[quote]Ironmantrw wrote:
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.
You are forgiven. I’ll put in the word for you in powerlifting Valhalla.[/quote]
Damn…I’m sure glad I didnt say to chuck the sumbitch up in a lathe and take some emmory cloth to it…
11/6
A1.clean and press
135x10,135x10,205x9,155x12,135x20
A2. db pullover 2 30lb dbsx 15 reps
After each rep of the clean and press I put the bar down and took 3-6 deep breaths before doing the next rep. Pullovers were supersetted. I was planning on doing 205x12 but had to stop at 9.
bentover row 135x5
hang clean 135x5
front squat into press 135x5
jump squat 135x5
GM 135x5
I supersetted these 5 exercises never putting the bar down
[quote]ecogenx wrote:
11/6
A1.clean and press
135x10,135x10,205x9,155x12,135x20
A2. db pullover 2 30lb dbsx 15 reps
After each rep of the clean and press I put the bar down and took 3-6 deep breaths before doing the next rep. Pullovers were supersetted. I was planning on doing 205x12 but had to stop at 9.
bentover row 135x5
hang clean 135x5
front squat into press 135x5
jump squat 135x5
GM 135x5
I supersetted these 5 exercises never putting the bar down
[/quote]
That would’a been sumpin’ to measure the amount of wattage you were putting out. That’s crap load of work!
[quote]ecogenx wrote:
11/6
A1.clean and press
135x10,135x10,205x9,155x12,135x20
A2. db pullover 2 30lb dbsx 15 reps
After each rep of the clean and press I put the bar down and took 3-6 deep breaths before doing the next rep. Pullovers were supersetted. I was planning on doing 205x12 but had to stop at 9.
bentover row 135x5
hang clean 135x5
front squat into press 135x5
jump squat 135x5
GM 135x5
I supersetted these 5 exercises never putting the bar down
[/quote]
Nothing half-hearted about your training, Eco! How did those 5-part supersets feel?
They felt great. I just wanted to try them out. You’re supposed to do 4 rounds of the complex.
You have to try the clean and press for 12-20 reps stopping btw each rep and taking 3-6 deep breaths. Supersetted with the light db pullovers. My heart rate was sky high.
Until I get down to 230 or less I want to do this kind of stuff a few times a week.
grip work- had olympic bar in rack at knee height. Grabbed the end of the bar and held for 10 seconds adding plates each set. Last set was 4 plates for 10 seconds. I hung from pullup bar until my lats/shlds gave out before my grip.
Tried turkish getups with a 20 lb db. Those are tough and awkward. I only did 2 reps each side.
Today is the first day my low back is pain free. I tried to bench a couple nights ago but arching my back and picking up the weights was painfull. Going to start up again saturday.