With my wrist cocked there is zero pressure on them. I could take my hands off the bar if I needed to. I will continue to work on shoulder mobility and getting wrist as straight as possible.
@The_Myth I usually have the hooks up two slots from there. I had them low to do some stretching on the shoulders. I normally don’t have it that low. I am very thankful that you have taken the time to assist with this and I will work to get the wrist straight.
With my length of arms I need to be nearly out to the plate stops to get a straight wrist. The hooks won’t allow me to get that wide. The back is tight… I’ll keep those cues in mind as I work on this.
I notice as I start squatting the empty bar is the hardest to set up with. As the bar gets weight, my shoulders open up more and I can get the bar deeper into my back below the shoulders in some real compromising positions where I get some tension in the wrist and elbows. I’ll check next time I squat as I notice it “loosening up” if I can adjust the hands some.
Deload week- this was a tough decision but we (son and I) decided to deload this week. Nothing cool just some light low rep, few set work to keep the grove greased.
OHP. 45x10, 5x 55,65,75
CGB- 45x10, 5x65,75,85
Wide lat pulls- 40x10, 10x70,70,70
Close grip lat- 10x70
Rev grip close- 10x70
Body row- 10,10,10
Bench dip- 10,10,10
BB curl- 10x 45,45,45
Had a bar on the floor with 115 so I tried a couple of sumo pulls for fun 2 reps.
OK, so maybe try some shoulder, back and pec release as part of your warmup? I used to do that. Work your pecs, traps, lats and delts with a lacrosse ball, then do a bunch of band dislocates before even getting under the bar.
Lost partial inches in the waist and abdomen. Gained in the shoulders. Lost some partial inches most other places.
Very confused about the jump in BF% it went up while the mirror says otherwise. The entire core area looks and feels much slimmer to me. In the past the body has redistributed fat so I’m gonna say this is what happened. Very difficult to store fat on keto (not impossible) but calories and carbs have been on point all week. Maybe last week was a mismeasurement rather than this week… still 2-4% high in the bf range to stop this cut so keto moving forward.
Really hoping to get down into the mid teens 12,13ish to leave some room for a conservative bulk.
How do you measure the BF %?
I think a lot of metods for measuring BF is very inacurate, so I look in the mirror, look at the scale, and feel my pants, are they too loose I’m loosing fat, are they thight I’m gaining.
You’ll get down i % sooner or later, just keep grinding, you’re doing a good job man.
Nothing special. Felt like I was just wasting my time in the gym but did it anyway. Afraid next week is gonna suck big time
Bench
45x10
95x5
115x5
135x5
Incline (used dumbells)
25sx10
35sx7
40sx7
50x7 did seven on the first set before I realized I was supposed to only do 5
Wide lat pulls:
40x10, 80x10,10,10
Barbell back rows (from floor):
45x10
115x10,10,10
DB hammer curls:
20x10,10,10
DB tricep kickbacks:
20x10,10,10
Wide bench:
45x10
85x10,10,10
That was all…
I haven’t been hungry all day so I didn’t eat much. So far I’m under the 2500 calories which is (-500) under maintance by 1100 calories. Just ate and I’m -300 for the day. Meh no worries I’m cutting.
Nailed the keto percentages 72f,23p,5carb. Only 34 total carbs and 21 of fiber so only 13 net carbs.
Probably a bit late, but for the next deload.
Ramp to 1 rep at TM and no more for main lifts.
You have a decent weight on the bar, but it will not tax you to much.
Then some assistance not as much and not as heavy as normal assistance.
Wendler calls it “the 7th week deload”, and for me I think it’s fine.
Great advice! Thrall suggest you still handle the big weights but cut the volume on a deload. I started to do that this time, but I wanted to follow the program to see how the base programming worked for me.
My body is loving it. I can see I’m gonna be crazy sore going back to big weight. But hey it’s a learning experience and I see that I will be able to handle more on a deload.
We did deload after just 3 weeks and plan to do 2-3 week cycles before deloading next cycle.
For assistance I did drop back on the weight and cut volume in half…all good.
Sounds good.
Wendler does do 2 full cycles now, 3 weeks, increase TM, 3 weeks, deload.
so 6 weeks on 1 week deload.
That is if one can recover from that.
So this week has been a ho hum what ever lift week. I’ll not deload like this again…ready to eat a barbell after this week.
Squat- 45x10, 5x 115,135,155
RDL- same as squat
Lying leg curls- 35x10,10,10
Good mornings- 45x10, 10x95,95,95
Hanging leg raises- 10,10,10
That is all…woke at 235 this am. Hoping to drop 1-2 more before Sunday measure day and hopefully a full % of BF so I can think add carb back for this strength cycle.
I’m ready to refeed…looking really flat as keto does to a body.
Tonight I’m just fucking struggling with getting old. I love food. And when I eat like I want to, I fucking explode up. Nothing for me to add 10-20 lbs. easy gains yeah that’s me but it tends to be all fat.
Why am I pissed? I just checked in on the calipers to see if I’m making progress and I’m gaining fat while losing weight on keto? Are you kidding me? I’m calling bullshit. Mostly because my protein intake is lower than it has been since early November (around 160-180g or .75g per lb). Just to ensure keto fat burn this last few days of keto…instead I’m showing increased BF? Not possible…
I’m pissed off and realize I’m getting old quick and it sucks. It sucks a lot. F it in gonna fight back hard. Father Time may come get me but he better bring a lunch.
I’m not. Keto does not have a good reputation for keeping or gaining muscle. Sure, you lose scale weight from water loss initially but then muscle loss kicks in, especially when your protein is low and you’re not eating any carbs. You definitely DON’T build muscle, and that’s where things get really shitty because muscle is the engine for fat loss. When you have more of it, you can use more carbs. So you can lose fat while eating more carbs, and less fat.
It’s unfortunate because you’ve put in the effort, but you’re not getting rewarded.
Lifts begin again tomorrow for me! The mind set is returning. Time for grind!
Thinking of staying the course with keto. CT on this forum has some stuff I read through and I shouldn’t have anything to worry about regarding muscle loss.
Gonna just gut it out for another cycle and see if the PRs still come. If my strength grows I will stay the keto course…
Read about the keto stuff, I am right in there with @MarkKO
When lifting and trying to get stronger and gain muscles you absolutely want to have a balanced intake of makros.
If you have no fuel in the tank the car stops. In this case the engine is muscles, they run on carbs and fat. If there isn’t enough carbs and fat, the damn thing burns muscles.
But I’m no expert, it’s just bro science.
So if the calipers keep going the wrong way. Try a different strategy.
So the theory goes that your body switches from carbs and fats to ketones after a period of time, so the analogy doesn’t work - if you believe the theory. And, many people have written about being successful gaining strength and muscle in ketosis.
Personally, I couldn’t do it. I got keto flu and would fall out of keto. And, when you’re eating 70% of your calories from fat, then fall out of keto, well, that is a recipe for composition disaster.
There is a difference between theory and reality - and we are all special snowflakes. I know dat shit dint work for me, but that doesn’t mean that it won’t for someone else.
Personally, I work better on low carb and carb cycling - but often I can’t be bothered to remember what I’m doing today.