Adarq.org

BW: 174.61lb / 79.2kg

Added 2 weights to the vest, now using 19 total. That's 19x0.538 = +10.2kg. Effective weight is 90.4kg .. go figure..! Lucky I have this vest hey, otherwise after 9 weeks my legs would get super weak/small...

Not long now til im done with Phase I goal of getting <79kg. I still have 5 days left .. which means I can get closer towards the 77kg  goal of phase II. Sooner I get there better, cause then i can get my lifts going and recomp some muscle!

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Food:

Fasted duration: 22.5hrs

Activity:
Total steps: 11,737
Fasted steps: 10,000
Calories out: 2747
Calories in: 1635
Calorie Balance: -1112

Smaller deficit, i went up in carbs cause i wanted to sleep tonight .. i havent slept well lately and hoping this gets me there..

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Oh you know this what we need is another hibar vs lowbar thread lol. I wont read the article but here is my 2c..

Imho this sort of thing only applies to the tiny minority of ppl who can be good at either version but are trying to decide which one to focus on. If that's your problem, go ahead and research and see whatsup.

For everyone else, you'll have a natural squat form and you should just use that and get good at it and move on with life. Lucky ppl will find their natural form resembles the olympic squat, congrats. Unlucky people will find their form resembles the low bar, commiserations. 

Powerlifters will be drawn to a more lowbar style cause they can use more weight but it's been suggested using highbar in training and switching to lowbar works well for them.

Olympic lifters should use highbar because it helps more with the competitive lifts.

A lot of this is self selecting, ppl will gravitate to OL or PL depending on their build and what suits them..

I think that covers all the salient points..

^not necessarily, i dont think that has much to do with it, for me anyway. I think it's biological. a 220 pound dude feels more invincible than a 175 one. You feel and are stronger, bigger, all of that, it carries over to normal life even if it's mostly a potential thing (eg in a fight for survival) it means more confidence.

Quote from: maxent on January 23, 2016, 01:08:11 am

I got huge body dysymorphia yesterday squatting in the gym infront of a mirror. Felt skeletal, it really bummed me out. Maybe it's cause everyone around me was a lot bigger and i was like wtf, i lift? No. I'm freaking skinny. 175lb @ 6'3" crew checking in .. lol.. i wish i was a lean 200 .. but short of drugs it aint happening! Just embrace it i guess :/

I've actually felt the same way as you going to gym at my uni last semester. It's all in your head man. Plenty of those huge fuckers have half of their muscle mass as non-functional junk weighing them down. Verkhoshansky talks about it in his book, it's called sarcoplasmic hypertrophy, where the space between muscle fibers increases, but has no corresponding strength increase.

I mean most people that go to the gym have different goals than we do. Imagine if you did upper body circuits with high volume with the same vigor of chasing a big squat. I'm sure you would be huge, if that's what you really cared about. I'm pretty sure most girls don't care how big you are.

I dont know if it's in my head .. i think it's an objective fact about the world. For our height, you don't even look like you lift at 200 leave alone 175. People our height who are in shape (ie active and not fat) but dont lift start off at 185-205! And that's kinda depressing to me.. just having to start from so far away from normal, to work hard and still find a lean 185 so far away leave alone 200 which is just supposed to be "normal"- nothing special.

The topic of girls is interesting.. ive found girls just assume im 200, and i dont really bother telling them otherwise. I figure with shoes, clothes, a decent day's of eating and drinking i'm prob 185-190 so what's a 10 pound here or there. but the thing is being lean doesn't really mean much cause in clothes you look pretty small .. even if you look impressive with your clothes off that doesn't really matter. I guess if you are willing to carry a bit of extra bodyfat you can look jacked.. but for me that becomes an exercise in courting obesity which i don't really wanna do a a lifestyle choice.

Anyway, sorry for the hijack. keep working hard, that was  nice squat.. i wish i could squat 3 plates with a belt with such good form!

Training log:
BS 3x2x132.5, 4x1x132.5, 6x120 (LPR), 6x117.5 (LPR)
RDL 2x8x147.5 (PR)
OHP 6x58.5 (LPR), 5x58.5, 5x58.5, 4x68.5

BW: 175.93lb / 79.8kg

Squat notes:
I went to train at a nearby gym today.. thought the atmosphere might do me good to get some PRs when I prob would have failed warmups at home. But the falloff to the NY resolution crowd was palpable... so few ppl this friday compared to last week. But still, i got some inspiration anyways and managed some PRs. I failed the 4th double which would have given me an LPR.. but i did an extra single to make an LPR of 10 reps at 132.5kg. I kinda wanna blame the guy in the next rack who distracted me while i was in the set by fidgeting around on the side, but i guess im just not used to lifting with ppl moving around nearby. So progress all the same. Last friday i worked out after binging on pizza and icecream all week. This week i'm cutting hardcore.. so all things considered i did well.

RDL notes:
Freaking 60kg warmups were challengin, 100kg i had to slam back into the rack cause my grip was giving way lol. And i could only managed 2 reps with warmup at 140kg before my grip forced me to rack in a panicky fashion. Switched to hook grip for the worksets. Was not painful this week as last week was. Which is good. BUt these were harddddd as you can imagine. Done though.

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Skipped the medball stuff. It seems fairly pointless while cutting to do too much shit. though i may do them when I feel like it, maybe tmr..

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Food log:


Activity log:
Total steps: 13,255 /  10.18km
Fasted steps: 5000
Calories out: 2936
Calories in: 2679
Caloric balance:  -257

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If i isn't clear, i did a carb refeed. Next time i'll do a better job, +30g protein and -60g carb should be better. Hopefully tomorrow i wake up feeling like a million dollars .. and get some supercompensation of strength/mass as well.. haha. Aaaaand that's 2 weeks of training done.. so far so good bring on week 3!

I think it is not the right time to use hypergravity, you are currently in a 'get back at it' phase.
Just think of hypergravity as a peaking tool. Save those 2-3 inches for when they will really make the change, taking you from 37 to 40 instead of, say, 32 to 35.
Also, it doesn't have to be an all-time PR period, it is not a one-off thing. If you feel after a few weeks of strength training you want to peak and test, go for it. Later in the season, when another peaking period comes, you can use it again.

I agree with you vag that it's not the right time. I just need to convince my ego that. But i want to do everything and anything, as usual. And im my own worst enemy when it comes to training ADD and what not.

Would it be annoying if i logged my food and activity daily? It wont be forever, maybe for 7 days before I stop doing daily updates? Let me know.

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Food log:


Activity log
Total activity: 16,000 steps (~12.4km)
Fasted activity: 10,000 steps
Calories Out: 3051 kcal
Calories In: 1453 kcal
Calorie deficit: 1598 kcal

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Pretty big deficit today.. woah.. and actually this is undercounting cause i used the weighted vest too. Doesn't matter, job done. Bring on tmr.

I think its much easier to just eat 30cal less. I do think, however, wearing a vest for a long time will have some nice potentiation for your vert when you take it off after cutting. Also helps with calf size.

I think you should keep slowly cutting for as long as youre able to keep your strength. Then recomp. Have you tried intermittent fasting? For me its a great way to deal with the hunger. I eat from 7pm to midnight. But you can do up to an 8hr eating window. Skipping breakfast and lunch aint so bad; if i dont eat, my appetite isnt triggered. I dont get lightheaded either since i dont have any insulin response to food when fasting. Then i go to bed on a full stomach and am still at a caloric deficit.

It's ridiculous isn't. Im looking at my calories-in for the day and figuring out what to have for dinner and adding 2 slices of wholemeal bread mean +161 calories. 161! 2 slices is nothing .. and yes to get that much out of exercise would be a proper mission. This is stuff i already knew but i guess i needed a reminder how important diet is when it comes to influencing the cals in vs cals out balance. So now do i wanna be -161kcal or not? That decision seems so easy to make compared to commiting to that much exercise.. crazy.

Yeah mate, I already do IF. It's good. I try to do fasted walking which i think helps you lean out, as you get closer to and below 10%. It's kinda pointless doing it right now but im all in or nothing kinda guy so im doing it anyways. I do like the idea of going to bed with a full stomach --> good sleep --> good performance on the next days squatting as opposed to being hungry and sleepless. Even when you are asleep you dont fall very deeply. It's related to carbs as well, enough carbs and you sleep like a baby. Protein also. I'll log my food intake for today below.