Actually made myself do this for once.
Warmup - Shoulders
Overhead Squat -
45x5x3
65x5x2
85x5x3
95x5x1
Working on these. Thumbless grip required. I need to get side video so I can tell if I'm staying neutral.
Trying to work with an organized spine here; it's...interesting.
GHR -
5, 10, 7, 5, 4, 3
Working on maintaining an organized spine here too. It's a lot harder.
Shooting for 5x5 again before I head into higher reps.
Stretching calves between sets. I need to do soft tissue work in the mornings.
Barbell Row -
140x8x5
Last few reps of the last few sets were pretty bad shoulder-wise. I should probably repeat this.
Thinking I may sub this one out for Kroc Rows and put Barbell on SE Upper, though thinking about it I'd probably be better putting Kroc on Dead day to concentrate the volume.
Front Squat Hold -
275x20, 30, 30, 30, 30
First hold was wide stance with ring on the rings. The other four were medium with pinky - I'll stick with that. 285 next week.
Sunday, June 30, 2013
Saturday, June 29, 2013
Shake Recipe Update
Getting more refined. Per quart of water:
1.5 scoops casein
1.5 scoops whey
3 tsp psyllium (and increasing)
1 tsp kosher salt
The salt seems slightly too light (I get a bit out of a pinch more) but overall this seems like a solid "recipe" for mixing into a secondary container. I should probably get going on that, actually.
1.5 scoops casein
1.5 scoops whey
3 tsp psyllium (and increasing)
1 tsp kosher salt
The salt seems slightly too light (I get a bit out of a pinch more) but overall this seems like a solid "recipe" for mixing into a secondary container. I should probably get going on that, actually.
2013-06-28 ME Bench
Shoulder warmup
Bench -
45x5x3
95x5x2
135x5
160x5
1-Board -
185x3
195x3
205x2
215x1
225x1
235x0
Wasn't sold on 235 when I went for it; today was generally pretty iffy actually, probably because I drank Wednesday night and royally fucked up my sleep schedule from there until some time in the next day or so.
Didn't help that Upward Bound are back and I had to use a crappy bench and new spotters, but that's not a good excuse.
Close Grip -
140x6x5
Still need to work on shoulder stuff
Gym closed so I had to leave.
I'm considering switching things around on my upper days a bit and adding in some additional rowing for back thickness. Tallying up the tonnage for last week on upper body pulling vs. pushing gives me roughly 2:1 pushing vs. pulling; volume-wise it's more like 1:1 (1:1.5ish if we assume deads get involved a bit and I actually do my SE lower day - I may start doing 5x5 squats or something just to give myself a reason to go in for that one). I don't particularly love the idea of dropping the push-ups or DB floor, but I can integrate those elsewhere (push-ups less so, and I don't know if I like the idea of cycling between more than 2 supplemental movements for a given upper body day, but still). Sticking a bonus run of rows in (i.e. rows 3-4 days out of the week) might do good things for aesthetics via back thickness and generally prove beneficial for shoulder health.
I also really need to start actually doing SE lower, as said.
Bench -
45x5x3
95x5x2
135x5
160x5
1-Board -
185x3
195x3
205x2
215x1
225x1
235x0
Wasn't sold on 235 when I went for it; today was generally pretty iffy actually, probably because I drank Wednesday night and royally fucked up my sleep schedule from there until some time in the next day or so.
Didn't help that Upward Bound are back and I had to use a crappy bench and new spotters, but that's not a good excuse.
Close Grip -
140x6x5
Still need to work on shoulder stuff
Gym closed so I had to leave.
I'm considering switching things around on my upper days a bit and adding in some additional rowing for back thickness. Tallying up the tonnage for last week on upper body pulling vs. pushing gives me roughly 2:1 pushing vs. pulling; volume-wise it's more like 1:1 (1:1.5ish if we assume deads get involved a bit and I actually do my SE lower day - I may start doing 5x5 squats or something just to give myself a reason to go in for that one). I don't particularly love the idea of dropping the push-ups or DB floor, but I can integrate those elsewhere (push-ups less so, and I don't know if I like the idea of cycling between more than 2 supplemental movements for a given upper body day, but still). Sticking a bonus run of rows in (i.e. rows 3-4 days out of the week) might do good things for aesthetics via back thickness and generally prove beneficial for shoulder health.
I also really need to start actually doing SE lower, as said.
Tuesday, June 25, 2013
2013-06-25 Deadlift Day
Weighed in at 163.8. Mostly water and glycogen, but I'm noticeably slimming out.
Warmup - Shoulders only. Mark Bell voiced some negative feelings on pre-workout foam rolling so I've just been skipping it, though I may have to resume soon because my left hip's acting up.
Deadlift -
135x10
185x10
225x10
2x25s, 2xMat -
275x2.5 + 3 (grip failed)
315x 14+5
The 315 actually had me break the weight 4 times because the straps kept coming loose. My grip was really bad today (had to break up both 185 and 225).
315 full-range to rerack was very, very slow
RDL -
205x10x5
Focusing on spinal organization and keeping the weight close to my body. The first 3 sets were way out in front, last 2 were much better. Working on neck position as well, though I don't have any video to gauge this.
Pulldown -
115x7, 5, 5, 5, 4+2
Getting harder. I'm guessing there's a glycogen element to this.
Rollout -
10, 10, 7-8, 6, 8
Organized spine and 1-joint rule make these ridiculous.
Protraction, Retraction, Curl - 25lb, one run (but double on the right for P&R)
Was blasted after this so I left pretty quickly.
Warmup - Shoulders only. Mark Bell voiced some negative feelings on pre-workout foam rolling so I've just been skipping it, though I may have to resume soon because my left hip's acting up.
Deadlift -
135x10
185x10
225x10
2x25s, 2xMat -
275x2.5 + 3 (grip failed)
315x 14+5
The 315 actually had me break the weight 4 times because the straps kept coming loose. My grip was really bad today (had to break up both 185 and 225).
315 full-range to rerack was very, very slow
RDL -
205x10x5
Focusing on spinal organization and keeping the weight close to my body. The first 3 sets were way out in front, last 2 were much better. Working on neck position as well, though I don't have any video to gauge this.
Pulldown -
115x7, 5, 5, 5, 4+2
Getting harder. I'm guessing there's a glycogen element to this.
Rollout -
10, 10, 7-8, 6, 8
Organized spine and 1-joint rule make these ridiculous.
Protraction, Retraction, Curl - 25lb, one run (but double on the right for P&R)
Was blasted after this so I left pretty quickly.
Refining the Protein Shakes
Right now my thoughts per liter are:
2.5 scoops (75g) whey - current double chocolate
1 scoop (30g) casein - current chocolate PB, which works surprisingly well
1tsp whole psyllium husk - 2tsp pending future experiments, since it'll gel up eventually
5g creatine
5g creatine
Salt to taste
I haven't tried the psyllium yet, but the water doesn't gel up at 2tsp without the protein powders. This should give me 3 "meals" (or 3-5 hours worth) per bottle and keep me relatively full throughout the day since psyllium and casein both slow down digestion.
I also realized that casein (regular micellar, not the really expensive new one) isn't much more expensive than whey. Milk protein has casein at around 80%, so an even ratio probably won't hurt unless the flavors suck.
This has it around 30g protein per "meal," so I can hit 300g pretty easily with 3 bottles worth on fasting days. Once I have the recipe sorted I'll just start mixing it up a week at a time.
EDIT: Further note:
It just occurred to me that since the goal here is a really quick supply of amino acids early in the morning, the first shake (immediately upon waking) should probably just be whey, creatine, and salt. This kills the need for creatine later in the day.
UPDATE:
The psyllium actually seems to work pretty well at 1tsp. I'll experiment with upping it.
This has it around 30g protein per "meal," so I can hit 300g pretty easily with 3 bottles worth on fasting days. Once I have the recipe sorted I'll just start mixing it up a week at a time.
EDIT: Further note:
It just occurred to me that since the goal here is a really quick supply of amino acids early in the morning, the first shake (immediately upon waking) should probably just be whey, creatine, and salt. This kills the need for creatine later in the day.
UPDATE:
The psyllium actually seems to work pretty well at 1tsp. I'll experiment with upping it.
Monday, June 24, 2013
2013-06-23 SE Bench Day
I've been skipping far too many SE lowers (like, the entire last month's worth). I need to stop doing that.
Also noticed that Monday and Wednesday have no class from 1 until about 5, so I may be able to finagle something there. Also need to find out if Deng's down to train the mornings, though there are downsides there.
Warmup - Just shoulders
Bench -
45x5x3
95x5x2
135x5
165x2x9
These felt heavier than usual (possibly the effects of the cut starting to hit me) but when I got them properly, they moved nice and fast. Hopefully things will pan out for the cut and this won't be an issue.
Floor Press -
45x5x3
95x5x2
135x5
155x5x5
Still slower than I'd like, but good. Working on keeping my shoulders locked down a bit more while pressing, though I'm not actually convinced this is a good idea.
DB Floor -
50x10x5
Good starting point. Final rep was on the harder side. I feel these a lot in my triceps (clear sign they're weak - this is in my program to build up my chest and shoulders).
Pulldowns -
110x 10, 8, 6, 5, 5
Satisfactory
Also noticed that Monday and Wednesday have no class from 1 until about 5, so I may be able to finagle something there. Also need to find out if Deng's down to train the mornings, though there are downsides there.
Warmup - Just shoulders
Bench -
45x5x3
95x5x2
135x5
165x2x9
These felt heavier than usual (possibly the effects of the cut starting to hit me) but when I got them properly, they moved nice and fast. Hopefully things will pan out for the cut and this won't be an issue.
Floor Press -
45x5x3
95x5x2
135x5
155x5x5
Still slower than I'd like, but good. Working on keeping my shoulders locked down a bit more while pressing, though I'm not actually convinced this is a good idea.
DB Floor -
50x10x5
Good starting point. Final rep was on the harder side. I feel these a lot in my triceps (clear sign they're weak - this is in my program to build up my chest and shoulders).
Pulldowns -
110x 10, 8, 6, 5, 5
Satisfactory
Saturday, June 22, 2013
Ok, so, that didn't work out so hot
The big problem with doing this with chicken is that it's a huge pain in the ass to eat the amounts I'm after. I'm probably stuck with chicken for this weekend, but after that I'm just going back to a modified straight-up predator approach (partly for financial reasons).
So basically (using current training schedule and assuming no conditioning, because that's just not happening right now given my work schedule):
Monday - Protein sparing modified fast (12x25g protein shakes - probably two bottles x6 scoops)
Tuesday - 5-6 shakes throughout the day, low-carb medium pre-workout, 2lbs beef ribs + fruit post
Wednesday - PSMF
Thursday - 5-6 shakes, low-carb medium pre-workout, beef ribs and fruit
Friday - PSMF
Saturday - 5-6 shakes, low-carb small pre-workout, low-carb medium post-workout
Sunday - No shakes. Small low-carb meals throughout the day, then a 2-3 hour high-carb refeed after training (which should be in the early-to-mid afternoon)
The rationale here is actually pretty simple:
This is roughly how I dropped weight last time, I've just reduced the weekly calories and upped the protein
My lifts are usually awesome the day after a modified fast (so I may switch upper and lower days around)
I train better on a moderate meal (possibly with some more carbs in it)
I may look into training in the morning rather than at night just for convenience.
Shakes will be a 3-4:1 ratio of whey to casein (because whey's cheap and casein isn't) with salt (I'll figure out an exact dosage at some point) and mint extract (also for this). I'll probably make some kale chips on the side, too.
I'll look into getting some offal to integrate with the rest of the meals; I'll be taking a multivitamin (and glucosamine and fish oil), but offal is important in cooking and I need to get a taste for it regardless.
The refeed will be an actual serious cheffy meal (and Sunday will probably be chef day, honestly) with potatoes, rice, etc. as the main carb source.
EDIT: Oh, right, the financial justification. Protein via powder comes out to something like 2.2c/g, whereas from chicken it's more like 3.4c. Ultimately this means I can realistically get in an entire month (disregarding Sundays) for $200-250, which is pretty nice considering that's currently what I have budgeted for chicken alone.
If I go the Chicken Thigh route for the small pre-workout meals, I may wind up adding a solid meal to the end of each PSMF just to avoid spoilage. Then again, I might as well just go back to butchering whole chickens given how quickly I'll be using up the parts.
The refeed will be an actual serious cheffy meal (and Sunday will probably be chef day, honestly) with potatoes, rice, etc. as the main carb source.
EDIT: Oh, right, the financial justification. Protein via powder comes out to something like 2.2c/g, whereas from chicken it's more like 3.4c. Ultimately this means I can realistically get in an entire month (disregarding Sundays) for $200-250, which is pretty nice considering that's currently what I have budgeted for chicken alone.
If I go the Chicken Thigh route for the small pre-workout meals, I may wind up adding a solid meal to the end of each PSMF just to avoid spoilage. Then again, I might as well just go back to butchering whole chickens given how quickly I'll be using up the parts.
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