[quote]sbmart2 wrote:
What’s your IF protocol if you don’t mind me asking? I’ve been doing it since mid-may and like it a lot. I’m always curious as to what other people’s approach is![/quote]
The official diet is this…
Training days:
2150 cal-35f/300c/150p
Off days:
1250 cal- 55f/40c/150p
Eating window = 12pm-10pm
I started in April and followed it pretty closely for a while. Lately my off days have been higher in cals (averaging around 100g carbs) and I haven’t been keeping my fats quite so low on training days. It will likely stay this way until the meet. Weight initially dropped from 146ish to as low as 136(after low low carbs) but I’ve been sitting pretty steady at 139-140 now.
There are days where I don’t eat under maintenance on off days, or do something like destroy an entire pizza on training days and then feel guilty and worry that I’m fucking myself over, but even though my weight isn’t changing much I can still see changes in body comp. Even after the vacation “disaster”. I think the plan for after the meet is to take the fatloss a little more seriously for 4-8 weeks before I go back to trying to be big and strong.
Off to the gym to try to get that last squat workout in now. Wish me luck…
Oh and the kb swings with the band were pretty sweet. I was a little concerned about making myself fall over but I did ok.
And some runner lady (or maybe she’s a cyclist) that uses the pink dbs and has horrible posture stopped to gawk at my last set which was pretty funny. Like, stopped dead in her tracks and kind of circled from a safe distance behind me trying to figure out wtf was going on. Maybe seeing someone use more than the 4kg kettlebell will inspire her to do the same.
I think I’m going to play around with zerchers on Friday instead of squatting or deadlifting. I hope I don’t tear my biceps after doing all those heavy curls today…
I saw the runner lady from the other day. She was using a bigger kb today
I think I’m going to play around with zerchers on Friday instead of squatting or deadlifting. I hope I don’t tear my biceps after doing all those heavy curls today…
I saw the runner lady from the other day. She was using a bigger kb today :)[/quote]
Who knew zercher would be the new word for cluster fuck. I resisted doing them last night in favour of front squats. I’ll throw them in next week. They’ve always been a favourite of mine. I don’t have any biceps to tear.
[quote]buckeye girl wrote:
I think I’m going to play around with zerchers on Friday instead of squatting or deadlifting. I hope I don’t tear my biceps after doing all those heavy curls today…
I saw the runner lady from the other day. She was using a bigger kb today :)[/quote]
Who knew zercher would be the new word for cluster fuck. I resisted doing them last night in favour of front squats. I’ll throw them in next week. They’ve always been a favourite of mine. I don’t have any biceps to tear.[/quote]
I used to do them all the time when I was at the PL gym. We had a harness though. They can’t possibly hurt THAT much more than tight knee wraps and a squat suit, right?
SH actually did them on Monday and PRed. I’m going to go ahead and take credit for the improvement. I think it was the 140 pound high rep Zerchers I had helped him with earlier that day. They really do force you to get your hips through.
[quote]buckeye girl wrote:
I think I’m going to play around with zerchers on Friday instead of squatting or deadlifting. I hope I don’t tear my biceps after doing all those heavy curls today…
I saw the runner lady from the other day. She was using a bigger kb today :)[/quote]
Who knew zercher would be the new word for cluster fuck. I resisted doing them last night in favour of front squats. I’ll throw them in next week. They’ve always been a favourite of mine. I don’t have any biceps to tear.[/quote]
I used to do them all the time when I was at the PL gym. We had a harness though. They can’t possibly hurt THAT much more than tight knee wraps and a squat suit, right?
SH actually did them on Monday and PRed. I’m going to go ahead and take credit for the improvement. I think it was the 140 pound high rep Zerchers I had helped him with earlier that day. They really do force you to get your hips through.[/quote]
[quote]buckeye girl wrote:
I think I’m going to play around with zerchers on Friday instead of squatting or deadlifting. I hope I don’t tear my biceps after doing all those heavy curls today…
I saw the runner lady from the other day. She was using a bigger kb today :)[/quote]
Who knew zercher would be the new word for cluster fuck. I resisted doing them last night in favour of front squats. I’ll throw them in next week. They’ve always been a favourite of mine. I don’t have any biceps to tear.[/quote]
I used to do them all the time when I was at the PL gym. We had a harness though. They can’t possibly hurt THAT much more than tight knee wraps and a squat suit, right?
SH actually did them on Monday and PRed. I’m going to go ahead and take credit for the improvement. I think it was the 140 pound high rep Zerchers I had helped him with earlier that day. They really do force you to get your hips through.[/quote]
[/quote]
Glad to hear that you’re rubbing off on the runner lady! It’s truly the small things that effect change. Before you know it, women will be aiming to get strong in the free weight area of gyms everywhere!
Ouro- I wrapped my arms around the back of his neck. Same idea as the belt I guess… I’ll have to make sure I’ve got a little belt or spud strap or something in the bag in case I need it.
sbmart- I don’t know if seeing my swings with the big KB made a difference but I’m definitely happy to see her using more weight. 4kg is unacceptably light for most exercises for a seemingly healthy adult. I bet my purse (and many other women’s) weighs more than that.
Cal- You should try them out sometime when your arms are feeling good. I’ve never heard of anyone tearing anything doing zerchers but I still wouldn’t do them if things weren’t 100%. Don’t want to aggravate anything unnecessarily
Trained today. I just had a ton of energy today and wanted to lift. zerchers
45x10
95x5
135x5
*add aerobics step
155x5x2
super duper set 1 (3 sets of 10-12 reps)
kb swing- 24kg
bench jump
kb twist- 12kg
super duper set 2 (2 sets of 12)
back xt- 45
thruster- 12kg
leg raise
I played around with zerchers today. They were hard. I started with the weights walked out and was a little concerned about my hips and decided to go from the squat rack pins. Pulled 135 and it was too easy/high so I added dimes and the aerobics step.
I didn’t use the belt trick but I did add the little foam layer of “the tampon” to the bar. I did them all beltless and holy crap staying tight and upright was a challenge. Lots of funny faces and noises were made.
Also, did about 20 min of foam rolling and stretching before the workout and moar after.
Yesterday I read what STB wrote about zerchers off the floor. Instead of pulling and resting them on your knees, you go super wide and right down to the bar and pull it like that. It’s like an ultra deficit. I could only do 135 a couple times right off the floor. My favourites are heavy off pins though.
