I saw that. FWIW, had to make him feel good too.
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You would be right, but for all that I’m not a fanboy Jim Wendler is one of my three really want to meet people (Ed Coan and Dave Tate are the other two) so him doing that was really awesome for me.
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That’s awesome man! [quote=“MarkKO, post:861, topic:208986, full:true”]
That moment when I saw Jim Wendler posted my thank you to him from the 531 section on facebook. Made my night.
[/quote]
And yet there are idiots who post there only to argue with him when they’re told something they don’t want to hear. It blows my mind man.
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Thanks! I’m really quite pleased.
Yep. He’s probably one of the most accessible guys around with his level of knowledge and experience, yet dickheads keep trying to tell him they know better.
Quick note on one thing I dislike about night shifts.
It takes more thought to get my meals in. Because, I want to leave a decent ‘fast’ period like I would have when sleeping (let’s call it 7 pm to 5 am as an average), except I sleep waaaaay less when I’m on nights.
Like today:
Breakfast when I got home at around 0800
Bed by 1000, up at 1600, breakfast around 1700
Dinner (?) At 2000
At work by 2200
First break 0000, fuck it I’m eating lunch and snack together. This is where I am now.
That’s my 2700 calories done.
Tomorrow should run:
Home by 0730, breakfast by 0830
Train 1000, dextrose and BCAAs, try like balls to be home in bed by 1200, maybe some food?
Up at 1530 probably, pick up fiancee and munchkin (hoping she’ll want me to get her later so I sleep a bit more but can’t count on it)
1600 to 2000 eat something, maybe two somethings
Work at 2100, try to eat last food by 0000
Repeat.
See? If I have normal hours I don’t need to actually think like that.
Oh, and I got a new jump rope. Went for the speed rope style, wire in plastic with aluminium handles. Looks like it’ll tangle less in my bag. I’ll use it tomorrow.
I thought I read in an earlier thread that as part of your training nutrition, you are pulling in 200g of protein? Would you mind ballpark’g how you go about doing that…with a full-time job, fiancee, child, etc.?
I know Alpha primarily does it with shakes…massive shakes. Curious as to your regime.
JJ
You did read that @jjcrugby1 .
Yes, daily I’m usually getting 200-220 grams. Maybe once or twice every couple of weeks 190 grams if I mess up.
I honestly don’t find it hard. Mostly it’s from meat (chicken thighs a lot recently), maybe a quarter from shake unless I’m having a messed up day. A fair few oats too.
A fairly standard day will run:
Breakfast
4 eggs
75 grams oats
225 ml milk
40 grams chocolate sauce (for the oats)
Snack
50 grams oats
Scoop whey protein (22 grams protein/serve currently)
Lunch
100-150 grams rice
150-200 grams meat
Vegetables
Snack
100-150 grams rice
100-200 grams meat
Vegetables
Dinner
100-200 grams rice
150-200 grams meat
Vegetables
I put down rice because I’m eating it a lot now, but I’ll have potatoes too. Vegetables are usually broccoli, carrot or tomatoes because they’re easy.
The weights are ranges, depending on how high calorie the meats especially are. I stay away from minced beef because it’s fatty. Chicken thigh and beef round steak are my favourites.
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Excellent. Thank you.
Been following you quietly for quite some time now. Love your work ethic and general attitude. Saw the Wendler nod last night. Good stuff, Mark. Much appreciated on your response.
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My pleasure. I’m always happy if I can help.
Also thank you. I notice when you stop by.
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Just read the first half of the Cube book again. Really reinforced my initial impression that despite the railing against Westside style training, Cube is pretty much Westside for raw lifting.
I still can’t quite figure out how I’d ever set up a Cube cycle if I ever felt inclined to do so. It just seems so goddamn fiddly compared to 531 despite both systems ostensibly sharing the same paradigm of simplifying training.
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Training did not happen today. A decent sleep did, however. Got home, realised on the drive I shouldn’t be driving and went to bed. My fiancee, being awesome, didn’t mind that I wouldn’t be able to chauffeur.
I’ll be trashed by morning tomorrow, but knowing I can sleep that night means I’ll be able to push through. I’ll train after drop offs.
That’s the beauty of a deload week: you have miles and miles of leeway.
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Take the time you need mate, I dont think ill even be going to the gym the week after my meet!
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I know most people do that (I think) but I train so little in the week leading up to meets once I’ve slept and had a day or so I’m good to go. It just feels better to do something.
I also think it’s because I’m not moving too much in meet. Because I generally don’t hit huge PRs in meet, apart from being a long day they’re not super taxing. I mean, pretty much any third attempt I’ll have hit at least once before the meet, and my first and seconds are generally low.
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I have now been awake for just over 24 hours. Oh, and all squats are walked out until further notice.
Today’s training
Agile 8 plus shoulders
Squat (used a standard bar for funsies)
10 TRX fatman pull-ups between first three sets
5x203 lbs, under 6 RPE
5x253 lbs, under 6 RPE
5x308 lbs, just under 7 RPE
3x8x203 lbs, all under 6 RPE. Moved my stance in but didn’t use my Oly shoes. I wish I’d saved the videos. Ugliest, loosest squats I can ever remember doing. So bad, in fact, I later did some bar only squats with my normal stance to be sure I could still squat.
DB bench
20 pull aparts with rotation between first three sets.
5x50 lbs, under 6 RPE
5x60 lbs, under 6 RPE
5x70 lbs, under 6 RPE
3x8x50 lbs, all under 6 RPE
35x100 lbs calf raises before each FSL set
3x12 dips, felt really easy but still have to really, REALLY pin my scaps back and down and lean forward more to not get pain from my bicep.
Before each set 150 leg to leg jump rope and 5 double unders. My new rope is good.
Kroc rows
worked up to 100 lbs 21 left/20 right. Pleased, because that’s about as good as I’ve ever managed them and I’d dropped them for maybe three cycles. I’ll work up to 30 on each arm at 100 lbs before I got up to 110 lbs.
Fat Gripz BB shrugs
20x132 lbs these will help my grip.
Took all up about two and a half hours because I kept zoning out and starting at nothing.
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Yeah, it is pretty much westside except with a better deadlift set up and worse bench set up.
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Getting excited for tomorrow. Then on Tuesday I get to try the Ohio DL bar.
I’ve noticed as my shoulder/bicep improves that it’s stiff AF when I wake, then gets better after I do my theraband stuff. Also, while the shoulder hurts less the bicep still feels a bit off. I’m taking that to mean my rotator cuff is starting to be more active, but the bicep is starting to heal so I’m feeling it more. Not sure if that makes sense.
Cycle 8, week 1 - 5s week
Shoulder/bicep a bit stiff, but OK.
Today’s training
Agile 8 plus shoulders
2x20 theraband pull-downs
Press
20 pull aparts with rotation between warm-ups one to three
5x115 lbs, under 6 RPE - figured out that if I set my scaps before I unrack the bar my bicep pretty much feels normal throughout the set.
5x132 lbs, under 6 RPE
11x154 lbs, 9-10 RPE
5x8x115 lbs, 7 to 7-8 RPE
30x110 lbs calf raises between FSL sets, except 41 on the last set
Alternating sets 70 lbs DB bench/65 lbs chest supported rows
10/12
Jump rope between sets:
150 leg-to-leg
10 double unders
Shoulder hurt during DB bench and briefly during stretching but calmed down fairly quickly. So far, so good.
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Slept in but felt good for it. Continuing with 351 for DL but very slightly changing it and leaving the TM single open to a rep PR in week one because I work better with large jumps.
Today’s training
Agile 8
Deadlift
2 neutral grip pull-ups between first three warm-up sets. Chest to bar for the first time and also and easiest pull-ups I’ve ever done. Elbows felt fine. Very pleased.
Trying the new Rogue Ohio DL bar the gym bought.
3x385 lbs, under 6 RPE - double overhand grip which is definitely a PR.
3x440 lbs, 6-7 RPE
3x495 lbs, 7-8 RPE
2x550 lbs, 9 RPE
Felt good enough that I decided to try for 600 lbs.
1x600 lbs, 10 RPE - massively pleased, but honestly not sure I’d get it yet on a standard bar.
The Rogue bar is good. Feels every bit as good as the DL bars I’ve used in meet.
5x2x264 lbs paused front squats - felt surprisingly comfortable with the clean grip given I haven’t done these in about 18 months. I’ll stick at 264 lbs for at least another week.
3x20, 1x15x132 lbs Fat Gripz BB shrugs - grip cooked. I’ll work up to five sets.
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6 bills! Great job!
Big lifts often come during the last week of the training cycle. PR’s week 1 is a good sign.
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