Took some ZMA last night and had great restful sleep even after some fairly late coffee. A+

DB Snatch
1x80
1x2x65

Clean
1x185 (PR at a lower BW)
1x2x155

F Squat
5x1x205
2x180

Almost missed 2nd rep in front squats. Set was tough, but I probably should increase rest periods. I lean toward shorter ones which is probably an error on a program like this.

Did plank tabata this evening. Rested for a while and did tabata Push Ups.

20/11/9/8/7/5/5/6

71 isn't too horrid. I'll take it. I preceded this with 5 HSPU with the second being of dubious depth. The others were fine. So all in all a v good day.

In honor of Jetboy I'm gonna consume a giant piece of flat white bread. Its going to make me very happy. Too bad its a marginal cheat meal.

Weight: 168.5

Off day. Diet has been very good. Bout to cap the day off with some fruit. Cals are a touch low, but well within acceptable range. (End up around 1800 or so, not gonna pile it on though). Watched some videos on crossfit. Kinda emasculating to watch some skank rack up a 25 on tabata air squats when I might be able to do an 18.

Probably gonna change up my warm up a little bit. I might scrap the initial biking for some other random warmup type work. I'll also be adding some technique work in. ATM trying to figure out how to do a kipping pullup with suffice.

How do you approach cheat meals?

Do you have a set allowance for the week, or do you just randomly cheat and try to keep it to a minimum?

I do it completely randomly at this point. Depending on whether I go out with friends or am just sitting at home all day etc etc. Some of the things that are "cheat meals" aren't really that bad, instead they're just things I like that marginally throw off my macros that day or have way more carbs than I like at a sitting. I try to budget them into the day, so that I don't grossly go over the cals I need and have been fairly successful. But gorging on pizza def isn't part of the plan. Whatev.

Def not a 6k cal soda and ho ho binge on a regular basis

Yeah, I think it was 7.5k cal but 'evs. I'm such a degen when it comes to food. I'm gonna try your method for a while and see how it works.

Yeah... I've always tended towards under eating as this is my first "diet" ever and its not really super difficult. So I'm probably not the person to seek for advice on this subject, especially wrt the mental aspects. I'd probably gear something more strict that you can just eat day to day and give up the sodas and snack cakes totally. Though I do kinda miss having cokes. Maybe I'll have one sometime soon.

All,

Worked out today. Went poorly.

DB Snatch
2x1x75
2x2x65

Clean
1x165
1x155

Front Squat
2x2x180

Front Squat felt v heavy today. Cleans had very good form though my pulls were lackluster. Thanks 5.5 hours sleep.

hey thremp, sorry if i missed it earlier in the log...but is this really your full workout? seems really really low volume (especially for fat loss)

i think a recall a pretty extensive warmup/mobility routine, but only 7 working reps?

I count 12. But yes, this is the whole thing.

Its a program Smiley supplied. I'm not really trying to do a program to lose weight, I'd probably do Meltdown I in that case. But I'm more interested in getting my clean ~200 than losing weight.

But on that front. I think my bodyfat is a % or two lower. My calipers agree with me that I'm leaning out, but not hugely.


FWIW the last few days I've been trying to add a PM mobility/HIIT/etc session. And probably won't be doing that tonight, but will likely try to do that more. Even a nightly PNF stretching is good enough for an extra bump in BMR.

yeah i counted wrong...how do you feel after the session?

Thremp, don't take this the wrong way, but I don't think this plan is right

Way too many vegetables. And what's with all this exercise? What school have you been to???

Keep exercising like that and you're gonna blow your knees out and put yourself in a hospital, then you'll be drinking protein shakes through an IV and doing half-jumping-jacks in a wheelchair for the rest of your life

You should ditch the vegetables and reduce the exercise to a maximum of 30 minutes of standing per day

Bad. Though I felt bad before. Its a very high intensity program. You're suppose to do more sessions a week than I usually manage, but whatev.

Oh on the volume front. Theres a decent number more reps ramping up to work sets, but I don't include those as they're similar all the time.



Though how I feel =/= how successful program is. I typically feel terrible on days I set PRs and flop on days I feel "great".

I've found that most of the enjoyment of tasty food like pizza fades away after the first several bites (except for carne asada). It's the new flavor hitting your tongue that is the most enjoyable. So just be strict with your portions if you are eating subpar food. Also, if you make a mistake and binge on one thing, all is not lost. Just continue eating good after that instead of going "oh well I screwed my diet might as well pig out".

tbk,

I disagree. Nothing satisfies me more than the last few "Will I throw up?" bites.


Gym locked yesterday. Followed std MO of getting on AIM, IMing Smiley and saying, "Dude, gym is locked. What can I do BW sans pullups since I ain't got no bur."

This resulted in one of those ladder workouts. 1 pushup 2 squats and so on and so forth. Got 14 yesterday and 15 today. I started taking ~10s rests between sets around 12, also tried switching hand position on PUs today in last set of 15... Is that allowed? Seems that I could increase PUs atleast a little bit doing this.

shemp,

I still hate PUs. Though I can do a lot more now.

yeah, I know what you mean. That first snickers bar is way better than the 4th one

btw, I've stopped having a planned pigout day. It was a bad habit that I aquired and just a psychological crutch.

I'm just gonna try to eat healthy with the occasional cheat meal mixed in. Now I just gotta work on my beer addiction.

dude explain exactly what the ladder wo is. i am dense, but i think i sorta know just want to make sure. detailed explanation ftw!

Hrm. I thought this was common knowledge.

1 Push up 2 Squats
2 Push up 4 Squats
3 Push up 6 Squats
4 Push up 8 Squats

... and so on.

It seems you just continue onward till failure. Seems like an interesting little way to change things up. I'm sure you can add/subtract various components for a change of pace.

with no rest? just go til you drop? correct?

Ideally with no rest. My aerobic is lacking behind so I take a bit to grab a sip of water and slow the the speed on the squats down. I'm also assuming you can rest during the push ups (I'm fairly liberal with this as well, but its my workout so whatev). But yeah pretty much... Its really surprising how much you can do after you think, "Man, I feel like **** and wanna die."

Those ladders took a lot out of me and I didn't take any stimulants this morning so I felt a little flat. Also drank a bit last night. My diet is gonna be somewhat lax this week. I considered starting to finish off my Hot-Rox but no sense when my diet isn't zoned in. But whatev... Non workout life calls.

DB Snatch
1x75
1x2x70

Clean
1x175
1x2x155

F Squat
1x200
2x2x180

I may need to figure out if my camera works and take some video of my front squat. I may or may not post it. Since its kinda creepy having people watch you.

Are those power or full squat cleans?

I've never tried full before, I imagine they're a little tougher to do right.

Power. My third pull is v weak. I'm trying to get better at it, but its a v slow process.

third pull, plz elaborate. (apparently I have decent form so I must be doing it)

the deadlift, the shrug, the ??? (leg extension)?? or is the shrug the last pull?

Umm... The third pull is where you get under the bar.

how is that a pull? I mean, I understand that that may be the standard term used but it's not intuitive to think of it as a pull. Unless I'm doing it totally wrong.

Thats always how I've heard it described.