Man I just dont see how you eat 5k cals and drop a few pounds. maybe you are a sleep runner.
[quote]Papa Nick wrote:
Man I just dont see how you eat 5k cals and drop a few pounds. maybe you are a sleep runner.[/quote]
hah! you and me both, papa.
things are looking up for this week though: i just now weighed in at 188 (5lbs in a day!?). maybe it’s all water and carbs from the super high and high days? who knows.
not related to your comment, but i am having some severe DOMS in my quads. i’ve been doing sets of 20 bw squats today to try and flush blood in there. have i been squatting wrong and not using my quads this whole time??? i’m so confused.
thurs 9/24
sumo dl
225, 275, 315 (all DOH), 365, 405x5, 425x5 (dead stop), 455x11 (t&g)
db walking lunges - no straps, weight per hand, steps total
100x4x10
food was 5000 cals, 111/750/250g, fat/carb/prot. bw was 186. my guts were wrecked today, and my skin has regressed a little. i take this to mean that i should stay away from milk as well, because i re-introduced it for the first 3 days this week. fml.
my chiro recommends getting up from my chair every 20 mins or so to do some back extensions. i discovered that adding an average band looped around my feet and neck in front makes the movement feel very very good.
deadlifts were ok. i intended to get the last set (455x5), then do a touch-and-go set. gravity was heavy today though and my guts were really distracting me, so i just did the last set t&g. maybe this will put some meat on my legs, while all the other dead stop reps will help me break weight off the floor.
my body is falling apart. something has bothered both shoulders (squatting with a new wide grip? or benching? who knows). my quads still hurt from monday. my back is still off. my right hand feels bruised. ankle is acting up. chiro again tomorrow, hopefully he can help. on the up side, i stayed pretty tight with the deadlift reps, so that was good.
[quote]grettiron wrote:
thurs 9/24
sumo dl
225, 275, 315 (all DOH), 365, 405x5, 425x5 (dead stop), 455x11 (t&g)
db walking lunges - no straps, weight per hand, steps total
100x4x10
food was 5000 cals, 111/750/250g, fat/carb/prot. bw was 186. my guts were wrecked today, and my skin has regressed a little. i take this to mean that i should stay away from milk as well, because i re-introduced it for the first 3 days this week. fml.
my chiro recommends getting up from my chair every 20 mins or so to do some back extensions. i discovered that adding an average band looped around my feet and neck in front makes the movement feel very very good.
deadlifts were ok. i intended to get the last set (455x5), then do a touch-and-go set. gravity was heavy today though and my guts were really distracting me, so i just did the last set t&g. maybe this will put some meat on my legs, while all the other dead stop reps will help me break weight off the floor.
my body is falling apart. something has bothered both shoulders (squatting with a new wide grip? or benching? who knows). my quads still hurt from monday. my back is still off. my right hand feels bruised. ankle is acting up. chiro again tomorrow, hopefully he can help. on the up side, i stayed pretty tight with the deadlift reps, so that was good.
[/quote]
Damn, you’re falling apart, man. Better then “ok”…fuckin nice job on the deadlifts!!!
How can you possibly get 455x11, even T&G, and not get 495? I’m just throwing this out there, but it’s in your head man. You absolutely have 495 in you.
Also, especially based on your calories, see if you can up your protein. You’re at like 1.3x BW and most of the larger people are suggesting 2xBW if you’re trying to gain muscle.
[quote]Gmoore17 wrote:
How can you possibly get 455x11, even T&G, and not get 495? I’m just throwing this out there, but it’s in your head man. You absolutely have 495 in you.
Also, especially based on your calories, see if you can up your protein. You’re at like 1.3x BW and most of the larger people are suggesting 2xBW if you’re trying to gain muscle.[/quote]
yeah, you know what happens? i set up, get ready to pull, then right before i pull i hear “it’s too heavy”. i think that’s why i get so upset about the whole thing.
will do with the protein. with cottage cheese and whey isolate, 300g of protein no longer means more than a lb of chicken per day!
[quote]whup wrote:
grettiron wrote:
thurs 9/24
sumo dl
225, 275, 315 (all DOH), 365, 405x5, 425x5 (dead stop), 455x11 (t&g)
db walking lunges - no straps, weight per hand, steps total
100x4x10
food was 5000 cals, 111/750/250g, fat/carb/prot. bw was 186. my guts were wrecked today, and my skin has regressed a little. i take this to mean that i should stay away from milk as well, because i re-introduced it for the first 3 days this week. fml.
my chiro recommends getting up from my chair every 20 mins or so to do some back extensions. i discovered that adding an average band looped around my feet and neck in front makes the movement feel very very good.
deadlifts were ok. i intended to get the last set (455x5), then do a touch-and-go set. gravity was heavy today though and my guts were really distracting me, so i just did the last set t&g. maybe this will put some meat on my legs, while all the other dead stop reps will help me break weight off the floor.
my body is falling apart. something has bothered both shoulders (squatting with a new wide grip? or benching? who knows). my quads still hurt from monday. my back is still off. my right hand feels bruised. ankle is acting up. chiro again tomorrow, hopefully he can help. on the up side, i stayed pretty tight with the deadlift reps, so that was good.
Damn, you’re falling apart, man. Better then “ok”…fuckin nice job on the deadlifts!!![/quote]
thanks whup!
fri 9/25
mil press
105x5, 125x5, 135x7, 135x5
pull up
+45x5, +70x5, +80x7 eh. maybe a little flail on the last rep 
push press
155x5, 185x2x4
sp pull up
bwx10, +45x2x7
curlz/extensionz
i wasn’t happy with my 135x7, so i tried again. did not go as well as i hoped. push presses… i went for 185x5 both times, but dumped it forward both times dropping down after the 4th rep.
also i went climbing at the rock gym just after lunch. my hands are hurtin’! lol all things considered, it was a decent day.
food: 4500 cals, Mcarb, not sure of the ratios 'cause i don’t have my spreadsheet in front of me. bw was 187. i think that super-high day on monday was a good idea. gonna try to up the protein next week.
hmm 135x7 I think I’ll try it tomorrow. Whats a disappointment for you would be a PR for me, LOL.
[quote]Papa Nick wrote:
hmm 135x7 I think I’ll try it tomorrow. Whats a disappointment for you would be a PR for me, LOL.[/quote]
after seeing whup’s bodyweight press, i can’t be happy with anything less than a bw press of my own. he’s doing something right!
Agreed
mon 9/28
squatting later today, but first: my back hurt bad yesterday and this morning. felt like the tailbone and low low back. hamstrings were super tight, glutes were tight, everything was tight and painful. i’ve been using a tennis ball, foam roller, the stick, and lots of stretching. finally things are loosening up. here’s what i’ve learned so far:
- stretch and roll the quads and hip flexors a lot
- do bridges and holds for core stability
- stretch and roll the hamstrings even more than the quads
- really dig out and stretch the glutes, especially the glute/ham tie in, and up around the crown of the pelvis
- stretch and roll the calves and feet
i’m not sure why i was in so much pain… maybe from running around boston saturday afternoon.
anyway…
food is SHcarb, 5500 cals, 122/825/275g, fat/carb/prot. i think on wednesday (my usual Mcarb day), i’m going to dial down the cals and eat lots of veggies to give my digestion a break. i’m thinking the large food intake may be why my guts are consistently uneasy by the time thursday rolls around.
bodyweight was 184 today.
well the good news is i can squat…
squat
135, 185, 225, 275x5, 315x3, 335x3, 355x0
narrow squat, heels on nickels
135x10, 185x10, 225x10
barbell hip thrust
135x15, 185x2x15
took lots of warm up sets to see how my back felt. got to 335, and it was iffy. 355 no way i was going to risk it. here’s what i think is going on:
my glutes, hammies, hips, quads, erectors, etc. were all painfully tight today. i managed to loosen up everything, but my back still has non-specific pain down by the tailbone and pelvis. it hurts to cough or try to use the bathroom. it also hurts in the hole when my belly is pressed against my belt. i feel like this indicates a problem with the core muscles. i’ll see the chiro again on wednesday (i bet he thought i was almost fixed…).
there was one instance on saturday where i was giving someone a piggy-back ride, then i ran with them on my back. this might not have been the wisest choice.
looking back on the recent past, i see training kind of sucks right now. i think i will take a break from 531 for a while and heal up. i’ll still do squat, bench, dead, military, but i’m not going to go by the numbers, just by how i’m feeling that day. probably going to be a lot of rep work. i’ll give it a month or two and re-evaluate then.
“there was one instance on saturday where i was giving someone a piggy-back ride, then i ran with them on my back. this might not have been the wisest choice.”
This better have been either a circut exercise or a chic.
[quote]Papa Nick wrote:
“there was one instance on saturday where i was giving someone a piggy-back ride, then i ran with them on my back. this might not have been the wisest choice.”
This better have been either a circut exercise or a chic.[/quote]
i thought it was my girl, but she vehemently denies it. i wish i could remember!
tues 9/29
YTWL, 20 reps w/10lbs per hand
bench
135x5, 185x6, 225x3, 225x3, 225x6?
OAR - weight and reps per side. no chalk
100x3x5, 100x2x15
floor press
185x10,10, 205x10, 225x7
BB row
185x6, 225x6, 275x5, 275x10
hammer curls
50x3x5 per side
food was Hcarb, 5000 cals, 100/750/275g, fat/carb/prot. bw was 184 again. last week my weight jumped tuesday night, i’m hoping it happens again tonight! mentally it felt good to just go in and do what i wanted. my back feels much better today.
fuck the psoas. i have a plan to get this guy straightened and lengthened. a little ART, some sprints and some stretching should do the trick. i just have to keep in mind that this is all part of the journey.
thurs 10/1
short sprints x 10
on the recommendation of my chiro, i tried some sprints with the hope that consistently sprinting will lengthen the psoas a bit. besides that, i’m doing some field-hockey-ball rolling of the psoas, and stretching it several times per day. actually, getting up to stretch the psoas is a good time for me to do some ankle mobility stuff - if i’m going to sprint, i should loosen up my right ankle. also, static stretch the hammies.
i will start squatting to a parallel or slightly higher box until i get flexible again, and work my way back down to just below parallel.
deadlifting later tonight. edit - nope. my check-up took longer than expected.
food yesterday was Mcarb, 3800 cals, 141/333/300g, fat/carb/prot, plus a big helping of veggies at every meal. this helped calm my guts down i think, because today is good. body weight yesterday was 185.
food today is Hcarb, 5000 cals, 100/750/275g, fat/carb/prot. body weight was 184. there must be a growth spurt just around the corner… that food has to go somewhere!!!
Its gotta be going somewhere. You must have one super fast metabolism, frustrating.
Id hate to think 5,000 cal is your maint food intake for that weight.