That’s what I meant
Testing Day
Press: 1x9/side-37lbs
- pretty happy, R side could have done 10 but only did 9 w/ L
Re: Habits
I was doing some thinking yesterday and realized why I’m scared. I don’t want to take the risk of “reversing damage”. For example, if I do end up putting on fat, I don’t want to have to cut. It’s easy to maintain, but once I get used to a higher intake, cutting down is difficult- it’s a weird reference point dependence thing I guess. Also, It’s very hard to convince myself to eat more/move less, when I’ve gained so much weight essentially without trying. IDK what to do about this???
New Goals:
10+ pistols/side w/ 45lb
100kb snatch < 5min w/25lb KB, or 32lb DB
Press 45lb KB
Might lose DBs mid may (depending if little bro notices LOL), probably won’t order more DBs (in case mum gets pissed)
If I do lose them and hit the 12+ pistols and/or the snatches, I’m going to do a version of a 10k swings program where each workout is 500 swings but every other day, I do a “heavy day” where some of the swings are w/ the 45. The goal is to increase the number of swings w/ the 45 until all of them are w/ the 45 by the end.
You have not. You have gained very little. Primarily because you crashed your metabolism. When you start eating more, it will grow to match.
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Good job! A 50% increase in reps in only 7 weeks is great.
Achievable. Try and find an already established program, though. For both this and your pressing goal, I’d once again recommend StrongFirst. They kinda specialize in stuff like this. DO NOT just try and make something up.
Also, remember, you’re probably gonna have to put on a bit of mass to move that 45 on the press. Start teaching yourself to accept that fact immediately.
This is… probably unrealistic for a while, in my opinion. The StrongFirst standard is 100 snatches in 10 minutes, and many don’t reach that goal until they’ve done a lot of training for it. The cumulative fatigue from repetitive snatches builds up very fast, even with a lighter load.
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THe RKC requirement is 100 in 5min.
Maybe differential goal? Like 100 in 5 min for 25lb and 100 in 10 min for 32?
just went out and tried- I’m at 8/side on the pistols
StrongFirst is Pavel’s evolution of RKC and his current “standard”. I mean, you’re welcome to use RKC, but it’s largely considered outdated. The “next level” of the standard snatch test is the “Secret Service” version, which is 200 snatches in 10 minutes. Which is just bananas.
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Ahh okay. Well, I think if I aim for 100 in 5min for 25 and 100 in 10min for 32, then I’d get the best of both worlds??
I concur…
Having some fun:
Going off my PRs yesterday, I decided to have some fun with Pistols
10x(5pistols/side+5rows)-45lbs, 90sec rests, took 3min rest btw sets 5 and 9
RDL: 3x10/side-45lbs
Swings: 5x5-45lbs Hardstyle
- amazing workout. Very very happy that I mentally got through 10x5, with short rests at that. absolute killer
New plan:
1 heavy pistol workout with light, high rep shrimp squats, RDLs as accessories and some form of short conditioning (ie tabata)
1 heavy shrimp squat workout with light higher rep pistols, some type of circuit with lower body accessories, swings
2 pressing workouts with heavy rows and some form of short conditioning
1 easy cardio day
1 KB lifts day (snatches, clean and jerks, swings, carries)
50 light KB rows/side every day, except on press day. will try to do core work if not too lazy
will do 25 DB manmakers for time every week. When I get under 4 min, will increase to 30
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@kdjohn
I tried 5 min max snatches w/ 25lbs, got 80
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Are just basic cheap adjustable dumbbell handles for 1” plates hard to come by right now?
No- I actually found some really really good deals on eBay. The problem is they a package they weighs 100lbs is pretty difficult to hide from mum
Speaking of which. I did buy some 5lb plates off Amazon I which arrive on the 23rd. Those should be easy to hide if I’m fast. Also bought mum a cheese board for Mother’s Day (she loves cute kitchenware). Will have to hide that too
It’s all my money, so no harm no foul financially
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Off week: day 1
8x(5 squat jumps-25lbs+100m sprint)
5x(20sec kB roe/side-25lbs+20sec rest)
Pistols: 2x3-25lbs w/3sec eccentric,3sec pause, and explosive concentric
- felt good going in, had a crap ton of sugar last night (explained below) so thought I’d put it to good use. The sprints were hard. The intention was to use the 100m walk back as rest, but that went out the window after the 2nd one
- rows are “daily work”. ( they’re good for posture)
- pretty dead and didn’t want to do sprints so played around a bit with pistols. Left hip wasn’t happy (and I wanted an excuse to end the session) so cut it after 2 sets
I allow myself a weekly “cheat” of sorts where I go 3-400kcal above maintenance (save on other days so it evens out)
Last night was 1.4lb (raw weight) of pork chop followed by my nightly protein bar and 500kcal of basically pure sugar. Ended the day at 2k
… well… slept horrid last night bc I was sweating like crazy, but not too tired, so maybe sleep quality got better bc carbs.
Fluffy af this morning though
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Highly doubt this
This is still low for your level of activity
Also, I have no clue how to interpret the workout above. It is work for the sake of doing work. Do you take any off days?
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@Koestrizer @dagill2 No wonder you guys can’t interpret my layout- even an engineer cant 
Well lots of carbs = water retention = looks fluffy
yes. I only do 4 lifting workouts, 1 easy cardio and 1 hard conditioning. I day a week is rest- where I just walk
I’m actually thinking about cutting out the heavy weighted walks. Neck always gets really stiff and uncomfortable and hurts sleep
Yeah, not an off day in my opinion. I think it would do great things for your mental health if you took 1 day a week and didn’t do anything related to fitness - maybe run the idea by your therapist.
I understand this is mostly a subjective measurement, but weighing pics you have posted on here where you stated being fluffy - I don’t see it and neither do most other well meaning posters here.
No need for the extra stress on your joints. The weightlfiting is strenuous enough on them, especially crazy ROM moves like pistols - pretty sure I would blow out a knee if I attempted a full depth one.
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hmmm…
I do the weighted walks as easy cardio- it hurts my knees less than running but I get a similar cardio stimulus as a slow jog. the 25lb is not a problem, the 45, on the other hand, messes up my neck
I would still get rid of the weighted walks. Correct me if I am wrong, but I thought you have mentioned in the past your doctors are worried about bone density due to your health issues. Loading up a compromised bone in a compressive state is recipe for disaster (speaking from a purely mechanics of materials standpoint. I have no medical training but a bone is just a material with certain properties and still follows the laws of physics).
45 lbs is at least 40% of your body weight. That’s a massive percentage to ask your body to adapt to.
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It’s my only cardio option other than circuits and running
As much as I admire pwn’s ability to smash front squats, burpees and long runs after hard squat and deadlift workouts, I’m not that fit yet. Weighted walks are a compromise
I am going to come off like a jerk here, but I believe you know that is not my intention:
That’s an idiotic justification for doing that. I know you are smart enough that if you objectively looked at the problem you would see that your stated goals and methods don’t line up.
You like to research, but in this area you have a bias/blind spot that hides the objective truth from you. Everyone has these spots, we (as humans capable of high level thought) hate things that challenge our preconceived biases or perception. One can overcome this, but it’s definitely not easy.
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“Even an engineer”, eh? Wow, no wonder us mere mortals don’t stand a chance.
To clarify: I absolutely can read your workouts, it just takes more effort than I’m willing to put in for something that’s not that important (compared to whats going on in your head or whats going in your mouth). You’re not alone there, I skim read the sets and reps in nearly every log on here because its rarely the most important stuff in the logs.
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