Sorry work out delayed until 17:00 which is now.
Tried a 140kg for not squat. Got 1 in and yesterday’s work out aches played up.dropped to 130kg. I will aim for 3 sets of 4. Maybe a 5. It’s odd how 10kg is making such a huge difference.
Drop sets, back squats and dead lifts will be done. Not sure at what weight. It’s a fine line between busting out quality work and listening to your body…
Edit 4,4,5
110kg back squat & deadlift x20
So I’m gonna write this down. I think this is the first time in my life I’ve been “under recovered”. And it’s shit. I ache, I’m tired dispute getting 7h sleep and I’m struggling with every thing.
I’ve gotten this far in life AND Lent with out this. So I’m okay. I’ve eaten a few bits I world normally not in Lent. 3 sausages.
On the performance side - while it is shit to not get the 140kg squat I did do this 6 1/2 times just a few days back. So I’m not weaker. Just less well feed. I said at the start of my weight loss I’d accept this as part of the process. It’s at this point normally in panicking about getting weaker. And so far that’s not been an issue. No secret panics about being a weakling against.
To stop this in the future I’m gonna make sure I structure my week better.
My 7 min super set took it out of me. Grace is 30 clean and jerks with a bar. A good time for grace is 3-4 mins. Well I did 25 clean and press with a log AND 50 squats in 6 mins 45. I’m working hard.
Trying to do a front squat work out after this might have been a mistake.
Priorities my goals and make sure these work outs are not effected by the previous day!
This or is it under fed ?
100% both - I’ve not eaten enough to recover.
Had I not done my work out the day before
OR
Had I eaten well enough
I’d have been fine. But it’s the fact I put the two back to back. Which is the balancing act.
Eating enough to train hard, but so little I lose weight.
Before if I’ve made this mistake and missed weights or reps I panicked and eaten cake to get my energy up.
I feel a lot more chill about this though. I “think” I’ve finally accepted you can’t get weaker in a week. Normally.
And even if I have lost a touch of top end strength it’s a compromise. I’m 7kg lighter than I was in January. And 10 times fitter. I can do 90 sand bag Burpees in under 9 mins.
Is there an opportunity to look at what you are eating rather the amounts and maybe achieve both. I know @T3hPwnisher has had some success at maintaining good body comp (that’s an understatement he looks amazing), with his approach. I am not going to pretend I know enough to say what he does but he has written about it in his log and blog.
I will say it’s worth noting that I DO have to exercise portion control, as crazy as that may seem with the ridiculous breakfasts and meals I post. I have a voracious appetite, and could most likely eat until I explode.
This was a great discussion by Thibs on the topic
There was also a post where he talked about putting away absurd amounts of food and not hitting any sort of “off switch”, which I can relate to as well with certain foods. I have a literal bottomless appetite for meat, but you throw half a potato in there and I’m done.
Bodies are weird.
See I’m the other way around. I can eat carbs ALL DAY. A few lumps of meat and I’m done. Unless it’s mince. I can eat chilli all day.
As for being a bit flat today I think it’s just a case of - too much of a good thing.
Honestly this Lent has been about not being lazy and making better decisions. IE not eating junk and going hungry every so often. I took that too far. Luckily it was not a total disaster.
If I look back at the food I ate between the work out yesterday and today - that was never enough. I should have known that. But as funny as it sounds until now my dietary knowledge has been “Hungry? Eat some banana bread”. So I didn’t. I did not know how low I could go.
Now I do. I can make an informed decision and go “I know that is not enough. I need more food” or “I feel crap I should eat first”.
As for new base level setting 100% agree with all of that. At the moment it’s not hard to go a bit hungry. I figure once I get to sub 100kg I will struggle. It’s why I’m gonna take 2 weeks off weight loss. It’s not much but it should help.
Alright so - weight today was 108.9. I had thought I was eating a bit more yesterday. No panicing yet. I have a work out later today and I feel “good” for it. So I will just eat my eggs and toast (I threw a load of cheese in there as well today) - maybe a banana before hand. And see where I get to.
3 sets of 10 today. With kroc rows - 40kg for about 40.
lets see
So press - 3x9
This is 2 reps a set up on last cycle. So good news.
Kroc rows - 1x32 with 40kg. 2 reps up also
BTNP and band work done but not recorded. My kid was being an idiot at me. So I lost count
Oh wow. Been a while since I did a 240 workout. Some progress.
50DL straight through. Felt good to hit that goal.
SS rows and press ups 6x10. No detrimental effect of conditioning.
Squat (had a 3min break) 40 reps before a break. Then 20 straight through.
Over all time still 12 mins. Even though each element was quicker I took more breaks. But happy. Very happy.
Conditioning is paying massively for rugby.
Today I scored our teams only try and had another great game carrying the ball. I made meter after meter after meter. In truth I scored an other but the ref though I otherwise.
More over I was mobile the whole game. Well mostly mobile. Buy the last 20 I was hanging. But I was better than the opposition.
I’m picking up a few knocks. But other than that I’m good.
Sat in the garden with a fire going.
I had planned an easy work out today. But I’m too broken. So not.
On a side note - I saw and commented on a post from Chloe Brennan. The girl that did the Dinne Stone lift. Just saying well done. And I got a reply.
Not much I know - but I feel sorry for her.
That lift is in my eyes one of the greatest. And if not the greatest feat for strength ever. And its not really registered with anyone. The closet sort of comparison within strong woman is Lovelace pulling a 300kg dead lift with straps. But Chloe’s was 40kg heavier, had no straps and to me locked out better.
Any way - its fucking epic and it is criminal that there is so little recognition. I said well done. I feel happier now.
like our very onw @T3hPwnisher said in his blog. Conditioning is Magic
Conditioning is evil. As it’s re-teaching me what I can push through.
4 weeks back if the discomfort level reached 7/10 in a work out I stopped. But now my burpees and my 20&20 squat deadlifts. They have me exercising at 9/10. And so often when the pain reached 10/10 in rugby, my lungs filled with fire and I wanted to die; I was still in a condition to effect the game.
At one point I was dragged up the field as I hung on some guys shorts. Because I did not have the energy to try and tackle effectively. As luck would have it he trod on me and tripped over.
Good result really.
How is this not bigger news? I just watched it on Youtube. Wtf.
But where was the shit-throwing soap opera around it? Where was the drama? Where’s the controversy? Most people don’t seem to want to watch people just being good at stuff.
Cuz she’s a woman. And cuz a man has done better.
Take Andy Black.
Chloe is about 1/3 of the weigh of guys like and Black. But because be managed to carry them 64 ft he’s more impressive.
It is to nuanced for people to understand that because she’s so much lighter and a woman she’s far more impressive.
Today is why I cannot mix rugby and strong man. I am still suffering. Both quads, my whole upper back and my core hurt. It is like a someone has a screw in then and is just turning it. Making it tighter and tighter.
I will get something done work out wise. I’m not sure what. But it will be easier. MUCH easier than hoped.
Normally Monday is squat or burpee day. Ha - no chance.
I’ve been slowly coming to a realisation about “stuff”. A bit of a philosophical POV that is changing me as a person and thus how I exercise.
Its an idea I’ve long had about work. “Be conscious of the sacrifice you need to make to achieve the goals you’ve set out”. It is why I’ve turned down REALLY good jobs.
I was not willing to work the hours / put in the effort.
Translate to my exercise life: This recent weight loss is going well. And for once I feel like it is sustainable. The big change is - I’m living to an extreme. But I went into this KNOWING what sacrifices I would need to make. And it is working.
Its almost a joke thinking about it. But how many people have a goal - but when push comes to shove they don’t do what is required to get there. And I think it is because in their sub conscious they are aware that there will be sacrifices that they do not want to make.
With my fat loss it used to be losing strength. And being hungry. Since I’ve gone “they both suck and I’ll try as hard as possible not limit them. BUT if they happen, so bit it.” I’ve dropped 6/7kg (13-15lb).
The same for gaining size. @alex_uk was putting CREAM in his protein shakes. Man alive - get in there.
So yeah - doing well at lifting weights / looking good naked will required sacrifices. Know them and accept them. OWN them. I said above I’m happy hungry right now. As I know hunger leads to fat loss. And that is where I want to be.
If you want to get in shape and conditioned - chase the burn.
If you want to HUGE - by bigger clothes in advance.
But if you want to lose weight and don;t want to go hungry - that sorry it might not happen.
If you want to get in shape and don;t want the burn it will not happen.
If you want to get HUGE and not add a few inches around the waist - think again.
That’s my rant for the week. And I’m happy I’m getting a clearer vision of this.
One goal. Be aware of the sacrifices required. See if the goal is worth it and then go. Do not hold back.
Thanks again mate.
Lol @alex_uk another cream user? Ive been mixing cream with Everything! At one point i was just drinking it straight, a half pint per day!