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Old 09-25-2012, 10:11 AM   #961
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Originally Posted by LtL View Post
Missed your mock meet: tremendous effort.

Al
Thanks Al.

Quote:
Originally Posted by BendtheBar View Post
Good to see that squat improvement.

How's your weight been this week on low carbs?
Ye, my squat confidence is real high right now, nothing has felt heavy on my back in the last month.

It leveled out to around 97.5kg from 99-100kg but took another plummet this morning to 96.9kg. I'd expect another drop tomorrow after today's session so I'm thinking about having a refeed tonight. My goal isn't to lose weight and I think there's a chance that I could lose strength without some kind of cheat window. I'll write some thoughts about my diet for anyone interested at the end of the post.

25/09/12 - Bench I

2ct. Pause Bench w/metronome
90kg x 3 @8
92.5kg x 3 @8
95kg x 3 @8
95kg x 3 @8
95kg x 3 @8
95kg x 3 @8.5

Military
55kg x 5 @8
60kg x 5 @8
60kg x 5 @8
60kg x 5 @8
60kg x 5 @8
60kg x 5 @9

Bench 10min AMRAP
90kg x 7 @9
90kg x 5 @9
90kg x 3 @8
90kg x 4 @9
90kg x 3 @8.5
90kg x 3 @8.5
90kg x 2.5 @10

DB Rows
40kg x 20,18,16

Not bad, that pause is brutally long but it's helping with tightness and driving the legs. Should have pushed the military a little higher. Had very little left for the last benching, poor effort.

Diet Thoughts
Been reading a lot about diet lately and thought I'd do some experimentation. Some influences; Better Than Steroids, Chaos & Pain, Metabolic Typing, CBL/Carb Nite. My intention is basically to eat low carb and so far I prefer it. My energy levels are higher in general, my skin has cleared and I don't wake up feeling like crap. I expected it to take away from training with energy levels but it's had no impact so far. I also crave sugar and heavy carbs a lot less.

I've followed CBL for most of the year and it really does work, I've put on a lot of mass, eaten a lot of crap and kept steady at about the same BF%, maybe even lowered it. To achieve a similar hormonal response without eating carbs I've been taking BCAA's, mainly Leucine, and Casein Hydrolysate PWO. I used this method when I trained early in the morning on CBL and it seems to work well.

I'm going to play around with cheat windows and keep an eye on weight and strength as my intention is not to get skinny and weak. My plan right now is to allow two 3 hour cheat windows a week, at least 72 hours apart but unscheduled. I'll take them when/if I need them.

The last week I've hit 3000-3500 calories each day, possibly more as this isn't counting any oil/butter for cooking or the dry meat snacks throughout the day. This is made up of lean beef mince, eggs, cheese, and a lot of chicken wings/drumsticks/thighs and bacon.

I've taken some primitive measurements and pictures and I know exactly where my strength is at so I just have to wait and see what happens over the weeks.
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Old 09-25-2012, 10:39 AM   #962
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Not bad, that pause is brutally long but it's helping with tightness and driving the legs.
My pauses always look painfully short on video compared to how they felt while under the bar.

I give you credit for sticking to a strict pause like that.

Quote:
Been reading a lot about diet lately and thought I'd do some experimentation. Some influences; Better Than Steroids, Chaos & Pain, Metabolic Typing, CBL/Carb Nite. My intention is basically to eat low carb and so far I prefer it. My energy levels are higher in general, my skin has cleared and I don't wake up feeling like crap. I expected it to take away from training with energy levels but it's had no impact so far. I also crave sugar and heavy carbs a lot less.
Glad to hear it's working out for you.

Quote:
The last week I've hit 3000-3500 calories each day, possibly more as this isn't counting any oil/butter for cooking or the dry meat snacks throughout the day. This is made up of lean beef mince, eggs, cheese, and a lot of chicken wings/drumsticks/thighs and bacon.
If the meat gets boring, check out some of my sauce recipes. The cream cheese one is insane.

http://muscleandbrawn.com/forums/low...od-enough.html
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Old 09-27-2012, 11:14 AM   #963
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My pauses always look painfully short on video compared to how they felt while under the bar.

I give you credit for sticking to a strict pause like that.

Glad to hear it's working out for you.

If the meat gets boring, check out some of my sauce recipes. The cream cheese one is insane.

http://muscleandbrawn.com/forums/low...od-enough.html
Ye, that's what made me get stricter, I'll try and remember to get some vids next week, see if I'm lying.

They look good, should give me a nice calorie boost too.

27/09/12 - Deadlift & Squat

Deadlift w/Belt
175kg x 4 @8 PB
175kg x 4 @8
175kg x 4 @8
175kg x 4 @8
175kg x 4 @9

Squat Against Doubled Purple Bands
92.5kg x 3 @8
92.5kg x 3 @8
92.5kg x 3 @8
97.5kg x 3 @8
97.5kg x 3 @8
97.5kg x 3 @8
97.5kg x 3 @8

Sumo Pulls 8min AMRAP
100kg x 10 @8
100kg x 8 @8.5
100kg x 8 @8.5
100kg x 8 @8.5
100kg x 6 @9

Ab Roller Thoracic Roll Between
BW Knees x 20,20,20

Morning weight yesterday and today; 96.9kg and 97.1kg. Didn't have a cheat on Tuesday, think I will tonight, 3 hours of stuffing ready for a supercompensated overload bench day tomorrow.

Pretty rough session, wanted a little more but I'll take it.

Plan with the sumos is to use them for reps for the first few weeks to get over the obscure aches of a new movement and then start using them as a main movement. Pretty sure with my squat stance as it is and the fact that I'm weak as shit sumo they should have an impact on both squat and deadlift.

I think at the meet I'm going to set my sights on a 575kg total, that would be +100kg in just under 11 months. I've got to see how diet experimentation plays out before I commit to that but if I can keep the momentum from summer I'll be close to smashing 575 on my 2nd attempts.
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Old 09-27-2012, 11:38 AM   #964
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Pretty sure with my squat stance as it is and the fact that I'm weak as shit sumo they should have an impact on both squat and deadlift.
I think the sump pulling will pay off for your conventionals. I spent a year pulling sumo only and it seemed to help.

Keep crushing it.
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Old 09-28-2012, 09:58 AM   #965
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I think the sump pulling will pay off for your conventionals. I spent a year pulling sumo only and it seemed to help.

Keep crushing it.
I'd think so, good upper back work trying not to round.

28/09/12 - Bench II

2brd Bench
115kg x 3 @8
117.5kg x 3 @8 PB
117.5kg x 3 @8
117.5kg x 3 @8
117.5kg x 3 @8
117.5kg x 3 @8

RSling Bench
115kg x 4 @8
115kg x 4 @8
115kg x 4 @8
115kg x 4 @8
115kg x 4 @8
115kg x 4 @8.5

Military 8min AMRAP
50kg x 8 @8.5
50kg x 5 @8.5
50kg x 5 @9
50kg x 4 @8.5
50kg x 5 @9
50kg x 5 @9
50kg x 3 @8.5
50kg x 3 @9.5

Inverted Rows
BW x 10,10,10,10,10

Not bad, felt under the weather today. Didn't turn up for slingshot bench and people give you funny looks for strapping 2x4's to your chest in commercial gyms.
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Old 09-28-2012, 11:17 PM   #966
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Not when you're repping 3 or 4 plates with those 2x4s!

Great work JT, and nice insight into your diet. Thanks.
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Old 09-29-2012, 03:31 AM   #967
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Strong work JT , laugh at the funny looks, these are the same people who will be lifting the same weight this time next year , meanwhile in sure you will be on the hunt for a 700 total
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Old 09-29-2012, 05:26 AM   #968
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I wouldn't worry too much about funny looks. Strap it on and have some fun

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Old 09-29-2012, 05:48 AM   #969
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consistently strong sessions JT ... great lifting ...
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Old 09-29-2012, 09:10 AM   #970
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and people give you funny looks for strapping 2x4's to your chest in commercial gyms.
I'll have to try that sometime. Confused patron is confused.

Hope you're not getting sick.
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