so you going to stay at your current gym?

Kyle,

Just keep getting strong as **** and we'll still all love you.

Probably.

I'll do what I can!

Smiley,

Time to change the thread title! "Kyle lifts stuff" or "Kyle's generic log" or whatever is fine.

I have decided that I hate Westside programming and its disjointed ME days or whatever. It is stupid. Now that my goals are to drop to 225-230 by March 1 (3 pounds a week, not too hard for a fatso like myself), lose 10-12% of my accumulated strength, and throw a baseball hard and semi-accurately, a more varied approach for an intermediate makes more sense.

As such, I will be switching to CFWF-inspired programming. The CFWF novice program is as follows:

Monday:
Squat 3x5
Press 3x5
Chin-ups 3 sets to failure

Tuesday:
Power Clean 5x3
Met-con

Wednesday:
Rest/Skill Day

Thursday:
Squat 3x5
Bench Press 3x5

Friday:
Deadlift 1x5
Met-con

Saturday/Sunday off

This looks fine but obviously won't work perfectly with sets across and increasing loads on a caloric deficit since I'm already at the intermediate stage of programming. I will consider my options, but I don't think I'm going to do a Texas Method-type routine since I highly doubt I can do well on the Intensity days.

My initial thoughts are to do dynamic effort (DE) volume days on the squat, something like 10x3 with 225 lbs. and increasing the load over time. The press and bench press can increase in a linear fashion, and for the deadlift I'll reset and also work speed DLs in there as well for volume.

Additionally, I'll be running 2-3 times a week at work for about 10-15 minutes. Right now I am running 1.2 miles at a 8:45 pace, which is easy enough but also very annoying. Supposedly I am running a 5K with my wife in February, so that's a nice little goal. She's already well on her way to that goal (she's 8 weeks into training), but I have no doubt I can catch up. Strength training has had significant carryover to aerobic training, believe it or not - normally after 1.2 miles of running at an 8:45 pace with a long layoff, I'd be dying. After the session, I only felt winded and annoyed, which is a huge improvement.

I shall put more thought into my programming while at work today.

Great new title. Much better than "Kyle lifts stuff" as long as you are not actually Kyle.

Well the title of this log is certainly interesting.

You have a wife? How old are you Kyle? you look so youthfull

26. Been married 1.5 years now, with the same girl for 4+. She doesn't spend too much of my money, she leaves me alone, she doesn't complain much, she doesn't make me hang out with her friends, and she is reasonably good-looking. There is basically no chance I can do better.

I'll probably change it up every few weeks.

"Kyle lifts some HEAVY ASS WEIGHT"

"Fat People Doing Amazing Things Log"

"Kyle Gets Dimas"

etc. etc.

"Kyle can do 1000"?

Well I hadn't put much thought into my programming, so here's everything I did today:

Run:
-1.2 miles

Squat:
-5x5x315

Pallof Press:
-2x10x30 each side (I hope this isn't supposed to be hard)

Cable Backhand Rotation:
-1x10x30, 1x10x40 per side

4 lb. Medball:
-Coiled shotput, 7 reps per side
-Standing overhead slams, 2x8 reps
-Running crowhop into overhead slam, 8 reps

I don't see how anyone gets anything done after 5x5 Squat at a heavy-ish weight. I ****ing didn't want to do anything else difficult. I squat cleaned 95 lbs. and jerked it three times and said **** this noise and went and did easy stuff.

I worked out at a globogym today which will remain nameless, since I stole the aforementioned 4 lb. medball and a D-handle for my lat tower that I can use for Pallof Presses at home. Great success!

Food intake for the day. Starting weight: 261.

Food intake? :O Enough with the 70s big philo eh?

Yes, officially started to "cut." Ate a bowl of soup that added 380 calories just now though.

70's big had it run for a while in this forum I knew that wasn't going to last too long.

Shrug. The underlying concepts are good and I'd probably be all about it if I were 175 pounds like a lot of people in the forum. But I'm not, and I'm training to be a baseball player, not a powerlifter.

I think you'll drop a ton of weight if you stop eating bread/grain almost completely. I get all my carbs from fruit, veggies, and a nutra grain bar every day and it comes out to around 60-100 g of carbs a day.

I'm not going to stop eating bread. Won't happen. I can manage a caloric deficit while eating my tasty toast in the morning with my eggs. There are things that I am unwilling to live without, and processed carbs is one of them.

Are you trying to hit a certain macro breakdown or just going for a deficit and see where that takes you?

Also <150gs protein?

A deficit with decent amounts of protein. ~150g/day protein should be sufficient for my needs assuming I am eating ~30-45g/serving. Recent research indicates that any more than that in a short period of time is processed rather inefficiently.

realloff press, it's pretty ****ing hard. If I don't stay tight my whole body starts shaking.

Not sure what 2x10 is, but you know you're supposed to hold the cable at full extension? I do 5x5 seconds per side, personally. It's an anti-rotational isometric movement. Stance will also change the difficulty.

Yes, I did that. My years of "rotational training" probably makes it significantly easier. After all, for 22 years of my life I have been swinging a bat (or club) in a circle and throwing a ball in much the same manner.

I tried keeping my feet close together in a military stance. That does make it more difficult. I will experiment.

No, you have to actually press it while resisting rotation (well, not the static hold variation.)

Yes, I did that. I have read Eric Cressey's book and watched him on video perform the exercise. Rotate the cable to your midsection, press the cable outwardly, and resist rotation. Very easy for me with 30-40 pounds, anyway.

Was responding to jeffy.