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Messages - Coges

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2656
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 02, 2014, 08:21:34 pm »
02/8/14
B3W
Week 13- Session 48
BW- 92.3

AM-
BJJ class. Lots of drills. No rolling at the end so felt pretty fresh. I've done martial arts on and off for about 15 years and can see why there's so much love for BJJ out there. It makes heaps of sense and is so progressive. V cool indeed.

PM-

Limited warm up

Jump & Catch into OHS
bar x 5, 5, 5

Deadlift-
OL DL- 60 x 5, 80 x 5, 100 x 5
DL- 120 x 5, 147.5 x 5  :personal-record:

Ring Chins-
bw x 5, 5
+7.5 x 3, 3, 3,

BB Curl-
30 x 10, 8, 8

Mini-circuit
1. Ring Push Ups- 5, 5, 5, 5
2. Thrusters- 40 x 5, 5, 5, 1

DL is going pretty well atm. Can feel my left bicep in the last couple of reps on my top set which I think is definitely related to my grip. I had an accident about 12 years ago in which I cut through the tendons in my left hand and the grip will never be as strong as my right so I might need to make some adjustments. Even just with volume. Idk.
I'm planning to test my max in a couple of weeks time and will reassess how I go forward from there. Will test max on DL, Squat, Front Squat and Bench (even though I don't currently do flat bench I'm still interested). I will do this the week before I go away and the week away relaxing in the sun will be my deload.



2657
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 31, 2014, 08:52:43 pm »
Looks like everything's coming up Vag


2658
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 30, 2014, 09:34:49 am »
28/7/14
B3W
Week 13- Session 47
BW- ?

Dynamic Warm Up

Power Clean
HC- bar x 5
60 x 3, 80 x 1, 90 x 1 (ugly)

Squat-
60 x 5, 80 x 5, 100 x 5, 120 x 5 (nice- pretty sure it's an equal PR)

Incline Bench-
bar x 8, 40 x 8, 65 x 8, 6, 5

Ring Dips-
Bw x 6
+2.5 x 6, 6, 6

Mini Circuit-
Plate swings @ 10kg
Burpees
5 x 10

Whose stupid idea was it to do burpees???

Power cleans felt less than ideal. Not in the groove. Squats felt good though.
Have reset bench (prob should have gone as low as 60) to get some more quality reps in and build back from there.

2659
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 29, 2014, 10:52:01 pm »
Yeah I meant I hadn't done the math for you. Massive change to go from where you are now to 10% at 85.
The whole things a minefield though

2660
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 29, 2014, 10:35:18 pm »
Yeah good points. I hadn't done the math that way.

When you lay it out that way it's a good plan. I'm hoping you can stick it out and not let ego (strength) get in the way.

2661
Nutrition & Supplementation / Re: Intermittent Fasting
« on: July 29, 2014, 10:26:41 pm »
12 hours is almost a normal diet. Considering most will sleep for around 8. The "norm" for IF seems to be the 16/8 split advocated by leangains.

LBSS has it pretty much right as far as you need all your ducks in a row to ensure bulking (or fat loss for that matter) whilst doing IF. You might know I'm a fan of Anthony Mychal on this front and he advocates using IF, carb cycling and calorie cycling at the same time. The big point is to get enough cals for bulking period but then if you can shuffle your carbs to post wo then all the more better. The general rule of thumb as far as calorie levels each day he gives is on training days you eat enough carbs to feel full and jacked the next morning and on rest days you eat less and should wake up feeling lean. I can say this has worked for me when I eat around 3,000 cals on training days (lots of rice) I wake up feeling fuller and on rest days when I get around 1,800-2,000 I wake up feeling super lean.

It's an interesting dynamic and have to say it feels great pounding 4+cups of rice with your main meal after training. I'm only now getting to the stage where I can have one super big meal after 1 smaller meal earlier.

2662
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 29, 2014, 10:12:36 pm »
So I've got a week away somewhere warm at the start of September. Looking to get the bodyfat down a little 3-4% in the next 5 weeks. I'm going to focus on eating clean and getting around 2,500 on training days and 1,900-2,000 on rest days. I'll also be adding in some met-con style stuff after my main training sesh, starting tonight. I will be easing my way into things as I haven't done much/any of this recently/ever so we'll see how we go. I'm hoping not to overdo things but have still got power cleans and snatch work in prior to each session. Fingers crossed.

2663
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 29, 2014, 09:45:13 pm »
Quote from: entropy on July 29, 2014, 09:22:44 pm
I really am a special snowflake when it comes to bodyweight. You werent here last time i did a serious cut and got down to 74kg/165lb. Even then i wasn't clearly ripped as in under 10%. So i dont think i am in danger of getting to single digits any time soon.  Actually your post helps me organise my thoughts and lay out a plan for how i am getting to 6-8% bodyfat. It wont happen on this cut, certainly not in the remaining 6 days of 10. But my goal is to get real close to 10% by the end of the 10 day period ending tuesday morning. Then i'll go on a diet break. After the diet break comes another cut, this time for going from 10% to 6-8%. That's gonna be hard work obviously and i'll need to worry a lot about muscle sparing. I'll have to eat a lot more protein, like over 200g (right now im closer to 100g!).

That's crazy. I remember when I was at 78kg and I was soooo skinny. No legs/ass on me then which is probably responsible for 2/3 of my weight gain.
Yeah and 100g is nowhere near enough. My main priority on any given day is to eat enough protein. I get at least 180g on training days and 200+ on rest days.
If I were you, once you get around the 10% I'd focus on a slow clean bulk. You will look much better at 80-85 and 10-12% than at 75 and 6-8%. I know it's not all about looks though.

It's good timing for me though with all this talk about cutting. I'm going to Hamilton Island in just under 5 weeks and want to get from my 17-18% down to 14%. I plan to focus on eating clean and adding in met con style stuff after my training sessions. I'm shooting for 2,500 odd on training days and 1,900-2,000 on rest days.

2664
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 29, 2014, 09:18:30 pm »
Quote from: entropy on July 29, 2014, 09:00:41 pm
http://www.leangains.com/2011/03/intermittent-fasting-for-weight-loss.html

Understand the article. I may be missing some information in your situation here but the article states:

"The aforementioned studies all involve fasting, with time-intervals ranging from 18 to 36 hours. The modified ADF/CR-regimens involve one day of very low calorie intake, 300-800 kcal, followed by one day of ad libitum feeding (which means that participants were free to eat whatever they wanted)."

So super low one day with a free feeding day the next. Quite different from consecutive super low days.

Like you just said:

"Secondly, body fat percentage also matters. Lean participants lose more muscle mass than obese participants on an equal energy deficit, because body fat by itself provides a muscle-sparing effect. No need to touch the emergency funds (muscle protein) if you have money in your savings account (adipose tissue)."

I wouldn't consider you in the obese category though.
You're obviously dedicated to the cause and I commend you for it. I get 4-5 days into a good cut and am in danger of eating everything in sight. I'm surprised you can be 12-15 @80kg though. I'm estimated to be 17-18% now at 94kg. I couldn't imagine losing 14kg.

Main point is I think you're doing yourself a disservice by undergoing such a drastic cut.

2665
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 29, 2014, 09:04:26 pm »
Quote from: entropy on July 29, 2014, 08:26:00 pm
Quote from: Coges on July 29, 2014, 08:11:14 pm
Mate if you are "living dangerously" at just above 1000 cal then you're definitely cutting with no regard for muscle mass. You're treading in biggest loser type cal limits which isn't great in my opinion.

but, fasting? maybe it has muscle sparing benefits that are at work? idk. if i lose all my muscle in 10 days i'll regret it. but only have 6 left including today, so im not feeling too bad about my chances right now lol

I'm not saying you're going to lose all your muscle but being that far under your BMR (which would be around the 2,000 mark) is pretty drastic. I don't think the muscle sparing benefits that are touted with fasting apply when you're that far below your basic maintenance levels.

2666
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: July 29, 2014, 08:12:27 pm »
Wowee! Great stuff.

I cannot even relate to the weights you're talking about here.

2667
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 29, 2014, 08:11:14 pm »
Quote from: entropy on July 29, 2014, 03:49:17 am
Quote from: Raptor on July 29, 2014, 03:39:09 am
What I don't get with fasting is - aren't you going to lose a ton of muscle?  Also, aren't you going to give your body the signal of "store more fat" the next time you start eating normally?

it depends on a lot of things. if you're fasting with a higher bodyfat (over 15%) it makes no difference what you do diet wise til you're leaner, just pick the easiest shit that works for you. but if you are approaching single digits or lower, then you need a lot of protein regardless of diet to preserve muscle.

the signal thing sounds bs btw. there are things called set points, you can reset them. but yeah, it's tricky, you have to work hard to maintain a (much lower) bodyweight. eventually it becomes normal though.

 how fasting fits into this, idk, it's actually claimed fasting is more muscle sparing, somehow. i dont know or understand the mechanism they propose for that but it's interesting to me all the same. i have been fasting for about 3 weeks now and eating not much protein, i should have a lot more muscle and strength loss than i have observed so far, so im actually impressed. then again, im still quite fat so idk if that counts for much lol.

in future cuts, i think i will do a lot of conditioning just prior to a cut, to get rid of visceral fat. i have a feeling it makes cuts all that much longer because you eventually have to burn that fat off too while you could easily burn it off even if you're not cutting just by doing a good amount of cardio. for me, that means basketball, a few times a week.

also, ive decided im prob gonna do another cut after my diet break. just get down to 6-8% and get rid of all that stubborn fat for good.

Mate if you are "living dangerously" at just above 1000 cal then you're definitely cutting with no regard for muscle mass. You're treading in biggest loser type cal limits which isn't great in my opinion.


2668
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 28, 2014, 09:24:55 pm »
Quote from: entropy on July 28, 2014, 09:08:44 pm
Quote from: Coges on July 28, 2014, 09:03:29 pm
I drink coffee whilst fasting (espresso only). Haven't had any issues. Supresses appetite which is great. Not sure if caffeine tabs do that though.

ive gone back and forth on this. just poured out a mug of green tea i made into the sink this morning lol. I think i'll stick with legit fasted rather than risk upsetting any benefit of pure fasting by taking tea/coffee. Not saying that's actually the case but it's only 7 days, might as well suck it up and just deal with hunger. also caffeine pills are also supposed to supress appetite. but there is a difference btw appetite and hunger, and im dealing with the latter atm. appetite in general is ok, no ravenous gorging while im mentally dialled in.

Prob best to stick with what you know.
I've never done the kind of fasting you're doing. Longest single fast is 24 hours but I normally just do the 16 hours. If I go no/low carb I'm ready to kill someone by about day 4.

2669
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 28, 2014, 09:03:29 pm »
I drink coffee whilst fasting (espresso only). Haven't had any issues. Supresses appetite which is great. Not sure if caffeine tabs do that though.

2670
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 28, 2014, 12:10:05 am »
28/7/14
B3W
Week 12- Session 46
BW- ?

Combination day here. Had the CBFs yesterday and don't want to push out the start of the next week.

Warm Up- Limited

Power snatch-
bar x 5
40 x 5
Snatch Grip DL-
60 x 5, 80 x 5, 100 x 5  :personal-record:

Front Squat-
60 x 5, 80 x 5, 100 x 5  :personal-record:

OHP-
bar x 10, 40 x 5
Push Press-
60 x 4, 5, 3

Pull Ups-
bw x 5, +5 x 1, +10 x 1, +15 x 2, +20 x 2, +25 x 1 :personal-record:

Figured I'd try and move the OHP along by going up in the push press. I will go this way for a few weeks and come back to the OHP and see how it goes. Focus and form play a big part on these lifts for me.
Pull ups went better than expected. Thought I'd get 15 and maybe nudge 20. 20 for 1 was easy. 25 for 1 was difficult and I just got it.

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