I haven’t read the book you’re listening to at the moment, so I don’t know what it says about jogging, but are you jogging with the goal of fat loss? First off, what does jogging mean? To me that’s slower than a “run,” like between walking and running. I’ve always been under the impression that that would be better for heart/lung health and endurance, and Dan John’s “inefficient” stuff that has you sucking wind would be better suited for “fat loss.” I ran XC for a few years and eventually the body gets used to 8 miles at a time. Doesn’t burn as much fat because it adapts to the task. I got leaner when I did more “conditioning” (Wendler would call it hard conditioning.)
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Yup jogging for fat loss, there’s other methods mentioned in keys to progress that compliment the whole fat loss thing, like the definition diet and PHA training. I’m practically doing all of those and on top of that are the tabata workouts. I am just going to see what happens.
There’s progression laid out for jogging/running in Keys to Progress.
My breakfast and my first time baking salmon.
All I did was put minced garlic and everything bagel seasoning on it. It tastes soooo good. Another recipe added to my internal lazy cookbook!
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No training this morning just going to train Tuesday,Wednesday, and Friday.
I woke up at 4am this morning and I was just like “Nope”. It’s not the program, it’s getting to the gym and back home that’s the problem. I’m so sick of the routine, it drives me nuts, but I don’t have a choice. I just needed to derail from my regular schedule, I suppose I’m starting to experience burnout symptoms.
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There is a very nice gym 12 minutes away from my summer internship housing, I received details on my housing last night.
The gym is also a 24 hour gym and it looks similar to Gold’s Gym.
They also offer 3 month memberships.
Well, I have an idea of what I want to do after this current program.
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Bill Pearl’s Keys To The Inner Universe
Intermediate Program
Week 3 Day 1
Barbell Breathing Squat - 4 x 10 - 305 lbs
Seated Weighted Flat Bench Leg Tuck - 50 reps - 10 lbs
Weighted Jack Knife Sit Up - 50 reps
Ab machine - 50 reps - 70 lbs
Barbell Shrug - 4 x 10 - 235 lbs
Regular Bench - 3 x 10 - 205 lbs
Pull-ups - 4 x Amrap - 10 lbs
Chin-ups - 4 x Amrap - 10 lbs
Barbell Raised Heel Calf Raise - 4 x 20 - 205 lbs
Standing Dumbbell Side Laterals - 4 x 10 - 50 lb dumbbells
Bent Over Straight Arm Dumbbell Raise - 4 x 10 - 20 lb dumbbells
Standing E-Z Curl Bar Triceps Curl and Press - 3 x 10 - 100 lbs
Standing E-Z Curl Bar Bicep Curl - 100 lbs - 4 x 10
Tricep rope push down - 3 x 10 - 130 lbs
Lying Leg Curl - 4 x 10 - 140 lbs
Dips - 3 x 10 - 20 lbs
Leg raises on dip machine - 50 reps - Bodyweight
Tabata kettlebell swings
106 lb kettlebell
Round 1 - 14 Swings
Round 2 - 7 Swings
Round 3 - 6 Swings
Round 4 - 6 Swings
Round 5 - 6 Swings
Round 6 - 4 Swings
Round 7 - 3 Swings
Round 8 - 3 Swings
Tabata Front Squats - 112 lbs
Lol I can’t memorize all of that I’m too busy squatting. Made sure to sink them stupid deep.
I hate the treadmill, may return to it may not. Honestly I think that’s why I didn’t train yesterday.
I can’t stand jogging on that thing for distance. It drives me nuts at how long it takes.
New plan
3 tabata workouts on a training day
(Will do 4 of them tomorrow to make up for today, need to decide what to do)
Or 2 tabata workouts and
Well… one prowler session
(I mean I guess a prowler can be a tabata workout)
I guess I’ll just have to read dan john articles for ideas but if anyone has suggestions lmk. Just something that sucks and is challenging will do.
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It absolutely can. You could also do “Litvisleds” ala “Litvinovs”
Not content with leaving well enough alone, I began experimenting a few years ago with “Litvisleds.” There are some equipment issues here: beyond the bar or kettlebell or dumbbell and the need for an area to run, you’ll also need a sled and a harness.
First, choose the lift you’ll be performing before you start dragging the sled. I’d cut our list down to these simple moves:
- Front Squats
- Overhead Squats
- Swings with kettlebell or dumbbell
The reason why you have to simplify is that you hook yourself up into the harness before you lift. You’re hooked to the sled when you lift so you can drop the bar and sprint/drag away.
In this case, no need for the harness: just push. I’ve done a fair amount of these. They’re always a gasser. It’s a great movement variety too: static to moving.
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Hey Pwn, this sounds awesome, I’ll give it a go tomorrow.
Hey Pwn, what was your approach to cutting?
I am not a fan of how I look and I think it’d be silly trying to go over 240 whatever lbs. Personally I’d like to keep gaining but I accumulated too much fat around my waist, really just sick of looking like a pear in the mirror so I think it’s about time I do something about it.
I really like doing scaled back grace, or 30 clean and push press for time, or log vipers for time.
Maybe steal a few sets from the 10k swing challenge? That’s pretty quick and easily progressed, too. A couple hundred swings can really get you breathing heavy.
Carries always suck if you can find a sandbag or a keg.
I like just stealing stuff from other people’s logs haha. A lot of great ideas floating around here.
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As is always the case with me: training drives nutrition for me. Right now, you are doing HARD training with lots of volume. This requires a lot of food to recover. It also means intensity (percentage of 1rm) is low. It has to be in order to support that training volume.
When I drop my training volume, my intensity will climb and my recovery demand drops. This means eating less food.
Since I don’t eat carbs, this means I pull dietary fat from the diet. When I am gaining, I gradually add. An extra half an avocado a day, 1oz meat more per meal, some dark chocolate mixed into yogurt, a low carb wrap between meals, etc. When I don’t need the calories, I start pulling that stuff out ahain and get back to a baseline of lean meat and veggies.
Training that suits this style would be conjugate, 5/3/1 Widowmakers and 5/3/1 PR sets for mainwork with 5x5 FSL
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FWIW, @tlgains, I was at my leanest during my run of 5/3/1 Widowmakers late last year, and coming into that anchor I had been running 5s PRO with 5x5 FSL for several cycles throughout the fall. (So not quite 5/3/1 PR sets + 5x5 FSL, but close enough.)
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Silly question but you both kept conditioning @T3hPwnisher @SvenG ?
Absolutely. But I did not shoot for any sort of conditioning PR. It was always present, but reducded in intensity compared to a gaining phase
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For me, lots of conditioning: 4 days of JW’s hard conditioning (sled pushes, mostly), 3 days of easy conditioning, daily work, and some kind of CrossFit-style WOD type thing, also every day.
I learned this lesson the hard way: eventually I realized not every day was about “testing” (as JW puts it) and I got comfortable just “training” (also as JW puts it) the conditioning—Pwn summarizes idea that succinctly above.
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This really is a true revelation that people need to understand. Often we think of training intensity as meaning the heavy weight we move and therefore we eat more. Wrong Wrong Wrong.
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All this follows on quite well from out text message discussion this morning doesnt it lol.
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5/3/1 PR Sets and FSL 5 x 5
Bodyweight - 245 lbs
Deadlift - Work up to 355 lbs x 7
FSL 5 x 5 - 240 lbs
Dumbbell Rows - 50 reps - 40 lb dumbbells
Pushups - 50 reps - bodyweight
Leg Extension - 50 reps - 110 lbs
Incline Treadmill Walk - 2.0 Speed - 10.0 Incline - 30 minutes
Tabata Dumbbell Thrusters - 25 lb dumbbells
Exercise Bike - 15 minutes
That set of 7 deads will be perfect for calculating a tm since it was too heavy and I also barely ate anything yesterday. For the FSL sets I just based it off of a 370 lb tm.
Some dude was using the prowler so I couldn’t use it today.
Will start cut by eating 3 meals a day (of what I usually eat) but not eat any cheese or peanut butter with those meals.
Will track weight every week, idk how much weight I want to lose, just until I like what I see in the mirror. Will aim to lose 10 lbs and see how I look and if I want to lose more.
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I have tried to cut a couple times using methods similar to this… I lose weight and fat but it just hasn’t been sustainable. After a couple weeks it feels like my body is just sort of giving up. Lethargy, inflammation, sore and painful. It’s not something I feel like I could continue with especially without getting injured. I think I have a hard time recovering from training closer to my max.
I’m assuming I just haven’t found a balance between cutting out enough, but not too much, food and volume, the right intensity and ability to recover (so… inexperience)?
Just wondering if you guys have any insight into this if I go for it again in the future?
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I am really only good for 1 or 2 sets during this time. Everything else is filler.
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Only took me like 18 years to figure out, haha. There’s too much noise and not enough signal out there.
@tlgains Exciting times. I think cutting down PB and cheese will go a long way. 10lbs is going to practically fall off of you. Keep in mind that your body is currently full of glycogen and water from how much food you’ve been putting away. Once you start reducing food intake, your glycogen stores will deplete and you’ll flush out water, and since you’re starting at near 250lbs, you’ll have a LOT of water in you. The scale is A data point, but don’t give it too much significance. We look how we look no matter the numbers. Here’s some good reading on it
I call this stage the “dead zone” of body transformations. It’s when you’ve lost enough fat, water, and glycogen to look and feel smaller, but not enough to look more defined.
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