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Haha, then we all agree. I eat the clean shit manic too though, and that is why i said it gets annoying/uncomfortable. I need to get this done quick, 'end the misery', so i rush.
FWIW, try adding some kind of homemade sauce. e.g. for chicken and rice, put in a cup 1 tbsp of olive oil, 1tbsp of mustard and 1tbsp of lemon juice, mix them and spill them all over the chicken, then take a cup (200g) of fat free Greek ( or any other nationality, idc ) yoghurt  and mix it with the rice. Still very clean, extra good fats from olive oil, extra 15-20g protein from yoghurt, but now the food, as we say here : 'slips down easier'.

I must have some Mexican junk next time i am abroad. We haven't got any of them here yet. We do have all the intl burger houses (Mc, BK etc ), the stake houses (maredo, block etc ), pizza ( domino, hat etc ), of course the local dirty delicious stuff ( gyros pita, souvlaki pita, google them if you don't know them, although i hear they are pretty popular abroad too  ) but not  Mexican. Me want!

Hah, i am the exact opposite, I am a manic eater. Dunno about results, it is not that i made a mouth dropping recomp. Still too early. But yes, from what i've done so far ( bulks and cuts ) this one looks like the best deal, very happy with it so far. Curious to see how it continues. Fingers crossed here too.

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21 April 2015

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #17 , ( Week #7 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@45kg
-Technique day. Very nice.

HALF SQUAT:
5@50kg
5@70kg
5@90kg
5@110kg
5@125kg
-Stayed at the same loads to get a better 'feel' of 125. It is still heavy.

BENCH PRESS:
8@60kg ( -2 reps )
7@60kg ( -1 rep )
6@60kg
Total = 21 reps ( -3 reps )
-Widened my grip a bit. I grip the bar with mid-palm at those smooth rings. I'd say it is a medium grip. I felt like it is too narrow for my long ass arms, involves too much of my (very strong ) triceps and takes away results from my ( very weak ) chest. So moved each hand ~3 inches out.
It sure felt more 'chest' this way, but i am not sure if my logic is valid. I am searching some info and it seems that the wider you go the less tricep you involve indeed.
Dunno, any thoughts/knowledge on that? Should i stay wide, or just go with the width that makes me lift the most ( medium )?

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
-Same reps with last time again. Stalled.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg
28@BW+50kg ( +2 reps ) 
-Nice.

Nah, kellyb preaches the opposite as a general rule too. Check all of his programs on his site, he has you do first some low impact plyo, then a speed-strength exercise ( depth jumps or jump squats usually ) and then the heavy squats.
In this specific article he talks about stimulation/potentiation techniques, used for peaking, how to get your CNS at a full-firing state at a specific moment. It is not about general strength training.

I am always amazed by the medium distances ( or is it long sprints? ) if you brake them down:
1:45 800m is 8 consecutive 13.1s 100m.
3:36 1500m is 15 consecutive 14.4s 100m.
13:25 5000m is 50 consecutive 16.1s 100m. 50! non stop!! 16 sec each!!! are you fucking kidding me???

Thanks. I go around 500-700 under TDEE. That includes the cardio days too. So at bball day that TDEE comes up to 2800-2900, i will eat ~2200. On a total rest day TDEE will be around 2200 so i eat 1500-1700.

Quote from: vag on April 15, 2015, 05:34:17 am

Quote from: Final Phenom on April 15, 2015, 12:20:18 am

What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?

I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.

So are you suggesting I don't do any upper body work at all in the weight room?

For god's shake NO. I made a point against windup-movement-specifity exercises. Of course you should work out upper body. Whatever you do will work, pick a bunch of exercises and a reps/sets scheme that you like and progress it. Bench, pullups/chinups, OHP , rows, the usual stuff. Just keep a push/pull balance. For example one day do bench ( push ) and pullups ( pull ). The other OHP ( push ) and rows ( pull ).

Quote from: vag on April 15, 2015, 05:34:17 am

Quote from: Final Phenom on April 15, 2015, 12:20:18 am

Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.

No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.

Do I really have to choose between RFD and strength? Can I not do both?

For god's shake NO again. Of course you could ( and should ) train both limit strength and RFD. My point was not to turn squats to speed(ish) squats, it would possibly compromise both, they would most probably be too light for strength training and too heavy for RFD. There is a time and a place for them too of course, but that would not be now imho. So do both but no in one drill. Do a fast exercise first and then your normal squats. That is a very common tactic, not only you train RFD, but that first fast exercise also potentiates and warms you up great for the 'slow and heavy' squats. Fast could be : jump squats, REA squats, speed squats, explosive box squats, push press, power cleans, power snatches, depth jumps, whatever you like.

Quote from: vag on April 15, 2015, 05:34:17 am

Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.

Well, I believe the problem with my RDL is almost entirely with my grip strength. During my last workout I held on to 205 as long as I could (which I get is abysmally weak grip). I tried RDL again today and the only place it really felt challenging was my forearms. I don't really see a point in continuing with these small weights that aren't going to transfer to optimal gains (for my glutes and hams) because of my grip strength.
So for the time being I'm just going to stick to GHR's, hip thrusts and BSS and train my grip strength separately. Then maybe once I have well-developed forearms I'll transition to RDL's.

I hear you. I do have grip problems with RDL too. FWIW, it catches up fast, if you stick with it for a while. Straps are cheap too. But GHRs and BSS are awesome exercises that work great too, so suit yourself.

18 laps is a mile so 27 is a mile and a half

a 55 second pace per lap will put me just under 15 minutes

Something went bad in those calculations.
18 laps can't bee a mile, that would be less than 100 yards per lap. But then the 55s/lap doesn't make sense, it is way too slow.
Also 55s/lap for 18 laps is 16m:30s, so whatever distance those 18 laps are, the 'just under 15 minutes' you mentioned also doesn't add up.

Acole, you forgot to add the negative effects of lactic runs ( which is anything above 60m ). We don't want the endurance adaptations to make us slow twitch muscle fiber machines. 35m FTW.