say.

That pullup volume though

frowntown,

In order of what I liked most to least:

Spotancherry
Arizona Wilderness Salome
Mikkeller Stateside IPA
Mikkeller Norrebro Pils
Cantillon Vigeronne
Clausenii Stout BA Red Wine