BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > Logs > Logging your progress
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #61  
Unread 07-26-2018, 02:03 AM
squat squat is offline
Senior Member
 
Join Date: Feb 2013
Posts: 811
Default

Well, could be rest periods, reps per set. Could be when you're doing them within your workout. Could be that you're no good at doing them the way you are currently. Could try lat raise machines. Easy to program. Could try upright rows. Upright row will give you some more trap/forearm involvement, probably.


Maybe you should just drop weight and start a new progression. This should solve the progress problem. Maybe it's cause you're on a diet.
Reply With Quote
  #62  
Unread 07-29-2018, 04:46 PM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Thanks. I've been at this lifting to failure for six months now. Maybe it's time for a break. I'm sure this is probably discussed somewhere, in the book or main site, but are deloading phases an inappropriate time for running a PSMF?

Lifted last night and Thursday night. Thursday my legs didn't want to cooperate for squats. I'm not sure if that's because of the lifting on Tuesday, if Stairmaster was too much for cardio the night prior, or both. Squats were alright, last night, about the same as Tuesday. Upper body's still making progress, albeit slowly.
Reply With Quote
  #63  
Unread 07-30-2018, 10:54 PM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Day 1 of my two week PSMF. 200 lbs., guessing I'm about 25% bf, going by the photo gallery thing posted elsewhere on the site.

The calculator pegs me at diet category 2. I'm using the recommendations for 'inactive', as my activity level. I won't be wholly inactive, but I'd like to err on the light side.

Exercise-wise I'm going to be doing full body workouts 2x / week, just the compounds. Just enough weight for feedback, to keep the movement patterns.

While I'm happy with the progress I've made, slow and steady in the fat loss department hasn't been very satisfying. I'd really like to get down to the point that I can switch to more traditional bulking and cutting phases, especially now that I'm getting past the whole gain-while-losing phase of my lifting. I'm also a bit bored of my workout. 6-8 weeks seems to be about my limit, before I start to get itching for a program change.

I figure that over the next six months I'll break things up into eight week cycles. Six weeks of whatever program, followed by a two week deload and PSMF. Sort of hoping I can shed this excess middle-aged bloat and keep making progress in the muscle gains department, that way. Not really sure what program I want to run, next.
Reply With Quote
  #64  
Unread 08-01-2018, 12:23 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Day 2.

Weighed in at 196.8, this morning.

My dog ate 2 lbs of beef jerky, because she's a dog, and I'm an idiot. I ate chicken, shrimp, broccoli, and roast beef. Went to the grocery store, found that cold cuts were 50% off. Now I've got 8 lbs of cold cuts, so this is going to be a whole foods PSMF.

10 gr protein for 2 oz roast beef? That'd be 35 gr protein per 7oz package. The calculator says 5.6 oz beef = 45gr protein. I'm guessing that the disparity here is fluid weight, from the preservatives, eh? That kind of takes some of the wind out of my sails

Am I the only one who finds micellar casein more filling than actual food?

What's the deal with the fat free cheese, that Lyle talks about in the book? The closest I saw was part-skim, and that's still something like 8gr fat per serving.

Apparently there's a decent powerlifting / strongman gym nearby. I don't have the build to compete in either, but it would be nice to train around people who know what they're doing, and can give me informed feedback. The hours suck, though. Going to check it out.
Reply With Quote
  #65  
Unread 12-11-2018, 02:30 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Thought I'd start this back up.

I'm starting week 6 of the Bridge. The Bridge is a workout some guys somehow related to SS put together. It's supposed to be designed for people not quite at intermediate, for whom every workout linear progression has stalled. I'm really enjoying the workout. Bench, squats, and deads are trained twice a week, barbell press and rows once a week. Narrow bench and rack pulls for accessory work. A lot of variation work - pauses, pins, etc. - which is probably what I've found most helpful.

One thing though: if you go download the workout, I'd recommend using a throwaway email, as these people will email you nonstop afterward.

Outside of that exact program, I've been starting my workouts with glute-ham raises and reverse hypers. I've been trying to include farmer's walks as a finisher at least once a week. Farmers are awesome, probably my favorite all-around exercise.

I'm not really sure what I'll do when I'm done with The Bridge in two weeks. I switched to the gym I mentioned earlier, so now I've got access to every toy a lifter could want. I've got access to coaches, so I no longer have a list of things that sound cool in theory, but seem stupid to try to learn through trial and error*. One of the coaches suggested taking up mas wrestling, for core development. I like that idea a lot more than traditional bodybuilding protocols for trunk work, but have no idea how to program around classes.

I could probably use more conditioning.

My diet has been very suspect. Basically I shoot for 225 gr protein per day and am sort of just winging the rest. I'm going to get a bodyscan sometime soon to see exactly where I'm at. But the short of it is that I have no interest in cutting so it hasn't been a priority. Right now no one important is begging me to lose the gut, so I'm eating to add weight to the bar.

* For other novices following a path similar to mine, I'd definitely recommend some coaching. Having someone take a look at me and say, "see how the length of this bone is relative to that? It's going to make you want to compensate on your squats this way, watch out for that," etc. has been enormously helpful.
Reply With Quote
  #66  
Unread 12-12-2018, 03:16 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Squats, pause bench, pause deadlifts, tonight. Late workout, so I didn't mess around with any accessory work.

Everything was alright. Squats I have an issue with my chest plunging forward when I start to fatigue.

Tried a new preworkout with DMAA and Y HCl. Didn't really care for the combo of those two ingredients. Felt uncomfortably warm the entire time.

Tomorrow's a conditioning day.
Reply With Quote
  #67  
Unread 12-16-2018, 02:24 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

I'm already being bad about logging. Oh well.

Tonight was deads, 1 ct paused bench, and squat. Deads and bench were fine. My 5RM is closer to my 1RM than it probably should be, on the bench. I don't particularly care about 1RM, since I don't compete; I do wonder what it means, though - that I'm weak off the ground?

Something about my squats have really been bugging me, so I decided to use a box. I really liked box squats. For some reason, I thought it felt much more natural than normal squatting, a lot less insecurity about whether I was doing it right. Like my body just knew what to do. Sorry to be so vague.

I also tried belt squats, at the end of the workout, on a PitShark. Seemed kind of like a leg press to me, only better. I did like that it took the stress off of my back. On the other hand, it took the stress off of my back.

Finished with reverse hypers and some blob pulls.

Two weeks left on this workout. For the next one, I'm strongly considering giving the big three a break, and finally running Eric Cressey's Neanderthal No More workout. It seems like a good idea to run something with a little bit more balance, after a strength-oriented cycle, and I think the radical difference could feel good for a minute.

Tomorrow is another conditioning day (I did the last one, didn't log it). I'm supposed to be working up to 'seven minutes accumulated isometric ab work'. I think they're probably talking about bridges. I'll probably do zercher holds and rollouts, instead. For cardio, my gym just got some kind of cross-country ski simulator thing. I forget the name, but it's awesome, so I'll use that for the LISS component.
Reply With Quote
  #68  
Unread 12-19-2018, 03:09 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Tonight was box squats, benching from the pins, and paused deadlifts. Everything went well, although the deadlifts were a bit sketchy. First set they almost felt light, the second I missed the lift, the first time I tried. I guess that's a good reason to do more pause work.

Did some leg lifts hanging from rings, for abs, and liked them.

Went in for a body scan, today. Mostly because it was free. The photo scanner thing had me at 23% bf. They also measured a second way, with a different impedence device, and that one had me at 17.4%. I don't care about the actual number per se, either way it's a significant improvement, from the last time I did it. I mostly wanted the full body pictures. I'm an ecto, so I don't show change very well. My gut is much smaller. The biggest changes have been in my glutes, which I would've expected, and my chest and shoulders, which I would not. Almost all of my fat is concentrated in my trunk.

Tomorrow I'm going to do an unscheduled GPP day instead of rest. I picked up this sprint progression off of t-mag, going to start that:
Quote:
Week 1:  10 sprints @ 60% speed @ 40 yards
Week 2:  10 sprints @ 70% speed @ 40 yards
Week 3:  12 sprints @ 70% speed @ 40 yards
Week 4:  15 sprints @ 75% speed @ 40 yards
Week 5:  20 sprints @ 80% speed @ 40 yards
Week 6:  20 sprints @ 85% speed @ 40 yards

Rest = Walk back to start
Additionally, I'm going to get back doing Eric Cressey's Neanderthal No More GPP. Just to get into the habit.

Mulling over diet. I think if I do Cressey's program, I'll cut. Otherwise I might give Lyle's GBR a shot. What makes more sense, after a pure strength cycle?
Reply With Quote
  #69  
Unread 12-20-2018, 02:52 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Sprints made me feel old. I know that power generation is the quickest thing to go, with age. But still. They did not feel like sprints. I guess that's a good reason to be doing them.

Half an hour of recumbent biking.

Did some band work. Felt really really good, after focusing on powerlifting for so long (an entire six weeks, lol).
Reply With Quote
  #70  
Unread 12-21-2018, 02:06 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 179
Default

Pin squats, barbell press, barbell rows. Squats felt alright, though I still don't quite have confidence in them. There's that nagging feeling that something performed right should have a certain feel to it, and my squats don't have that. Dunno what it is.

Finished w farmer's walks. As this is the last high stress week of the workout I'm on, I guess this is as good a time as any to say that I've added 20 lbs per handle since I started (and what I started at wasn't with the world's greatest form). I manage to stay much tighter from start to finish, now.

Currently thinking of jumping from this, to Cressey's Neanderthal workout, and Lyle's GBR, after that. And likely something strength-oriented after that. Train the muscle I have, work on addressing imbalances developed in the process, add more muscle, repeat. Anything unreasonable about cycling like that? The one thing I'm not terribly sure of is where cutting fits into the picture.

I've been very casual about dieting for the past few months, I think I'm going to make an effort to be more systematic about it, through the next workout cycle.

I'm moving halfway across the country "soon," so all of this is a bit up in the air, as I don't know what kind of facilities I'll have access to, when I land.

Tomorrow is pullups, abs, LISS, and some general recovery stuff. Going to try some stuff from this t-mag article on pullups. I like pullups.

Last edited by Fatty McFatso : 12-21-2018 at 02:12 AM.
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:01 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.