Did box squats over the weekend. I really like them. I benched 405 Saturday but missed 415. I’m still reading Cressy’s book and looking forward to working in some of his stuff.
[quote]ecogenx wrote:
Did box squats over the weekend. I really like them. I benched 405 Saturday but missed 415. I’m still reading Cressy’s book and looking forward to working in some of his stuff.[/quote]
405…I can only imagine…Wow, thats damn good lifting!
[quote]ecogenx wrote:
Did box squats over the weekend. I really like them. I benched 405 Saturday but missed 415. I’m still reading Cressy’s book and looking forward to working in some of his stuff.[/quote]
Good bench. Sounds like whatever you’re reading is working. Keep going.
[quote]ecogenx wrote:
Did box squats over the weekend. I really like them. I benched 405 Saturday but missed 415. I’m still reading Cressey’s book and looking forward to working in some of his stuff.[/quote]
Reports coming in on his stuff are promising.
But all these guys got it going on: Wendler, Cressey, Thibaudeau, and now Dave Tate is beta-testing a program which seems to be producing good results - if you check his facebook posts.
Box squats will push your squat through the roof.
405’s damned good.
11/3
A.rack pulls 135x5,225x5,315x2,405x1,495x1,585x1,620x0,495x3,405x5
B1.DE box squat 315 8 sets 2 reps
B2.DE bench 205 8 sets 3 reps
Feeling a little weak today. I’ve been strict on the low carb diet for a few days now. Dropping weight and staying strong just don’t mix. But 5’9’’ and now 260lbs don’t mix either.
I have a new olymic bar that rips up my hands doing rack pulls. May have to switch back to one of my smoother bars for those.
It takes a little while to switch the body over to burning fat for fuel instead of carbs. And you feel a little crappy during that time. Takes anywhere from 3 days to 2 weeks.
Add more olive oil/coocnut oil/fish oil and protein to the diet and your energy and strength levels should come back to normal and improve.
Weirdly - more dietary fat causes the body to use fat for fuel. It’s like an environmental signal to the body that the hard times are over. This can only happen in the absence of carbs however.
if you have a metal file you can grind down the knurling a bit so it doesn’t bite so readily.
I have this fear of losing any strength I’ve gained even though I need to drop fat. So I hope that if my numbers start to drop I don’t fall off the wagon and pig out.
I may add some low intensity cardio stuff keeping my heart rate below 70% of max. I’m also going to play around with adding some BW/mobility exercises to the routine.
405…excellent, im still working on 305 hehe
The trick is to keep the kcals the same but change the macronutrient percentages. Cut out the carbs but keep total calories the same.
This is what causes body recomposition, because both fat and protein actually require an energy input to be converted to useful forms of energy. You burn more calories converting them to glycogen, unlike carbs which are cheap to use in energy terms.
The weight training signals the body to retain or even add muscle while the lowered carbs necessitate it’s switching to burning fat for fuel, since protein is being used for repair and growth.
Toss in one or two bouts of HIIT (like db swings or barbell complexes) and you will lean out rapidly. Low intensity, long duration cardio will actually increase your craving for carbs as the muscles try to replace depleted glycogen. The HIIT work causes lipolysis over a period of 36 hours or so due to elevated metabolism, but doesn’t deplete muscle glycogen as much so you don’t get the carb cravings.
Plus you feel like a beast for throwing weights around instead of pogo-ing along like a pipe-cleaner-constructed marathoner. The extra stresses of repeatedly moving a weight ballistically actually make you crave proteins.
Such has been my experience anyway.
Thanks Skid. I just have to check up on HIIT training.
I’ve been trying to eat 5 times a day to keep the calories up and not to get hungry. Eggs, cottage cheese, meat, chicken, chicken salad and greens are my friends. Ice cream, McDonalds and beer are not my friends. I keep telling myself this.
mmm beer
Okay you guys. Tthrow in a link or 2 so I can do some studying on the low carb diet. Guess I’m going to actually read up on this.
Okay you guys. Throw in a link or 2 so I can do some studying on the low carb diet. Guess I’m going to actually read up on this.
www.arthurdevany.com though his site has gone the pay-to-see route. He’s released a set of DVD’s of a seminar he gave on what he calls Evolutionary Fitness, which may be good.
www.marksdailyapple.com writes about the Primal Blueprint which is going without carbs or minimal carbs - or living like a caveman in the modern world. “So simple a caveman could do it ™.”
Mark and Arthur occasionally cross link to each other.
http://www.alwyncosgrove.com (yes, him) writes a lot about barbell complexes and HIIT to boost EPOC (Excess Post exercise Oxygen Consumption) which supposedly affects metabolism and causes greater and longer-lasting fat burning effects than steady-state cardio.
edit:
www.drlenkravitz.com/Articles/epoc.html has a good explanation of the EPOC phenomenon and why it works.
Who needs google with skid around? You, sir, are a wealth of knowledge. Thanks.
thanks Skid. Hel the low carb really works but can be hard to stick to long term. I got down to 217lbs a couple years ago.
11/4
ab rolls on knees 3 sets 10 reps
1 arm db row 3 set 10 reps 80lb db
leg curl 3x10 90lbs
bowflex triceps ext 3x10 85lbs each arm
1 arm db clean and press
40lb db x 10,9,8,7,6,5,4,3,2,1
I did 10 reps each arm the first set and only rested 20-30 breaths before proceeding to do 9 reps each arm, etc down to 1 rep. At 5 reps I should have started climbing back up to 10 instead of going down.
[quote]skidmark wrote:
It takes a little while to switch the body over to burning fat for fuel instead of carbs. And you feel a little crappy during that time. Takes anywhere from 3 days to 2 weeks.
Add more olive oil/coocnut oil/fish oil and protein to the diet and your energy and strength levels should come back to normal and improve.
Weirdly - more dietary fat causes the body to use fat for fuel. It’s like an environmental signal to the body that the hard times are over. This can only happen in the absence of carbs however.
if you have a metal file you can grind down the knurling a bit so it doesn’t bite so readily.[/quote]
Blasphemy!! Please no metal files on the knurling. If its not cutting your palms up then you’ll get used to it. If it is then it may be the way you are gripping the bar. Try putting the palm of your hand near the fingers against the bar and pushing your hand down without pulling it off the bar. It will push the fold of your skin up keeping it from being ripped off. I always look for the bar with the sharpest knurling in the gym.
I swear to the gods of lifting no file shall touch the bar in question. My soft, supple hands will ajust. I was just being a big pussy.(but it did really hurt)
[quote]Ironmantrw wrote:
skidmark wrote:
It takes a little while to switch the body over to burning fat for fuel instead of carbs. And you feel a little crappy during that time. Takes anywhere from 3 days to 2 weeks.
Add more olive oil/coocnut oil/fish oil and protein to the diet and your energy and strength levels should come back to normal and improve.
Weirdly - more dietary fat causes the body to use fat for fuel. It’s like an environmental signal to the body that the hard times are over. This can only happen in the absence of carbs however.
if you have a metal file you can grind down the knurling a bit so it doesn’t bite so readily.
Blasphemy!! Please no metal files on the knurling. If its not cutting your palms up then you’ll get used to it. If it is then it may be the way you are gripping the bar. Try putting the palm of your hand near the fingers against the bar and pushing your hand down without pulling it off the bar. It will push the fold of your skin up keeping it from being ripped off. I always look for the bar with the sharpest knurling in the gym. [/quote]
The amount of knurling on a bar is pretty much immaterial to me: My calluses are now thick enough to take sharp knurling and my hands don’t sweat (never have) so they don’t slip on low-knurled bars. I’ve never filed a bar myself, but it seemed a reasonable solution. However, if it creates a risk of excommunication from lifting Valhalla, I will refrain from advancing this resolution in the future.
[quote]ecogenx wrote:
I swear to the gods of lifting no file shall touch the bar in question. My soft, supple hands will ajust. I was just being a big pussy.(but it did really hurt)
[/quote]
Then quit being a pussy. See the trouble you got me into?
Jeez.
[quote]skidmark wrote:
Ironmantrw wrote:
skidmark wrote:
It takes a little while to switch the body over to burning fat for fuel instead of carbs. And you feel a little crappy during that time. Takes anywhere from 3 days to 2 weeks.
Add more olive oil/coocnut oil/fish oil and protein to the diet and your energy and strength levels should come back to normal and improve.
Weirdly - more dietary fat causes the body to use fat for fuel. It’s like an environmental signal to the body that the hard times are over. This can only happen in the absence of carbs however.
if you have a metal file you can grind down the knurling a bit so it doesn’t bite so readily.
Blasphemy!! Please no metal files on the knurling. If its not cutting your palms up then you’ll get used to it. If it is then it may be the way you are gripping the bar. Try putting the palm of your hand near the fingers against the bar and pushing your hand down without pulling it off the bar. It will push the fold of your skin up keeping it from being ripped off. I always look for the bar with the sharpest knurling in the gym.
The amount of knurling on a bar is pretty much immaterial to me: My calluses are now thick enough to take sharp knurling and my hands don’t sweat (never have) so they don’t slip on low-knurled bars. I’ve never filed a bar myself, but it seemed a reasonable solution. However, if it creates a risk of excommunication from lifting Valhalla, I will refrain from advancing this resolution in the future.
ecogenx wrote:
I swear to the gods of lifting no file shall touch the bar in question. My soft, supple hands will ajust. I was just being a big pussy.(but it did really hurt)
Then quit being a pussy. See the trouble you got me into?
Jeez.[/quote]
You are forgiven. I’ll put in the word for you in powerlifting Valhalla.