There's Still Some Stuff in the Basement: A 51 Y/O Log

Bigger Stronger Leaner Over 35 Lifter
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Wellcome to my diet and trainning log!

51 yo, 1.83 m (6’00), 135.4 kg (298 lb), ~35%BF, high blood pressure, type 2 diabetic, etc, etc, but still alive.

Main goal of this log is to stay focused on diet during this year. Lots of fat to lose.

Both protocols, for diet and trainning are bro-based, and I like them.

Diet: warrior + keto (but I prefer to mantain food intake controlled) + one cheat meal at each sunday if 1 kg or more is lost. I know it´s wrong… but it still working for me at this plenty of fat to be eliminated.
*I am a freak-controller of macros and other stuff (net carbs included).

Trainning: one session of weightlifting (snatch, clean & jerk, squat, and clean pull) + one session of power (bp, ohp, and barbell rows) + two sessions of inclined treadmill cardio. Only one session per day is executed and cardio stays between the strength sessions, i.e., WL day, cardio day, PL day, cardio day, WL day, and so on. All series are monthly volume controlled, periodized for supercompensation, and intensity regulated.

Strenght sessions are at my little home-gym and cardio at a bodybuilding gym.

I destryoed my shoulders and lower-back thanks to egolifting, disrespecting periodization, disregarding the right techniques. But, for some reason (God for my beliefs) I restablished and got some recover. And I know that there are some stuff in the basement.

Too long. Next post I will tell some more, post some video, etc.

Cheers

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Would interested in how things work out for ya.

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Monday log will occur tomorrow. It´s not superstition. It´s just because at the very end of the day… at night… everything can happens in the kitchen.

So, today I will describe the numbers of my mesocycle. This periodization tries to follow a system called ‘LPO System’[1], developed by a brazilian weigthtlifter, Edmilson Dantas aka “Dimas”. He coined this scheme as the “LPO System” (LPO is “Levantamento de Peso Olímpico” = olympic weightlifting). He is a former coach of Fernando Reis, one of the top heavyweight olympic lifters of the world. Dimas holds several national and international titles. He studied olympic weightlifting in Cuba, which prepared the athletes according to soviet principles and techniques. So, I am very excited to put on practice this system, presented in a little and low-cost book (in portuguese).
The system is for power snatch and a power clean + power jerk, but I used it for the full version of snatch, as well as the clean & jerk. Understand ‘full’ as ‘the maximum I can execute’.

Let´s get it on…

–//–

***VOLUME

Volume scheduled: 1 mesocycle; 4 microcycles; 8 training sessions; 700 repetitions
Volume is adjustable ranging from 500 to 1100 repetitions.

WL (snatch + clean % jerk) series: 40% volume
-snatch: 20% of volume
-clean & jerk: 20% of volume

Strength series (squat + clean/snatch pull): 60% volume
-squat: 2/3 strength volume
-pulls: 1/3 strength volume

WL and Strength series are adjustable according to each one goal.

Volume modulation during mesocicle:
microcycle #1: 20% of total volume
microcycle #2: 35% of total volume
microcycle #3: 27% of total volume
microcycle #4: 18% of total volume

Volume distribution is adjustable. In this distribution I chose for one that gives me a supercompensation period right after micro #4.

session #1: 60% of total microcycle #1;
session #3: 60% of total microcycle #2;
session #5: 60% of total microcycle #3;
session #7: 60% of total microcycle #4;

session #2: 40% of total microcycle #1;
session #4: 40% of total microcycle #2;
session #6: 40% of total microcycle #3;
session #8: 40% of total microcycle #4;

***INTENSITY

Average intensity during mesocycle: constant at 66% of 1RMs of snatch, clean & jerk, and squat (1rm clean pull = 1rm squat)

Average intensity is adjustable according to each ones goals, ranging from 65 to 75%.

Training zones:
Z1: 50 to 59% - 6 to 3 reps for (snath/cj); 10 to 4 for (squat/pulls)
Z2: 60 to 69% - 4 to 2 reps for (snath/cj); 8 to 3 for (squat/pulls)
Z3: 70 to 79% - 4 to 2 reps for (snath/cj); 6 to 2 for (squat/pulls)
Z4: 80 to 89% - 3 to 2 reps for (snath/cj); 4 to 2 for (squat/pulls)
Z5: 90 to 100% - 2 to 1 reps for (snath/cj); 2 to 1 for (squat/pulls)
These zones have a fine adjustment at each one. Personally I use 55, 65, 75, 85% for Z1 to Z4. Z5 is for the “days of war”.

Intensity modulation:
28% at Z1
42% at Z2
22% at Z3
8% at Z4
Modulation intensity is adjustable according to each one goals.

***It is better to choose optios pointed in the spreadsheets presented on the book for each one of the ‘adjustable’ settings metioned here (to avoid same problems found in people which begins to change sheiko spreasheets with tragical endings…)

Putting all this stuff in the blender, I generate the training sessions that will be reported from tomorrow until the end of the mesocycle.

That´s it.

Cheers

Reference:
https://www.amazon.com.br/Força-Potência-Esporte-Levantamento-Olímpico/dp/8527411199?tag=kns00-20&ascsubtag=go_1531528764_61215663791_301366217935_aud-519888259198:dsa-400763109735_c_

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Forgot to mention: these stuff are related to the weightlifting sessions. Power sessions, mentioned on the first post, follow the same scheme (same volume, same frequency, and same intensity).

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Wow! I am seriously not that smart! I couldn’t keep track of all that.
Go gett’em brownbear!

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I need a log to stay focused. Lot of work to do and no more than two or three slides (such events drag me to a successive period of other slides) are enough to lose almost an entire progress.

Thank you for your words.

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I stopped in this vacation, sit and began to study the five or six spreadsheets of that little book. The final effect is what I expected: a short set of parameters as input and one spreadsheet to be followed for more than one month as output.

The closest I was to methods like this was the good and old 5/3/1-roots. But mixing WL with PL was causing some trouble for me and I began to prepare each training session according to my bro-feelings. Such process was excessive time-consuming.

So, by choosing this scheme, I felt like the good times I used the Boring But Big. Very happy now.

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Monday, January 14, 2019.

Meso #1, Micro #1/4, Session #1/4

Warm-Up: ~10 minutes; Oly warm-up: ~20 minutes

Snatch:

  • 5 reps @ 55%
    • 1 set x 3 reps x 33 kg (73 lb)
    • 1 set x 2 reps x 33 kg (73 lb)
  • 7 reps @ 65%
    • 1 set x 3 reps x 39 kg (86 lb)
    • 2 sets x 2 reps x 39 kg (86 lb)
  • 4 reps @ 75%
    • 2 sets x 2 reps x 45 kg (99 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 51 kg (112 lb)

Clean and Jerk:

  • 5 reps @ 55%
    • 1 set x 3 reps x 42 kg (92 lb)
    • 1 set x 2 reps x 50 kg (110 lb)
  • 7 reps @ 65%
    • 1 set x 3 reps x 39 kg (86 lb)
    • 2 sets x 2 reps x 39 kg (86 lb)
  • 4 reps @ 75%
    • 2 set x 2 reps x 58 kg (128 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 65 kg (143 lb)

Snatch Pull:

  • 5 reps @ 55%
    • 1 set x 5 reps x 51 kg (112 lb)
  • 7 reps @ 65%
    • 1 set x 4 reps x 60 kg (86 lb)
    • 1 set x 3 reps x 60 kg (86 lb)
  • 4 reps @ 75%
    • 1 set x 4 reps x 69 kg (152 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 79 kg (174 lb)

Squat:

  • 9 reps @ 55%
    • 3 sets x 3 reps x 73 kg (161 lb)
  • 14 reps @ 65%
    • 2 sets x 4 reps x 86 kg (189 lb)
    • 2 sets x 3 reps x 86 kg (189 lb)
  • 7 reps @ 75%
    • 1 set x 3 reps x 100 kg (220 lb)
    • 2 sets x 2 reps x 100 kg (220 lb)
  • 3 reps @ 85%
    • 1 set x 3 reps x 113 kg (249 lb)

Training Session Stats:

  • 135 minutes
  • Workout at 17 to 20 hours fasted
  • Probably I will need to split this training session in two: olys in the morning and the two others at night
  • Destroyed… period.

Other Stats:

  • Intake: 2484 cal
    • Protein/Fats/Carbs: 122/196/58 g
    • K/AK index = 1,57 > 1,50 : keto ok
    • Average stats: the same as above (Day #1)
  • Body Weight:
    • Today: 136,7 kg (301 lb)
    • Goal for Jan, 20: 134,4 kg (296 lb)

One lift to register my track. Clean and Jerk with 65 kg (143 lb).

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Brown,

If fat loss is your goal then spending 135 minutes in the gym is quite a bit. Fat loss requires you to train at your maintenance volume then call it. Anything that causes you to build muscle is great for helping you keep it. So take a look at what you are doing and ask yourself if you would be doing what you are doing if you wanted to add muscle.

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Thanks for your feedback, ralphie!

Usually I spent more time in weigthlifting sessions. Lack of mobility, need to rest more between reps, and other dificulties drag me to long WL sessions. On the other hand, PL sessions are finished in regular 60 to 70 minutes. Just to mention: these 135 include the 10 + 20 minutes warm-ups.

Another aspect is the following: I do not this intentionally, but my blood sugar before the session was ~130 mg/dl and, after that, it falled to 117 mg/dl. I am type 2 diabetic without meds, and long sessions help me to drop these readings.

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Other than getting more healthy do you have specific goals?

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I read this as motorcycle and was pretty excited about where things were headed from there :smile:

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All that ego lifting in your younger years didn’t hurt your knees any. They are in great shape!

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Specific goals for january are mainly healthy readings. Blood sugar is the main goal, but blood pressure, waist circumference are being monitored as well.

Training sessions, diet and sleep time were basically thought to favor those readings.

This training session, for example, that motivated our conversation, I proceeded with it all that time - fasted - because I didn´t felt fatigue. Other times, when I was carbo fuelled, my “fuel” easily ended at about 50 to 60 minutes. More than that it was unproductive (and I felt fatigue). But, for prevention, all my 1 rep-maxes for this period are about 85% of the actual ones to ease the work.

There are dozens of long term goals. Reaching these previous ones, I will return to the “stuff in basement” to look for them.

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hahaha…

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Thank you!

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Tuesday, January 15, 2019.

Cardio Day

Treadmill:

  • Dynamically changing inclination degrees according to targe heart rate
  • 45 minutes
  • Average Heart Rate: 70%
  • 15 hours fasted
  • Full sweat shirt. I only remember cardio sessions like these in 2009…

Abs Machine:

  • 15 kg (33 lb) x 5 sets x 20 reps
  • Dynamically changing inclination degrees according to targe heart rate
  • 45 minutes
  • Average Heart Rate: 70%

Streching:

  • Complete
    • I felt like a turtle when squat without shoes…it seems that the fetch for an acceptable mobility is an endless way.
  • ~30 minutes

Diet Stats:

  • Today:
    • Intake: 2416 cal
    • Protein/Fats/Carbs: 117/192/55 g
    • K/AK index = 1,60 > 1,50: keto ok!
  • Average stats:
    • Day #2
    • Average intake: 2450 cal
    • Average macros: P/F/C: 120/194/57 g
    • Average Keto índex: K/AK: 1,58 > 1,50: keto ok

Memories Section:

These two beauties, both right before my 19th fasted hour yesterday and today (Tuesday), did encourage me to proceed in this bizarre warrior diet method. Honestly, I got this range only once – an isolated event – during all 2018. ***I do not use meds, and do not use external insulin!!! Who are reading my report, please take this into consideration ***

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Wednesday, January 16, 2019.

Meso #1, Micro #1/4, Session #2/4

Bench Press:

  • 7 reps @ 55%
    • 1 set x 7 reps x 68 kg (150 lb)
  • 11 reps @ 65%
    • 1 set x 5 reps x 81 kg (178 lb)
    • 2 sets x 3 reps x 81 kg (178 lb)
  • 6 reps @ 75%
    • 2 sets x 3 reps x 93 kg (205 lb)
  • 2 reps @ 85%
    • 1 set x 2 reps x 113 kg (249 lb)

Barbell Rows:

  • 9 reps @ 55%
    • 1 set x 9 reps x 41 kg (90 lb)
  • 14 reps @ 65%
    • 2 sets x 7 reps x 49 kg (108 lb)
  • 7 reps @ 75%
    • 1 set x 4 reps x 56 kg (123 lb)
    • 1 set x 3 reps x 56 kg (123 lb)
  • 3 reps @ 85%
    • 1 set x 3 reps x 64 kg (141 lb)

Strict Military Press:

  • 7 reps @ 55%
    • 1 set x 7 reps x 47 kg (103 lb)
  • 11 reps @ 65%
    • 1 set x 6 reps x 55 kg (121 lb)
    • 1 set x 5 reps x 55 kg (121 lb)
  • 6 reps @ 75%
    • 2 sets x 3 reps x 64 kg (141 lb)
  • 2 reps @ 85%
    • 1 set x 2 reps x 72 kg (158 lb)

Band Assisted Pull-Up:

  • 1 set x 10 reps
  • 1 set x 8 reps
  • 1 set x 6 reps

Concentration Curl:

  • 1 set x 12 reps x 12 kg (26 lb)
  • 1 set x 10 reps x 12 kg (26 lb)
  • 1 set x 8 reps x 12 kg (26 lb)
  • Finally I could finish all sets above six reps. Lot of time neglecting this specific muscle group.

Training Session Stats:

  • Workout at 12 to 13 hours fasted
  • Thinking about splitting these sessions too.

Diet Stats:

Wild bear attack in the kitchen…at least it was a one meal/day. Let´s see tomorrow.

Memories Section:

My last bench press set of today. Believe it or not, in fact I touch with the bar on my chest, but belly is blocking the point of view…

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Thursday, January 17, 2019.

Cardio Day

Horizontal Bike:

  • ~30 minutes
  • 11 km (6.8 miles)
  • Resistance Level: 4 after 5
  • 180 cal (display
  • Average Heart Rate: 57%
  • 15 hours fasted

Abs:

  • Infra: 40 reps
  • Supra: 40 reps
  • Ab Wheel: 20 reps

Streching:

  • Partial
  • ~30 minutes

Diet Stats:

  • Today:
    • Intake: 2461 cal
    • Protein/Fats/Carbs: 142/185/57 g
    • K/AK index = 1,47 ~ 1,50: keto ok!
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Friday, January 18, 2019.

Meso #1, Micro #1/4, Session #3/4

Warm-Up: ~20 minutes; Oly warm-up: ~10 minutes

Snatch:

  • 3 reps @ 55%
    • 1 set x 3 reps x 33 kg (73 lb)
  • 5 reps @ 65%
    • 1 set x 3 reps x 39 kg (86 lb)
    • 1 set x 2 reps x 39 kg (86 lb)
  • 2 reps @ 75%
    • 1 set x 2 reps x 45 kg (99 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 51 kg (112 lb)
    • Needed more one rep, but I think I finally found the right way.

Clean and Jerk:

  • 3 reps @ 55%
    • 1 set x 3 reps x 42 kg (92 lb)
  • 5 reps @ 65%
    • 1 set x 3 reps x 52 kg (114 lb)
    • 1 set x 2 reps x 52 kg (114 lb)
  • 2 reps @ 75%
    • 1 set x 2 reps x 58 kg (128 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 65 kg (143 lb)

Snatch Pull:

  • 3 reps @ 55%
    • 1 set x 3 reps x 51 kg (112 lb)
  • 5 reps @ 65%
    • 1 set x 5 reps x 60 kg (86 lb)
  • 2 reps @ 75%
    • 1 set x 2 reps x 69 kg (152 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 79 kg (174 lb)

Training Session Stats:

  • 100 minutes
  • Workout at 17 to 20 hours fasted. This time it was hard to manage the exercises.

Other Stats:

  • Intake: 2206 cal
    • Protein/Fats/Carbs: 126/170/43 g
    • K/AK index = 1,59 > 1,50: keto ok

One lift to register my track: my 51 kg (112 lb) unstable snatch

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