Cook up a massive amount of ground beef and then eat it with steamed vegetables. Store the ground beef in massive containers.
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Ground turkey is a solid choice too, as far as being economic goes.
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Hmm, never actually seen any in the shop. I’ll have to take a look.
Where are you based out of, if you don’t mind my asking?
Absolutely. For a long time I did a 50/50 mix of ground turkey and ground beef to further save costs.
Then I found that Trader Joe’s sells 10% fat grass-fed ground beef for 7.99/lb or something ridiculous and went with that instead.
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I am big on mixing protein sources like that. Supposed to give a more complete ammino acid profile.
I’m down in Australasia. Nowhere near as much food variety as in the States unfortunately, some places are better than others though.
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Yep, it doesn’t take that long to throw a huge amount of protein in the oven, Instapot, etc or on the grill and then store. Then there’s only substantial clean up every once in awhile versus multiple times per week.
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Two sessions to report on!
First the deadlifts.
11/01/21
Deadlift
Warmup: 60kgx5
Set 1: 84x5 (5 @70%)
Set 2: 96x5 (5 @80%)
Set 3:108x5 (5 @90%)
BBB: 84x10, 10, 10, 10, 10 (had to set the bar down after 8 reps on this last set and readjust my grip quickly)
Assistance —
Superset: 50 reps Chins with 50 reps Dips
2 sets pullovers
Notes:
- Pretty good session, forearms were sooo dead at the end though. Grip is becoming a challenge on the BBB sets especially since I’m doing them touch-and-go.
- Did feel a little off going into this one at first (headache etc.) but it improved as I went on through the workout and I felt much better afterwards.
Second workout - did this session at about 10 pm in the dark yesterday. Fun.
12/01/21
Bench
Warmup: 20kgx10
Set 1: 47.5x5 (5 @70%)
Set 2: 54.4x5 (5 @80%)
Set 3: 61x5 (5 @90%)
Superset: BBB 47.5x10, 10, 8, 7, 7 with BB rows 47.5x17, 14, 14, 13, 12
Assistance —
Alt. BB lunge 40x2x12/leg
Pullovers 2 sets
Superset x3: BB curls with BB skullcrusher
Notes:
- Felt a bit, well, wobbly, for lack of a better word, during today’s session - bench groove was a bit off and my lunges were a bit all over the place too. Maybe the lack of light had something to do with it? It wasn’t completely dark but yeah.
- Reaaaally needed some arm work, it’s been over 2 weeks since I did any, and my arms were definitely beginning to lose their look. I ended up not having time for abs, so I’ll do them today with my sprints. Today is a control day too. I’m not sure how effective this whole control day thing is though. I feel like my waist is inflating at a rate of knots (I think it’s up about 3/4 inch!) and my love handles feel like they’re spilling over the sides of my trousers, and I don’t feel/look much more muscular either. Yes, it’s only been two weeks I know, but man, I don’t know. Don’t want to start second guessing myself though.
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Yesterday’s cardio - just did some shuttle runs (3 rounds, 10-15m intervals). It was a control day too but my carb intake may have been a tad higher than I wanted it to be. Today is an off day, I’m planning to do a few more sprints though (same thing as yesterday), perhaps when it cools down a bit… sun’s out in full force and I think it’d be better to wait until the evening.
Edit: just did Tabata burpees, didn’t really have time for sprints.
If you’re struggling with grip it might be worth using straps for deadlifts, at least the BBB sets. The way I see it you’re getting plenty of grip work elsewhere and doing the deadlift for reasons other than to train your grip so it makes sense to remove that limiting factor.
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That’s a good point. I don’t own straps at the moment though, might need to acquire some. I’ll see how the deadlift plays out anyway, but if it keeps being a problem I’ll look into it. It might just be that I hadn’t set my hook grip properly.
They were a big game changer for me. Arguably it’s stopped me from having a grip as strong as it could be but allows me to lift so much more and work the rest of my body harder. Probably adds about 10kg to my dumbbell row 10RM and 20kg to my RDL 10RM and without them I’d fail before my back/legs were even bothered.
Anyway, keep up the good work!
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I find straps to be a must with touch and go.
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Yesterday’s squat workout!
15/01/21
Squat
Warmup: 20kgx10, 40x5
Set 1: 64.5x5 (5 @75%)
Set 2: 73.1x5 (5 @85%)
Set 3: 81.5x5 (5 @95%)
BBB: 64.5x10, 10, 10, 10, 10 (total time for BBB sets about 15 minutes - still pretty tough towards the end)
Assistance –
Superset: 50 reps Chins 10, 7, 5, 5, 4, 5, 5, 5, 4 (9 sets) with 50 reps Dips 13, 8, 8, 7, 7, 7 (6 sets)
2 sets pullovers
Superset x3: BB curl with skullcrusher
Notes:
- BBB sets were pretty challenging today, still got all reps and finished in time though.
- Have decided to add a small amount of arm work 2-3 times a week just to keep my pipe cleaner-looking limbs from atrophying too much. I went very light and easy on the skullcrushers, but may just shift the arm work to the OHP and Bench days entirely to avoid fatiguing the triceps prior to the two pressing days.
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Welcome back. Once again I’ve been slack on the logging - two sessions to report on. First is the press, where I’ve made some adjustments to the BBB weight, and then the deadlift, plus a cardio session.
First - press.
Press
16/01/21
Warmup: 20kgx5
Set 1: 37.5x5 (5 @75%)
Set 2: 42.5x5 (5 @85%)
Set 3: 47.5x5 (5 @95%)
BBB: 30x10, 10, 10, 10, 10 superset with BB rows 50x15, 13, 11, 12, 10(?) (BBB time ~16 mins)
Assistance –
Alt. BB lunge 40x2x12/leg
2 sets pullovers
Superset x2 BB curl with tricep extension
3 set decline situps with 1 set hanging leg raises
Notes:
- Have dropped the BBB weight about 7.5 kg/15 lbs, lol, but I was able to finally get my full 5x10 and it was reasonably challenging. Plan from here is to go up 2.5 kg/5 lbs a week on the BBB.
- Bit of cheeky arm work at the end there.
- Added in some hanging ab stuff just for variety!
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Cardio, 17/01/21: more shuttle runs, short and sweet - only 3 rounds, 3 markers about 10 metres apart, the usual really. Glutes were working hard.
And the second weights session to bring us up to date: the deadlift.
18/01/21
Deadlift
Warmup: 60kgx5, 74x3
Set 1: 90x5 (5 @75%)
Set 2: 102x5 (5 @85%)
Set 3: 114x5 (5 @95%)
BBB: 90x 10, 10, 10, 10 (had to reset grip twice), 10 (just - grip giving out) (superset with some band face pulls)
Assistance –
Superset: 50 reps Chins 10, 6, 5, 5, 5, 4, 5, 5, 5 (9 sets) with Dips 12, 11, 9, 9, 9 (5 sets)
2 sets pullovers
Notes:
- Deadlifts today were fun, hurt my thumbs though. I see now why everyone told me to get straps.
- Been neglecting the band face pulls a bit so tried to make up for it today. Shoulders haven’t gummed up into a sticky mess yet though so that’s good.
- I’ve also been eyeing up that “Triceps Hell” article that Jim posted recently… I’m sort of tempted to add it after my bench day, maybe even my press day too, for the next 3 weeks or so. What do you guys think?
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Hey man, any reason you’d be opposed to mixed grip? I just switch hands each set to counteract any imbalances.
I wish I started lifting with hook grip tho, I feel like it’s the most permanent solution.
I’m not one to talk about arm training, but especially since you’re having to drop back your bbb weights in press you might want to reconsider adding in additional tricep stuff. Maybe try to focus all tricep energy on getting through beefcake with the given percentages.
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