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Messages - LBSS

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8431
I've been lackadaisacal about my body composition for a while now because I'm mentally pretty comfortable at 170 with 10-11% bf, which seems to be my set point. But now that I'm skinny-fatter than I've ever been, it's time to concentrate again.

So my questions for you:

Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?

8432
ZETZ, MY EASILY-LOSING-WEIGHT-BUT-NOT-IN-A-GOOD-WAY BROTHER, WE MUST EAT!

For me this means I need to start paying attention to my diet again. 

My target now is to return to a lean 170. Eventually I'd like to be bigger but baby steps. Modest target = moderated progress = not ending up like GOMAD boy. I'm at 165 this morning and guessing 12% bf. I think the scale at the gym was a little low, tbh, but thinking I'm skinner than I am is good motivation. That's ~145 lbs of lbm. 170 at 10% bf is 153 lbs of lbm. So that's about 8 lbs of muscle to gain and 3 lbs of fat to lose.

Once I get there I'll see about setting a new target.

8433
BW = 163.4  :o  :pissed: :'( :huh: :uhhhfacepalm:
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

well, kids, it's worse than i even thought. after three weeks in afghanistan and pakistan and one day in the bathroom exploding diarrhea out my butt (yesterday), i've lost almost ten pounds. and i'm not leaner now than i was when i left. by which i mean, i'm fatter. not fat still but closer to 12% bf than my usual ~10%. have gotten a lot of comments about the weight loss, evidently it's really obvious. face is gaunter, arms are skinnier. abs much blurrier.

fuck. my. life.

but there's nothing to do but get back on the horse and gain that muscle back. and then some. so to that end, here was today. tried the first day of the smolov base microcycle for the squats, using my most recent 1RM of 320:

- warm up
shot around, form shite but most shots were falling. weird. then sprinter's warm ups

- sprints x 10y
2 @ 60%
4 @ 85%

- DSVJ x 5

- DLRVJ x 5-7
legitimately not as bad as i feared. all around 31", nothing higher, but then again they can't really be called ME given the shape i'm in.

- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255

- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds

- stretch

felt like puking. dehydrated still from the diarrhea and just out of shape. rough. but very pleased to have gotten some work in and not jumped like absolute garbage.

8434
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 29, 2011, 12:35:59 am »
6/28/11 Tuesday BW=177.2

squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
bench db 6x60#, 6x70#, 6x80# 6x80#
mod grip pull up BW 10,6,5
dips BW+25 12,12,10
p90x abs

Gave a few extra day in between w/o's. jumped a little bit after tonight's weights. felt ok. I can only jump with minimal force, but that is progress. I haven't had an ankle injury since 10th grade. good run but still sucks.

so, i gotta ask... do your muscles feel confused?

8435
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 29, 2011, 12:32:04 am »
i meant to say this before, but your CMJ stills are inspiring.  :highfive:

8436
ADARQ & LanceSTS - Q&A / Re: Weight lifting shoes
« on: June 29, 2011, 12:28:46 am »
bump!

$95 for some decent adidas weightlifting shoes.
http://www.roguefitness.com/adidas-weightlifting-shoes.php

these appear to be the same adidas power perfect 2 dynamicfitness is selling for $20 more.
http://www.dynamic-eleiko.com/

i prefer the gray/black combo.

took adidas long enough to break into the mid-price market. the heel is pretty low-profile (0.6") and seems to be rubber...give me that wood. pause.

8437
yesterday:


BW = ???
SORENESS = traps
ACHES/INJURIES = left pinky finger, kind of badly (?)
FATIGUE = none

- warm up

- pogos 2 x 10

- SS1: leg press x 3 x stack, max speed
- SS1: CMJ x 3
- SS1 info: 2 rotations

- leg press x 15 x stack

- SS2: lat pull down x 10 x 55kg
- SS2: dip x 10
- SS2 info: 2 rotations

- ab wheel roll out 2 x 10

8438
yea thanks I googled the guy and he seemed to have done some research on the matter. Most of his advice was directed at addressing stability at the spine. There were some dvd's with corrective exercises but they were damn expensive.

i meant literally email the guy. he knows shoulders and particularly shoulder imbalances and particularly the kind of imbalance you're talking about (which is very common in countries where kids grow up throwing baseballs or footballs) really well. he might have gotten too big for his britches now to reply to individual emails but a few years ago, anyway, he would respond pretty quickly.

8439
interesting thought about bmi. i kind of like it.

the tables on exrx are a joke, though. look at them closely, they make no sense. how is an advanced 315 pound lifter only lifting 10 pounds more than an advanced 275 pound lifter? how is a 250 pound squat at 165 in any way intermediate?

8441
yesterday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

wiped out, 11 hour work day, pussied out. did a bunch of stretching so as not to be a complete waste. damienz is making me want to do smolov when i get home. that will require a much greater commitment to sticking to particular days in the gym. god damn it, i need to do that anyway.

question for the knowledgeable bros (lancests and adarq but also anyone who's done smolov before). i know there was a thread about this somewhere but i'm too lazy to find it: jumping + smolov, thoughts? according to pavel it's recommended during the intro microcycle, then no mention during the base mesocycle, then basically required during switching, then no mention during intense mesocycle.

so, unreasonable to do low-volume jumps, maybe some light pogos/bounding before squats? i think probably not, as long as the intensity and volume aren't too high. so something like:

- warm up (incl. glute activation and 2-4 short sprints)
- DLRVJ/DSVJ/CMJ x 8-12 (submax unless CNS is blazing, in which case a few ME)
- pogos 2 x 15 submax
- snatch warm up (smolov-recommended: long pull, wide grip btn ohp, squat)
- smolov workout of the day
- upper push + pull, maybe handstands or other gymnastic stuff
- stretch

8442
go ask eric cressey (srs)

8443
^^^ touche, fair enough.

8444
shankle's squats are ridiculous  :o

8445
DAT DEPTH!! HOLY SHIT

I'm guessing he just does a KF and squats like that while keeping everything else basically the same..damn what strength

Depth? It's below parallel and fucking heavy but it's not even ass to grass really.

This is ridiculous depth with ridiculous weight:
http://www.youtube.com/watch?v=WK7m6I5m6gY&feature=related

haters gonna hate. it's impressive to walk 500 out of the rack at 165, let alone squat it below parallel.

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