856
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 20, 2017, 08:56:32 am »
What's the idea behind the fasted walking? Does it really do much if daily surplus/deficit is not where it needs to be?
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857
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 20, 2017, 05:00:28 am »
20-09-17
Morning BW: 76.0kg
Waist at navel was 32.5/32.75" depending on how exactly I measured it. So that's .75-1" off in the last two weeks. Upper back and legs are looking lean, torso lagging behind, which is, I suppose, what is usual.
Not sure if I'm going to do any training today. Might take a rest and let my legs catch up, then they'll be fresh enough that I can get some proper SVJs in before lifting tomorrow. Then it's running Friday, rest again Saturday because I've got an all day thing.
Succumbed to the desire to never do nothing and went to do a treadmill walk. I kind of like them. I don't feel fit enough to enjoy a slow run yet and walking outside in my neighbourhood can be a chore (crossing streets endlessly, lots of people, cars, etc.) so w/e.
Workout
Treadmill -- all 3.8mph
10 mins @ 5.5% - Avg 109 / Max 122
10 mins @ 6% - Avg 119 / Max 126
10 mins @ 7% - Avg 129 / Max 138
5 mins @ 7.5% - Avg 133 / Max 141
5 mins @ 8% - Avg 139 / Max 145
Morning BW: 76.0kg
Waist at navel was 32.5/32.75" depending on how exactly I measured it. So that's .75-1" off in the last two weeks. Upper back and legs are looking lean, torso lagging behind, which is, I suppose, what is usual.
Not sure if I'm going to do any training today. Might take a rest and let my legs catch up, then they'll be fresh enough that I can get some proper SVJs in before lifting tomorrow. Then it's running Friday, rest again Saturday because I've got an all day thing.
Succumbed to the desire to never do nothing and went to do a treadmill walk. I kind of like them. I don't feel fit enough to enjoy a slow run yet and walking outside in my neighbourhood can be a chore (crossing streets endlessly, lots of people, cars, etc.) so w/e.
Workout
Treadmill -- all 3.8mph
10 mins @ 5.5% - Avg 109 / Max 122
10 mins @ 6% - Avg 119 / Max 126
10 mins @ 7% - Avg 129 / Max 138
5 mins @ 7.5% - Avg 133 / Max 141
5 mins @ 8% - Avg 139 / Max 145
858
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 19, 2017, 10:16:03 am »
19-09-17
Morning BW: 76.1kg [good, better hydration, etc.]
Workout
Squat
Bar x Lots
40 x 5
60 x 5
92.5 x 5 x 5
Barbell Row
60 x 10, 10, 9
Bench
50 x 5
60 x 5
67.5 x 5
75 x 5 [quite tough]
DB Low Incline
22 x 12, 10
EZ Bar Curl
35 x 9, 8, 7
Treadmill
10 mins @ 5%/3.8mph [avg HR - 118; max 137] -- that 118 avg seems wrong?? maybe the watch got fucky b/c of sweat or something
10 mins @ 5.5%/3.8mph [avg HR - 132; max 139]
5 mins @ 6%/3.8mph [avg HR - 134; max 140]
Notes
Still quite sore from those split squats I think. New stimulus wrecked me. Just felt like a bit of a weak day, so I cut short the volume, but still got a decent amount of work in, I think. Not really a surprise that those will start hitting me at this stage of the cut. Just a few weeks to go.
Shall see how tomorrow is and maybe take a rest from anything intense.
Morning BW: 76.1kg [good, better hydration, etc.]
Workout
Squat
Bar x Lots
40 x 5
60 x 5
92.5 x 5 x 5
Barbell Row
60 x 10, 10, 9
Bench
50 x 5
60 x 5
67.5 x 5
75 x 5 [quite tough]
DB Low Incline
22 x 12, 10
EZ Bar Curl
35 x 9, 8, 7
Treadmill
10 mins @ 5%/3.8mph [avg HR - 118; max 137] -- that 118 avg seems wrong?? maybe the watch got fucky b/c of sweat or something
10 mins @ 5.5%/3.8mph [avg HR - 132; max 139]
5 mins @ 6%/3.8mph [avg HR - 134; max 140]
Notes
Still quite sore from those split squats I think. New stimulus wrecked me. Just felt like a bit of a weak day, so I cut short the volume, but still got a decent amount of work in, I think. Not really a surprise that those will start hitting me at this stage of the cut. Just a few weeks to go.
Shall see how tomorrow is and maybe take a rest from anything intense.
859
Crazy Weird Analysis & Stuff :) / Re: The Resting Heart Rate Thread
« on: September 18, 2017, 05:05:25 pm »got some 39's in the data!!
46 avg over 22 minutes.
it's funny, a month or so ago, the "lowest" I got was 48's..
twins! I had some 38/39s while lying in bed this morning. Still very rarely get under 50 any time after getting out of bed.
haha nice!!
interesting though .. so, if you get up and move around for a while, then go and sit down/relax, it's just consistently more elevated? I imagine it'll improve. My HR seems to drop back down if I sit down/relax. The only times i've measured RHR in bed, were manually but I never get a full reading, pulse does feel very low upon waking up. Though sometimes it's actually elevated. I've woken up, after more than enough sleep, with my pulse pretty high; almost as if my body is trying to get me to wakeup already.
Sounds like the beauty of having wrist based HR measurement. I have to go put on my chest strap lmfao.
Imagine walking around low 40's
peace!
I just don't think I ever get as relaxed as when I'm lying down in bed in the morning. Now that I think about it I do get mid 40s sometimes when sitting and reading at a desk for a while, though.
860
Crazy Weird Analysis & Stuff :) / Re: The Resting Heart Rate Thread
« on: September 18, 2017, 12:41:58 pm »got some 39's in the data!!
46 avg over 22 minutes.
it's funny, a month or so ago, the "lowest" I got was 48's..
twins! I had some 38/39s while lying in bed this morning. Still very rarely get under 50 any time after getting out of bed.
861
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 18, 2017, 06:45:27 am »
18-09-17
Morning BW: 75.9kg [err, lol]
Workout
Run to park -- .91mi in 6:58 [i.e. 7.40 pace] -- Avg HR -- 155
3 x 15m sprints
Jumping --
SVJ x 10 -- felt shitty
RVJs with various length run ups. Mostly felt pretty good.
Tempo sprinting --
3 x (5 x 100m) @ ~18.5-19
Decent enough.
Notes
Slept quite poorly so felt a bit bleh on the jumps.
Thinking I should be including SVJs before my lifting. Feels quite strength dependent so doing it when fresher should be sensible. Also more frequency == faster/better efficiency/neurological gains.
I definitely woke up dehydrated and didn't have my usual full glass of water (had finished it in the night) before weighing in, so I'd take that weight with a grain of salt.
Glutes pretty sore from split squats.
Morning BW: 75.9kg [err, lol]
Workout
Run to park -- .91mi in 6:58 [i.e. 7.40 pace] -- Avg HR -- 155
3 x 15m sprints
Jumping --
SVJ x 10 -- felt shitty
RVJs with various length run ups. Mostly felt pretty good.
Tempo sprinting --
3 x (5 x 100m) @ ~18.5-19
Decent enough.
Notes
Slept quite poorly so felt a bit bleh on the jumps.
Thinking I should be including SVJs before my lifting. Feels quite strength dependent so doing it when fresher should be sensible. Also more frequency == faster/better efficiency/neurological gains.
I definitely woke up dehydrated and didn't have my usual full glass of water (had finished it in the night) before weighing in, so I'd take that weight with a grain of salt.
Glutes pretty sore from split squats.
862
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 17, 2017, 01:22:55 pm »
17-09-17
Morning BW: 76.7kg [good]
Workout
Deadlift
60 x 6, 6
80 x 5
100 x 5
120 x 5
130 x 5
OHP
Bar x 5
35 x 5
45 x 5 x 5
Wide Grip Pullups
BW x 10, 10, 10, 8
Dips
BW x 20, 15, 11 [woah, 20! that crushed my triceps so I had nothing for those next two sets, but still, 20!]
Split Squat
24s x 8, 8, 8 [ow. finally properly tried this as FP suggested a while ago, feel it well in my quads and the glute-ham tie-in area]
Alternating DB Hammer Curls
16 x 10, 9, 8 [just straight up prefer reverse ez bar curls, let's get that wrist strength going]
SS1A DB Reverse Wrist Curl
4 x 16, 16
6 x 7 [forgot there were 5s in a diff part of the gym, so will bridge to those next time]
SS1B DB Wrist Curl
14 x 13, 13, 10
Treadmill
21 mins @ 5%/3.8mph
Avg HR - 134 BPM
Max HR - 143 BPM
Notes
Didn't wear watch this weekend until the gym today so I don't have a v. clear idea of activity. A few miles of walking yesterday, and a lot today (before the gym), on feet more of less constantly for 3+ hours.
Rare evening work out, hadn't eaten that much so went into it feeling very hungry. Have only rarely been hungry on this cut so far, so that was odd.
Morning BW: 76.7kg [good]
Workout
Deadlift
60 x 6, 6
80 x 5
100 x 5
120 x 5
130 x 5
OHP
Bar x 5
35 x 5
45 x 5 x 5
Wide Grip Pullups
BW x 10, 10, 10, 8
Dips
BW x 20, 15, 11
[woah, 20! that crushed my triceps so I had nothing for those next two sets, but still, 20!]Split Squat
24s x 8, 8, 8 [ow. finally properly tried this as FP suggested a while ago, feel it well in my quads and the glute-ham tie-in area]
Alternating DB Hammer Curls
16 x 10, 9, 8 [just straight up prefer reverse ez bar curls, let's get that wrist strength going]
SS1A DB Reverse Wrist Curl
4 x 16, 16
6 x 7 [forgot there were 5s in a diff part of the gym, so will bridge to those next time]
SS1B DB Wrist Curl
14 x 13, 13, 10
Treadmill
21 mins @ 5%/3.8mph
Avg HR - 134 BPM
Max HR - 143 BPM
Notes
Didn't wear watch this weekend until the gym today so I don't have a v. clear idea of activity. A few miles of walking yesterday, and a lot today (before the gym), on feet more of less constantly for 3+ hours.
Rare evening work out, hadn't eaten that much so went into it feeling very hungry. Have only rarely been hungry on this cut so far, so that was odd.
863
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 16, 2017, 05:39:12 am »
16-09-17
Morning BW: 77.2kg
Notes
Total rest day today. Would like to weigh in sub-77kg/170lbs tomorrow, as that feels like a good checkmark to have hit. Have just been eating a little too much, but I know what I need to do. Aim is to weight in the 74s for the 8th of October. Easily done.
Morning BW: 77.2kg
Notes
Total rest day today. Would like to weigh in sub-77kg/170lbs tomorrow, as that feels like a good checkmark to have hit. Have just been eating a little too much, but I know what I need to do. Aim is to weight in the 74s for the 8th of October. Easily done.
864
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 15, 2017, 07:39:15 am »
15-09-17
Morning BW: 76.9kg [a little surprised! out for dinner at a pub and was just eating+snacking for ages -- it's good I keep my activity level so high]
Workout
Run to park - .87mi in 7:25 [i.e. 8:30 pace]
Avg HR - 154
Max HR - 176
I was down to 7:20 pace for last section of this. I just felt quite light on my feet and like running rather than just jogging to the park. Probably hurt the rest of my workout, but whatever, haha.
Jumping --
Mix of SVJ/RVJ/Drop step jumps for ~15 mins, about 20-25 jumps probably. SVJs felt shit, but 1-3 step RVJs where all good. Did the t0dday method. Get like 2-3" from a drop set, another 1-2" from 2 steps and if I absolutely nail 3 steps I get another 1".
Did 1x10 each on MR Tuck Jumps [is there a definitive/adarqui video of these? couldn't find one that looked legit] and pogo jumps. Ankles not feeling strong/bouncy at this point so just moved on.
Tempo sprinting --
2 x (6 x 150m) @ 30.5s -- times a little variable here, but this was the average
Avg HR - 155
Max - 178 [usually peaking in the high 160s/low 170s after each sprint, though]
Felt fine. This is the most volume of tempo sprinting I've done so far (1800m) and it felt solid.
Notes
Tomorrow is probably a total rest day, maybe a kettlebell recovery circuit a-la the other day. Quads are tired.
The 5/3/1 protocol I'm running advises a deload after 2 cycles (I'm in week 2 of 6 so far). I think I will deload all my lifts except for squat then, because I'll be way to tempted to try a 1-3RM by then. That's like 5/6 weeks away, though, haha.
Thanks for squat feedback, pals! I noticed the major difference between rep 1 and the rest is that I don't dip my head forward with the beginning of the concentric on the first rep. Keeping head back like that will probably also help prevent me tipping forward, thus pleasing both LBSS and adarqui at once. Will keep that in mind
Morning BW: 76.9kg [a little surprised! out for dinner at a pub and was just eating+snacking for ages -- it's good I keep my activity level so high]
Workout
Run to park - .87mi in 7:25 [i.e. 8:30 pace]
Avg HR - 154
Max HR - 176
I was down to 7:20 pace for last section of this. I just felt quite light on my feet and like running rather than just jogging to the park. Probably hurt the rest of my workout, but whatever, haha.
Jumping --
Mix of SVJ/RVJ/Drop step jumps for ~15 mins, about 20-25 jumps probably. SVJs felt shit, but 1-3 step RVJs where all good. Did the t0dday method. Get like 2-3" from a drop set, another 1-2" from 2 steps and if I absolutely nail 3 steps I get another 1".
Did 1x10 each on MR Tuck Jumps [is there a definitive/adarqui video of these? couldn't find one that looked legit] and pogo jumps. Ankles not feeling strong/bouncy at this point so just moved on.
Tempo sprinting --
2 x (6 x 150m) @ 30.5s -- times a little variable here, but this was the average
Avg HR - 155
Max - 178 [usually peaking in the high 160s/low 170s after each sprint, though]
Felt fine. This is the most volume of tempo sprinting I've done so far (1800m) and it felt solid.
Notes
Tomorrow is probably a total rest day, maybe a kettlebell recovery circuit a-la the other day. Quads are tired.
The 5/3/1 protocol I'm running advises a deload after 2 cycles (I'm in week 2 of 6 so far). I think I will deload all my lifts except for squat then, because I'll be way to tempted to try a 1-3RM by then. That's like 5/6 weeks away, though, haha.
hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.
first rep is my fav.
Thanks for squat feedback, pals! I noticed the major difference between rep 1 and the rest is that I don't dip my head forward with the beginning of the concentric on the first rep. Keeping head back like that will probably also help prevent me tipping forward, thus pleasing both LBSS and adarqui at once. Will keep that in mind
865
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 14, 2017, 10:55:40 am »unless you're planning to compete at some point, if that's a comfortable depth then don't sweat it. hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.
makes sense to me. I think quads fatiguing ahead of other things is the cause there, shall be mindful of it. ty!
866
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 14, 2017, 07:57:45 am »Squats. Maybe just hitting parallel until 4th rep which seems good and 5th rep which is a bit below. Angle could perhaps be a factor, idk, in any case they look very easy well within range, so just being more conscientious of depth in future shouldn't be an issue.
867
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 14, 2017, 07:49:19 am »
14-09-17
Morning BW: 76.9kg [good, don't want to drop too fast]
Workout
Warmed up more thoroughly today with some time on the bike
Squat
Bar x Lots
60 x 5
80 x 5
90 x 5
102.5 x 5 [will post video of this later, not sure depth was quite there]
Bench
Bar x 10
40 x 5
60 x 3
70 x 5 x 5
Chinups
+15 x 7 x 5 [that's 7 sets of 5]
Narrow NG Cable Row
40 x 20
47 x 16
[my traps loved this]
Standing DB OHP
16 x 14, 11, 9
Preacher Curls
22.5 x 14, 11, 11
Treadmill
~22mins @ 5%/3.8mph - 133 BPM
Lowered speed to 3.8mph and felt a lot better. Don't need to push myself on this, it's just an easy way to get extra activity/cardio in while I'm already at the gym. Thanks for the sanity check, adarq!
Notes
Felt like I was falling ill a bit last night, but got 9.5 hours of sleep and woke up golden.
Shall stick to +15kg on chinups until I'm doing straight sets of 7? 7x5->6x6->5x7->+5kg
Morning BW: 76.9kg [good, don't want to drop too fast]
Workout
Warmed up more thoroughly today with some time on the bike
Squat
Bar x Lots
60 x 5
80 x 5
90 x 5
102.5 x 5 [will post video of this later, not sure depth was quite there]
Bench
Bar x 10
40 x 5
60 x 3
70 x 5 x 5
Chinups
+15 x 7 x 5 [that's 7 sets of 5]
Narrow NG Cable Row
40 x 20
47 x 16
[my traps loved this]
Standing DB OHP
16 x 14, 11, 9
Preacher Curls
22.5 x 14, 11, 11
Treadmill
~22mins @ 5%/3.8mph - 133 BPM
Lowered speed to 3.8mph and felt a lot better. Don't need to push myself on this, it's just an easy way to get extra activity/cardio in while I'm already at the gym. Thanks for the sanity check, adarq!
Notes
Felt like I was falling ill a bit last night, but got 9.5 hours of sleep and woke up golden.
Shall stick to +15kg on chinups until I'm doing straight sets of 7? 7x5->6x6->5x7->+5kg
868
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 13, 2017, 08:18:34 am »Great job on the cut. What are you working towards, 75kg?
Thanks! Yeah, 75kg is where I think I will assess where I've reached, at least. I'm aiming for like ~12% BF, or to just stop being so soft around the belly. If I need to keep going down past 75kg I'll do that, I guess.
869
Strength, Power, Reactivity, & Speed Discussion / Re: I am going kamikaze in this.....
« on: September 13, 2017, 07:20:40 am »As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.
Hmmm interesting, Joel Smith does come up with many fancy workouts .....
Fancy workouts are good too when you need them. You almost certainly don't need them yet, though.
870
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 13, 2017, 07:20:05 am »
13-09-17
Morning BW: 76.7kg [errr wut]
Workout
Jog to track - .88mi in 8:58
Avg HR - 147
Sprints x 3 x 15m
Jumping
~12 SVJs, some felt decent
~10 RVJs, a few good'n's
Running
3 x (4 x 100m) @ 18.5s -- ~40s b/w reps, ~100s b/w reps [HR got up to between 165-177 on these reps]
Walk home.
Notes
Quite a weight drop-off. Ate >120g protein and >2000kcal yesterday, but I had 17.5k units of activity/walking, so I perhaps needed to adjust up further.
Legs feel a bit weak today, hence no bounds and just 12 repeats.
Morning BW: 76.7kg [errr wut]
Workout
Jog to track - .88mi in 8:58
Avg HR - 147
Sprints x 3 x 15m
Jumping
~12 SVJs, some felt decent
~10 RVJs, a few good'n's
Running
3 x (4 x 100m) @ 18.5s -- ~40s b/w reps, ~100s b/w reps [HR got up to between 165-177 on these reps]
Walk home.
Notes
Quite a weight drop-off. Ate >120g protein and >2000kcal yesterday, but I had 17.5k units of activity/walking, so I perhaps needed to adjust up further.
Legs feel a bit weak today, hence no bounds and just 12 repeats.