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Quote from: Coges on January 22, 2024, 04:08:19 pm

Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Happens to me too! I usually attribute to one of two reasons: (a) sometimes being in a deficit can just lead to water retention from stress, and having a higher cal day alleviates that; (b) when I overeat, it's often because I've had less fibre/less satiating food and more calorie dense things, so there's just less mass in the gut.

Yeah man I think you're right.

I've been trying to get some form of fermented foods each day and had been having some kimchi with one of my meals and the gut was definitely more bloated. Yesterday felt way leaner. Had burger and chips last night and overshot again on cals eating about 3,100. Woke up today at 96.7 but am leaner again as waist is down to 37".   

22/01/24
BW- 96.3kg
Total Cals- 3,258 (211g P, 171g C, 171g F)

Barbaric Rites - Day 2

Bench- Light (3x1/1xAMRAP @55/60/65/70% - training max of 85kgs)
bar x 1-. 42.5 x 10, 50 x 10, 55 x 10, 60 x 7

Yates Row- Heavy (5/5/5 @ 70/80/90% - training max of 70kgs)
40 x 5, 50 x 5, 55 x 5, 62.5 x 5)

Dips- 3x6@bw

Upright Row- 3x10@20kg

Session felt good. Not used to bench volume and dips suffered significantly.

Varying my calorie intake to really get a gauge on what my TDEE actually is. My go to for weight loss has always been 2500 cals but on that I will lose 1.5-2kgs in the first couple of weeks before it slows down. Going to play in the 2700-2800ish range. I'm happy to lose weight slower as it will be more sustainable in the long run and I will be more likely to build strength during that period. Also am going back to martial arts later this week and will be doing 3-5 sessions a week so will def need the calories.

Felt fat, clumsy, stiff , de-trained and , of course , slow.

Man I know this feeling!

16/01/2024
Weight- 97.7kgs
Total Cals- 2,321 (164g P, 206g C, 97g F)

Hang Clean- 20 x 5, 30 x 5, 40 x 3

Back Squat- 20 x 10, 40 x 5, 60 x 1, 70 x 4, 65 x 7, 7

Incline DB Bench- 3 x 10 @ 15kg DBs
Incline DB Chest Supported Row- 3 x 10 @ 15kg DBs

DB Straight Arm Lateral Raise- 6kg DBs x 6, 6, 6

Super hot session. Was 33 degrees outside so probably 38 or 40 in my garage. Awesome.
Have rejoined an old gym and will start back there next week.   

Played in an Easter basketball tournament last weekend so took a couple of days off prior to it. It was four 10 min quarters per game and we were in the masters (over 35s) section and I was a little surprised at the quality of some of the players. Had three games on the Friday and one Saturday morning. It was far more physical than I would have expected which actually nullifies a lot of my game. Lots of body contact on the drive and I'm not really a proper post player but more of a slasher which is difficult to do when you're getting shoved on every play. Had a great time though and it looks it will become an annual thing with this team. Gives me 12 months to get into better shape than I am now.

Thoughts out of the tournament:
Pros-
I'm a better shooter than I give myself credit for and I need to trust my shot and get more shots up overall. I have a great 1 dribble pull up from mid range and can get it anytime I want. Needed to be more aggressive. That would also open up the lane to the basket more.
My conditioning was actually pretty good. I played at least 30 mins per game and not once did I feel overwhelmingly tired. Part of that has to be the weekly running I've been doing.
Vert isn't terrible. I weighed 96kg on the first day so probably 99 adding food, water, shoes and clothes. Still getting mid palm above rim which is 24-25" off a few steps. Only got out rebounded a few times by a guy who was 2" taller than me with long arms.

Cons-
I did feel weak against some of the men playing. They were just bigger and more physical. I'm a different build to a lot of them. Perhaps need a few more kgs on the upper body to really compete.
Vert isn't great. Rather than add a few more kgs to the upper body (like I said above) I would prefer to be 6-8kgs lighter and be faster and more dynamic. I'm pushing against age here but realistically think I still have a 30"+  in game vert in me. I can also probably get a lot stronger without adding too much size.
I completely over thought the training process. Tried to do too much in too many domains. It's pretty simple though right. Get stronger at a lighter bodyweight and add some jumps and stay flexible.
Overall conditioning was poor. My cardio was great and I was able to recover and repeat efforts pretty well. Next year I would plan to have 4-6 games leading into the tournament to get my in game conditioning to a better level. My calves and ankles suffered the most. Sprained my left ankle twice in the last game and pretty sure this was due to fatigue accumulated from the previous games.  Ankle is still pretty well buggered and will take some time to heal.

Back into training today and will take it slow and just focus on getting some good movement in. Time now to focus on martial arts training and make some advancements there before coming back to basketball in the new year.

29/03/23
96.6

Incline DB Press-
Top set of 30s for 6

Face Pulls-
3x15

Didn't write this one down and pretty much forgot what I did. I know I hit the 30kg DBs for 6 on incline bench and probably did some french press or something else as well.

31/03/23

Clean DL-
90x3x3 (using straps)

C&J-
20x2, 40x1, 50x1, 60x1, 65x1

Seated Hamstring Curl- 2x12
Back Extension- 2x15

Couch Stretch- 60s/side

02/04/23
97.2kg

Run- 5km in 35:30 @7:06

These runs are still feeling good. Kept my HR in zone 2 except for the last minute or so when I just wanted to get the 5k done.

03/03/23
96kg

I'm playing in a masters basketball tournament this weekend over Easter. Caught up with the guys last night for a scrimmage and we played 4 on 4 and then 3 on 3 for just over an hour.  Body held up great and I'm still jumping over people. Hit some nice shots and am looking forward to getting some proper games in on Friday and Saturday.

27/03/23
BW- 96.8 (Had a massive day of eating with some beers on Sat- still reverting back)

Power Clean + Front Squat
bar x 5, 40 x 2, 50 x 1, 60 x 1, 70 x 1

Squats
60 x 5, 80 x 3, 100 x 1, 110 x 5 (knee sleeves only)

Power clean felt very crisp. Pretty sure my all time best is 90kg and today I felt like I could have easily gotten 80. Good to leave some in the tank though.
 
Squats were a legit 9 RPE. Depth and form was good though. Face was completely red with veins popping everywhere. Might start using a belt again for my top sets.

Evening Training-
90 minute Hapkido class. Pretty intense class. Spent heaps of time wrestling and throwing which normally would have killed me but my recovery was pretty good. Need to keep up with this running as I think it will make a massive difference going forward.

26/03/23

Easy Run-
5.02km in 36:42

Think I finally know what an easy run feels like. Running at between 6:45 and 7:30 pretty much the entire time and the legs never felt tired and the lungs never felt strained. Legs were a little fatigued right at the end but this was pretty cool. Really want to do another triathlon at the end of this year so will keep up the slow and easy running and gradually increase the time.

SUP-
1.55km in 28:51

Fell once but was good enough to land on the board. Really enjoying the stand up paddle boarding. It's a unique challenge.