Hell yes, no other way of squatting more than a bag of sugar. I’m not sure I’m qualified to coach it, but basically, you need to create a second ribcage out of your abs, spine and all the muscles in that area. If you just try and do it by breathing in (which IS a part of it), you’re going to collapse as soon as you take a breath. DO NOT PULL YOUR ABS IN!
[quote]caveman101 wrote:
Hell yes, no other way of squatting more than a bag of sugar. I’m not sure I’m qualified to coach it, but basically, you need to create a second ribcage out of your abs, spine and all the muscles in that area. If you just try and do it by breathing in (which IS a part of it), you’re going to collapse as soon as you take a breath. DO NOT PULL YOUR ABS IN![/quote]
Ok. Thanks.
So my understanding is that you take a deep breath that makes your stomach big, and then you close your mouth and try and breathe out (like when your constipated) and then that all tightens the “core”.
Sound good?
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Yep, make sure your core is actually tight, instead of of just getting a big belly
Military Press 65kg 4x4 - judged the weight for this cycle right
DB snatch 42.5kg 10x1 - easy
Fat Grip DB C+P 30kg 5x5
Pullups 5x5
Back squat 125kg x20 - felt great
In the words of Ice Cube…
[quote]caveman101 wrote:
Yep, make sure your core is actually tight, instead of of just getting a big belly
[/quote]
I tried it out today. Its much harder to do when you have a barbell on your back. I think I was just holding my breath. But anyway, whatever I was doing, it did feel good.
Thanks for your help caveboy.
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Oof, long day at work. Knecked some caffeine and dragged myself down to the gym.
Deadlifts 175kg 4x4 - easy, but form felt miles better than it did last week.
Front Squats 105kg 5x5 - having real problems with the rack position today, legs were playing hurry up and wait.
a mere 1 meal, two cups of coffee and 15 hours later…
military press 70kg 3x3
DB snatch 47.5kg 5x1
Fat DB clean and press 32.5kg 3x3
pullups 5x6
Back squat 130kg x21 - holy jesus, how did I not die?!
[quote]caveman101 wrote:
a mere 1 meal, two cups of coffee and 15 hours later…
military press 70kg 3x3
DB snatch 47.5kg 5x1
Fat DB clean and press 32.5kg 3x3
pullups 5x6
Back squat 130kg x21 - holy jesus, how did I not die?![/quote]
Do you do intermittent fasting?
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DB rows 65kg 7x7
BTNPP 60,65,70,75,80,85,90kg x2, 95kg x1
Farmers walks, 50kg DBs, 50m total
Pullups, dips
[quote]theBird wrote:
[quote]caveman101 wrote:
a mere 1 meal, two cups of coffee and 15 hours later…
military press 70kg 3x3
DB snatch 47.5kg 5x1
Fat DB clean and press 32.5kg 3x3
pullups 5x6
Back squat 130kg x21 - holy jesus, how did I not die?![/quote]
Do you do intermittent fasting?
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95% of the time, I train fasted because I just prefer it, but i don’t follow the protocol
Grass Prowler sprint 25/30m x7
Back squat 155kg 4x4 - easy
Goodmornings, calves, curls
not much time today
Prowler sprint 30m x8
Muscle hang snatch 5x3 50kg - still trying to get the form down
Military press 75kg 2x2
Fat DB clean+press 28kg 6x6
pullups 4x6
Back squat 135kg x20 - knees were stiff yesterday, creaky as heck today, but felt great after this. go figure.
Today was weird. Felt weak and pathetic the entire time, still got everything done.
[quote]caveman101 wrote:
Today was weird. Felt weak and pathetic the entire time, still got everything done.[/quote]
Probably need more carbs.
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NO! no carbs!
Prowler sprint 30m x9
DB rows 67.5kg 6x6, 50kg x20
BTNPP 90kg 6x1
BTNP 40kg x15
rear delt raises 6x10
dips and misc tricep stuff
[quote]caveman101 wrote:
NO! no carbs![/quote]
Your a carbo-phobe.
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1 hand BB snatch - deadlift warmup
Deadlift 185kg 3x3 - easy
Sadiv deadlift 15mins 40x1 - last held for 30 secs
Curls and shrugs
Prowler sprint x7 - friction from the grass was higher today
Hang clean 60/70/80kg x3 - form is getting better
Military P 61.5kg 5x5 - easy, could have increased by 2.5kg instead of 1.5kg, but i want to keep increasing till Christmas, so slow but steady.
1 hand BB press 20kg x10, 30kg 2x5 - have swapped DB C+P for these, as I will be able to make the smaller incremental jumps of as little as 500g rather than 2.5kg with the DBs. Don’t seem to be any weaker, and I will be doing Fat DB cleans still - want that 50kg Fat grip DB clean and press!
A tendon in my right knee seems a little inflamed today, so rested it rather than shooting for 140kg squat x20
oh bugger it!..
After having been running the anabolic diet for nearly 3 weeks now, I’ve noticed that I’m not stinking of ammonia after sweating. This has led me to realize that I’m not eating enough fat and too many carbs are sneaking in. NOT IN KETOSIS!
So I have just spent the last hour building a spreadsheet of nutritional data, meal plans and costs to keep me on the straight and narrow.
Daily, I can now get in:
245g Protein
300g Fat
26g Carbs
3510 calories total
All Whole foods: Eggs x20, Pork liver 500g, bacon x6, broccoli, celery and peas, EVOO 60ml, Coconut oil 60ml
All together £4.70, which will also get you 1 pint of beer in central London
Another meal plan I may do on the weekends is
Eggs x20, Beef Brisket 250g, Bacon x6, protein powder 3 scoops, broccoli celery and peas, EVOO 60ml, Coconut oil 60ml
This comes to 250g protein, 340g fat, 21g carbs, 3610 Calories, costing £6.50
So weekly, this would cost me £36.50. Which is easily spent on a night out
Savings are made with a dramatic decrease in protein powder consumption. I have typically been having 8 scoops worth a day - i mix it in with L leucine and creatine - for fucking ages! this would save up to £2.40 a day - thats a freaking gym membership!
Supplements still taking: Physlium husk (fibre), L leucine, creatine mono, Fish oil, Bcaa (occasionally), caffeine tabs (fasted training)
I haven’t costed these in daily yet.
Forgive my ignorance for you may have mentioned it somewhere… but why such low carbs? I think I grasp the basic concepts in general from what I’ve read on this site, but what benefits, aside from improved body composition, come to fruition from low daily carb intakes such as yours?
Not knocking it at all, just very curious.
Training looks good, by the way: 130kg x 20 is just killing it!
Jaice - I tried it out in February, and found it good for strength gains and losing fat. So I’m going to keep on it till i reach 10%bf or so.
Hang power cleans 60kg 3x3 - form is getting there
DB row 70kg 5x5
T-bar row 80kg 3x10
BTNPP 80kg 3x3
BTNP 40kg x8. 42.5kg x8, 45kg x8
Triceps and rear delts