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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
I also sit in the bottom of a narrow stance (3-5 inches apart) fullsquat position and try and get the heels to touch the floor for a min for 2-3 sets 1-2 times a week. And also during my general warmup period when training lower body, for 20-30secs
really helps ankle mobility and squatting in flat shoes of course! Stretched ISO Hold basicly
really helps ankle mobility and squatting in flat shoes of course! Stretched ISO Hold basicly
Extra_Strong
Well-known member
coolcolj said:
The injury is about 5 years old my range of motions stops because the of damage to the biomachanics of my knee. I have had it scoped twice. for me. but i just want to know how to do them to teach them or understand them. All aspects. of it and i dont want to read the wrong stuff.
so What would be the best books and videos to learn the oly lifts?
plus programs?
coolcolj
New member
there must be some rehab you can do to restore Range of motion, maybe a lot harder now though
I already said I don't know
I don't know much about the material out there. I'm self taught myself, and just watching and studying a lot of Iron Mind footage of elite ilylifts training etc. Ask Glenn Pendlay in this forum, he's a coach
------
Feeling ok. Quads, hammies and especially glutes pretty sore. Legs and hips seem to have blown up from the last workout! Should be stronger next lower body workout I reckon.
weighed 95.9 kg 211lbs straight out of bed in underwear
what I ate yesterday - overdid the sauages me thinks, they're really high in cals
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 5.5 sauages, small amount of broccoli/cauliflower/bean combo
5) steak + pea/corn combo
I already said I don't know
I don't know much about the material out there. I'm self taught myself, and just watching and studying a lot of Iron Mind footage of elite ilylifts training etc. Ask Glenn Pendlay in this forum, he's a coach------
Feeling ok. Quads, hammies and especially glutes pretty sore. Legs and hips seem to have blown up from the last workout! Should be stronger next lower body workout I reckon.
weighed 95.9 kg 211lbs straight out of bed in underwear
what I ate yesterday - overdid the sauages me thinks, they're really high in cals
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 5.5 sauages, small amount of broccoli/cauliflower/bean combo
5) steak + pea/corn combo
coolcolj
New member
middle of this PDF
http://www.mikesgym.org/newsletter/issues/august_sept newsletter.pdf
some diagrams don't come up - read the PDF for those
----
PROGRAM DESIGN
An Ongoing Series of Articles on Training
Michael Conroy, Idaho Weightlifting
Part One: Supercompensation
In researching this topic it seems that Soviet Physiologist Dr. Ivan Beritov gets the initial credit for the
idea of Supercomensation in an article he wrote in 1959. In the article he states; when an athlete is training, his
body undergoes stimulations which traumatize it, wear it down, tire it out, and even destroy it. If a recovery period follows these training sessions then the tissues will be restructured and the athlete’s body will come back,
not only to its former level, but even surpass this level in the case of a sufficient stimulus. If appropriate control
measures are not used such a preponderance of break-down and build-up leads rapidly to injuries.
Overreaching verses overtraining was now the focus of how to create the proper relationship between
work and rest.
Dr. Michael Kellmann (GER) made the following observations;
In the real training world the concept of less is more seems to be hard to sell. Most coaches feel that coaching
is their job, and it is the duty of their athletes to follow their regimes. In addition, when coaches back off too
much, performance may decrease. This shows that there is a careful balance between practice and recovery.
Practice is important to improve performance, but the focus should be on the quality rather than on the quantity
of training. During long and hard training sessions athletes tend to take "hidden rests,” for example, by going at
a slower pace during the exercises. A thoughtful variation of the training exercises includes a recovering element. An increase of the overall quality of training occurs when the standard regular training routine is modified, when new exercises are introduced, or simply when different types of training are applied.
Underrecovery and overtraining: Different concepts—similar impact? This question can clearly be answered
with a yes and a no. Yes, they have the same impact—performance declines; No, they are not similar—underrecovery is the precursor/cause of overtraining. Consequently, the key to prevent overtraining is an active and
proactive enhancement of recovery. Coaches and athletes need to be educated about the importance of optimal recovery and its impact on performance.
When athletes understand that a weekend without training is part of the planned training schedule, which implies that they should not train on their own or go for a heavy bike ride with friends, they take a huge step toward adequate recovery. In addition, the multilevel concept of stress and recovery emphasizes that physical
training is just one part of athletes' lives. Emotional worries outside of the training environment may disturb the
recovery process as well. Consequently, athletes’ self-initiated activities and coaches' knowledge about individual preferences for recovery strategies are important elements to avoid overtraining.
In general, overtraining is described as an imbalance between training and recovery (Kuipers & Keizer,
1988). However, according to Lehmann and colleagues (Lehmann et al., 1999), overtraining is due to an imbalance between stress and recovery, that is, too much stress combined with too little regeneration. Both descriptions sound similar, but the definition by Lehmann and colleagues explicitly asserts that stress includes all
training, competition, and additional non-training stress factors. Social, educational, occupational, economical,
nutritional, and travel factors; time stress; and the monotony of training act to increase the risk of developing an
overtraining syndrome.
Individual differences
Athletes in general are likely to not only differ from the general population but also show a broad range of inter-
and intra-individual differences. This also applies to the training load. "Thus a particular training schedule may
improve the performance of one individual, be insufficient for another, and be damaging for a third" (Raglin,
1993, p. 842). The different effects of the same training stimulus may be explained by the individual recovery-
stress state. The recovery-stress-state represents the extent to which someone is physically and/or mentally
stressed as well as whether the person is capable of using individual strategies for recovery and which strategies are used. The recovery-stress-state can be changed positively either by stress reduction or, more important, by self-initiated recovery activities.
I was first introduced to Supercompensation in 1990, by Lyn Jones (AUS) when he was USA Weightlifting’s National Coaching Director and was mentoring me as I was preparing to become an Instructor in the
USAW Coaches Certification Program.
When I first saw Lyn’s concept of the training I immediately noticed a similarity to a training program
developed by USAW Senior International Coach John Thrush (Calpians WLC) in 1986. I had been fortunate to
be a Calpian and had trained on this, particular, program with good results.
There were two, distinct, differences between the programs. First. Lyn’s program had what was known
as a Scissors approach, the weeks would alternate between loading and unloading, while John’s program
had, what would be later known as the Polish approach. Two loading weeks followed by an unloading week.
(The Polish approach came from a comment made by Polish coaches that when they train their athletes “we
take two steps forward and then one step back”) shown below is how the two concepts differ.
Scissors Model
Stress states
Recovery Phases
Polish Model
The second difference was in the amount of recovery. Thrush’s program had the athlete backing off only 2.5
kilograms on each lift, while Jones’ program had the athlete backing off 10%.
It was at this time that I came across two articles that would convince me that I could combine the best ideas of
both models into a functional and effective program.
(NOTE: IN NO WAY I am I suggesting that I am the author of any original training concepts. Only that I was
trying to find a way to incorporate, what I felt were, two, very good ideas into one practical model for the level
of athlete I was coaching.)
In 1990 Dr. Michael Stone and Dr. Jay Kearney, with the assistance of John Thrush and the National
Junior Squad, held a 26 day long camp on Overtraining. The final comments. On the basis of the information
available it is cautiously suggested that short-term overreaching of five to seven days may cause an increase
performance two to five weeks after returning to normal training. Furthermore, this short period of overwork
does not appear to cause any detrimental effects beyond what is normally expected of weightlifting training.
The second article was from Dr. Pat O’Shea (Oregon State University) in his book Quantum Strength
Training and the S.A.I.D. principle of training. SAID stands for Specific Adaptation to Imposed Demands. In this
training the relationship between frequency, duration and intensity is examined. In other research it seems that
the overreaching window is no longer than 11 days. At that time if recovery is not introduced, purposefully, the
athlete will be in a state of overtraining and will go into a depressed condition that will last until the hormone
levels return to normal. (One study suggested that this, depressed, condition can last from anywhere of 3 days
to 6 weeks, depending upon the intensity of the overreaching.)
(NOTE: The practical consideration here is that all coaches and athletes have experienced the Private Hell of
leaving your best lifts in the gym, prior to an important competition, because we missed the window of opportunity. i.e. “Man. Two weeks ago I was doing a PR, in everything, and now I can’t do anything.”)
If you go to my website, Idaho Weightlifting and “click” on the Programs icon you’ll see all the programs
I have used with my athletes.
http://www.eteamz.com/idahoweightlifting
I am a true believer in Supercompensation and I have built it into EVERY program I use. No matter how
I train my athletes I use the concept of Supercompensation.
At my site you will find some program that have ‘macros’ built into them so that you can entire your
‘maxes’ and get actual weights, in kilograms, for the entire 13 weeks of these programs.
What I have done is to take the Polish model, using the 3rd week as the compensation week, and combined it with the Scissors model percentages. In this modification the third week has the least amount of BOTH
volume and Intensity. NOW the rational for how the other 3 weeks of each of the 3 cycles came to be.
Once again I returned to Pat O’Shea. O’Shea, an Olympic weightlifter himself, had devised a scale of
what types of repetitions could be performed with what percentages of weights in order to bring about overreaching but not overtraining. Lyn Jones and John Thrush had developed the number of sets that could be performed at each of these weights and percentages. Now it was a matter of putting it all together.
Working with Lyn it was decided that the exercises needed to be placed into 3 (and even 4) main
groups.
“A” lifts: The competition movements and their related movements
“B” lifts: Squats
“C” lifts: Pulls
“D” lifts: Remedial movements.
Now the Cycles had to be given their emphasis. Cycle One would be the Preparation Phase (As USAW
Senior International Coach Leo Totten would say “Get fit, THEN train Hard.) Cycle Two would be the Strength
Phase and Cycle Three would be the Competition Phase (sometimes referred to as neural training)
Here is what Supercompensation training looks like as an Overview
Cycle One Cycle Two Cycle Three
Wk1 2 3 45 6 7 8 9 10 11 12
% 70 75 65 80 75 80 70 90 85 90 80 100
In Cycle One the Target Sets(for the “A” lifts) are 3 in Week One, Four in Week Two, Two in Week Three, and
Two in Week Four. For the “B” and “C” lifts they are 3,4,2,3. The Repetitions are, for the “A” lifts, 3 and the “B”
and “C” lifts, 5.
In Cycle Two the sets stay the same but the “A” lift reps are now doubles with the “B” and “C” lifts being triples.
In Cycle Three the sets, are again the same, with the “A” reps being singles
And the “B” and “C” lifts being doubles.
MODIFICATIONS OVER THE YEARS. When this model was first developed the weeks received the
names; BASE, LOADING, CUTBACK and PERFORMANCE. The base week has, both, a moderate volume
and load. The loading week has the largest volume, but only the second highest amount of intensity. Once
again the cutback week has the lowest amount of both volume and intensity. Finally, the performance week
has, usually, the second lowest amount of volume but the highest level of intensity.
(NOTE: A coach, and athlete, actually can use any performance week as a test week. When I am training athletes, other than weightlifters, I will actually use the performance week to do a relative max. In other words I
will have the athlete, in Cycle One, see what they can do for 3 repetitions in a clean or 5 repetitions in the back
squat. This madness can be applied to cycles two and three as well and can be used as a goal set for future
training. An example. If the first time though a football player did a back squat for 5 at 150 kilograms, at the
end of Cycle One, then the second time he went through Cycle One he would try and do more than the 150.)
Originally the Loading week had 5 target sets, but we found that to be real difficult on our heavyweights,
and superheavyweights. Also the Performance week had 3 sets in it and we found that to have a negative effect on the next cycle so we adjusted that to the current model.
In Cycle Three we also made the modification to include John Thrush’s concept of Segment training (which will
be presented in a future article, and can be viewed on Idaho Weightlifting website, complete with an explanation.)
PRACTICAL CONSIDERATIONS. If you ask my athletes they will never say that the 3rd week is easy. In
fact a lot of the time they struggle through it because the second week has been such a challenge, but in the
4th week they come through like champions. (Anyway most of the time.)
As of July 7th, 2006, my athletes just completed Cycle Two and here is the rep count:, for one of them.
Week One: 344 (80%)
Week Two: 405 (85%)
Week Three: 286 (75%)
Week Four: 324 (90%)
Of Course we make modifications along the way, as all coaches and athletes do. If you would like to
see what we are doing, currently, just go back to our website and ‘click’ on the This Weeks Training icon and
you’ll see where we are. If this is published the week of August 14th my athletes are in Week One of Cycle One
Program as the start of school is not a real good time for my athletes to train heavy. Cycle one is, of course 4
weeks in length
http://www.mikesgym.org/newsletter/issues/august_sept newsletter.pdf
some diagrams don't come up - read the PDF for those
----
PROGRAM DESIGN
An Ongoing Series of Articles on Training
Michael Conroy, Idaho Weightlifting
Part One: Supercompensation
In researching this topic it seems that Soviet Physiologist Dr. Ivan Beritov gets the initial credit for the
idea of Supercomensation in an article he wrote in 1959. In the article he states; when an athlete is training, his
body undergoes stimulations which traumatize it, wear it down, tire it out, and even destroy it. If a recovery period follows these training sessions then the tissues will be restructured and the athlete’s body will come back,
not only to its former level, but even surpass this level in the case of a sufficient stimulus. If appropriate control
measures are not used such a preponderance of break-down and build-up leads rapidly to injuries.
Overreaching verses overtraining was now the focus of how to create the proper relationship between
work and rest.
Dr. Michael Kellmann (GER) made the following observations;
In the real training world the concept of less is more seems to be hard to sell. Most coaches feel that coaching
is their job, and it is the duty of their athletes to follow their regimes. In addition, when coaches back off too
much, performance may decrease. This shows that there is a careful balance between practice and recovery.
Practice is important to improve performance, but the focus should be on the quality rather than on the quantity
of training. During long and hard training sessions athletes tend to take "hidden rests,” for example, by going at
a slower pace during the exercises. A thoughtful variation of the training exercises includes a recovering element. An increase of the overall quality of training occurs when the standard regular training routine is modified, when new exercises are introduced, or simply when different types of training are applied.
Underrecovery and overtraining: Different concepts—similar impact? This question can clearly be answered
with a yes and a no. Yes, they have the same impact—performance declines; No, they are not similar—underrecovery is the precursor/cause of overtraining. Consequently, the key to prevent overtraining is an active and
proactive enhancement of recovery. Coaches and athletes need to be educated about the importance of optimal recovery and its impact on performance.
When athletes understand that a weekend without training is part of the planned training schedule, which implies that they should not train on their own or go for a heavy bike ride with friends, they take a huge step toward adequate recovery. In addition, the multilevel concept of stress and recovery emphasizes that physical
training is just one part of athletes' lives. Emotional worries outside of the training environment may disturb the
recovery process as well. Consequently, athletes’ self-initiated activities and coaches' knowledge about individual preferences for recovery strategies are important elements to avoid overtraining.
In general, overtraining is described as an imbalance between training and recovery (Kuipers & Keizer,
1988). However, according to Lehmann and colleagues (Lehmann et al., 1999), overtraining is due to an imbalance between stress and recovery, that is, too much stress combined with too little regeneration. Both descriptions sound similar, but the definition by Lehmann and colleagues explicitly asserts that stress includes all
training, competition, and additional non-training stress factors. Social, educational, occupational, economical,
nutritional, and travel factors; time stress; and the monotony of training act to increase the risk of developing an
overtraining syndrome.
Individual differences
Athletes in general are likely to not only differ from the general population but also show a broad range of inter-
and intra-individual differences. This also applies to the training load. "Thus a particular training schedule may
improve the performance of one individual, be insufficient for another, and be damaging for a third" (Raglin,
1993, p. 842). The different effects of the same training stimulus may be explained by the individual recovery-
stress state. The recovery-stress-state represents the extent to which someone is physically and/or mentally
stressed as well as whether the person is capable of using individual strategies for recovery and which strategies are used. The recovery-stress-state can be changed positively either by stress reduction or, more important, by self-initiated recovery activities.
I was first introduced to Supercompensation in 1990, by Lyn Jones (AUS) when he was USA Weightlifting’s National Coaching Director and was mentoring me as I was preparing to become an Instructor in the
USAW Coaches Certification Program.
When I first saw Lyn’s concept of the training I immediately noticed a similarity to a training program
developed by USAW Senior International Coach John Thrush (Calpians WLC) in 1986. I had been fortunate to
be a Calpian and had trained on this, particular, program with good results.
There were two, distinct, differences between the programs. First. Lyn’s program had what was known
as a Scissors approach, the weeks would alternate between loading and unloading, while John’s program
had, what would be later known as the Polish approach. Two loading weeks followed by an unloading week.
(The Polish approach came from a comment made by Polish coaches that when they train their athletes “we
take two steps forward and then one step back”) shown below is how the two concepts differ.
Scissors Model
Stress states
Recovery Phases
Polish Model
The second difference was in the amount of recovery. Thrush’s program had the athlete backing off only 2.5
kilograms on each lift, while Jones’ program had the athlete backing off 10%.
It was at this time that I came across two articles that would convince me that I could combine the best ideas of
both models into a functional and effective program.
(NOTE: IN NO WAY I am I suggesting that I am the author of any original training concepts. Only that I was
trying to find a way to incorporate, what I felt were, two, very good ideas into one practical model for the level
of athlete I was coaching.)
In 1990 Dr. Michael Stone and Dr. Jay Kearney, with the assistance of John Thrush and the National
Junior Squad, held a 26 day long camp on Overtraining. The final comments. On the basis of the information
available it is cautiously suggested that short-term overreaching of five to seven days may cause an increase
performance two to five weeks after returning to normal training. Furthermore, this short period of overwork
does not appear to cause any detrimental effects beyond what is normally expected of weightlifting training.
The second article was from Dr. Pat O’Shea (Oregon State University) in his book Quantum Strength
Training and the S.A.I.D. principle of training. SAID stands for Specific Adaptation to Imposed Demands. In this
training the relationship between frequency, duration and intensity is examined. In other research it seems that
the overreaching window is no longer than 11 days. At that time if recovery is not introduced, purposefully, the
athlete will be in a state of overtraining and will go into a depressed condition that will last until the hormone
levels return to normal. (One study suggested that this, depressed, condition can last from anywhere of 3 days
to 6 weeks, depending upon the intensity of the overreaching.)
(NOTE: The practical consideration here is that all coaches and athletes have experienced the Private Hell of
leaving your best lifts in the gym, prior to an important competition, because we missed the window of opportunity. i.e. “Man. Two weeks ago I was doing a PR, in everything, and now I can’t do anything.”)
If you go to my website, Idaho Weightlifting and “click” on the Programs icon you’ll see all the programs
I have used with my athletes.
http://www.eteamz.com/idahoweightlifting
I am a true believer in Supercompensation and I have built it into EVERY program I use. No matter how
I train my athletes I use the concept of Supercompensation.
At my site you will find some program that have ‘macros’ built into them so that you can entire your
‘maxes’ and get actual weights, in kilograms, for the entire 13 weeks of these programs.
What I have done is to take the Polish model, using the 3rd week as the compensation week, and combined it with the Scissors model percentages. In this modification the third week has the least amount of BOTH
volume and Intensity. NOW the rational for how the other 3 weeks of each of the 3 cycles came to be.
Once again I returned to Pat O’Shea. O’Shea, an Olympic weightlifter himself, had devised a scale of
what types of repetitions could be performed with what percentages of weights in order to bring about overreaching but not overtraining. Lyn Jones and John Thrush had developed the number of sets that could be performed at each of these weights and percentages. Now it was a matter of putting it all together.
Working with Lyn it was decided that the exercises needed to be placed into 3 (and even 4) main
groups.
“A” lifts: The competition movements and their related movements
“B” lifts: Squats
“C” lifts: Pulls
“D” lifts: Remedial movements.
Now the Cycles had to be given their emphasis. Cycle One would be the Preparation Phase (As USAW
Senior International Coach Leo Totten would say “Get fit, THEN train Hard.) Cycle Two would be the Strength
Phase and Cycle Three would be the Competition Phase (sometimes referred to as neural training)
Here is what Supercompensation training looks like as an Overview
Cycle One Cycle Two Cycle Three
Wk1 2 3 45 6 7 8 9 10 11 12
% 70 75 65 80 75 80 70 90 85 90 80 100
In Cycle One the Target Sets(for the “A” lifts) are 3 in Week One, Four in Week Two, Two in Week Three, and
Two in Week Four. For the “B” and “C” lifts they are 3,4,2,3. The Repetitions are, for the “A” lifts, 3 and the “B”
and “C” lifts, 5.
In Cycle Two the sets stay the same but the “A” lift reps are now doubles with the “B” and “C” lifts being triples.
In Cycle Three the sets, are again the same, with the “A” reps being singles
And the “B” and “C” lifts being doubles.
MODIFICATIONS OVER THE YEARS. When this model was first developed the weeks received the
names; BASE, LOADING, CUTBACK and PERFORMANCE. The base week has, both, a moderate volume
and load. The loading week has the largest volume, but only the second highest amount of intensity. Once
again the cutback week has the lowest amount of both volume and intensity. Finally, the performance week
has, usually, the second lowest amount of volume but the highest level of intensity.
(NOTE: A coach, and athlete, actually can use any performance week as a test week. When I am training athletes, other than weightlifters, I will actually use the performance week to do a relative max. In other words I
will have the athlete, in Cycle One, see what they can do for 3 repetitions in a clean or 5 repetitions in the back
squat. This madness can be applied to cycles two and three as well and can be used as a goal set for future
training. An example. If the first time though a football player did a back squat for 5 at 150 kilograms, at the
end of Cycle One, then the second time he went through Cycle One he would try and do more than the 150.)
Originally the Loading week had 5 target sets, but we found that to be real difficult on our heavyweights,
and superheavyweights. Also the Performance week had 3 sets in it and we found that to have a negative effect on the next cycle so we adjusted that to the current model.
In Cycle Three we also made the modification to include John Thrush’s concept of Segment training (which will
be presented in a future article, and can be viewed on Idaho Weightlifting website, complete with an explanation.)
PRACTICAL CONSIDERATIONS. If you ask my athletes they will never say that the 3rd week is easy. In
fact a lot of the time they struggle through it because the second week has been such a challenge, but in the
4th week they come through like champions. (Anyway most of the time.)
As of July 7th, 2006, my athletes just completed Cycle Two and here is the rep count:, for one of them.
Week One: 344 (80%)
Week Two: 405 (85%)
Week Three: 286 (75%)
Week Four: 324 (90%)
Of Course we make modifications along the way, as all coaches and athletes do. If you would like to
see what we are doing, currently, just go back to our website and ‘click’ on the This Weeks Training icon and
you’ll see where we are. If this is published the week of August 14th my athletes are in Week One of Cycle One
Program as the start of school is not a real good time for my athletes to train heavy. Cycle one is, of course 4
weeks in length
coolcolj
New member
Tired/sleepy from lack of sleep, had to get up early. Still a bit sore.
Won't be training for the rest of the week, a small break before starting a new training cycle. But will do my upper/lower mobility workout at home sometime this week.
weighed 95.7 kg 210.5lbs straight out of bed in underwear
Bodyweight not a whole different since last week, waist still the same, but my boss at my part time job said I look really thin, probbaly face wise. Double chin has really shrunk a lot. The last time I saw him was 5 days ago. Man I'm only just getting started, in 5 months time, people won't even recognise me! Still so much fat to drop...
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of broccoli/cauliflower/carrot combo
5) steak + pea/corn combo, handful of raw almonds
I sat down and looked up all the stuff I ate, and I'm only getting in about 150g of carbs each day when I eat like the above, and slow carbs at that. 160g or so of protein and no more than 1400 calories. Off course I pigout on some days too
Won't be training for the rest of the week, a small break before starting a new training cycle. But will do my upper/lower mobility workout at home sometime this week.
weighed 95.7 kg 210.5lbs straight out of bed in underwear
Bodyweight not a whole different since last week, waist still the same, but my boss at my part time job said I look really thin, probbaly face wise. Double chin has really shrunk a lot. The last time I saw him was 5 days ago. Man I'm only just getting started, in 5 months time, people won't even recognise me! Still so much fat to drop...
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of broccoli/cauliflower/carrot combo
5) steak + pea/corn combo, handful of raw almonds
I sat down and looked up all the stuff I ate, and I'm only getting in about 150g of carbs each day when I eat like the above, and slow carbs at that. 160g or so of protein and no more than 1400 calories. Off course I pigout on some days too
coolcolj
New member
Freaking dog's antics woke me up several times last night!
Feeling ok, starting to freshen up, semi-strong. Legs getting that loose feeling back.
Went shopping today with girlfriend, had to walk and stand around a bit. Felt much freer, my lower back usually starts to tighten up in this situation but it didn't today. Stride and posture looks way better too, plus lots of energy. Thank you hip mobility/flexibility work!
weighed 95.6 kg 210.3lbs straight out of bed in underwear
I did that mobility circuit yesterday like last week - band dislocates, scapular wall slides, swings and scorpions etc etc
Then I started to trim grass edge and to get some cardio I guess, did that, and started to mow the lawn well the machine broke, so much for that...meh
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) pre exercise - 2 hard boiled eggs and a hnadful of raw almonds
5) post exercise - natural muesli + whey + oat milk, 4 sauages, small amount of broccoli/cauliflower/bean combo
Feeling ok, starting to freshen up, semi-strong. Legs getting that loose feeling back.
Went shopping today with girlfriend, had to walk and stand around a bit. Felt much freer, my lower back usually starts to tighten up in this situation but it didn't today. Stride and posture looks way better too, plus lots of energy. Thank you hip mobility/flexibility work!
weighed 95.6 kg 210.3lbs straight out of bed in underwear
I did that mobility circuit yesterday like last week - band dislocates, scapular wall slides, swings and scorpions etc etc
Then I started to trim grass edge and to get some cardio I guess, did that, and started to mow the lawn well the machine broke, so much for that...meh
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) pre exercise - 2 hard boiled eggs and a hnadful of raw almonds
5) post exercise - natural muesli + whey + oat milk, 4 sauages, small amount of broccoli/cauliflower/bean combo
coolcolj
New member
yay, finally a night of a continous block of sleep! Need more of it though, still tired as hell, but I have to get up early.
weighed 96 kg 211.2lbs straight out of bed in underwear
Waist = 36.5 inches
Yeah bodyweight in morning has gone back up again, but it's the weight at the gym that counts, since I eat a lot at night. I weigh the same now full clothed. Should go down further as I poop it all out. Waist has gone down again. 2 inches lost so far and into the 4th week of the diet. Average weight is down about 7lbs
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) 2 large burgers with the works
5) steak + corn/pea combo
weighed 96 kg 211.2lbs straight out of bed in underwear
Waist = 36.5 inches
Yeah bodyweight in morning has gone back up again, but it's the weight at the gym that counts, since I eat a lot at night. I weigh the same now full clothed. Should go down further as I poop it all out. Waist has gone down again. 2 inches lost so far and into the 4th week of the diet. Average weight is down about 7lbs
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) 2 large burgers with the works
5) steak + corn/pea combo
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