Buffet Training No More

Training
101

[quote]Court wrote:

After Max Strength, Bartl is moving into Warp Speed Fat Loss (By Alwyn Cosgrove and I believe Mike Robertson). He has a triathalon upcoming at the beginning of May so wants to shed as much fat as he can before full on training begins for that. He’s trying to tell me I’m doing it with him but I feel we will end up fighting about this over the weekend lol. I want to try Sheiko personally…

Moving day for you will be all about your warm ups. I’ll have a better idea after this weekend about what different people do for warm ups for max attempts. With another 9 weeks left you’re deadlifting higher than 225. Send some video of your box squats and bench stuff and I’ll judge the same ;)[/quote]

SWEET… I will send videos for both. I have a 1 rep max on bench next saturday so I will film that for sure. I will make sure the side view is lined up well so that I don’t get any shit about it.

I will do a box squat video during week 8. It is an easy week and so it will give me something fun to do.

Thanks for the info on the programs. Hmm both programs sound good. I have this stupid bridesmaid dress I have to fit into by the end of July. If I fit into it by the time I am done with max strength I may do another strength based program. I looked at the Sheiko stuff and it seemed really cool. If I don’t fit into it yet I will be forced to do the warp speed fat loss.

Monday’s workout:
Front squats: (4x1)x6
step ups: 4x8x45
C1. ab barbell rollouts: 3x10
C2. natural ham raise: 3x8
One leg body squats: 2x12 each leg

This workout rocked my world. My legs are already feeling it.

102

[quote]mom-in-MD wrote:
I think I’m going to check out this program you are doing after I’m done(whenever that is, LOL!)It sounds fun!

You’re a beast!!(in a good way of course)

I know what you mean about warm up sets, at least thats what I think you’re talking about…That happened today for me on the bench…I did too many working sets, and was tired by the time I got a hair to do a max set…I don’t even know how I got it up…I think my eyes were closed too, LOL!!
[/quote]

Thanks… One of my friends recently told me that I am looking like a beefcake in a good way. I think I like beast in a good way better.

You should definitely check out max strength. I love it so much. It keeps you working towards a goal. And I have learned all sorts of new lifts. I must say, it is quite a time commitment, but it is completely worth it. I carry around the book like it is Holy scripture. It is starting to look like I’ve had it for years.

My problem with warm up sets before doing a max is that I never had done one rep maxes before except for bench, so I didn’t know where to start for my other lifts. I seem to undershoot big time and waist a lot of energy just trying to figure out how much I can actually lift for one rep. Hopefully now that there are women here who have been lifting longer than I have, you all can help me gage how much I should be able to lift and how I should go about warming up for it.

103

[quote]sbmart2 wrote:
Thanks for the info on the programs. Hmm both programs sound good. I have this stupid bridesmaid dress I have to fit into by the end of July. If I fit into it by the time I am done with max strength I may do another strength based program. I looked at the Sheiko stuff and it seemed really cool. If I don’t fit into it yet I will be forced to do the warp speed fat loss.
[/quote]

WSFL is only 28 days. Actually some of the guys at Cressey Performance are doing it right now (I’m a blog whore). The diet is one thing, but Alwyn’s circuits/complexes are fucking ridiculous. I trained with him when I visited with Bartl back in June and I just about died. Literally.

I think with where I am right now I’d rather go right into a strength phase. I feel good about PL stuff and want to continue. With WSFL I’d basically have to give it up for a month and at this point I’m not prepared to do that.

Bridesmaid dresses suck. Sheiko is a ton of volume…Diana uses it. Depending on how the dress fits when you’re done with Max Strength, you may even be able to do more of a strength maintaining and clean you diet RIGHT up for a few weeks and see where that brings you instead of jumping right into WSFL… it’s still a few months away though and you have bigger things to worry about… like lifting heavy while I’m sucking on lemons (literally), bored out of my mind this week…

104

[quote]Court wrote:

WSFL is only 28 days. Actually some of the guys at Cressey Performance are doing it right now (I’m a blog whore). The diet is one thing, but Alwyn’s circuits/complexes are fucking ridiculous. I trained with him when I visited with Bartl back in June and I just about died. Literally.

I think with where I am right now I’d rather go right into a strength phase. I feel good about PL stuff and want to continue. With WSFL I’d basically have to give it up for a month and at this point I’m not prepared to do that.
[/quote]

Hmm what is this WSFL you speak of? Maybe we should all do it together after the meet and SBM’s moving day.
Court, I’m not going to the Nationals and I’m guessing you are not either. One month of different programing will just make us stronger in the long run…

105

[quote]dianab wrote:
Hmm what is this WSFL you speak of? Maybe we should all do it together after the meet and SBM’s moving day.
Court, I’m not going to the Nationals and I’m guessing you are not either. One month of different programing will just make us stronger in the long run…[/quote]

Don’t you dare side with Bartl on this! lol

I’ll let him explain it better on Saturday… if he can convince you to do it, I’m in. Just don’t tell him that or he’ll be pissed it took you for me to do it :slight_smile:

106

[quote]Court wrote:
dianab wrote:
Hmm what is this WSFL you speak of? Maybe we should all do it together after the meet and SBM’s moving day.
Court, I’m not going to the Nationals and I’m guessing you are not either. One month of different programing will just make us stronger in the long run…

Don’t you dare side with Bartl on this! lol

I’ll let him explain it better on Saturday… if he can convince you to do it, I’m in. Just don’t tell him that or he’ll be pissed it took you for me to do it :)[/quote]

So NOW you want me to be nice to him, LOL.
Can’t wait, I’m getting excited finally.
Opps I’m highjacking again, sorry.

107

[quote]Court wrote:
dianab wrote:
Hmm what is this WSFL you speak of? Maybe we should all do it together after the meet and SBM’s moving day.
Court, I’m not going to the Nationals and I’m guessing you are not either. One month of different programing will just make us stronger in the long run…

Don’t you dare side with Bartl on this! lol

I’ll let him explain it better on Saturday… if he can convince you to do it, I’m in. Just don’t tell him that or he’ll be pissed it took you for me to do it :)[/quote]

I’m in if you guys are in. I will finish up at the beginning of April. Are you guys willing to wait that long?

I cleaned up my diet using PN when I started max strength and have been consistently dropping inches. I did have a momentary holiday breakdown but I didn’t put on any fat. I am planning to post new pictures at the end of phase 2. It is the half way point so I thought it would be a good time.

Even if I fit in to that damn purple dress (yes purple. An upgrade from the electric blue bridesmaid dress last april) I would still enjoy killing myself for a month of Alwyn Cosgrove’s craziness. I actually saw that article with the two of you a long time ago before I started on the forum. The wedding is in Oregon, where I’m from and I wouldn’t mind looking as good as possible for the trip home.

108

Monday’s workout:
I got my ass up at 6AM for my energy system work.
20 minutes of HIIT training. 45 sec work 90 sec rest.

109

My arms feel like jello…

Today was an upper body day and it happens to be the extremely high intensity week so it was a killer workout.

A1. Incline barbell bench: (4x1)x6x105
A2. Palm facing out mediium grip pullup (assisted): (4x2)x6x-80
B1. Flat db bench: 3x8x40lb dbs
B2. Head supported bentover db row: 3x8x40lb dbs
C1: Cable back hand: 3x12x30
C2. Zottman curl: 3x10x20lb dbs

110

[quote]sbmart2 wrote:
My arms feel like jello…

Today was an upper body day and it happens to be the extremely high intensity week so it was a killer workout.

A1. Incline barbell bench: (4x1)x6x105
A2. Palm facing out mediium grip pullup (assisted): (4x2)x6x-80
B1. Flat db bench: 3x8x40lb dbs
B2. Head supported bentover db row: 3x8x40lb dbs
C1: Cable back hand: 3x12x30
C2. Zottman curl: 3x10x20lb dbs[/quote]

What’s a zottman curl? I do upper body once each week and I hate it. I’m always looking for curl alternatives.

111

Here is a you tube link showing the zottman curl.

It is a little change up. Why do you hate upper body work?

112

I’m the opposite…I hate lower body work :stuck_out_tongue:

those curls look interesting! I think I may give them a try next time!

Hey, and whats a head supported bent over row?

113

[quote]sbmart2 wrote:
Here is a you tube link showing the zottman curl.

It is a little change up. Why do you hate upper body work?[/quote]

Thanks for the link.

I really prefer to train the three main lifts and upper body is just for assistance. Mind you, I do a back day and generally love that. I guess because it always just feels kind of meh.

114

[quote]sbmart2 wrote:
JuicyLucy wrote:
Court wrote:
JuicyLucy wrote:
Hi,

I know nothing about deadlifts but I play tennis and spend looking on the videos hours and hours working out my strokes.

Sooo looking at your deadlift form and comparing it to this: Romanian Deadlift form tutorial RDL - YouTube I’ve came to a conclusion.

Where is the bar at the starting position? Is it in the middle of your foot?
If you look at the shoulders in the staring position, the guy on the vid has got his shoulders over his tip toes or at least level. The angle of his lower back is nearly parallel to the ground. His knees are level with his ankles.

Basically his HIPS are higher then yours.

To correct your form ( the video is not the best angle, I advise you to wear whiter clothes next time and maybe film it directly from a side) bring your knees level with your ankles which is going to move your hips higher and you will be able to get rid of the bump you’ve got on the way up. Otherwise it looks like you’re very strong and using your arms a lot and abusing your lower back.

Let me know if any of this makes any sense and please do make another video with any corrections. Your mistake is in the starting position so it should be corrected without any trouble.

Cheers.

Hey Juicy,

The guy in the video is doing a romanian deadlift, or a “stiff-leg” deadlift. If you check this video out, they demonstrate both, with the type that sbmart is doing being shown first: - YouTube

Yeah, you’re right on that. I said I no nothing about it :wink:

She needs to bend over WITHOUT lowering her hips, lower her SHINS to the bar and push off of her heals, driving up.

Better?!?

Juicy,
Thanks for taking the time to really look at my video carefully and letting me know what you think. I am definitely going to do another video with the suggestions that court gave. When I do this one I will try to line it up better and wear better clothing.

This is my first time doing a video so it is a lot of trial and error. LOTS of error in the trials. The first video I did, I came home and realized that I had filmed it sideways, so the video I posted, believe it or not was a vast improvement.[/quote]

Remember “we never get did done and never get it wrong”.

I’m looking forward to your next video.

Good luck.

115

[quote]mom-in-MD wrote:
I’m the opposite…I hate lower body work :stuck_out_tongue:

those curls look interesting! I think I may give them a try next time!

Hey, and whats a head supported bent over row?[/quote]

It is like a regular bent over row except you put your forehead on an inclined bench (on the opposite side of the seat). I will warn you, It made me feel a bit ridiculous the first few times I did it.

Here is a link to what it looks like. The guy in the image is going to do a rear delt raise but I think you will get the idea.

It is part of the Max strength program so you can look forward to it if you do end up jumping on the Eric Cressey wagon.

116

Friday…
A. Broad jump: 6x5 Jumping way farther then when I started. I don’t measure but I can just tell that I have more spring in my jump.

B. Deadlift: 5x5x185 I used the alternating grip and that solved my grip problem. I am sure that I will have to invest in some chalk here soon. I also changed my stance so that my knees don’t go over the bar at the start and my ass is up further. This made it easier to keep my weight off my toes and on my heals. I felt much stronger in the actual lift(thanks for all the help Court).

C. Reverse lunges: 4x8x40

D. Pallof press: 3x10x45

Saturday…
A. Speed bench 50% of max: 10x3x70

B. 1 rep max: 145 PR I went up 10lbs since I started max strength.

C1. Chest supported neutral grip db row: 4x6x45lb dbs

C2. Close grip bench press: 4x6x105

D1. Inverted rows: 3x10

D2. Scapular pushups: 3x15

10 HIIT on bike 30 on 60 off

This week has been CRAZY intense. I love feeling like I worked my ass off. Next week is super low intensity (Practically an off week) before I start the next phase. I am really pumped about all of the progress that I feel like I am making.

117

How were those inverted rows? Those are hard for me!!

And correct me if Im wrong, but I though the weight should be in your heels for a deadlift?

118

[quote]mom-in-MD wrote:
How were those inverted rows? Those are hard for me!!

And correct me if Im wrong, but I though the weight should be in your heels for a deadlift?[/quote]

Inverted rows are definitely hard that is why I like them. I have to keep my knees kind of bent to do all three sets of ten.

Yes you are right. I wrote on instead of off my toes. Thanks for catching that. I edited it!

119

Monday workout…

Low intensity lower body
A. step ups: 2x6x15lb dbs
B1. Rollouts: 2x10
B2. Natural glute hamstring raise: 2x8
C. One legged squat to bench: 2x10 per side

That was it. Front squats were omitted because it is a recovery week. Although it is Very boring this week, I’m trying to tell myself that it will make next week’s workouts much more fun.

120

So I just got back to work for the first time in two days and the power is out at my house. We had a huge ice storm that wreaked havoc on our very unprepared city.
We are stuck staying with friends and eating out, which I generally hate doing more than once a week. Plus the people we are staying with aren’t the healthiest eaters. Such is life.

My lifting hasn’t reall been compromised except the Energy system workouts (optional). Luckily this is my low intensity week where all the really heavy lifts have been omitted and everything else is easy.

Wednesday:
A. Medium grip (palms out) pull ups: 3x5x-90
B1. Db bench press: 2x6x30
B2. Head supported row: 2x6x30
C1. Cable back hand: 3x12x30
C2. Zottman curl: 2x10x15

Afterwards I really didn’t feel like I worked out so I went and played some one on one basketball for about 30 minutes. I was dead after that. I forgot how much of a workout basketball is. It was much more fun then doing HIIT on the bike.