Adarq.org

why the changes?

w/r/t IF for bulking, i think there's too much individual variation to make a blanket statement about whether it's better or not for you. some people certainly can use it to bulk, especially if you're interested in doing a "clean" bulk -- it can be easier to track calories and ensure adequate protein intake when everything is concentrated rather than spread throughout the day. bulking or cutting is more about calories over time than in specific windows (although consensus is that if you're restricting carbs, what carbs you do eat should be mostly after workouts), so if you like IF then just pack more calories into that window. if you like six meals a day, power to you.

martin (the leangains guy) would probably feel pretty strongly that IF is optimal -- it's his livelihood to believe that -- because of something technical that i don't remember. i doubt they're all that significant. as alan aragon says, when determining a diet: (1) determine protein intake; (2) determine overall caloric intake; (3) [vacant]; (4) [vacant]; (5) everything else.

literally said, "oh my," out loud when this loaded.

yeah it's nothing against PC or (obviously) trying to make progress. but vag pretty much nailed it: don't chase weight room numbers at the expense of your main training goals.

but full cleans and power cleans are different movements -- full cleans are technically a lot more difficult to do. after all, a power clean can always be a little bit of an explosive reverse grip curl. if full cleans are something you want to add to your repertoire, then i think you should be drilling them now. but i don't know why you'd want to add them now, unless you're switching your focus to olympic lifting. spending a lot of time learning a technical lift, especially without coaching, just runs the risk of distracting you from higher-payoff activities.

WEIGHT: ???
SORENESS: hamstrings but mild
ACHES/INJURIES: left shoulder, toes
MENTAL STATE: okay

- warm up

- some layups and DSVJ but all submax. legs dead

- bench 185 x 7+3+3+3+3
annoyed not to get the opening 10. wasn't close, though. huh.

- BOR 155 x 10+3+3+3

- shrug 275 x 10+3+3+3

- tricep kickback 17.5 x 10+3+3

- DB curl 30s x 10+3+3

- pallof press 70 x 10,10,10

- stretch

going to NYC then vermont for the weekend. back monday. if it's early enough, i'll jump and/or run. if not, back in business on tuesday. i'll probably do a couple hikes this weekend, as well.

that is the idea.

USATF Outdoor Masters Championships were last weekend. PVTC, the club that organized the meet I participated in a couple weeks ago, finished fifth overall in the team standings and had seven individual national champs and one team championship (M70 4x100). One of them was the M60 winner in the 200 -- he ran 24.32 to beat his own American record! 24.32! He's 60 years old!

That's some inspiring shit.

Full results here: http://www.usatf.tv/gprofile.php?do=view_event&event_id=6668&mgroup_id=45365&year=2014

T0ddday, are you 30 yet? The M30 national champ only ran 10.97. The field is relatively small because it's all amateurs (obviously). Hell, if I can get to high-11s and maintain that until I'm 30 I could make the finals. I'm less than three years away.

oh, i wore them in the race. just not for training. hopefully i'll be faster next time but it won't be footwear-related.