Lol’d.

Indeed; back from my third European trip in eight weeks as of last night. Fat, weak, and gainz likely lost. Planning on running a 6-8 week LP (at least) before cycling back onto RPElf.

I believe this is similar to the Snitch\3\1 programming framework.

Snitch,

Indeed.

4/23: 201.2

Fat/weak confirmed.

Just going to go with a modified LP of Day A (Squat/Bench/Dead) and Day B (Squat/Press/Chins) and see how it goes for the next eight weeks.

Squat: wu, 3x5x225

Bench: wu, 3x5x185

DL: wu, 5x275

Everything relatively smooth, and not really super challenging other than being out of practice. I'll err towards being conservative with the jumps an see how far it gets me.

Welcome home... to Indiana!

5/7: 203.0

Had a conference all last week and had networking afterwards every day. Kill me.

Squat: wu, 3x5x225

Bench: wu, 3x5x185

OHP: wu, 5x10x75

DL: wu, 5x275, 2x3x225

Added some BBB style volume work for upper body, but otherwise back at it. Going to cut a bit aggressively over the next four weeks so I'm not quite so fat this summer.

He's back!

Amen!!! Alelujah!!! Forum in shambles overrun by green fatties who don't even h&f. Getting a green back who puts up the good fight, is a welcome sight.

203 huh? A bit disappointing but I guess you were already mid 190s on the fakeb bulking program?

The road to Golden '18 starts here. At 203. Go!

Thanks guys.

And yes, loco, I was around 195 a few months ago, albeit without really concentrating on anything but protein wrt diet. I'm going to try to get back up in the vicinity of my recent numbers while mixing in more cardio, as it's summer and I have a bunch of running around with the minis I need to do. They actually scored five goals each last Saturday (soccer), so I'm going to try to practice a bunch with them on the weekends since they seem to enjoy it.

Floppy,

Golden seems unlikely, but something along the lines of 335/275/405 by the end of the year in combination with a decent amount of meters on the C2 seems like a reasonable goal. Bodyweight target around 190-195, albeit recomped a fair bit from right now.

I feel like you could hit those numbers by July

Maybe. If I can hit 12 lifting sessions in the next four weeks and follow the LP framework, I think something along the lines of 3x5x285, 3x5x215, and 5x335 for squat/bench/deadlift seem reasonable based on my expected jumps. After that, we'll see what we see, but I'm not really sure how the lowered calories and added cardio is going to affect things. I'll play it by ear.

5/8: 201.2

C2 row: 4:02 (1000 m)
Treadmill: 45:00 (2.7 miles)

Plan is to titrate rowing upwards and walking downwards until I reach some kind of reasonable equilibrium with my strength progression/reacclimation. I also took the minis to the park last night and played soccer/basketball with them for an hour, so the overall activity level is increasing.

I suppose I should log my calories for the next few weeks too.

5/7: 2105 (207 p/73 f/178 c)

Wot?
Super human or you spent 4 hours reading a book on the c2 instead of in the shower today? Gotta be a typo somewhere. 1000 m?

Yeah, 1k. Fixed.

5/9: 199.6

5/8 calories: 2003 (192 p/73 f/162 c)

Squat: wu, 3x5x230

OHP: wu, 3x5x115

Bench: wu, 5x10x135

NG Chins: 3x6xbw

Everything k, if sometimes feeling a bit heavy. Deficit may affect me more than expected. We move on.

Hey, do you mind including your warm-up sets? I am curious how you do it.

Sure.

Squat: 2x5x45, 5x95, 5x135, 3x175, 2x205, work set

Press: 10x45, 5x65, 5x85, 3x100, work set

Even when my work sets were higher, I'd just add on a few more doubles or singles at relatively similar intervals before getting up to my warmup single (RPElf has you doing a single @ RPE 8 before your work sets).

Thanks!

Do you do any other warm-up or mobility drills before you get to the bar?

Not really. I'll stretch out my shoulders on the squat rack, but other than that, nothing. If I could fit in yoga like you do, I'm sure that would help address some deficiencies, but I'm just going to go with some GPP/light cardio with the rowing/walking for a while until I get back to being in reasonable shape.

Yeah, the yoga is a long overdue addition for me, but my hips are so locked-up it is a real issue, not just something that could use improvement.

I usually do some band work and dynamic stuff for the shoulders (internal and external rotation etc) and some light mobility stuff like dynamic stretching, bw and goblet squats etc for lower body as well as 5 minutes of rowing or jump rope to get the body temp up a bit.

I feel like it may be overkill but it only takes about 10-12 minutes usually and since I have been doing it my shoulders feel bulletproof.

Based on your warm-up sets and others I have been reading, I am wondering if I am wasting energy doing too many reps during my warm-up. I'm just nervous about ****ing up my rotator cuff and hip flexor again.

I feel like rowing a 4:02 1000m is like the equivalent of benching 220*. c'mon, son. Just put in the half a stroke extra effort and make it in 4:00?

* I don't know if this is the equivalent of 97.5kg in countries with real units of mass... but I'm talking about the times when you end up with one plate of each denomination on each end of the bar and you know you should just put two big boy plates on to make 225.

I've rowed 10k meters in under 40 minutes, so I'm for sure capable -- just severely detrained, and trying to titrate everything up slowly (especially rowing since I haven't done it for a few years). I also planned to do 2k meters but pussied out because my innerEV was whining, so, well . . . you know.

5/9 calories: 2284 (213 p/77 f/222 c)

5/10: 199.6

C2 row: 4:55 (1250 m)
Treadmill: 45:00 (2.7 miles)

Jesus my work capacity sucks.