KC that's a good protein goal, but getting 300g of protein is sometimes hard without going over in calories. I usually just try to do 200 because that usually gets me to 1500 or so calories by itself. And I'm happy with diet discussion in my log because I'm just as in the dark (if not more) about dieting as you are.

@theblackkeys. Yeah I try to bang out pull ups all the time. A month ago I could barely do 1. Now I can do 3 (dead hang) so I've made some progress. I guess that makes sense to not include them in a metcon since I suck. I guess I'll be working a little harder every other day on them. Thanks. (I have a pull up bar inside and on my power cage)

You guys should not do "The Mistake." I named it that for a reason. I have a 500 lb. deadlift and I still feel like total garbage. Anyway, if you are dumb enough to try it, also remember that I took breaks between each exercise - like 15-20 seconds between DL and Push-Up, then 15-20 sec between PU and DB Swing, etc.

maybe scaled down? like 15-9-5? and I was planning on using KBs.

i dunno. I'm not working out until Weds this week (been sick all weekend), and that's just strength. I'll figure something out by friday.

Well if you're gonna do it, then do 21-15-9. No ****ing around with scaling it, especially since you are plenty strong enough to do it. Just take a very short break between each exercise and WIM. FFS if a fat idiot with bad work capacity like myself can do it and not be totally wrecked, you sure as hell can.

That said I would think of something else to do other than that. Just because... well, it sucked.

i'm gonna leroy jenkins all over that bitch. WIM

Ahhahahaha. I didn't realize that you named it 'the mistake'.

I was also going to use a KB because I don't have any 40lb dumbbells, but I have a 36 pound KB.

I know it's a metcon and you are supposed to go all out, but I think when I try it I will just go at a moderate tempo at first and see how it goes. I think I can do this one. And even though it would suck, it looks like one of the few metcons I could finish.


I think I will do this on thurs or fri so hopefully KC, you will have done it by then so I have a time to try and shoot for/beat.

Yeah, I made this metcon myself (though I'm sure some other moron thought about it, too). Anyway it's fine but I wouldn't do it unless I had nothing to do for the next 48 hours, which of course I did.

I clearly missed squats today because I felt like crap.

The lighter metcons just wreck you for 2 hours. The heavy ones actually cause serious recovery problems. Which... I probably should have expected. But I didn't. Hence, "The Mistake."

Ok, benching isn't exactly my specialty but...if you're gonna tuck you're elbows like that, why not try setting up like dave tate recommends? You know, the 6-week bench cure or w/e - I'm sure you've seen it. Very heavy back arch, feet way back.

Where is the pain when benching?


Squats look decent, but you could still shove knees out more imo. You're also good morning the last reps of the set some, hips coming up before chest. Pretty typical when the weight is heavy, dunno how big a deal it is. kc/kyle?

I was going to suggest exactly the same thing re: bench technique. I found following his cues have totally changed benching for me, I feel way more solid and the whole lift is much easier.

lol @ kenny loggins

As an aside, my dad made me watch macho movies like Top Gun and Bloodsport when I was a kid all the time. I think it was in an attempt to make sure I didn't end up turning gay.

Anyway, squat looks good. Just think "chest up."

My mom is a Top Gun fanatic. I grew up watching the movie all the time, I can sing every single song word for word on the sound track, and I actually toured 2 different air craft carriers when I was younger with my mom+ aunt and cousins. All because she loved the movie so much.

My mom even has 4 'dogbones', 2 different ones from each carrier. A dogbone is the piece of material (concrete I think) that is shaped like a dogbone that attaches the jet to the carrier. When it takes off 1/2 stays with the jet and the other half falls into the ocean. Why they gave her one I have no idea. I think because my mom and aunt flirted with all the crew and they ate it up.

Ok I just tried to lift and I couldn't do anything. Argggh. I did Squat 280x2x FAIL

OHP 120x2xFAIL

I'll stuff my face with carbs today and try again tomorrow. I don't think I did enough that I can't recover by tomorrow.

Weightloss finally catching up with me. I'll be in it to win it tomorrow. Fo Sho.

Edit: Oh yeah I forgot. My rib is popped out to the max right now which is part of it. I did some research and basically found out that I can keep getting it popped back in (which I am doing) but it won't ever stay back in unless I have a chiro set my back. So I am waiting for the chiro to call me back so I can get in and see her. This rib thing is serious suckage.

Update:

Good news: My back was feeling very good when I woke up yesterday and felt good all day. I had my dad pop my rib back in so it felt much better. I did some research on the interwebz and it appears that it's not a super uncommon thing. I guess I can keep getting my rib popped in when it goes out, but if I don't get my back set properly by a chiro, then it won't ever stay in. I have an appointment in a few hours to get my back set.

Bad News: I injured one of my front ribs last week while squatting with my belt somehow. I don't want to be overly dramatic, but I think there is a significant chance I have a cracked rib or separated rib. Ultimate best case scenario is that it is just bruised to the max. It hurts an insane amount right now. Coughing, sneezing, turning side ways, taking deep breaths, any sort of that type of thing is excruciating. Not sure if the chiro will know anything about what to do or not, I am thinking rest and possibly aggro rehab will be my best bet.

I did try to lift yesterday.

I successfully completed:

OHP
120x3x3

I decided that I would drop down to a 3x3 scheme since it's getting so hard. It was either 2x5 or 3x3 I'm not sure which one is better on a deficit.

Squat:

225x2

That was actually my warm up set but my rib was killing me so bad that when I unracked 280 I immediately re-racked it because I could tell there was no way my rib was going to be alright with that weight.

I did feel like strength wise I could have handled it fine which was a concern of mine, but I ate a ton of carbs the day before and it seems like it was effective. I was able to do the OHP which I wasn't the day before. That's good news anyway.

To be honest I was pretty depressed yesterday about the whole thing. I hate being injured, I hate not lifting heavy, I hate making excuses, I hate all of it. I seriously went to bed at like 10pm. Which is really out of character for me.

On a plus note I took 2nd in a tournament online for 1k yesterday. Big money for a small time tourny fish like me.

You could have just damaged one of the small muscles on your side over the ribs, I got hit hard in the ribs playing football once but according to the doctor it wasnt a broken bone but a muscle tear. Lifting weights only made it worst so definitely rest it for a while and take it slowly from there, its a horribly annoying injury, sneezing is just the worst.

OK just got back from the chiro. It was pretty cool I actually had a pretty idea of most of what she was talking about that was going on with my back.

All sorts of stuff locked up here locked up there, but she says it's good that I'm doing heavy lifting and if I wasn't, my rib injury would take and overwhelmingly long time to heal.

I asked when I can start lifting again and she said as soon as monday but start at 50% because the proprioceptive feedback that brain is going to get is going to be different because my muscles and ribs are in slightly different places and my CNS would likely freak out if I picked back up straight where I left off. It would actually encourage my rib to keep popping out and muscles to lock bak up because that's what it is used to. After I lift on monday I'm going back on tuesday. Hopefully I will be able to aggressively ramp the weights back up to where I left off.

So hopefully I can get enough rest by monday and feel a lot better by then.

Are you taking the Bronkaid yet?

gl man, injuries are the rake

Yes, I have been all month. The effects (and side effects) are similar to caffeine and I'm sure some of it's placebo, but I like it. I'm only taking Sulfate which is apparently not as strong as HCL, but whatever it's working fine, for me anyway. I'll probably give a more thorough and exacting rundown of my experience with it a few months down the road.

Update: My rib in front is F'd up. It's fine as long as I don't take deep breaths, get up and down a lot, bend over, twist to the side, or lift heavy weights. Sitting around and walking around is fine. And especially no running.

I went to the chiro today because my rib in back is F'd up as well, but it just pops in and I feel immediately relieved. She set my back and make an educated guess that I most likely have torn cartilage on my front rib, but it doesn't really matter because I just have to rest whatever it is. Bleh.

I had just enough time to squeeze in a 'lifting' session between the time when I got off work and before I left to the chiro. It basically turned into a metcon that I did in well under 20 minutes, there was def a little puke factor afterwards. Anyway, it looked like this:

Broken Rib Metcon (BRM)

Front Squat 155x3x5
Super Set with 16kg KB Swings 3x10
Bench 135x2x10
DL 225x2x5

Front squatting hurt my rib about 40% less than back squats so that's what I went with. I have never front squat more than the bar, but I filmed it and will upload it later.

KB swing felt good as long as I didn't go above eye level. Eye level was pushing it a little bit.

Bench was easy, and if I layed flat on my back my rib was really bad, but with the correct back arch it felt great. The first set was easy, I threw in some laundry and came back for the second set and barely made the 10th rep. Not bad overall.

DL was actually far and away the best exercise of the day. It felt fantastic on my rib and there was zero pain. WEIRD. I might possibly try and come up with a DL based routine until my rib heals. That sounds fun.

Anyway, I gotta bunch of stuff to do today. Well, not really, just gamble a lot. I will upload the vids later.

Heh, good one. And +1.

Front Squats: 155x3x5

No idea.

look pretty dece. watch squat rx. http://www.youtube.com/watch?v=3NRmdtSvmQQ

just make sure that in the rack position, the bar is up against your throat. not choking obv, but the closer the bar is to your center of gravity, the better.

Can we get a little kenny loggins in the background next time plz

Oh ok. Racking position seems obv now. I was trying to find a good FS vid on youtube, but I didn't really know which one to trust. Thx for the link.

I'm just going to loop the danger zone when I'm working for now on.

Looking forward to this. Could make for some epic footage.

jdijoddslkadkld;mwdckm

I feel like I am about to die.

I attempted to do "the mistake", the metcon kyle created. Now I know why he called it that. Besides being far weaker, I also have no work capacity.

It was supposed to be

3 rounds, 21,15,9 of

225 DL
Push ups
16kg KB swings (slight altered from the 40lb DB swings)

I made it until the last round of DLing and after the 5th rep I ran to the bathroom and started dry heaving. I don't know why I didn't throw up, there is still a very strong possibility of that happening.

Anyway, I took a pic, hopefully this can express some of how I am feeling: