8/4/22 - 5/3/1 +DoggCrapp M1W3D3
Did well, but might switch this day up come next mesocycle. Just not sure if the juice is worth the squeeze for Yates Row.
Did well, but might switch this day up come next mesocycle. Just not sure if the juice is worth the squeeze for Yates Row.
2 Likes
8/5/22 - 5/3/1 + DoggCrapp M1W3D4
Couldn’t hit Quad Extensions as they were busy the whole time - killed it on squats. Hoping to hit a WOD later today, we’ll see.
No WOD, but did a 10 min NEPA walk with the fam (furry thing included).
4 Likes
8/6/22 - MetCon
Difficulty Multiplier: it’s 95 out
“Unconventional Full Body” (15 -10 - 5, for time)
(Circuit)
- Bench x100lb
- Farmer’s Carry x10m
- Bent Over Row x100lb
- Farmer’s Carry x10m
- Front Squat x100lb
- Farmer’s Carry x10m
- Deadlift x100lb
- Farmer’s Carry x10m
Completed in 13m 20s
watch defo didn’t accurately record heart rate
+Hanging Leg Raises, toes to bar
x5
x5
(Can’t actually get toes to bar, but it’s the thought that counts, right?)
3 Likes
@dt79 Why do you dislike Anaconda and Jupyter Noteboooks? I’ve been using VSCode for a programming w/ objects class and I set mine up to operate VSCode via Anaconda - so I’ve got access to all of the Anaconda libraries but get to use the VS IDE.
Haven’t had a need to mess with Jupyter Notebooks but it’s got hella good ratings - just curious as to how it managed to mess up your system path variables.
This was almost 2 years ago when I didn’t know vscode had a jupyter notebooks extension. When you opened Jupyter notebooks, the anaconda CLI had to be open and remained as a window in the background doing balls.
This was while I was using Pycharm. When I switched to vscode, anaconda would fucking try to make itself the main virtual environment whenever I used python which would screw up the ability to import stuff for django. Since I was fucking around with django and some basic scripts, I had no use for it. But I couldn’t get rid of the fucker and I can’t remember if it was because of a combination of pycharm and anaconda but the fucker made it’s way into my environmental variables and system config I had to manually uninstall every single thing including python.
I do not know if this shit is still going on. Now I mainly use Docker with WSL 2 as the backend or vscode remotely on a linux vm so I’m not having any problems with anaconda fucking around when I need to use Tf.
Jupyter notebooks without any IDE are just unsightly and unintuitive (to me at least). When I used them, there was no autocomplete so I stopped using them.
It’s very likely that I was doing stuff wrong since till today I still do not know how to use a single formula for excel lol.
1 Like
I think Anaconda is just very picky with how you set up your environment for obvious reasons. I set it up wrong the first time and was raging because nothing was working properly, but after uninstalling and reinstalling with the packages/setup I needed, it all worked out fine.
I don’t think you need the Anaconda CLI open to operate the system anymore, but I’m not using Pycharm or Django either so no comment. Jupyter notebooks seems to work just fine without the Anaconda CLI though - but I also never use Jupyter notebooks either so 
Maybe it’s just because I’m a newbie to coding and all that, but honestly I’ve got a bit of a crush on VSCode and Anaconda’s libraries. I also haven’t needed it for anything overly extensive yet so that opinion may change.
Thanks for taking the time to explain it, I’ve been getting some imposter syndrome in this whole field.
1 Like
8/9/22 - Actual Rest Day
8/8/22 - AM MetCon
“DT” (5 rounds, for time, 155lb Rx)
- Deadlift x12
- Hang Power Clean x9
- Push Jerk x6
- Had to adjust to 135 and stopped after 3 rounds.
- None of this was friendly on my lower back, and I was cramping so badly towards the end that it was my back holding me up - not my cardio.
- 155 was too much to be stable on Hang Power Cleans - still, I got better at this movement.
- This lower back think is gonna have to get corrected if I’m going to keep up with these training sessions.
Diet Update:
I will be following the Pulse Feast plan as I don’t know if I can lug around enough shaker bottles to swing the V-Diet lol. Still, I think this plan will work for my psych profile because I’m a snacker… If I feast at the end of the day, I’ll be less likely to snack (whereas I have no access to snacks at work, so adherence is kind of required).
I’ve meal prepped 12oz chicken breast and 8oz broccoli to start, still need to cook rice (thinking maybe a half cup raw per meal) - which will be heavily laden with mushrooms (probs 2lbs or so).
Macros should look something like this per meal:
Cal: 1143
P: 127g
C: 121g
F: 10g
and this per day, before add-ins (which will be fruits, nuts, or other protein based foods):
Cal: 1673
P: 219g
C: 138g
F: 23g
(not including supplements, which will be 3x Surge servings, 2 fish oil capsules, 2x Hot-Rox)
Will update as needed to help with compliance - an eternal issue with me.
2 Likes
Where do you get the WOD ideas from?
1 Like
Wodwell dot com is a great resource for this stuff, it’s got a few thousand WODs - but I filtered a lot of them out into a list of ones that shouldn’t impact my “main work”… I just need to lean out and these WODs look like they’ll do the trick. (these are the WODs I chose to go with, more to be added as I increase movement capability on some stuff I’m unfamiliar with at the moment).
| WOD Name | Exercise | Goal | For |
|---|---|---|---|
| Grace | 30 Clean and Jerks | 135 | Time |
| DT | 12 Deadlifts | 155 | 5 Rounds for time |
| 9 Hang Power Cleans | 155 | ||
| 6 Push Jerks | 155 | ||
| Nancy | 400m run | ~ | 5 Rounds for time |
| 15 Overhead Squats | 95 | ||
| Bear Complex | 1 Power Clean | 5 Unbroken Rounds | Weight |
| 1 Front Squat | |||
| 1 Push Press | |||
| 1 Back Squat | |||
| 1 Push Press | |||
| Isabel | 30 Snatches | 135 | Time |
| Elizabeth | Cleans | 135 | 21-15-9 for Time |
| Ring Dips | |||
| Fran | Thrusters | 95lb | 21-15-9 for Time |
| Pull-Ups | |||
| Helen | 400m Run | 3 Rounds for time | |
| 21 KB Swings | 54lb | ||
| 12 Pull-Ups | |||
| Unconventional Full Body | Bench Press | 100lb | 15-10-5 for Time |
| 10m Farmer’s Carry | 50x2 | ||
| Bent Over Row | 100lb | ||
| 10m Farmer’s Carry | 50x2 | ||
| Front Rack Squat | 100lb | ||
| 10m Farmer’s Carry | 50x2 | ||
| Deadlifts | 100lb | ||
| 10m Farmer’s Carry | 50x2 | ||
| Black and Blue | 10 Power Cleans | 135 | 5 Rounds for time |
| 10 Burpees | |||
| Freddy Krueger | KB Swings | 70lb | 21-15-9 for Time |
| Burpees | |||
| Bad Karma | Barbell Curls | 45lb | 50-40-30-20-10 |
| KB Swings | 54lb | 10-20-30-40-50 | |
| Grettel | 3 Clean and Jerk | 135 | 10 Rounds for Time |
| 3 Bar Over Burpees | |||
| Nicole | 400m Run | AMRAP in 20 mins | |
| Max Pull-Ups | |||
| King Kong | 1 Deadlift | 455 | 3 Rounds for time |
| 2 Muscle Ups | |||
| 3 Squat Cleans | 250 | ||
| 4 Handstand Push Ups | |||
| Ingrid | 3 Snatches | 135 | 10 Rounds for Time |
| 3 Bar Over Burpees |
EDIT:
Also worth stealing almost anything that @antiquity or @T3hPwnisher does, but IDK if I can handle some of the craziness they do lol. I do use both for inspiration though.
4 Likes
Good stuff there. Im gonna steal this list 
1 Like
What are your goals Mr. Andrew?
Fat loss?
1 Like
To get hyooge, but have abs.
Step one of this process is to obtain a set of abs. I gotta lean out - tired of having near-18 inch arms with no abs and nothing but excuses to explain it.
So maybe step 1 is better described as learning self-control/regulation (which will lead to abs). Getting big has never been the hard part for me; being lean is my eternal struggle.
2 Likes
Portion control was THE hardest lesson for me to learn, such that, in 22 years of training, I am in year TWO of having “figured it out”.
Jon Andersen had a great quote that summed it up way too easy: “Never be too hungry or too full”. Learning how to walk away from a meal satiated but NOT full was a weird lesson for me. I was so used to “train hard, eat until full, sleep and repeat”, which, yeah, WILL get you big…but it will keep you from lean.
Understanding that I only NEED a 6oz steak, despite how much I THINK I need a 16oz steak, is a lesson I don’t WANT to understand…but once I did, things unlocked.
1 Like
I thought I’d figured out the portion control aspect of “never starving but never full” some years back (unsurprisingly at the same and only time I’ve ever had visible abs), but I seemingly forgot how to over the years.
Hoping the Pulse Feast can help on this front, but I think it will take more than that to figure out my disordered eating.
1 Like
At this point, I think everyone has disordered eating or a poor food relationship: it’s simply a matter of managing it. Like an incurable disease: it will never be solved, but can be controlled.
This is such a difficult era to navigate.
4 Likes
I ate two Moe’s homewrecker burritos
and two small cheese pizzas on Saturday night.
No regrets
2 Likes
Please tell me the secrets of getting huge my friend? I jest, but I can seem to add weight quite easily, just a lot of it ends up on my stomach!
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Well, TBH I think there’s multiple pathways to getting huge. I know this is in jest, but this has kind of always been my philosophy:
- Performing power lifts regularly (squats, deads, bench, and recently OHP) in that each day of the week should be centered around one of these lifts. I did this for years.
- Progressive overload in all other lifts; doing one more rep or one more pound than last week. I used to chase tonnage increases, but that falls short of Rest-Pause ideology IMO.
- Pump is great when combined with strength/hypertrophy training, but does little on it’s own. Still, best not to be ignored.
- Getting out of your comfort zone in regards to training - as in changing routines, goals, or training method once every 2-3 months. It seems like programming ADD but it adds in some much needed training nuance.
- Moderating food intake. For me, I never had an issue eating protein and I always had a heavy protein load (even when not dieting) and tried to reduce unnecessary carbs/fats. I did this for years as well and I think it lead me to effectively bulking for years on end… hard not to gain when always lifting and eating in surplus.
I do believe this has something to do with your beverage selection at times 
, but you can be sure that if you’re getting stronger - you’re getting bigger too… so at least it’s not all going to the belt line.
Beyond that, I’d say to ask your parent’s for better genetics because everything I said above could be talking out of my ass. Maybe I just got handed a decent set of BBing genetics to make up for my shitty sense of humor 
1 Like
MetCon for Muscle P1W1D1 (Phase, Week, Day)
| W1 Push | Exercise | Sets/Reps | Load | Effort | 1RM | Weight | Week 1 |
|---|---|---|---|---|---|---|---|
| A | Above-Shoulder 2-Dumbbell Walk | 1 x 2 min. | Light | Met2 | 45lb | ||
| B1 | Standing Barbell Press | 2 x 5 reps | 70-75% | Res | 210 | 147 | |
| B2 | Dumbbell Lateral Raise | 2 x 10-15 reps | Medium | Full | 17.5x12 | ||
| B3 | Overhead Dumbbell Carry | 2 x 1 min. | Light | Met1 | 45lb | ||
| Rest 4 min. or less | |||||||
| C1 | Bench Press | 2 x 5 reps | 65-70% | Res | 315 | 220.5 | |
| C2 | Push-up or Dip | 2 x 10-15 reps | BW | Full | Dip, 10 | ||
| C3 | Bear Crawl (walking on all fours) | 2 x 1 min. | BW | Met1 | |||
| Rest 4 min. or less | |||||||
| D | Dip Top Position Iso. Hold | 1 x 2 min. | BW | Hold | 1m, 30s, 15s, 15s | ||
| Rest 4 min. or less | |||||||
| E | Dumbbell Bench Press Loaded Stretch | 1 x 2 min. | XLight | Hold | 15lb |
Finished in 45m 26s could have shaved off a few minutes but was struggling to get things set up for this.
- 5/3/1 base (deload week)
Deadlift
1x5x225
1x5x275
1x5x315
(Will check formatting when I get to a computer, unsure how this will look once displayed)
5 Likes
Chewella is so sweet but god is she all sass just like @Andrewgen_Receptors
4 Likes