Hey @QuadQueen I have a question. I could have texted you but I figured it would benefit everyone who reads it. I was watching this:
I know it’s Mark Bell and all that but they brought up a point of how well some can digest veggies and how that works. To sum it up, there was something said along the lines of “we can absorb meat better than plants”. It’s around 54:20 when the nutrition part of the conversation starts. I was wondering how true the concept of absorbing more nutrients from meats versus veggies is. Is that why we need to eat a lot of veggies because of the absorption? I know it’s an individualistic question but from an overall perspective what’s the take.
A lot of the other stuff said in the podcast is great but that one part sparked my curiosity.
My understanding is that it’s twofold; the reason we need lots of veggies.
the fiber and bulk from veggies is good for you, in terms of fullness and how it sweeps things along in the digestive tract. And
lots of vitamins and minerals and phytonutrients are available in highly bioactive forms. You can get some from meats and organs, but it’s not necessarily the same.
@LoRez Both of those make a lot of sense! Just one of those things that makes you wonder when you hear it said by someone in the space. It’s overall a pretty good video but they lost me when they started talking about frequency emissions and their impact on the body. Like that’s very interesting but damn near impossible to do a lot about in a practical way.
@T3hPwnisher Gotcha! I had a feeling it was something that started with a N! We will for sure look into a Nebraska comp because why not!
I’m late to the party again… Lol. @LoRez really hit the high points on the veggies vs meat nutrient absorption topic. And yes, while the nutrients in meat are (in most cases) better absorbed because they lack fiber and are more slowly digested, there are some nutrients and other beneficial compounds (phytochemicals, antioxidants, etc.) that are not present in meats - and there’s the fiber piece too. Veggies provide prebiotics, which are precursors to probiotics and a healthy diverse gut flora.
In cases were folks don’t do well with veggies, many times it’s because their guts are in less than optimal health. There are other factors too, but this is definitely a big one.
At the end of the day, the best long-term diet is a diverse diet. Concentrate on getting your protein, good carbs, and healthy fats by incorporating variety in all areas and for veggies and fruits - eat a rainbow! If you do this, you’ll get all the nutrients your body needs and will likely look, feel and perform like a beast.
If you want to talk or have more in-depth questions, just let me know and I’ll call ya!
@taylortooswift boat food sounds terrible! Hopefully you get to have some cool meals if you dock anywhere! @QuadQueen Thanks for the response! The part about not handling veggies well possibly because of gut health is pretty interesting! I’ll let you know if I have anymore questions, Thanks!
DE Lower
SSB Pause squat: 10x2x(135+50) 30 sec rest
EMOM Clean grip high pull: 8x2x165
SSB Split squat: 115: 5 (remove front foot elevation), 8, 8
Full ROM pause chins: 3x10
Decline situp: 3x20
Notes:
Oly lifts make sense for DE. You can’t do them weak and slow
Squats were interesting. Having the chains off the ground at the top really forced me to stabilize but I felt explosive on the reps
Testing out flat shoe squatting. It feels better than in squat shoes and it’s easier to keep my knees forward in the bottom. @AF787V2 you were right about switching back to flats after being in heels for a while feeling better. It’s really weird
High pulls are for making the axle clean better. Figured if I can pull quicker, it won’t be as fatiguing during the rep
Worried about hamstring work in this program but they probably get worked enough with max effort work being a lot of deadlifts, farmers, and loading implements. We shall see
Going to run push press for DE upper. It makes sense to me because you have to move quicker with it
If anyone has any input on the DE squats please let me know. Not using a box because I think being more explosive deep down would be better for loading events.
@T3hPwnisher I know you ran conjugate a while ago, do you have any advice on setting up bands if I don’t have band pegs on my rack? I was thinking dumbbells on the ground and running the bands through that.
I TOTALLY replied to this in my head and forgot to do it for real: sorry for the delay. I didn’t do much “against bands” stuff when I tried Conjugate in the past: I did reverse bands if I used them. Otherwise, I relied on chains, since they were easier to set up. But you CAN use hex dumbbells to anchor bands.
No problem at all! At the end of the day, I don’t pay you for the advice lol. I’ll eventually play around with the reverse bands but I’ll play with chains since they are easier for right now. I’ll mess around with the hex dumbbells in a few weeks. Thanks for the reply!
12min EMOM Push Press: 135x12x2
Close grip larson press: 155x3x5
Wider grip BOR: 135x3x10
1 round westside shoulder (20 front raises, 20 lateral raises, 20 rear delt flies)
Notes:
Called it there. Spent all day yesterday digging out a place to install a new drain in the garden for my mom then got home to find my kitchen sink pipes fucking leaking. Spent 1 hour cleaning that shit. Had a plumber come out today and had to clean again after that. Super stressful and super fucking annoying
Fed up with my roommate. The reason the pipes got fucked up was because she poured bacon grease down the drain. I had cooked breakfast like 2 weeks ago and told her “this water bottle in the sink has bacon grease in it. Let it sit” and then I hear “Oh shit was that the bacon grease?”. Add in some quinoa she put down it yesterday = backflowing everywhere. Guess who had to clean it up and who didn’t help. I told her to stop being a fucking idiot and be present in the shit she does. Super avoidable situation but she doesn’t think half the damn time. Always happens around the time she buys a new dab pen so go figure.
It really pissed me off I had to spend all the time cleaning that shit and all she said was sorry. She always seems to half ass shit to my standard. It’s not that sorry isn’t enough but I’d much rather her stop doing super stupid shit like that. I’m not asking her to cure cancer just to be present.
It’s amazing to me how some people clearly didn’t have chores or tasks when they were growing up. For example, when I was old enough, I would either cook dinner or do the dishes. If I did the dishes, I better make sure there were none left in the sink. This has carried with me to where I run the dishwasher every night and I’ve only missed it 3 times (once on accident and 2 times with sink issues). Also, the whole “I’ll do it later” concept. My mom never let me do that and to be honest it was for the best. I know for a fact if I say I’ll do something later, it’s probably not going to be done or it’s getting half assed especially compared to if I took the 5 minutes to do it when I saw it needed to be done.
To the previous 3 points, I’m going to lead by example and tighten up ship on keeping stuff organized and put up. I’m a clean freak but I do end up leaving some stuff that doesn’t have a definitive home just laying around. Area to improve which is good
Had a domino’s pizza. It was amazing. I really needed the calories
Started “No country for old men”. It’s really good. Finishing it tomorrow when I install the drain.
dropped volume again. Still getting body acclimated to this work
When installing the new garden drain, I ran water through it and it leaked. Wasted a whole fucking day but learned a lot. Ready to finish this job up Friday.
@boilerman I remember you said to look into the trades. It’s funny how life works out because when the ex-tradesmen in our family died we lost the guy to call and get help from. Now I’m slowly becoming that guy. Definitely unskilled labor but hey sometimes you got to get random shit done. Figured you would appreciate that. Something about working in the heat and having time to think is actually really nice.
To the above, that’s basically going to be my summer job. Doing shit for my mom and grandma. Lots of stuff to be done but I’ll learn a lot and be able to set my own schedule since I’m doing summer school too. For sure a good opportunity
I was thinking today and realized I want to be in the position my mom’s in. Basically she’s not trying to figure out how to get money to help take care of my grandma but she just needs extra hands to get stuff done. I think that’s pretty fucking successful to be honest
Sorry to hear about the loss of your family member- but that’s great that you’re doing your best to fill his/her shoes.
The day wasn’t wasted! Making mistakes is the best way to learn how not to do it, and how to execute next time. That preparedness will leak into future work you do.
The thinking time is a double edged sword. At a certain point it can get boring. I need mental stimulation to make the day go by quickly, so lots of music for me on slow moving jobs. Also, the heat can kiss my ass. I wasn’t built for it, haha.
Believe me, I already know how I’m going to finish it now! It was just super annoying right when I thought I was finished, I realized I had to start over but now I know.
Hell you probably handle the cold better than me! It gets to the 40’s here and I’m in lined jackets and thermal socks lol.
The only thought I have is that I would use some sort of “loading chain” so that the actual heavy chains are still touching the ground at the top.
(I think in the second pic he might be using bands? If so, that’s weird. But a webbing strap would work instead of a loading chain too. Might be easier to make that adjustable.)
It also keeps the weight from swinging around at the top so that you’re more stable through the whole movement.
Your speed/explosion on the ascent looked good to me though.
Axle clean and press (repeated because of strongman saturday): 95x3x3, 135x2x3, 185x1, 215 (miss on press)
Pin Press: 135x5x4 (1 min rest)
JM press: 155x4x5, 1x12 (1 min rest)
Seal row: 135x10, 155x7, 135x10, 135x7
50 Face pulls
Stone over bar: Worked up to 205 to 48" platform. Was easy but couldn’t get the 240 stone up at all. First time touching stones in a while. Excited these are in the next comp
Notes:
Chiller day. Didn’t feel like doing all the accessories.
The 5x10 is crazy for the volume. I feel 3x10 is the sweetspot for heavy enough weight and keeping it not too boring. 5 sets to me ends up being lighter and can take a while. 5x5 is heavy too but just getting use to it.
Sort of blacked out on the axle. Didn’t eat this morning
Yukon Bar squat: Barx5, 100x5, 140x5, 190x5, 230x3, 280x1, 300x1, 320x1 (pr)
RDL: 275x3x4
SSB Front squat: 175x2x5, 1x6
GHD: 25x3x10
Lat pull down: 100x3x10
RH: 230x3x10
Notes:
Fun day. 320 seems to be an easier top single so that’s good
No squat shoes today. Seems to help with the good morning issue
Pretty happy with those RDLS
Not a fan of the SSB front squats. Sprained my wrist Saturday. They were good for that but my feet felt off the whole time
Going to start wave loading next 3 week accessory wave. It’s originally set up as like a reverse wave loading but I find traditional wave loading works well for me
Push Press: 145x10x2 (EMOM)
Larson Press: 155x3x5
BOR (on a block): 145x3x10
Incline DB Press: 45x3x12
Decline sit up: 10x3x15
Facepull to throat: 40x2x15
Pushdown: 60x3x20
Hammer Curl: 25x2x15
Notes:
Fun day
Push press went well. Sprained my wrist Saturday so wrist wraps and elbow sleeves for this day
