Nice.

I use Xtend. Have used ON's BCAAs before. They're both fine imo.

What flavor? I have the watermelon. It's decent. ON's tastes better... not enough to switch at this point.

Color me shocked that you married someone skilled in the art of trolling

Aura,
I also got watermelons. HI FIVE.

Aw yeah! high five

DT,

Do you have a plan for what kind for RPEs you are shooting for or are you just keeping track to get a little better idea of your progression?

Both, I guess. I will likely try to do this schedule for at minimum a few weeks, hopefully a few months.

3x/week
1) Squat 3x5 @8 (I have made the best progress @~8) I don't mind starting low and taking a long time. When I took my time, I don't think I failed a squat rep all the way through 441x5x3 (iirc, didn't check though).

2) Bench Press/Press alternate 2x5@8-9, 1x5+ @9

and 3)one of

Deadlift 1x5 (occasionally 5+) @8-9

or

Power Clean 5x3 @7-8

or

RDL / KBs / Some other pulling

Good to see some lifting in here again.

Pro tip on am workouts: Do some cat & camels as part of your warmup. That will help get a little of the fluid out of the discs. Fluid builds up in your discs when you sleep, which makes them more vulnerable to injury in the first few hours after you get up. This helps a little.

DT,

Seems like a real good plan. Say you are progressing and get like 355x5 @8 and the next one is a little tougher so its 355x5 @8.5 or 9, will you drop down your 3rd set or keep the same weight since its very likely you wont miss a rep

Will do. I remember reading ~an hour, but I am sure that it's variable and still varies by subject. I will add the cat & camels to my warmup. I actually was talking to the owner about that this morning, and he'd never heard of such a thing... hopefully I saved some of his members, but more likely he thinks I am a broscientist. Oh well.

By the way, reading back through my log and came across this about packing the neck. Great article.

That's my go-to article on packing the neck.

I'll keep it the same. Keeping it at 8 will be the plan for a month or so, which should still be easy and light weights. I am just hoping what you describe doesn't come in like 2 weeks, being that I am cutting.

Fair play on the early morning lifting.

Unintentional lol.

1.11.2014

Went over to a **** gym to try to show my friend how to even lift. Odds of him continuing for a month 3:5. Pretty good.

hbbs
225x5x3 @7

bench
195x5x2 @7
195x10 @9

light KB to instruct (<100 reps)
light DLs to instruct

Face pulls
20lbs x 15 x 3

Neutral grip pullup
4, 3, 2, 2, 2

Mr. Town,

Did you ever listen to that whole Jon Hopkins album? It's kind of out there but I'm liking it. I listened to the Immunity song like 500 times but the rest of the album is interesting as well. Weirder, less mellow, but still solid.

******s,
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It's great snow shoveling music ime. Yes, I like it, but that song is better than the whole album is.

I don't blame you. I have to convert to kg in my head while lifting and none of the weights make any sense. 61.2? What is that? Such suffering. Now I know how it must feel to be deported to Austria, like you were.

So does this mean you are finally going to be lifting all the weight again and not just dieting and swinging stupid KBs?

You should enjoy your monstrousness now.....you can be all skinny and frail when you get olds...imo.

You Ameritards are so bad at geographies.

He got deported to East Austria. There's a difference.

Some AM Lifts start back up again for me this week. I shall be crying along with you at 6AM.

Idk what it means yet. I will probably still lose a bit of weight, but I hear you man.

It's not bad. Get back to me on Friday, I may be singing a different tune.

Diet:
week 0 - 11/4/2013 - 291.3 lbs (start)
week 1 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 2 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 3 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 4 - 12/2/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 5 - 12/9/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 6 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 7 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 8 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 9 - 1/6/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)

I hit my kcals this week, I am not going to worry about it. 1) I probably had whoosh effect "restarting" dieting in week 9. 2)I was under kcals Wednesday, and up a good deal (from water weight, I'm assuming) on Friday from resuming lifting instead of just kettlebell cardio stuff. I'll keep tracking closely this week.

1/13/2014

squat
235x5x3 @7

press
135x5x2 @7
135x7x1 @8

power clean
135x3x5
185x5x1
Easy, focused on involving posterior chain and staying over the bar, which I was not doing a good job of.

GHD glute extensions (starting with rounded lumbar, just first part of extension movement using glutes)
3x10

rkc planks
3 x 10s "max effort"

Mornings feel good. It's probably just that I'm doing something "new".

1.15.14

I reread Supple Leopard the squat setup chapter. I think it helped me today.

Relatedly, in warmup I worked mostly on my glutes and legs. I need to work out adhesions on my right side from glute through outside of leg all the way to ankle. I can find 1351 spots that need work. Worst in glute and calf, but I can tell that I also need to work the outside of quad / IT band, hips, closer to ankle, closer to knees... nothing feels good over there.

squat
245x5x3 @7.5

I am getting this thing (again) where I feel a pinching/tingling sensation on my skin maybe 1" below where the bar sits in an acute spot directly below my left (retracted and stable) scap. It's weird, I think I used to get it and ignore it, but that was with heavy weights. Probably nothing, but noting it here anyway.

bench
205x5x2 @7
205x10 @9

deadlift (socks, double overhand)
315x5x3 @7

Diet, sleep, weight, schedule, everything in check. The house of cards lasts another day.

1.17.2014

Listened to this on the way in, so I was basically guaranteed to have a good workout.


squat
255x5x3 @7 across

press
140x5x2 @8,8
140x7x1 @9

power clean
warmups
135x3
185x3
195x3
205x3
215x3
225x3
all reps quick and easy, probably cardio limited here. idk that RPE translates well here, but maybe RPE 8 on last set

ring fallouts
3x15

superset with

Back extensions on GHD, Glute-focused start of movement
3x15

C2 rower
357m in 60s
1:24/500 pace, but I don't think I could have held it as the first ~250m were at 1:18/500 and then I started to die. Luckily I stopped pre death. I'll probably pace myself and do 500m or do intervals next time I try this.