As I expected, I've fallen well behind on the updates. However, training has been consistent, which is a good thing. I'm every bit as weak as I had feared, but again, with consistency will come results. This will be week 3 of the accumulation block. Tonight's training:
DB Bench (Submax Effort) - 3x8 with 80's
1-arm DB Row (Submax Effort) - 3x8 with 80
Upper body assistance work - get it in
Very simple, very basic. You're not going to cure all your ills in one session. Plan the work, work the plan.
Unfortunately, my diet has been absolute shit, and my body reflects it, both in how it feels and how it looks. I'm making a concerted effort to get back on it though, and from here on out will be quite strict. I'm sure I'll still be in caloric excess, just cutting out all the garbage.
Monday, March 4, 2013
Monday, February 18, 2013
Let's Try This Again
Got off to a good start with the block training last week. Unfortunately, I also got sick on Wednesday, rendering training the rest of the week utterly useless. I tried to give it a go Thursday, but it went pretty awful. As such, I decided to shut it down for the week and start back up over again this week. I've also decided I'll probably only be updating weekly. But I figured I would at least update following the first day.
Week 1 Day 1 accumulation - upper
1A. DB Bench - 5x8x70's
1B. 1-arm DB Row - 5x8x70
1 minute between sets
2A. Lateral Raises - 2x10
2B. Thick Bar Curls - 2x10
3A. Band Tricep Pushdown - 2x10
3B. Wrist Curls - 2x10
I give myself leeway on assistance work, and while I'm over my illness, symptoms are not completely gone and I still haven't slept for shit for roughly the last 5 nights. As such, I'm still not 100%. I could tell even during the DB bench and rows this was the case, but I got the work in. On to the next day.
Week 1 Day 1 accumulation - upper
1A. DB Bench - 5x8x70's
1B. 1-arm DB Row - 5x8x70
1 minute between sets
2A. Lateral Raises - 2x10
2B. Thick Bar Curls - 2x10
3A. Band Tricep Pushdown - 2x10
3B. Wrist Curls - 2x10
I give myself leeway on assistance work, and while I'm over my illness, symptoms are not completely gone and I still haven't slept for shit for roughly the last 5 nights. As such, I'm still not 100%. I could tell even during the DB bench and rows this was the case, but I got the work in. On to the next day.
Monday, February 11, 2013
Update
Well, as I've done a horseshit job of updating this blog, I'll give it another shot. I'm going to play around with some block programming principles to see what happens. I'm well aware that I'm not advanced enough, nor in need of specific block programming, but I do want to try it out. Plus, I'm programming for someone who is actually set on powerlifting as a sport, so it will be fun to play around with and see what happens with him.
The diet is by no means over, but it has relaxed quite a bit. The general setup for my workouts upcoming will be - 3 weeks of accumulation, 1 week deload, 3 week transmutation, 1 week deload, and 2 weeks of realization, 1 week deload, with a "mini-meet" that Saturday. Mainly, I just want to see how well this works out, though I have no pre-set ideas as to what I will hit. If I get near PR's on anything, I will be thoroughly satisfied honestly.
The goal is to hit daily LISS, though at a lower volume than before, until I hit my body comp goals. At that point, I will do it on off days only. I've got my meals mapped out, I simply have to follow the roadmap at this point. So here we go again...
The diet is by no means over, but it has relaxed quite a bit. The general setup for my workouts upcoming will be - 3 weeks of accumulation, 1 week deload, 3 week transmutation, 1 week deload, and 2 weeks of realization, 1 week deload, with a "mini-meet" that Saturday. Mainly, I just want to see how well this works out, though I have no pre-set ideas as to what I will hit. If I get near PR's on anything, I will be thoroughly satisfied honestly.
The goal is to hit daily LISS, though at a lower volume than before, until I hit my body comp goals. At that point, I will do it on off days only. I've got my meals mapped out, I simply have to follow the roadmap at this point. So here we go again...
Friday, December 28, 2012
Diet Update
I still haven't been very good about posting often (obviously), but figured I better post an update today. The holidays were definitely rough on the diet, as I knew they would be. By Tuesday night, my stomach was begging me to stop eating shit. Luckily, between digestive enzymes, probiotics, and vegetables, I was able to keep from feeling like complete shit (just borderline shit). I think that short break also served its purpose, as I am easily as lean as I was right before it started. It's been a little tough getting back into the swing of the diet these last couple days, as some of it has been like starting over. I have to get used to being hungry again. I have to remember I'm not going to eat certain foods. I have to get back in the diet mindset. With this being the 3rd day back on it, I think this will be about the day where all that really kicks in and it shouldn't be too tough from here on out.
Wednesday, December 19, 2012
Guns, Pulls, and Presses
I definitely haven't been writing as often as I should, but here it is anyway. I decided I would write out the general outline in terms of what I'm doing, both diet and training-wise, in case anyone wondered. Which I doubt they do, because I'm pretty sure they don't read this, but in case somebody stumbles across this, here it is.
Diet:
Kind of a combo PSMF (protein-sparing modified fast)/keto diet. Basically, trying to get 250-300 grams of protein per day, with a bit of fat and not much more than incidentals for carbs. The main reason for this is that I'm trying to speed things up as much as possible so I don't have to diet for as long, while still hopefully giving me enough energy to not allow training to go completely into the shitter. I'm also taking the EC stack 3x per day and replacing the first dose with YC prior to fasted cardio on days that I do it.
Training:
I play basketball on Sunday nights (although I won't for the next 2 weeks due to Christmas break), then try to get some steady state work in 3-4 times per week if possible (3.5 incline on treadmill, 3.5-4.0 mph for 45-60 minutes). Heavy lifting is Tuesday/Friday using Wendler's 5/3/1. Deadlift/military Tuesday and squat/bench Friday. All sets are done for the minimum reps except for the occasional day where I feel like pushing the last set on one of the upper body lifts a little harder. Even then, it is done unpsyched, with the intention of not beating the hell out of myself too much. I do 1x5 on the ab wheel every day of the week (with the exception of Sunday because I'm not at the gym). On the days I don't have my heavy lift, I try to get some single-leg work, shoulder prehab stuff, pull-aparts, pullups, pushup variations, and the like in. Mondays I do 4x8 thick bar curls with 70 pounds superset with 4x10 close grip pushups. Saturdays I work up to a heavy set of 10ish on t-bar rows. Both of those (Monday and Saturday) are on top of the other stuff. So now that I wrote it all out and realized that it's probably confusing as hell, here's what it generally looks like:
Monday
PVC/mobility
Shoulder prehab/rehab
Single-leg work (lunges, RFESS, etc.)
Pullups/chinups/etc. (the single leg and pullup stuff is generally not programmed at all, I just wing it)
Thick bar curls (70 pounds) - shoot for 4x8 (I cut off the set if it feels super tough) superset with
Close-grip pushups 4x10
Ab wheel 1x5
Tuesday
Deadlift 5/3/1 minimum reps
Military 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Wednesday/Thursday
Similar to Monday minus curls and pushups
Friday
Squat 5/3/1 minimum reps
Bench 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Saturday
Similar to Monday, replace curls and pushups with working up to heavy set of ~10 on rows
Diet:
Kind of a combo PSMF (protein-sparing modified fast)/keto diet. Basically, trying to get 250-300 grams of protein per day, with a bit of fat and not much more than incidentals for carbs. The main reason for this is that I'm trying to speed things up as much as possible so I don't have to diet for as long, while still hopefully giving me enough energy to not allow training to go completely into the shitter. I'm also taking the EC stack 3x per day and replacing the first dose with YC prior to fasted cardio on days that I do it.
Training:
I play basketball on Sunday nights (although I won't for the next 2 weeks due to Christmas break), then try to get some steady state work in 3-4 times per week if possible (3.5 incline on treadmill, 3.5-4.0 mph for 45-60 minutes). Heavy lifting is Tuesday/Friday using Wendler's 5/3/1. Deadlift/military Tuesday and squat/bench Friday. All sets are done for the minimum reps except for the occasional day where I feel like pushing the last set on one of the upper body lifts a little harder. Even then, it is done unpsyched, with the intention of not beating the hell out of myself too much. I do 1x5 on the ab wheel every day of the week (with the exception of Sunday because I'm not at the gym). On the days I don't have my heavy lift, I try to get some single-leg work, shoulder prehab stuff, pull-aparts, pullups, pushup variations, and the like in. Mondays I do 4x8 thick bar curls with 70 pounds superset with 4x10 close grip pushups. Saturdays I work up to a heavy set of 10ish on t-bar rows. Both of those (Monday and Saturday) are on top of the other stuff. So now that I wrote it all out and realized that it's probably confusing as hell, here's what it generally looks like:
Monday
PVC/mobility
Shoulder prehab/rehab
Single-leg work (lunges, RFESS, etc.)
Pullups/chinups/etc. (the single leg and pullup stuff is generally not programmed at all, I just wing it)
Thick bar curls (70 pounds) - shoot for 4x8 (I cut off the set if it feels super tough) superset with
Close-grip pushups 4x10
Ab wheel 1x5
Tuesday
Deadlift 5/3/1 minimum reps
Military 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Wednesday/Thursday
Similar to Monday minus curls and pushups
Friday
Squat 5/3/1 minimum reps
Bench 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Saturday
Similar to Monday, replace curls and pushups with working up to heavy set of ~10 on rows
Thursday, December 13, 2012
Hooray for Mediocrity!
I managed to hit 385 on deadlift the other night - hardly an amazing feat by nearly any measure, but it was only 20 pounds less than my best ever, and I did it unpsyched, in a caloric deficit. The main reason I was able to do so, was because of smart programming and training, and also because, when you're not particularly strong to begin with, you're even less likely to slide backwards on a deficit, because you don't have as far backward to go. The other great thing is it does seem like I'm seeing more progress on the fat loss front...getting to see that every so often is nice to keep you pushing forward. You just have to remember that you're not going to see the day-to-day progress that you think you will.
The other day I thought to myself and remembered an article written by Mike Boyle a while back titled "Training is Like Farming." When you farm, you plant your seeds, you water them, you fertilize them, and you wait for them to grow. You don't go dig them up every few days to make sure they are growing, or to make sure that what you're doing is working. Training, dieting, pretty much everything else is the same way. This doesn't mean you shouldn't see progress, but farming is the same way. When something starts happening, you'll see it. It won't be tomorrow, it might not be until next month. But adhere to the tried-and-true principles, and it will happen eventually.
The other day I thought to myself and remembered an article written by Mike Boyle a while back titled "Training is Like Farming." When you farm, you plant your seeds, you water them, you fertilize them, and you wait for them to grow. You don't go dig them up every few days to make sure they are growing, or to make sure that what you're doing is working. Training, dieting, pretty much everything else is the same way. This doesn't mean you shouldn't see progress, but farming is the same way. When something starts happening, you'll see it. It won't be tomorrow, it might not be until next month. But adhere to the tried-and-true principles, and it will happen eventually.
Tuesday, December 11, 2012
Gone Rantin'
Not much progress to report on the diet front - simply chugging along. Although I will note that I'm turning into what I hate - I'm getting more discouraged by my progress on a daily basis. This is despite the fact that I KNOW that I'm not going to actually notice progress from day to day. It takes time, and you simply have to accept that. I think the biggest issue is the fact that the one spot where I want the fat to come off - the midsection - is going to be the last place it comes from. It's unfortunate, but true. I do think other areas are starting to look a bit leaner, which means things are trending in the right direction. I just have to keep that in mind.
On to the rant. I don't comment much on politics, because I simply don't pay much attention to them, and, contrary to the average American, I try not to speak much on topics I'm not well-versed in. That said, I heard about another rich dickhead (Warren Buffett being the other I know of offhand) saying he should be paying more in taxes. Which brings me to this:
1. If you want to pay more, you can. There is no law against it. If you feel you should be paying more, then take initiative and do so. I'm sure he would tell his employees something similar - don't wait to be told to do something; if you see something that needs done, take the initiative to do it. Yet these fuckwads can't take the initiative to give more money to the government (I'm not saying they should pay more, but if they think they should, then they fucking should).
2. People seem to be operating under the assumption that the only way out of the current hole is by increasing income. Apparently people forget that we can cut spending, while keeping income steady, in an effort to reduce the deficit. Generally, when peoples' incomes go down, they reduce their spending to atone for this; they don't simply look to people to hand them more money.
3. The previous statement is also akin to the bailout supporters - because we've always had X amount of car makers, we must always have X amount of car makers, not realizing that, if they were worthy of staying in business, they would have done so. They wouldn't need the help of the government. As they say, necessity is the mother of invention. Where there is a void in the marketplace, someone will come along and fill it, if the financial incentive is strong enough.
4. Finally, when will people realize you simply can't legislate being a good person. All the stories you hear about CEOs or other rich business people helping those in need or taking lower salaries to give their employees better benefits - they did that because they chose to do so. They weren't legislated to do so, and no amount of legislation will change it, either. Rather than requiring people to do nice things, how about we all simply try to be better and help out others? Instead, everyone seems to be going around seeing what others can do for them. And then wonder why things are going down the shitter. Ugh.
On to the rant. I don't comment much on politics, because I simply don't pay much attention to them, and, contrary to the average American, I try not to speak much on topics I'm not well-versed in. That said, I heard about another rich dickhead (Warren Buffett being the other I know of offhand) saying he should be paying more in taxes. Which brings me to this:
1. If you want to pay more, you can. There is no law against it. If you feel you should be paying more, then take initiative and do so. I'm sure he would tell his employees something similar - don't wait to be told to do something; if you see something that needs done, take the initiative to do it. Yet these fuckwads can't take the initiative to give more money to the government (I'm not saying they should pay more, but if they think they should, then they fucking should).
2. People seem to be operating under the assumption that the only way out of the current hole is by increasing income. Apparently people forget that we can cut spending, while keeping income steady, in an effort to reduce the deficit. Generally, when peoples' incomes go down, they reduce their spending to atone for this; they don't simply look to people to hand them more money.
3. The previous statement is also akin to the bailout supporters - because we've always had X amount of car makers, we must always have X amount of car makers, not realizing that, if they were worthy of staying in business, they would have done so. They wouldn't need the help of the government. As they say, necessity is the mother of invention. Where there is a void in the marketplace, someone will come along and fill it, if the financial incentive is strong enough.
4. Finally, when will people realize you simply can't legislate being a good person. All the stories you hear about CEOs or other rich business people helping those in need or taking lower salaries to give their employees better benefits - they did that because they chose to do so. They weren't legislated to do so, and no amount of legislation will change it, either. Rather than requiring people to do nice things, how about we all simply try to be better and help out others? Instead, everyone seems to be going around seeing what others can do for them. And then wonder why things are going down the shitter. Ugh.
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