High Frequency Project for Fat Loss, Workout 24
HLR 1x10
131kg x5
148kg x1
Couple of back off sets x5
Got the first rep of 148kg done and just felt wrong, light headed, back sore with poor bar speed.
Pallof Press - 3x15
KB Swings 24kg x20,x25
32kg - 2x15
Followed by 2 mile weighted vest walk
That’s a wrap on this experiment. Today has defined why it’s not going to be a followup way of fat loss.
Some further thoughts/summary
I followed Dan John’s ES4FL philosophy with regards to training fasted on just caffeine, doing something to get the HR up and then going for a walk. Every session was done fasted. I decided to run this template as when I ran ES4FL a couple of years ago my squat dropped off and took a few months to get it back up to where it was.
I need to weigh myself tomorrow to get a full sense of fat loss but I was losing about 2lbs a week plus holiday weight as I’d had a holiday pre starting and then another mid way through. It clearly works on that basis but that’s going to be down to the protocols I’ve been following.
I kept TM’s static and at 85%, apart from the squat everything else was never in danger of missing a rep.
I got to see quite quickly why Dan clearly advises against doing squats on ES4FL. Training fasted is not something I usually do unless it’s a WOD style am workout. Heavy squats just don’t sit with me in a fasted state, I was getting a bit light headed. Recovery wise it’s been a bit of a challenge which manifested itself today and earlier this week. I definitely wouldn’t want to try squatting daily on ES4FL.
Getting the walks and on occasions hopping bike post workout was a nice change and definitely helps with recovery. I do think I shortchanged myself however as I wanted to get out and get a decent amount of walking done so rest periods were minimal. I didn’t get an optimum amount of time walking unless it was a weekend workout or kids were off and I had a bit more time in the morning. I also didn’t give myself long enough rest especially on squats.
On a positive note, appetite was down from my usual so dieting has been relatively easy, having said that the last week or so I’ve not been stringent for one reason or another so it will be interesting stepping on the scales tomorrow.
I won’t be repeating this again, I’m starting ES4FL properly on Sunday following the exact protocol. I’m nearly finished reading the book which has been quite a revelation in parts. There is a bit where Dan talks about why ESF4L and how higher intensity conditioning is actually detriment to fat loss which for me actually although seeming counter intuitive has been reality in my snails pace fat loss over the past couple of years. To counteract any detriments to squat I am planning to have a squat day on a Friday when I typically WFH and have a bit of a quieter day during working hours. Might also include floor press in that although I’m considering running it during the course of the week as Dan’s reluctance to include a horizontal push in the program is born out of a safety concern.