This is how much fat was caught up in the broth after cooking yesterday. Any guesses how much is water content? I’m guessing 70%fat / 30% water
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You could try purifying it into pure lard or tallow then weight that?
I’m curious but not that curious. I’ll just use it to cook stuff with!
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Deviating from what I committed to earlier as per the above. Reasons aren’t entirely related to training ADD so that’s a win. The strongest motivation is my shoulder. And, granted, it would be possible to workaround that alone and only change variables that affect it however life´s short and there’s some other tweaks I want to employ. This is just a hobby after all so I’m not going to feel bad about embracing aspects of it that I like (programming)
Likes from my last “cycle”:
- Tempo (I feel tempo works help a ton with technique)
- Increased frequency on the main lifts
- Fullbody-ness meant I felt less borked at a specific location in my body
- Scheduled deloading
- The “power” day (cleans/sprints)
Dislikes
- Tempo (It’s tough, okay?)
- Increased frequency on the main lifts, shoulder feels like hamburger meat again
- No overhead pressing
- Felt systemic fatigue at week two already, diet is a likely culprit here though.
I read @aldebaran s remark that his numbers aren’t much compared to a high-school American footballer and felt that was an encouragement to go in the direction that I’ll now go, which can be laid out (roughly) in the following manner (somewhat GZCLP inspired?). I’ve for the longest time kept my main-lifts to reps of four or above, so I’m going to try to keep reps to <=3 and increase sets as reps go down.
- Main lift: 5x3, last set AMRAP
- Second lift: either a variant of- or a main lift. 3x10
- Tertiary exercises: some
Try and add weight every week as an excuse to eat and grow (climbing off-season). Won’t want to pack on too much weight before December as we’re tentatively planning to go to Spain to climb over Christmas. So until then I might have to add weight every other week, we’ll see! Trying to prod whether or not everyone actually wants to/can go.
Lifting 4 days/wk.
Main lifts: Squat/Deadlift/Bench/Press
Assistance Lifts: High-bar Squat/RDL/Incline Smith Bench/Press
Tertiary Exercises (1-3 per workout) - “fixes”/muscular (im)balance(s) and body tension:
Carries (Farmer’s walk, overhead, …)
Unilateral glute work
Upperbody pulls
Lever work
Pike work
Pairing lower-body main lift with upper-body assistance lift.
Sundays: Press+RDL+Horizontal pull (if not climbing same day, otherwise tris)
Mondays: Squat + Bench + Carries/abs/lever-work/…
Tuesday: Climbing
Wednesday: Bench+High-bar Squat + Tris (surrounded by climbing, where I oftentimes do vertical pulling as a finisher). Maybe overhead carry. Who cares.
Thursday: Climbing
Friday: Deadlift + Press + Carries/abs/lever-work. Maybe calves. I don’t know.
Saturday: OFF
The tertiary stuff will be kept really loose. Ideally, go with something for a few weeks to progress but autoregulate. Somedays prowler sprints will be the answer, some days some BB pump work will be the answer. On RDLs I might do a tempo progression as it’s mostly a hypertrophy tool for me (toes on plates). We’ll see. It’s all… a bit loose. I like it.
Curiously somewhat mid-way between my previous cycle and the cycle I said I’d do as my first “change”.
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Ima not a fan of frequent AMRAPs but have at it.
I’d use RPE for the first triple using it working up to a “top set” which will let u push while not being as fatiguing as an AMRAP as well as give you lots of data with which to compare week to week results and inform decisions how whether to up weight and/or volume and by how much.
If you wanna use it as a gauge of where you are at you can keep it constant and hit a consistent RPE prescription top triple across a block. If the block is going well your top triple should go up over a block or at least stay consistent while u pound away at volume on the back off and assistance work. For 5 week blocks though it could be longer if u want:
W1 Triple @ 7ish RPE (could use a higher RPE if you want to work at higher relative intensities - individual differences so different strokes for different folks some people do well with plenty of 85% + work)
W2 Triple @ 7 RPE
W3 Triple @ 7
W4 Triple @ 7
Deload
If you wanna push the weight across a cycle more deliberately (not necessarily better for gains overall but will give opportunities to lift heavier than ever before and hit PRs if they are there).
W1 Top triple @ RPE 6ish ~ 80% 1RM as a start point
W2 Top Triple @ RPE 7
W3 Trip @ 8
W4 Trip @ 9
Deload
It’s not super complex pretty much u hit a heavier triple before your back off work at a certain hardness / RPE. AMRAP is good for accumulating volume (fatigue too but comes with the territory) but since ur already doing relatively heavy triples sounds like maybe u wanna push the weight/intensity not the volume/reps. There’s a reason that intensity and volume have an inverse relationship in most programs/periodisation models: pushing heavy volume will quickly put u in a fatigue black hole AKA no gains stagnation land.
These are RPEs for the first triple?
Ye u can use %s for your back down work. Straight sets or whatever u fancy. It’s just work at the end of the day. Start conservative (less than ur top triple lol) to give room to progress.
Alternatively can also take 5-10% off top triple to give back down weight.
Back down work and progression can also be informed by training data from ur top set. It’s cool because it is responsive to everything that’s going in in life and training to keep u in a good balance of stimulus/recovery/adaption
If week on week ur top set estimated 1RM is going up so good gains/adaption and u feel well recovered on average then u may have some room in ur recovery capacity to do more adding a weight or an extra set to back off work.
Another scenario wud be u are making some gains on ur top triple but not much and u feel pretty beat up. So in this scenario u r probs just recovering from the work u are doing so u wud add the bare minimum weight or even none at all to back down work.
Worst case scenario u r regressing going off ur top set or stalled in which case u r doing too much if ur not recovering or too little if u feel great and everything is ez.
There’s many other ways to go about load progression (Google Stronger By Science’s article “How to choose the right load progression strategy” be useful whether u are going AMRAPs or RPE) but I think we can do better than arbitrary progressions because rates of progress are individual and variable within the individual.
I don’t have any back-off sets planned yet but I’ll keep this in memory for when that changes! 
Ur 4x3 is the back off. 1 top triple makes it 5x3
Ah, okay. First I’ll try the AMRAP set at the end though But I really appreciate you sharing all this!!!
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Look dis
I’ve read it (now that you have recommended it that is), I seem to be applying that indirectly. I’m just playing things a bit by ear now, less thinky-think, less volume, fewer exercises, heavier weights.
Monday 2020-09-28
Weight: 76.2 kg
| Exercise | Set | Reps | Weight | Rest | Tempo | Notes | |
|---|---|---|---|---|---|---|---|
| A. Squat | -3 | 10 | 45 | short | Normal | ||
| -2 | 6 | 70 | short | ||||
| -1 | 4 | 100 | moderate | ||||
| 0 | 1 | 110 | moderate | ||||
| 1 | 3 | 120 | 3-5m (work sets) | ||||
| 2 | 3 | 120 | |||||
| 3 | 3 | 120 | |||||
| 4 | 3 | 120 | |||||
| 5 | 6 | 120 | 7-8 possible, patella tendon sad? | ||||
| B. Smith Machine Incline Bench | 0 | 8 | 10/s | 2-3 | Normal | Use same weight next time | |
| 1 | 10 | 25/s | I want TUT :uparrow: | ||||
| 2 | 10 | 25/s | |||||
| 3 | 10 | 25/s |
| C. Farmer Carries | 70/hand | Available space | Quite close to one of the original goals of this log! | |||
| D. Cable Glute Kickbacks | 3x10-12 | final set to failure (15+ reps) |
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@Voxel food for tonight. Still not pretty. Pad Thai, plus protein.
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Dude, that looks dope. Don’t undersell it. I just ate, and I wouldn’t say no to a serving of that.
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Thanks dude, foods definitely a passion I’m looking to pursue as time and money become easier (and hopefully the audience gets bigger).
Try getting closer with your camera. I’m going to compare two extremes, as a metaphor, to try and help guide you. Imagine if you touch your camera/phone to the edge of the plate and where you held your device when you took that picture. Try somewhere either halfway between those two, and tend toward the former rather than the latter. It’d make the shrimp look exquisite.
And maybe run a pepper mill over it quickly, then the eggs would pop against the blackness of the pepper.
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at least half the sports I do I stand to benefit from being light though so not equally self-sabotaging >_<
Agreed. I was temporarily in lifters mindset.
I have to admit to being unclear what your ideal “end result” looks like.