I’m from Hungary and I promise you all that not only the sound of it is awesomely delicious:)
[quote]pereczja wrote:
I’m from Hungary and I promise you all that not only the sound of it is awesomely delicious:)[/quote]
It definitely is/was. I made it with 3lbs of beef (and everything scaled per the above recipe) with dumplings in it, and ate about half of it last night. The rest will be eaten tonight.
It’s great stuff.
[quote]LoRez wrote:
I’m going to target 90% of the original goals.
Current Maxes
Bench: 170
Squat: 235
Deadlift: need to test
OHP: 130
@ BW 147 lbs
90%
Bench: 277
Squat: 356
Deadlift: 436
OHP: 178
80%
Bench: 246
Squat: 317
Deadlift: 387
OHP: 158[/quote]
So, planning.
Delta:
Bench: 107 lbs (or 76 with the 80% number)
Squat: 121 lbs
Deadlift: 131 lbs (based on a 305 max – it’s probably higher now, but it’s not been tested yet)
OHP: 48 lbs
Evenly divided, per quarter:
Bench: 27 / 19 lbs
Squat: 31 lbs
Deadlift: 33 lbs
OHP: 12 lbs
So, goals by Apr 1:
Bench: 197 / 189 lbs
Squat: 266 lbs
Deadlift: 338 lbs
OHP: 142 lbs
The OHP I’m going to wait until shoulders are feeling better… but otherwise, yeah.
I’ll probably take the 3-5x5 route, the “3x3 then 3x6” route, or the “AMRAP, drop 5% AMRAP, drop 5% AMRAP, add poundage each week” route.
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/which_of_cts_programs_is_best_for_a_skinny_guy?id=5903470&pageNo=1 for the 2nd strategy
How to Use Linear Periodization for that last strategy
I’ve gotten decent physique results from what I’m doing, but I want to put that focus back on strength for a bit. It’s not like my current progress will go away. I’ll tweak as I go, obviously.
That back picture is “too much leanness, not enough mass”.
Deadlifts: 220 x 8, 210 x 9, 200 x 10
These were supposed to be AMRAP, but cardiovascularly these were too much for me. Heavy breathing, rapid pulse, which triggers dry heaving. Didn’t quite get that far, but yeah, sucks. So this was pretty much my AMRAPs with that in place. Strength-endurance wise I could have done plenty more.
Regardless, I’m going on vacation starting tomorrow. I’ll be flying out to see my girlfriend, we’ll be snowshoeing and doing all sorts of other stuff, and then I’ll be flying back. She said I can train at her gym out there (I think it’s kind of awesome she has a gym out there in the first place… I’ve clearly influenced her a bit) so I might be getting some work in. Otherwise, I’ll be back the 22nd.
Goulash, based on 1-1/2 lbs of meat: 1784 calories, 47g fat, 73g carbs, 283g protein
Jimmy Johns Italian Night Club: 934 calories, 54g fat, 77g carbs, 44g protein
Hong Kong Milk Tea: 1300 calories, 30g fat, 220g carbs, 30g protein
Total for yesterday: 4018 calories, 131g fat, 370g carbs, 357g protein
29% fat, 36% carbs, 35% protein
And I’m going to be out of town for a week and a half. But I figure maybe I should start logging food in here too, since I need that to go on the uppity up.
(Just realized I forgot to include the flour and egg from the dumpings in the goulash)
Ayyyy
Saturday
Lifting at girlfriends gym. Squats, deads, pull-ups, cable rows.
Sunday and Monday
Snowshoeing.
Tuesday at gfs gym
Incline bench layers, not from pins.
Pwurs. 8-10 sets.
Loaded front carries with two 25lb plates. Two rounds. Kinda rough.
Gym yesterday didn’t happen since gf ran her car into a curb bursting two tires at the sidewalls. One popped, one was leaking. So I got a workout changing tires, lol.
Today the gym decided to start charging me. 10 a day as a guest of a member.
Q
Squats
A few sets to warmup
195x3x3
155x3x6
Farmers walk carry things (db side carries)
60x4 laps. 1 min rests.
Each lap takes about 60s a lap. Forearms are very very pumped and sore. Could have used straps if I had them.
Still at gfs gym.
Incline Layers (not from pins)
1rm ramp 140
Clusters 125, 120, 120
2rm ramp 130
Clusters 115, 115
3rm ramp 115
Clusters 100
Hdl 95
Klokov presses (snatch grip btn presses)
Bar → 60 for 5-8s
5 front carries w/1min rests using a 60lb db.
I think my barbells at home aren’t 45 lbs. Probably 40 based on how things feel with these.
Also, lifting without periworkout sucks. There’s a significant difference.
I had complications with my flight so I’m still in Portland. It’s nicer weather up here anyway. Plus another couple days with my girlfriend, and I’ve been working from coffee shops.
Lifted at her gym last night again.
Regular Incline Bench layers
Ramp to 1RM: 135
1RM Clusters: 120 x 4, 4, 4
2RM Ramp: 115
2RM Clusters: 105 x 5, 5
3RM Ramp: 110
3RM Clusters: 100 x 6
Max Reps, rest 10s, Max Reps: 95 x 10, 4
TRX Face Pulls and Rows
10ish sets, alternating between the two
I need to make some changes. Not really getting stronger despite physique changes. I want to say this is mostly due to insufficient protein, but I’m not sure. When I get back to Indy, I’m going to slam protein for 4-6 weeks and see what happens. I haven’t used protein shakes outside of periworkout for a long time, but we’ll see if this is the bottleneck holding me back from strength progress.
If it isn’t (which I’ll assess 4-6 weeks from now), then I’ll consider switching routines. These layers have been great for physique growth, but strength has been somewhat stagnant. Although, it’s been a bit hard to tell since I think the oly bars at this gym are heavier than mine at home… I’ll verify this when I get back. It’s a bit tricky to compare though since I’ve been lifting from pins at home with a different incline and ROM.
Hamstring curls
Light x lots, waiting for squat rack
Squats
185x3x3
155x3x6
Gfs gym
On your incline workout…I don’t think a 1RM at 15 lbs less than your BW is anything to be too upset at…pretty solid actually
[quote]chobbs wrote:
On your incline workout…I don’t think a 1RM at 15 lbs less than your BW is anything to be too upset at…pretty solid actually[/quote]
I’d never looked at it that way, so I suppose that’s true. (Thanks.)
However, I’ve not gone up much in training weight over the last few months, even if my physique has shown noticeable improvements.
I focused on overhead work early on, and never put any emphasis on bench. I’m still not that interested in pure bench numbers right now, but filling out my upper chest definitely improves how I look and balances out my upper back development.
This is why I’ve spent the last several weeks focusing predominately on incline bench variants. It’s paying off.
I’m back from vacation. Portland is nice, very nice. Oregon is very nice. I really like it, for lots of reasons, even if I can’t relate to a lot of the culture of the city people. This is the first time I’ve felt out of place for not wearing skinny jeans.
But good food, good drink, good coffee is everywhere. There’s rivers and mountains and there’s “real” (snow-capped) mountains only a couple hours one way, and the ocean only a couple hours the other way. (I visited all of the above.) And I found the port and industrial areas, which always appeals to me. Something about seeing the “real” reason behind why a city existed and thrived.
I will be moving out there by the end of the year, unless something crazy happens.
–
Next thing.
–
I’m re-reading some Seneca on my phone. And I visited a Chinese garden while I was there. And I re-remembered why I wanted to learn to play the guqin. Etc.
In other words, a bunch of really smart people in the past figured out some really important things about life and happiness and peace and stuff and I often forget that. I will be remaking/making-over my mind and lifestyle based on these things.
There’s too much to say all at once, but I’ll be making daily changes and daily progress.
[quote]
What man can you show me who places any value on his time, who reckons the worth of each day, who understands that he is dying daily? For we are mistaken when we look forward to death; the major portion of death has already passed, Whatever years be behind us are in death’s hands.
Therefore, Lucilius, do as you write me that you are doing: hold every hour in your grasp. Lay hold of today’s task, and you will not need to depend so much upon tomorrow’s. While we are postponing, life speeds by.
Nothing, Lucilius, is ours, except time. We were entrusted by nature with the ownership of this single thing, so fleeting and slippery that anyone who will can oust us from possession. What fools these mortals be! They allow the cheapest and most useless things, which can easily be replaced, to be charged in the reckoning, after they have acquired them; but they never regard themselves as in debt when they have received some of that precious commodity, - time! And yet time is the one loan which even a grateful recipient cannot repay.[/quote]
– Seneca, Epistles to Lucius, Epistle 1
Training-wise, working in a gym with other serious lifters was a good experience. Not a single curl in a squat rack or power rack. The most impressive thing I saw was a guy doing sets of 10+ on the incline bench with 315. Psychologically going there was a good experience, and the training didn’t go to waste.
My weight this morning was 151.6. This is the first time I’ve been above 150 in at least 12 weeks. I guess I was finally eating enough.
I definitely can’t sustain eating like that. (Foie-gras stuffed quails are excellent.)
Squats in 18F weather
185 x 3 x 3
155 x 3 x 6
Now I’m certain my bars aren’t 45… or their bars aren’t 45. This felt much lighter than what I’d been doing.
Since I’ve now done my 27 reps with 185, I’ll be increasing the weight. 10 lbs this jump. CT prescribed only 5lbs, but I think my bar is light and I’ve been doing 190 anyway, so 195 next. 5lbs a week puts me at a 315 1RM (285 3RM) in … 20 weeks. That seems a bit slow though. I might stick with 10lb jumps until I stall, then drop back and use 5lb jumps. Without stalling prematurely, that’s a 285 3RM / 315 1RM in 10 weeks. Which seems a little fast. We’ll see.
Also, yesterday was cold (it was -4F at 10am). Today felt almost warm-ish.
I bought groceries like a man last night. 5 pounds chicken leg quarters. 5 pounds ground beef. Several pounds vegetables. I drank a gallon of milk throughout the day.
–
Tonight I made a recipe based on one discovered from some Sumerian stone or clay tablets – it’s one of the oldest recipes ever recorded (as in, there’s about 12 recipes from this set of tablets; this was one of them). Ingredients were specified, as was some of the cooking technique. I used what I knew about cooking and did it my way.
Turnip and Vegetable Soup/Stew
Original recipe:
Cook turnips in fat. Add water.
Mix cilantro (coriander), arugula (rocket), and shallots with flour and blood. Add to broth.
Add a paste of garlic and leek.
My version:
Sautee chopped leek and garlic in beef tallow until tender.
Add a lot of water.
Chop up turnips and add to water. Bring to a boil.
Chop up roughly equal parts of cilantro, arugula, and shallots, coat with lots of barley flour, add a dark beer (I used Leffe Brune) and some salt. Mix. Add to broth.
Cook until reduced and thickened. Taste and add salt.
Once upon a time, I rendered my own tallow from a huge chunk of beef suet. Lard, or other fat will do too. I’d lean toward something heavily saturated / solid at room temperature.
Blood was substituted with beer + salt. Obviously not the same thing. I think this is a pretty valid substitution for a soup, if I remember from reading it in some book somewhere. I couldn’t find anything useful on the internet though.
–
The result is ok, not great, not bad. I’ll be improvising with this. It will be good to have a root-vegetable + greens soup recipe. It would make a good side to some meat, but it’s fairly hearty on its own… just lacking in the protein department.
Sumerian food for dinner. From cuneiform tablets. Yeah.
Correction: Babylonian food, not Sumerian.
Tablets were found in Babylon, dated to the time of Hammurabi. The language was Akkadian.
I don’t understand anything about nutrition and its effects on my body.
I had a poor attempt at Vietnamese coffee this “morning” (i.e., 11+am) made with a can of sweetened condensed milk and French press coffee. 1300 calories, 30g protein, 30g fat, 220g carbs (if I remember the label right.)
Then I had two McDoubles around 2pm.
Then nothing but some water. By 8:30pm I was hungry, tired, and very depressed. I knew I needed food.
I attempted the protocol in TCs workout supplementation article. 50g hbcds + 35g peptopro. Waited 45 minutes. Made a workout drink with 35g hbcds + 15g peptopro. Drank half of it, waited 15 minutes.
Then went out to lift. I was already feeling really good at this point.
After just a few warmup sets, I felt like a fucking monster. Not just confidence, but strutting around like I owned everything the eye could see.
I worked up to a PR in the slight/moderate incline bench. 155 for 1 at a bodyweight of 150. Slow, but smooth.
I still feel like a monster. Crazed look in my eyes even. What’s going on? Is this stuff magic? Is it drugged?
How did I go from extremely depressed to feeling like a god on earth… just from workout supplementation? Just from carbs and aminos?
The workout.
Slight Incline Bench Layers (at home, from pins)
1RM Ramp: 155 (PR)
1RM Clusters: 140 x 2, 135 x 3, 3
2RM Ramp: 140?
2RM Clusters: ? x 5, 8
3RM Ramp: 130
3RM Clusters: 115 x 6
MaxReps-Rest-MaxReps: 105 x 9, 1 (hurt elbow in first “set” by exploding up too far)
Didn’t record the 2RM ramp. Pretty sure it was 140. Could have been 145.
I’m going to have to increase the incline a bit; my butt is coming up which is fine as far as I’m concerned, but I need to bring the emphasis back to the upper pecs.
Didn’t quite feel like a million bucks at the end. Sinuses got a little stuffy and my elbow hurt after that lightweight explosive set.
