I am not sure the definition of old man applies. But, you are looking sharp!
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French Press in and out of the gym youāll get there. Looking beastly brother!
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Nice job getting the caffeine down so much! You should be proud of yourself! It is a tough beast to tame.
And now the meal prep question - since I donāt really know what your GF likes and doesnāt like, Iāll give some general recs, a few websites and if thereās anything missing or if sheād like to talk - just let me know. I think you have my email and phone number, so donāt hesitate to reach out.
My meal prep strategies are super simple and VERY low effort. I choose one or two proteins each week and cook all of it in one go. So, it might be chicken breasts and a jar of salsa in the crockpot (great on salads, stuffed potatoes, corn tortillas, etc.) and/or grill up a bunch of steak or salmon to use on salads, or just eat straight up. I also bake enough sweet potatoes, potatoes and/or squash to get me through the week. Most of the veggies that I donāt eat raw are the steam-in-bag frozen ones. And that is my meal prep. I leave the veggies in the bags and just stick them in the microwave at work. To keep things āfreshā, I sometimes do Italian (just add pasta sauce), Mexican (salsa) or Chinese (soy sauce). I know, pretty lame - but it works and it doesnāt take an entire day to prep.
I also subscribe to several email newsletters that send out weekly meal plan/prep schedules and I often get ideas from these. My current faves are:
Peanut Butter and Fitness
Skinnytaste
Hungry Hobby
Fed + Fit
These show up in my inbox every weekend and I find a lot of great recipes, meal prep strategies and ideas in them.
As for the night shift tips, my best advice is to still prioritize sleep. Even though itās day sleeping, Iād encourage 7-8 hours minimum. On working days, run your night just like a day. Wake up, do morning routine things, go to work, eat at normal meal intervals if possible (Breakfast, Lunch, Dinner) come home, relax and then lights out. Optimize the day sleeping environment (make it dark, quiet, etc.) Make sure to stay hydrated during working shifts and never pull all-nighters or all-dayers if the night was worked.
One other quick thing, if weight loss is her goal, Iād encourage her to ditch the honey - itās no better than sugar and sheāll get more nutrients and satisfaction from something she can chew, like a piece of fruit.
I hope something here helps and as I said, if she wants to talk, just let me know!
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@TrainForPain @davemccright Itās like the variety guys hyping up the JV guys lol
@Friedrich Thanks! Old man or old soul pretty much the same
@QuadQueen Thanks for the write up! I sent her this and she really appreciated it! Iāll try to get her to reach out since she has more time now after dislocating her thumb playing rugby over the weekend!
BBD W3D3
DB Shrug: 75:30,25,21,17,9
Row: 205x5x5, 4x4, 1x3
DB Row: 60x4x12
Notes:
- Busy over the last 2 days. Starting to get new dog out of her shell and sheās pretty cool
- I was reading some old Jamie Lewis articles and came across this which I thought was neat and relatable (2nd paragraph)
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BBD W3D4
Paused Front squat (breathe out in bottom): 205x4,3,3,3,3,2
Anderson Squat (yoke pick height): 415x3x2 (10 sec hold at top), 2x1 (10 sec hold at top)
Walking lunges: 40lb DBās: 10,8,6 30ās: 10,6
Notes:
- Anderson Squat was sketchy as fuck because we have half racks in class. Def needs to be yoke
- Single leg work is what Iāve been avoiding and is exactly what I need for my hips and quads
- Tagging hamstring work onto tomorrow
- I asked JL about a good place to do events on this program if I want to, he said just put them on the DL day after doing some deadlifts
- @T3hPwnisher Youāll find this funny. I have been just lifting before my prof gets into the weight room on Thursday because why the hell not. Today he caught me doing it and said basically Iām not supposed to and not to do it again but itās not a big deal. So in my mind, Iām basically a less cool and weaker Kroc who got caught lol
- I found a cool tea place by my house and ended up with a bunch of cool flavors
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3/15/24
Klokov press: 65x10x10 (30 sec rest)
Notes:
- Didnāt feel like doing anything so did this
3/16/24
BBD
Time: 50 min
13in DL: 355x6,6,3,3,3,3 (24 reps total)
Jump squat: BWx5x5
DL hold: 265x5x1
GHD: 12,10,10 (watched the elitefts video)
Belt squat calf raise on Slant board: 25x20, 2x50x20
Toes to bar: 6,5,6
Notes:
- My legs are still sore from Thursday so Iām happy with 3 more reps on 13in dl although my endurance seemed to be down
- Jump squat done like that to give quads an easier day
- Also Thursday my kines prof asked if I had lost weight because I was looking leaner so apex predator is slowly working
- After watching some of my DL footage, Iām not bracing into my lower abs. Not sure how to address that
- Went antiquing Saturday: Got a cool knife for $7, a few albums, and a this really neat styx vinyl. 2nd time going to that record shop and the dude remembered me. Mainly because last time we talked for a while and he was suprised I was looking for Dr. Hook vinyls
8 Likes
BBD
Time: 59 min
Strict press: 145x3,3,3,2,3,1
1 and 1/2 incline bench: 125x6, 3x5, 1x4
DB Press: 35: 12,11,9,9
Dips: 7,8 (felt confident here), 25lb: 4, BW: 7, 5
Bradford: 80:7,4,5,3
Notes:
- All reps fell off. Not a huge deal
- I did get a huge pump today for some reason
- Thinking reps fell off bc of how sore I was from yesterday
- Going to be adding in āCold War Coreā stuff bc I have more time. Following the phases outline in book. Doing after dog walk so will add to tomorrows post
7 Likes
BBD
Pullover and press: 8,8,8,7,6,7
Reverse curl + Wrist curl: 75x6x6
1 arm DB extension: 25-20
Alt DB curl: 20: 12,12,12,10,11
Cold war core phase 1:
16 sit ups
17 superman
20 sec cobra stretch
Notes:
- Might do the cable arm work later. Will see how I feel when I get home
5 Likes
Extra BBD
OH laterals: 10x5x10
Curl/OH extension superset: 12.5x5x12
Reverse hyper: 50x3x20
Cold war core:
5 min low impact abs
5 min rope flow
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BBD
Paused front squat: 205x4,4,4,3,2 (take 2 min rest and get pissed off), 3
Yoke: 375x10x40ft runs (30 sec rest)
Called it after these. I was done
Notes
- Had my carb up tonight because performance dropped. Historically Wednesday and Saturday are when I need carbs (one being bigger and one being smaller)
- Might need to make meat meal higher in calorie
6 Likes
BBD
Klokov press (30 sec rest): 75:10,10,8,7,7,6,6,6,6,6
Controlled close grip bench (slow descent/t shirt touch): 205x2, 175x4x4
Larson press (same tempo as above): 135x2x7
Notes:
- Still beat up from yoke. Moved slow today
- Accessories to come
- Back tomorrow. Will probably have a few NA beers and do quad accessories too
- Might add box squats closer to comp bc they seem to drive up hip strength (swap jump squats. Make them basically DE work)
7 Likes
Intent. Take like a second longer to focus on the brace and setup. A good deadlift setup is like a good bench setup, it should feel pretty uncomfortable and tight (heh), hips forward and creating a tight wedge
My own cue is: if iām not using a belt, create the belt. Iām alot better with the bracing now but I still have some slip ups too
1 Like
Thanks! I think some of it is going to be having more intent especially at that 13in DL height. Iāll give it a shot Sunday!
BBD
Time: ~80 minutes
Shrugs: 355x8x8
BOR: 205x10x5
DB Row: 60x4x14
50 pull ups
Cable row: 80x12,12 90x10,11,10
Toes to bar: 6,4,5,5,4
BSS: 20dbsx3x12
GHD: 30,11,10
Skullcrusher 21ās: 40x5
Lateral Raise: 5 sets (done back to back on cables)
Notes:
- Went light on the leg work because I need them to be functioning on Sunday (still building volume tolerance in legs)
- Fueled by a sugar free fruit splash Canada dry and a protein shake. Not too bad at all
Had this for dinner last night. Itās 8 fried eggs with green onions, fish sauce, soy sauce, salt, pepper, beef tallow, and sesame oil topped with kewpie mayo and siracha
Slow but noticeable progress
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Beard gainz?
Looking good, man! Your shoulders are popping.
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Some beard gainz. The gf likes it long so I might as well grow it out!
Thanks!
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#beardpower
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Deadlift:
Deadlift: 135x5, 225x3, 315x3, 405x1 (beltless), 455x1 (miss), 435x1 (PR- dogshit form)
Notes:
- Wanted to pull a heavy deadlift. Really in my head about how it went. Lots of irrational anger and disappointment
- Window shopping for programming once again. I really do think conjugate meddles well with me. Itās not as boring as linear stuff but itās more structured than how JL does things
- Am I just dog shit at this lifting thing? Probably but thats not going to stop me
- @KonsuTheTraveller do you think itās my set up causing the rounding and lock out issues?
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Cube Method for Strongman?
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Iāve heard a lot about this one so Iāll look into it! I was also looking at some of the MST systems coaching
1 Like