Author Topic: chasing athleticism  (Read 923598 times)

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entropy

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Re: chasing athleticism -- phase ripped abz - w1d1
« Reply #300 on: September 10, 2012, 01:19:39 am »
0
New Program : Phase Ripped Abz

Quote


Conditioning will be on a mountain bike. I'm thinking tabata sprints 3 mins and 30-60mins w/o sprinting. For variety or in bad weather, once a month i'll play basketball with my old team.

Upper body assistance will be an exercise from chinups, banded chinups, curls, widegrip bench press, push presses, cable curls, cleans or rows.

I'm doing descending sets for backsquats and bench press btw.

When I feel like it, I can take Tue or Sat completely off.

Time to find those abs, great form, become stronger and powerful,  jump higher and run fast.

:headbang:

Body Comp Goal

I'm going for a hard and fast 5lb loss over 3 weeks to start off this phase. No excuses.



Target is set at 178 on the morning of October 1st.

No more fucking around.

Training
650m Fasted TM (AM)
BP 5x81.5, 6x75, 6x72.5, 3x5x72.5 (wide grip, PR)
BS 2x100, 1x115, 1x120 (high, bad form, dont count it)
FS 3x100, 4x92.5, 4x90, 4x87.5
PC 2x60, 1x65 (ok form), 3x70F (I wasn't pulling these high enough to rack. Not sure why but I did get 1x70 yesterday on my first attempt at PCs in like 2 years but it wasn't happening today. May stick to only trying these on Sundays.)
PCDLs 2x3x90 (2nd set was good)
RDL 3x127.5 (PR but bad set, rounded LB, i guess i went too long btw RDL workouts), 10x102.5 (PR, good form)

BW: 83kg (182.98lb)
« Last Edit: September 10, 2012, 10:18:45 am by entropy »
Goals: Cutting to 6-8% bodyfat

adarqui

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Re: chasing athleticism
« Reply #301 on: September 10, 2012, 02:33:17 am »
+2
graphs: check
charts: check
multi-colored stuff: check

sick.

entropy

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Re: chasing athleticism -- w1d2 (off)
« Reply #302 on: September 11, 2012, 05:36:33 am »
0
Ha tnx adarqui :)

650m Fasted TM (AM)

damn im hungry. I find myself dreaming about and lusting for certain foods.
« Last Edit: September 11, 2012, 11:52:33 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d3
« Reply #303 on: September 12, 2012, 07:53:28 am »
0
Training
650m FTM  (AM)

W1
300m  TM (warmup)
BS 4x108.5 (PR), 4x103.5, 4x100
OHP 4x55, 2x5x55

W2
300m TM (warmup)
CURLZ 8x45 (PR), 8x40, 8x35, 8x30
Chins 3x3x90 (+5kg; PR), 2x4xBW

W3
200m warmup jog
5 min intervals (60m)
football pitch sprint x1
200m jog

Woke up with residual lower back soreness. Must be from the pulling.

Right knee not happy, finding even warmups troubling. Changed video to front angle, saw L knee stays out of the bottom, R comes in though. Not sure how to fix it, messed around with turning right foot out and in. Oh and squatting was hard work today, even warmups felt heavy. Haven't been sleeping well lately.

Lost the last rep of OHP first set in front, made sure to bring the bar closer on 2nd and 3rd, and it made it possible to get 5s.

I avoided my usual tendency to try to make up for bad workouts by doing more sets.

Not doing sets across on curls. They were just becoming half curls anyway. Going to do one heavy top set, and then stricter following sets, this way I get full range benefits while at the same time pushing up curl strength as well.

Chinups have gone no where, in fact they've regressed. For some reason I had thought losing BW and doing BW chins would result in more reps - but it never happened. If anything reps stayed the same at best or gone down. So i've decided to add weight. If reps stay the same, fine, at least i'll be adding weight.

First conditioning session went well. I kept it short, HIIT + bit of aerobic. Can't wait to melt this remaining fat off!  :D
« Last Edit: September 13, 2012, 01:37:42 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d4 (off)
« Reply #304 on: September 13, 2012, 01:50:11 am »
0
I feel great the day after my first conditioning session. Was a bit afraid I would have shaky knees and sore hams/quads but instead I feel fresh and rejuvenated. It seems I shied away from conditioning because of my experience with longer duration aerobic work (~30mins) and longer HIIT (40 minute bball games) - but now I believe i've got a good compromise which is easier to recover from. If my body can handle it, I might add a 2nd conditioning session. Double the bodyfat loss, pretty please.

Training
650m FTM (AM)
2km walk (PM)

If i'll be lean (? 10%) at ~75kg(165lb) - I don't think I'll get there on this cutting phase. Probably will take a diet break after ? 15% - for about 2 wks, reset my hormones and shit back to normal before resuming the cut from ~15% to 10%. If my calculations are right (ha) - i'll be ~15% at around 79.5kg (175lb). So i'll keep cutting to 175 at which point I should be legit ? 15%.

Incidentally my estimates are based on the following calculations that I am at 19% right now



So glad I added some carbs (wheat) into my diet about a month ago. I started eating 2 slices of wholemeal toast for breakfast. And 2 roti for dinner. Game changer.  Makes life easier, takes away hunger andI have better energy thru the day and best of all, fat loss is unaffected. The extra fibre and nutrients are nice too.
« Last Edit: September 14, 2012, 01:05:20 am by entropy »
Goals: Cutting to 6-8% bodyfat

vag

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Re: chasing athleticism
« Reply #305 on: September 14, 2012, 04:52:24 am »
+1
Are you really at 19% currently after already cutting down to 83? Seems a bit too much , what was your strting point?
Also you are training very often AND playing competitive basketball, why are you at 20%??? I would only guess there is a  terrible diet obsession, like overconsuming sweets or alcohol or something.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

entropy

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Re: chasing athleticism
« Reply #306 on: September 14, 2012, 04:57:48 am »
0
I would even guess i'm over 20% to be honest. I'm just not a very muscular person. Also I don't play basketball anymore, i quit basketball about 6 weeks ago? I play pickup once or twice a month and that's it! I only recently added back conditioning though, so i'm hoping to lose about 2" from my waist in about 4-5 weeks just from adding back aerobic and hiit into my training.

I'm pretty good at dieting though, these days i seldom eat out (can't remember the last time i did, must be about 3 months ago), never get takeaway food either. I have a 100% healthy breakfast every day without fail. And i am 85-95% good with my dinner. I don't snack on junk (if i allow myself to eat crisps/chips, chocolate etc i'll binge so i just avoid it completely). im a good boy at eating fruit and veg :D it's been working too, i've cut down from 86kg to 83kg while increasing my lifts so i'm not burning lean mass either. I think realistically i will be finished cutting at around 75kg. But if i get to 75 and i'm not under 10%, i might neeed to  cut even lower as 74-73, I don't know, will just have to see when I get there.
« Last Edit: September 14, 2012, 05:07:29 am by entropy »
Goals: Cutting to 6-8% bodyfat

vag

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Re: chasing athleticism
« Reply #307 on: September 14, 2012, 05:07:17 am »
+1
Well , i am not a diet expert but there is a missing link here. What was your bodyfat percentage before the cut? And why was it that high?
BTW, i don't mean to insult you or call you fat or something. I am not muscular either and i have a very hard time going under 15% or a 35'' waist. I was jsut very surprised to see you at 20% in the middle of what looks like a well planned and sucessful cut.

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

entropy

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Re: chasing athleticism
« Reply #308 on: September 14, 2012, 05:21:07 am »
0
Well , i am not a diet expert but there is a missing link here. What was your bodyfat percentage before the cut?
BTW, i don't mean to insult you or call you fat or something. I am not muscular either and i have a very hard time going under 15% or a 35'' waist. I was jsut very surprised to see you at 20% in the middle of what looks like a well planned and sucessful cut.

If we work backwards, my bodyfat at 86-87kg would have been around 22%. I thought it was over 20%, so i wasn't too much off. I never got a DEXA though. If I had, it might have showed I was maybe 24-25%. I don't know.

Quote
And why was it that high? BTW, i don't mean to insult you or call you fat or something. I am not muscular either and i have a very hard time going under 15% or a 35'' waist. I was jsut very surprised to see you at 20% in the middle of what looks like a well planned and sucessful cut.

No offense taken. Why it was that high. Good question! I got measured twice with a 7point caliper test as follows:

+ 100kg BW - bodyfat 25% (fat mass of 25kg, lean mass of 75kg).
+ Charts and BMI measurements for my height and bodyweight also suggested the same thing.

So that means at 85kg, i should have been 12% bodyfat.

I dieted down to 85kg and surprisingly no abs in sight!! So i kept dieting. And now at around 82.5kg and i'm still not even close to 15%. Which means my previous bodyfat measurements were way off. I wasn't 25% i was probably 35% and up.

This is the danger of not getting down to a low initial bodyfat when training. Because you don't know how fat you really are and estimates are hard to get right. It's when you get down to seeing abs that you have a realistic idea of what your lean mass is, and from there you have a good idea of how gains in bodyweight are partioned btw fat and muscle. I never got down to 10%. So where I was starting my bulks (at a supposedly 85kg ~ 15% estimated) - i should actually have been ENDING my bulks somewhere 5kg lower. This is bad news for p-ratio which means gains are mostly fat. Big mistake. People tell you that if you are over 6 foot tall you should weigh such 200-220. And if you listen to them you end up very overweight. I listened to them.

If only I had dropped $300-500 on a DEXA it would have been a sound investment. If there is one thing i could change about my training, it is not knowing my initial bodyfat. So if anyone asks me - i'll tell them most important thing is to know where your bodyfat is, esp if they are sedentary mature adults who haven't remained athletic.

My waist at the mo is quite close to 34" now, and I think if i came off creatine, i'd lose an inch and a half just from that water retention. But that's neither here nor there.

So to answer your question, the reason I was so fat initially. I just didn't know exactly how fat I was. It's not easy to tell the difference between 24% and 20%. Nor from 20% and 17%. In fact above 15% it's not easy to pin down where you are. You only find out how deep the rabbit hole goes when you start cutting and seeing where you are at. If only I had got a DEXA at some stage, I would have known I was way off with my bodyfat estimates. But because I used tables, and caliper measurements, I never came close to finding a true estimate.

The other thing is vag, I say i might be over 20% because that's being conservative. But i might even be as low as 17%, even though I don't believe that to be true. I can't know for sure either way until i've finished cutting to 15%. And then working backwards I will be able to tell you what bodyfat I was when I weighed 83kg. But right now, there is an uncertainty due to the lack of precision in visual estimating bodyfat above 15%.
« Last Edit: September 14, 2012, 12:09:56 pm by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d5
« Reply #309 on: September 14, 2012, 05:23:40 am »
0
Training
700m FTM (4.3 kph av, 9mins, preworkout stimulants)

W1
300m TM warmup (7kph av)
FS 1x100, 2x108.5 (PR!), 1x115 (PR!), 1x107.5, 1x106, 1x105, 5x90(PR!)
BP 5x81.5, 3x80, 6x76, 7x72.5

Good workout. I have learnt that a good workout wont get any better by doing more worksets than needed, it can only get worse. Conversely a bad workout wont get better by doing more worksets than that demanded. I usually grind myself into dust doing extra work but i'm curbing that instinct. Progress is progress, and doing more work than necessary can only detract not enhance progress.

W2
300m TM warmup (~3.5mins)
BS 4x108.5 (=PR, but deeper this time), 4x105 (wtf why cant i get more than 4 reps?!), 5x100 (thas better)
BS (belted) 1x110, 1x115
sprints 5x30 (04:78, 04:50, 04:58, 04:50, 04:50)
ABZ
  -  rollouts 2x10 (from knees, strickter than last week, damn these were hard)
  - weighted crunch 2x5x10kg, 2x10x10kg, 1x8x20kg, 1x20kg, 1x8x35kg

FS notes:

<a href="http://www.youtube.com/watch?v=TvIOIOxbab4" target="_blank">http://www.youtube.com/watch?v=TvIOIOxbab4</a>
^pr of 115kg @ 182 lb

I decided I didn't want to do upto 20 heavy singles. I understand that's what an advanced lifter needs to do, but i made most of my front squat gains by doing 2x3. So I don't need to go balls out every time. If anything that makes progress harder, mentally more challenging too. So i stuck to dancing with the girl who got me where i am, 6 heavy hard reps, and then a backoff set of 5. Done. The 5 was pretty, and i'm going to try to keep the bulk of my reps pretty so it becomes automatic and ingrained.

BP notes:
Have hit a wall on bench press progress. Have to figure out how to get myself unstuck.

BS notes:
Ok so I can't seem to get more than 4-5 reps this week. I didnt get one single set of 6 which makes me sad. Dunno why. Maybe cos I did dls on monday? but it doesn't seem to have affected my front squat for some reason. Anyway, we'll see what happens nxt week. Also next week dont attempt backsquat PRs on friday. BS PRs come on monday or wednesday from now on. It's too much to expect FS and BS prs on the same day. In fact i'm inclined to only do BS once a week if that will get me unstuck.

Sprint notes:
As much as I like to measure progress, i have to admit that holding the Gymboss in my hand throws my form off. Especially on the start, and from watching my videos it seems I take forever to get going. I can't push off properly off the ground, and feel slow having to coordinate my start as well as triggering the timer at the same time. In fact on viewing my footage, the majority of the 4.5s is spent in the first 5-10m. So i wont take the timer with me anymore. At some point i'll like to measure how i'm doing, and I'll figure that out later, but in the meantime i need to concentrate on my form and running as fast as possible instead of worrying about timing myself over such a short distance/duration.

ABZ notes:
Here is where my training went wrong the last 12-18 months. I stopped doing heavy ab exercises. For me that used to be chinups when I was heavier (? 90-100kg). Even stuff like ab roll outs at that bodyweight made my abs bigger. But since i became a lightweight (? 85kg) - chinups stopped being a heavy exercise, esp when I stopped doing the weighted variation. And my abs got weak and small. But i'm fixing that now by doing weighted chinups and weighted crunches etc. Adding back ab wheel. Give it a few months and I think i'll have bigger stronger abs. It might be one reason why my abs aren't showing yet, becos they're too small. I remember them being a lot bigger, popping out of my flab when I was heavier. I remember them popping out after doing bw chinups. That never happens now becos i'm too light. Another data point, after wednesdays weighted chinups, i experienced ab soreness after chins for the first time. That's a sign i'm on the right track now. Damn i was stupid to stop doing weighted chinups while cutting.
« Last Edit: September 14, 2012, 12:45:32 pm by entropy »
Goals: Cutting to 6-8% bodyfat

Mikey

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Re: chasing athleticism
« Reply #310 on: September 14, 2012, 01:33:16 pm »
0
Well , i am not a diet expert but there is a missing link here. What was your bodyfat percentage before the cut?
BTW, i don't mean to insult you or call you fat or something. I am not muscular either and i have a very hard time going under 15% or a 35'' waist. I was jsut very surprised to see you at 20% in the middle of what looks like a well planned and sucessful cut.

If we work backwards, my bodyfat at 86-87kg would have been around 22%. I thought it was over 20%, so i wasn't too much off. I never got a DEXA though. If I had, it might have showed I was maybe 24-25%. I don't know.

Quote
And why was it that high? BTW, i don't mean to insult you or call you fat or something. I am not muscular either and i have a very hard time going under 15% or a 35'' waist. I was jsut very surprised to see you at 20% in the middle of what looks like a well planned and sucessful cut.

No offense taken. Why it was that high. Good question! I got measured twice with a 7point caliper test as follows:

+ 100kg BW - bodyfat 25% (fat mass of 25kg, lean mass of 75kg).
+ Charts and BMI measurements for my height and bodyweight also suggested the same thing.

So that means at 85kg, i should have been 12% bodyfat.  
« Last Edit: September 14, 2012, 01:37:33 pm by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

entropy

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Re: chasing athleticism
« Reply #311 on: September 15, 2012, 02:48:20 am »
0
When you were at 100kg there's no way you could've been 35% bodyfat. If you were 35% bodyfat you'd have a 45+ inch waist. If your waist was 40 inches at 100kg than your bodyfat would've been around 23.

At 101kg my waist was 41". But I still doubt my bodyfat was anywhere as low as 25%. Was it as high as 35%? Who knows. It's possible though. My fat was always smooth and soft but not flabby, so it never looked as bad it was it. Even if I was 40%, I think i wouldn't look it.

The way I cut from 100kg to 90kg, and 90kg to 85kg was using RFL. Which is a protein sparing fast, designed to spare LBM while burning mostly bodyfat. Did it work? I always looked really sickly skinny when I had finished RFL so perhaps I did unintentionally burn a lot of muscle in the process. Where did all the muscle go? But perhaps it was never there in the first place i would think, maybe it was just an illusion made up by the bodyfat. My best guess is that yes I lost maybe a kilo or three of muscle, and visually that made a big difference but I don't think I would have lost much more than that. If I had a DEXA i'd have definitive answer but unfortunately we will never know for sure.

Quote
With that said I completely agree with what you've said about cutting down and getting lean so you know where you're actually at. You're defs getting leaner though so obviously what you're doing is working but yeh I guess i'm just trying to say that even with meticulous attention to detail and calorie deficit you're still going to lose muscle when you cut it's inevitable.

Yep! I don't care if I carried 5kilo more muscle if it meant weighing 100kg and being a big fatfucked unathletic guy. Would rather be 80kg, 10%bf, small and athletic. Not that I am anywhere near being a lean 80kg, but i'll get there eventually. And then a lean 85kg..
« Last Edit: September 17, 2012, 12:34:01 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d6 (off)
« Reply #312 on: September 15, 2012, 03:43:47 am »
0
Training
650m FTM

Not doing anything else today. I'll give my body a break and reward it for surprising me with an overnight whoosh on the scale. Well under 82kg now! And I had no reason to expect it. Usually the day after training days, my bodyweight increases slightly but never decreases. I ate a carb heavy meal last night to refeed gylocogen after a hard week of training.  And what a shock to see the scale drop. I guess sometimes it takes a refeed to trigger a weight drop. Lets see if it sticks over the next coupla days.

BW: 81.7kg/180.12lb
« Last Edit: September 15, 2012, 04:11:17 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d7
« Reply #313 on: September 16, 2012, 02:21:28 am »
0
Damn, I usually look forward to sundays because they're easy but today i've got powercleans, conditioning, jumping/dunking and pickup basketball scheduled. Lets see how it goes.

Training
FSTM (4.3kph, 650m)
TM warmup (300m)
PC 4x1x60, 1x65, 1x70, 0x72.5, 0x71, 0x60
5xSVJ, 5xRVJ, 5x0xdunks (couldnt land a single one)
HIIT 3x (2x50m sprint, 50m jog, 50m walk)  (~4mins duration)
football length sprint (length unknown, 100-120m? - 15:65s)
5 minute jog warm down

PC notes
its funny how i'll hit a max on PC  (=70kg) and then I can't clean anything after that, it's like my CNS says ok thats it we're done for today. Which kind of means if i keep doing the same thing every time i'll never improve. which isn't true because my form is still coming around. i switched to hook grip today which is a lot kinder on my wrists on the 2nd pull. i just dont find it as comfortable when bringing the bar down (i cant drop it - no  bumpers).  Perhaps next time go for a few sets of doubles rather than singles

Skipped pickup basketball this week. I just don't see the point. Is pickup CNS fatiguing? Lots of starts and stops from stationary, quick accelerations and slowing down, no time to get into a stride etc. It would explain why i would feel so banged up afterwards, perhaps its not my muscles that take a beating but my CNS and joints.

I took my weekly free meal. preworkout had some cheesy/garlicky/pastry thing. it was heavenly. oily but.  i wasn't lusting after it or anything, just was at a loss for a preworkout carb source. Reminds me, i should go buy some cereal, have started to think cereal preworkout would be just perfect. something effort=0, tasty, fat free, kind of nutritious and of course carby, will be just the thing.

BW: 81.75kg/180.23lb
Soreness: abzs still very sore from friday, quads and hams too.
« Last Edit: September 16, 2012, 11:55:33 pm by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w2d1
« Reply #314 on: September 17, 2012, 12:02:02 am »
+1


BW:81.95kg/180.67lb
Soreness: a little abs, a little hams, a little quads

That's 3 days of being under 82kg in a row, so i'm happy to think it has stuck. That overnight kilo loss is here to stay.

PR - waist is now 34"  :personal-record:

Feeling good about fat loss, I have my birthday coming up this week but i'll probably stay true to my diet, don't really feel like celebrating anyways. I'd rather get under 80kg asap. With the weather warming up, i'm feeling good about being lean, the idea of a summer without being fat is a novel thing. Once my body weight has stabilised a little, i'm going shopping for a new wardrobe. Have been holding off buying new clothes since my bodyweight has been in constant flux the last year and a half. Most of my clothes don't fit me anymore. The other day I went sprinting and my shorts were falling off my waist lol.. i'm no longer an XL  ;D

I'm going to continue being aggressive about dropping under 80kg to get there quickly. The faster I am done cutting, the sooner I can get down to building some muscle and finally being in a position to drive my lifts up hard.

Training
FSTM (4.5kph, 700m)

TM warmup (300m)
BP 6x81.5 (PR!!), 6x77, 6x73, 3x5x75 (wide grip - PR)

TM warmup (300m)
FS 4x100 (PR!!)), 4x95, 4x92.5, 4x90
BS 1x100, 1x105, 1x110B, 1x112.5B, 1x115B, 1x117.5B
RDL 3x130(PR!!)), 10x105(PR!!))
DL 2x3x95 (felt real light, form was good, i dunno how it happened but now I can DL with good form!)
ABZ
  - weighted crunch 15x37.5,15x45, 8x55

Have been patient waiting for the new week to start so I can bump up the daily TM parameters. Took a 0.2kph bump because I wanna get up to 5kph faster than 0.1kph/week increments will allow. Once I get to 5 i'll take 0.1 bumps though. Also bumped up the distance from 650m to 700m. While i'm still overweight (for my lbm), daily fasted TM work is a good idea even if it will take up a new meaning once i'm down to stubborn fat levels (~10% bf).

BP notes:
Finally a break thru - i got 6x81.5 at last, it took me 4 consecutive workouts but it's done. Now I might stick with the same weight until it's not so damn heavy. Once it becomes lighter, i'll take the reset to 80kg and change to bigger plates. They're slightly heavier than expected, that's why i'm being very cautious around the 80kg plate boundary. To get 81.5kg I have 2x20kg, 2x5kg, 2x2.5kg and then 8x0.5kg plates. So a lot of plates but now my aim is to transition smoothly into the bigger 2x10kg plates, ie. 2x20kg, 2x10kg and from then from there 'll chase 6x85. Oh yea and the wide grip assistance has gotten very heavy (RPE 10). I think i'll stay with the weight until it's easier, and once it becomes lighter, i'll go aim for 3x8 with the same weight. That should be enough stress to keep my chest stimulated for quite a while.

FS notes:
Well looks like I made another break thru in squatting. Something Lance said turned me on to it. Turns out it's better to FS first and then BS because that way the FS form remains pure. Doing it the other way like I had been, instructs my body to behave incorrectly which doesn't happen if I just FS first. But what about BS after FS? That works fine. My guess is that for HBBS that's the way to go, FS and then HBBS reinforces upright squatting. If you are a LBBS squatter though, you probably don't want to pollute your LBBS by doing upright FS first, so in that case you would probably want to LBBS first and then FS last.

RDL notes:
Back was straight this week on the heavy RDL, back on the wagon. 150x3 by the year end thank you very much.

ABZ notes:
Think i got the hang of these weighted crunches. They caused wicked soreness since friday btw which is why i'm going to keep doing them. The problem is, it's hard to get in position with all these fkn plates on my chest. Also my tiny hands can only grip 2x20kg plates + 1x10kg and including the 4th plate, its all too thick for me to hold properly. I might be able to use the 15kg instead of 10 next time, but then what? 3x20s isn't going to happen unless I grow my paws some. If only I had heavy DBs :( Damn shame because this is a great exercise. Btw I can't just hug the plates because it limits ROM. Maybe i'll experiment and see what I can do about it.
« Last Edit: September 17, 2012, 11:29:05 am by entropy »
Goals: Cutting to 6-8% bodyfat