After a post on touch-and-go pulls years ago by @T3hPwnisher I gave them a shot, and that’s the thing that really changed my form on the eccentric. Just lots of practice maintaining the exact same positioning on the way up as the way down.
On another note, awesome seeing the side-by-side progress between sessions of this. I had trouble figuring out the logging style at first, but this makes a lot of sense now that I got it.
Ah ok, yea I was thinking the explosiveness wasn’t ideal, so made that change and couldn’t see much on IM - but it was a very quick Google search after the deadlift.
Quite possibly, I’d guess it’s a lot of inconsistency between reps as well.
Yea this might be another option, I think I’ll play around with a different variation each A session now, see if I can’t actually find something I can build on consistently.
Good to know, I’ve not done it for any great length of time, hopefully I can do them and keep them working for me.
I’ve resisted going back to sumo (and it definitely wouldn’t fit DC) but the original reason for settling on them was my back, they worked for keeping my back safe in general, but actually they don’t really serve any of my current desires (still wanting to do a SM show at some point and always want to grow bigger - Sumo is pointless for both really) so the only variation I know I can do, doesn’t work for me!
It’s all I do, never really done dead stop, unfortunately hasn’t improved my deadlift abilities.
Perfect practice makes perfect!
Yea, it’s been useful to do, always gotta be beating that log book! Glad it makes sense (even if it’s not immediately obvious).
DC - B3
Cable curl 20-30rp:
WU: 20, 30, 40, 50kg x 10
Work: 60kg x 15, 7, 7 (29)
Stretch: 60 secs
Solid effort on the curls, full 60 secs on the stretch - ouch.
Pinwheels 10-12 SS:
Wu: 10, 12.5kg, 15kg x 10
Work: 17.5kg x 10
Stretch: 60 secs
Elbow felt slightly less grumpy today, so dropped the 5 sec negs and upped the weight (kept the negs slow still)
Seated calf raises 10-12ss:
Wu: 60, 100kg x 10 regular tempo
Work: 110kg x 12
4 and a half minutes of pain so much blood in my calves:
Belt squat 6-10ss + wm
Wu: 60, 80, 100kg X some
Work: 120kg x 8, 10
WM:
Stretch: 75 secs
My hip is currently more annoying than usual, although belt squats do irritate it more than any other movement… Flipping rusted tin man and not even 40 yet! Solid effort here despite that, I like this exercise but my dipping belt makes me a little uneasy, I probably ought to shell out for a heavy duty one.
Went GHR again, but went RP instead of trying to weight it, worked well: 12, 7, 6
Stretch: 1 min unilateral unloaded stretch.
Good session.
DC A1
WU: 20, 25, 30kg x 8, 35kg x 5,
Work: 40kg x 10, 3, 2 (15)
Stretch: 60 secs
Oh yea, great set. Stretch was agony, wanted 75 secs but ditched it just after 60.
Wu: 20, 40kg x 10, 50kg x 5
Work: 55kg x 11, 3, 2 + F, (16)
Stretch: 60 secs
Worked real hard to get that extra rep, wasn’t confident after only matching 11, but nailed it 57.5kg next.
Wu: BW, 10, 15, 20kg x 8 25kg X 5
Work: 30kg x 13, 4, 2 + F (19)
Shoulder was grinding on the right hand side, massive drop off in reps, but weight is up, and fatigue was clearly hitting me at this point.
Just noticed I recorded this wrong and missed the last RP, pretty confident I beat the week before so I’ll stick at this for one more week:
Wu: bw, 5kg x 5
Work: 10kg x 9, 3, 3 (15)
Stretch: 40kg x 1 min strapped
I’ll hold here again, some of the more fatigued reps were really stretching my chin over the bar, eccentric was controlled but I want full mastery.
20 mins break picking child up from school
Wu: 40, 60, 80kg x 10
Work: 100kg x 22, 15,
Increase in weight and reps probably that 20 mins rest!
Notes:
Another solid session of beating the log book, some things are getting close (I reckon OHP dips and chins, will see next A1 if it’s fatigue or genuine slowing/stalling).
Decided against a deadlift variant today, been on a HGV driving course this week, 3 days of being sat driving and my back is complaining more than usual.
I’m tired because of the above, 515am starts and a lot of learning and concentrating (driving a large truck down some very narrow and challenging spots - good fun).
My body is a dirty double crossing so and so, been trying to gain, decided to Bruce Randall it and throw caution to the wind and any form of dietary constraints; Chinese, pizza, greasy road side cafes on driving course, enough sugar to comatose an elephant, the usual meals and protein shakes, been up about … 2lbs (yea about the size of a decent poo), this morning I wake up to find I’m back down 2lbs, I’m going to punish it with copious amounts of pizza!
Love this mentality! Don’t skip out on the 2g protein per pound of bodyweight: that might be just the lever pull you need!
Just some data to support this with my own measurements. I’ve been inconsistent, but I do measure both morning and evening bodyweights here and there.
I lose an average of 1.92 pounds every night, and that’s over 145 data points where I’ve happened to measure both morning and the night before.
I think most of this is actually just lost via respiration. Maybe a little bit of sweating. Some of it is water, but there’s also bunch of waste products that get moved into the lungs and breathed out from all of these processes in the body.
I’ve probably been slacking on this in favour of getting food in, but will be well over 1g, almost certainly over 1.5g, but need to make sure 2g is met, adding an extra 100g of protein from whey would cover it, currently taking a minimum of 100g usually 150g of protein from powder though, any thoughts on how much is too much?
@LoRez because of my body’s love of being skinny (not lean just skinny) I weigh almost every day, first thing post morning pee, before any food/fluids - unfortunately this was just my body laughing at me and telling me to try harder!
Given how much time I spend on the Velocity Diet, or at least stealing heavily from it, I can’t imagine there is a limit, haha. The issue is making sure it’s a quality source without a lot of garbage fillers. Sometimes it’s THOSE things that accumulate and cause issues.
Other powdery considerations could be milk powder. That’d help with the calories as well. Can even go old school with the “Get Big Drink”
It’s the only reason I’ve ever bought corn syrup 
So something I read in an article I didn’t understand, seemed to suggest that extra protein might be converted to alcohols, and alcohols can mess up some of the metabolic pathways and make burning carbs and fats less efficient.
Other than that, though, in theory extra protein can be stored as fat. But if you’re already efficient at burning fat as fuel, I’m not sure that’s an issue at all.
There’s actually been quite a few articles on this site suggesting the opposite: that the body simply doesn’t have a mechanism to store surplus protein. There’s an idea of gluconeogensis to convert it to glucose which could get stored as fat, but there is a lot that suggests that the process for that is DEMAND driven rather than supply driven.
Seeing Dr. Ted Naiman’s talks on protein leveraging is really making the whole thing pretty fascinating.
from a health perspective, it’s literally just milk protein, so “too much protein powder” is the same as “too much total protein”
with that said, some proteins are harder to digest than others and some people don’t react well to the flavouring agents in large quantities.
If you have no GI distress, there really isn’t an upper limit. worse comes to worse, you’ll just convert some of that protein to glucose and use it for fuel instead of muscle building or gain some extra fat if that amount of protein + other stuff you’re eating puts you into a massive surplus
DC - B1
Wu: 20, 30kg x 10
Work: 40kg 18, 8, 5 (31 - that’s better)
Stretch 1 min (20 secs followed by 40 secs - agony today).
Wu: 10, 15kg x 12
Work: 17.5kg x 14
Stretch 1 min
Elbow was cranky again here.
SSB calf raise
Work: 80kg x 10 (5/15)
Just went straight in today, nailed a solid 10 reps of agony.
Ghr 11-15 RP:
Wu: BW x 8
Work: 5kg x 12, 7, 5 (24)
Stretch: 1 min (BW unilateral)
Back squats 4-8ss & WM:
Wu: 60, 80, 100kg x 5,
Work: 120kg x 4,
WM: 80kg x 20
Stretch: 1 min
Went cautious here, back felt good coming in and did well, went belt closed on first rep of 120kg and it was too tight (fatty!), so racked opened lever and went for the next 3, second set just left it open. I’m cautious about not using a belt, about it being too loose, too tight, basically glass back and in my own head. Main set didn’t feel heavy at all, but knees and hips decided to show up to the table of bitching about squats. Funny how I’m using weights I’ve 20 repped with for 4 reps now, no wonder my legs have shrunk!
Good session overall though which is good news since I had zero desire to do this today, but no time to do it tomorrow. Busy week hgv driving, it’s been draining (driving lorries on tiny country roads and busy narrow town streets), passed my test today which is a joy and relief.
Thanks @T3hPwnisher @LoRez @anna_5588 for the protein conversation, I’ll come back to it when I’ve recovered from the WM!
Alright a pizza, 2 donuts, a cookie, 100g of protein and a night’s sleep I’m ready to reply!
Consensus reached! I’ll forge ahead with even more whey (and casein at night), I’ll aim for 200g+ from shakes then my daily food should cover the rest.
Given my struggles with gaining and holding weight this won’t be a major concern.
I don’t get on particularly well with milk, but I can definitely get part way towards the get big drink, as a minimum adding PB is an easy win. Been sleeping on nuts in general but they’re always a good way to up cals and convenient for work/travel.
Had a quick look: https://youtu.be/pWfXUBW--LA?si=y83fcPaddZsQ5J9- only a brief vid but makes perfect sense.
Upshot is more shakes, more nuts and we’ll reassess in a week or two!
Weight this morning 206.
Well done mate
@simo74 thanks Simo!
Significantly more so than I expected! Good fun though, chased the surf with a protein shake and a banana.
Then got home and had lunch:
@boilerman inspired white trash grilled cheese sandwiches (also chased by a triple chocolate shortbread and a protein shake).
Nothing better than the original!
I see you are also pulling out all of the stops to put on some weight, haha.
Yup, getting to yes, even if short term isn’t ideal, - screw homeostasis!
Ironically - my next post:
I am angry at myself, I didn’t eat properly yesterday (only drank 150g of protein and ate without intention) dropped 3lbs this morning, I know I can’t slack on eating at all, ever, but I do all the time then get lackluster results.
Going to log food for a little bit just to hold myself to account:
Today (will edit to add):
Breakfast:
60g whey
6 eggs, 2 X toast and butter
Lunch:
60g whey
Frozen pizza
Dinner:
2 x jacket potatoes, 200g tuna, mayonnaise, butter, a metric ton of cheese a mini pork pie, alcohol free beer and ice-cream to finish…and 2 biscuits
60g whey
60g Casein.
