#PaleoProtein
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SS Week 2, day 1
Monday
Box jumps
KBS
Band pullaparts
Seated OHP
3 x 10 x 65
Bench Press
3 x 12 x 95
Bent over rowing
2 x 15 x 95
BB curls (empty bar)
2 x 10
Squats
1 x 20 x 165
SS
DB Pullovers
1 x 20 x 15
Stiff Leg DL
1 x 15 x 135
Deadbugs, Flutter kicks
1x25 each
Tried the âthis set has already happenedâ mental trick that has floated around the forum. That works well. I kept picturing that scene in End Game when Thanos says âI am inevitableâ.
The headache started during the bench press this time. I am thinking it is neck tension-related. If I roll my shoulders it helps it go away. Not sure how to get it to relax yet.
I increased the weights on the bench and rowing by 10lbs from last week. Need to up the rowing still, bench is good at 95 for a minute.
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Tuesday
Conditioning
45# sandbag for all
20-10-5 reps:
Thrusters
Sumo DL high pulls
OH Press
Bent-over Row
Pushups
Squat
Bag Swings:
35-35-30
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This makes me smile.
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Glad it worked out for you. Perfectly suited for horrorshows like this program.
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SS Week 2, day 2
Wednesday
Box jumps
KBS
Band pull aparts
Seated OHP
3 x 10 x 65
Bench Press
3 x 12 x 95
Bent over rowing
2 x 15 x 115
BB curls (empty bar)
2 x 10
Squats
1 x 20 x 175
SS
DB Pullovers
1 x 20 x 15
Stiff Leg DL
1 x 15 x 135
Plank
1 x 75 sec
Increased the rowing to 115, much better. Also had to increase the squats by 10lbs this time because the 5s and 2.5s were being used. I almost lost it on rep 13. The bar came up all sorts of crooked after my right knee caved in. But⊠I made it. Used the pad again. I think it is worth the bar slippage. Lats have been touch sore since Tuesday.
Thursday
Conditioning
10 Rounds, 45# sandbag:
8 front squats
20m carry
Then:
20 minutes bag carry, various holds.
Every time I switched holds, I dropped the bag and did 10 pushups
70 pushups total
For the front squat portion, I was able to carry the bag in the front rack in all but 3 rounds. I am so close to making it through all sets! Waiting for my sand pile to dry out from the last few days of rain, then Iâll add a couple of shovel-fulls to the bag.
Food note, I signed up for a CSA (community supported agriculture) so I get a bag of random fruits and veggies every week. It will force me to be creative and cook seasonally for the next few weeks. Today though, Cinco de Mayo potluck at work, my diet is going off the rails. I made brownies because that is what hubby picked out at the store.
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SS Week 2, day 3
Friday
Box jumps
KBS
Band pull aparts
Seated OHP
3 x 10 x 65
Bench Press
3 x 12 x 95
Bent over rowing
2 x 15 x 115
BB curls (empty bar)
2 x 10
Squats
1 x 20 x 180
SS
DB Pullovers
1 x 20 x 15
Stiff Leg DL
1 x 15 x 135
Hanging knee raises
1 x 25
Staying in town this weekend so I was able to fit in a 3rd day. It was all sorts of wobbly. Everything felt extra heavy.
Come along on my squat journey:
Rep 3, bar pad rolled off and the bar dropped an inch onto my traps.
Rep 10, I hit the hooks with the bar on the way up, almost dropping the bar.
Rep 13, headache came back with a vengance.
Rep 14-20⊠Ow. Shaky. Bit of noises and swearing.
3 days. 60 squats. All at more weight than I thought I could do with one set. I am going home and cooking a pound of cow now.
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SS Week 3, day 1
Monday
Box jumps
KBS
Band pull apart
Seated OHP
3 x 10 x 65
Bench Press
3 x 12 x 95
Bent over rowing
2 x 15 x 115
BB curls (empty bar)
2 x 10
Squats
1 x 15 x 185
1 x 5 x 185
SS
DB Pullovers
1 x 20 x 15
Stiff Leg DL
1 x 15 x 135
Dead Bugs
1 x 25
First 20 rep failure. I got very dizzy at rep 15, it was either re-rack or possibly tip over. I chose the rack, waited about 20 seconds, then finished the last 5 reps. Not happy about that. I guess I stay at 185 until I can make it through the 20?
Headache was a major factor today. My neck was bugging me all weekend. As soon as I started my warm-ups the right side of my head from the base of my skull to behind my right eye lit on fire. No amount of neck/shoulder rolls got it to loosen. After every set, my head was pounding in sync with my heartbeat. I donât want to be a wuss, but I am wondering if this is a âpush through the painâ or âhey, stop doing this stupidâ thing. It has stayed throbbing with every heart rate increase, even overnight.
My theory is (complete WAG here), that the neck tension is similar to shin splints. My traps and shoulder muscles are growing faster than my neck and putting pressure on the neck.
Has anyone else experienced this? Any suggestions?
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Couple questionsâŠ
Do you drink enough water/get enough salt? Like do you borderline oversalt your food and drink more water than you want to?
When itâs squats, itâs probably this. Less life-ending type movements, I would say push through the pain though.
Possibly related to trap growth but itâs hard to tell if this is due to a muscular imbalance. You know those dumb âdo this trick to relieve neck painâ videos all over youtube? Have you tried doing any of them? If it alleviates your headaches, at least temporarily, I would say it could just be tight traps.
Do you get random dizzy spells sometimes, like for no reason at all? Does your vision ever fade or do you have a relatively large blind spot in one or both eyes? If not, then ignore these last questions⊠long story.
Salt, probably okay on. I salt every meal I make. Plus I use soy sauce often. And use Mio sport in most of my water throughout the day. Water.. wouldnât say I drink more than I want to. I drink 20oz, plus a mug of tea at work, then about 16oz through the morning/evening. Letâs call it about 50oz a day.
Ha. Fair enough. That makes me feel better. I always use the safeties, but that isnât a guarantee of a good landing.
I started doing a few of those over the weekend, but no noticeable improvement yet. Part of the reason I am guessing muscular imbalance is the headaches started after my last Widowmaker set on Hardgainer, and have gotten steadily worse through SS.
I wouldnât say random. Sometimes I get them when I stand up, but I feel that is normal. No vision fade either. So, maybe not quite what you experienced?
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DamnâŠ.
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I would try to drink more if you can. I donât think youâre dehydrated by any means, and the body is really good at self-regulating water intake, but more water wonât hurt.
I wonât say youâre wrong, but I donât think you (or anyone) could put on enough muscle in a short enough period of time to go from no headaches > constant headaches. I could see it being gradual from no headaches to where you are now, but I could be wrong too.
What youâre experiencing (probably) is called an âexertion headacheâ. My armchair research says it sounds like they resolve themselves within 3-6 months (sorry). I would do some research on methods to treat this that donât involve getting an MRI lol.
This is the case, and itâs a very good thing. Something my wife had going that sounded a little similar - but is NOT the same thing thankfully.
I did 5 minutes of research on this as well. It sounds like it is spot on. Treatment is Advil.. Which is not good for gainz.. Hm. More research required.
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I think thereâs conflicting evidence here, but that leaves it up to interpretation on your part. At any rate, anti-inflammatories are going to help⊠Biotestâs Curcumin is actually pretty good if you fancy more homeopathic remedies.
Good luck!
I will give it look, I always prefer the more natural options. Thanks for the suggestions!
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Incoming thinking on âpaperâ.
I am starting to lose my nerve on the mass gaining. Fluff is growing quickly.
Then today, (quick pause for context, I pryed this statement out of my hubby. We made an agreement years ago to tell each other if one of us is getting chubby) Hubby said, âI donât like the direction your weight is going.â
I want to finish this week and the 3 week of SS I have left. After that, I think ill switch to something more fat loss friendly. Lots of conditioning with 1-2 days of heavy lifting? I donât think the program matters more than the second part of this.
Food. I am an absolute garbage disposal. If hubby doesnât finish his food, I will. He is having a snack? So am I. Potluck at work? Two plates of nachos, two slices of pie, then finish off the brownies I made for it over the next couple of days. You get the idea. Hardgainer and SS told me to eat a lot. I have taken that advice a little too well! I have long had an issue with eating too much. My full-o-meter broke ages ago. I may have to go full bro-diet. I have self-proclaimed âfood adhdâ. I know I will struggle with eating basically the same things all the time, but maybe I can train the habit. My willpower is depleted with other things in life, so when I go with a vague âif it fits your macrosâ plan, Ill take that inch and run a mile.
I am considering two things:
- Planning out the next 3-4 weeks on meals, putting it on repeat, and donât eat anything off plan. Not entirely sure how that will work with camping travels yet, but that is what planning is for.
- Getting a coach. Perhaps if I am paying someone to tell me why I am jiggly, it will help with adherance. I have an acquaintance in mind, but I do not know if she offers coaching.
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I have no advice for you, I am the same but I wish you all the luck in the world. I lost 10lbs earlier this year because I was extremely stressed but otherwise unless Iâm paying attention to what Iâm eating my default is to gain.
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Thank you for the luck! I understand the math, but like you said, my default is also to gain! I would balloon like crazy if I didnât track calories 8/10 days.
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Best advice I have to offer is to choose healthier foods. Chicken, fish, rice, potatoes, any and all veggies⊠Youâd find it difficult to eat in excess any of these if you added veggies in with every meal too. The operative term here is ânutritional densityâ; a half-cup of mashed potatoes has 20g of carbs; 9 tortilla chips also has 20g carbs⊠which is more filling?
At any rate, you need to work on your relationship with food (so do I).
As for training, you can still lift heavy, but I might add in that you should do some explosive work as well. If you like having your training written out for you, this is one of the most athletic programs Iâve come across for women:
For diet:
I definitely recommend the Deep Water Diet (Jon Andersonâs Deep Water) or Definition Diet (John Mccallumâs keys to progress). They are very much anti-carb.
As for your relationship with food, all I can say is that your desire for results must be stronger than your urges with food. Create a nutrition goal that has nothing to do with ânot eating junkâ and stick to it. Whether that plan includes meals or calories. If you do want a little junk then have it at the end of the day, you may not even want it anymore.
I donât have really have anything to say as far as fat loss is concerned. I am currently cutting and itâs only been a week. Lost some water weight though already so thatâs cool.
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