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I reckon you can definitely pull pretty well with those kroc row/trap DL numbers! It just take you time to develop muscular endurance. When I was training with the sprint squad we'd do a fitness circuit 2x/week doing 3xF pullups along with other stuff. I went from your level (7-8/set) to doing 14-16 per set in a couple of month and a max of 23 after a full season; you'll do the same if not better.

Why mess around with psmf? It's a risky diet even for the short-term. Technically you're meant to meet with a GP every two months to monitor kidney health. This is straight from a 2014 review*:

The PSMF is indicated only for adults with a body mass index (BMI) of at least 30 kg/m2 or a BMI of at least 27 kg/m2 and at least one comorbidity such as type 2 diabetes, hypertension, dyslipidemia, obstructive sleep apnea, osteoarthritis, or fatty liver.12

If you're 80kgs/193cm then you have an approximate BMI of 21, and yes, BMI is flawed, you're skinny fat and all that. It's still a huge gap from what's recommended. Have you ever tried just eating a standard diet for training athletes (1.3-1.7g protein/kg BW, ~50-65% carbs, ~10% fat etc., surplus vits/minerals from vegetables, fruit etc) and eating 200-500 calories under maintenance?

*http://www.mdedge.com/ccjm/article/96116/diabetes/protein-sparing-modified-fast-obese-patients-type-2-diabetes-what-expect

Quote from: acole14 on February 09, 2017, 12:10:26 am

Quote from: maxent on February 08, 2017, 11:40:53 pm

This is prob the least successful cut ive done. And i was trying to figure out why. I think it's b/c i didn't lowcarb.

Without wanting to read through your entire journal, have you ever had a 'successful' cut? What defines it?

yes several of them have been successful but this one relatively less. success is reduction in bodyfat% or positive body comp change

It might have seemed like an obvious question but I was thinking you need to have a performance aspect associated with a successful cut. I feel I've said it a bit here but body recomp-ing isn't much use unless it has tangible benefits down the road performance-wise. Otherwise you're just a bodybuilder. So I wouldn't think you could grade a cut as successful or not until you've done some training/testing. It's dangerous to assume that because you lose x% bf that you'll gain y% performance. I think you know all this but you always seem to get down when body recomp-ing doesn't go the way you wanted. [/$0.02].

Quote from: acole14 on February 08, 2017, 08:27:22 pm

Have you tried some slow SL eccentric/DL concentric calf raises with a dumbbell? 2-3 sets x 10-12 reps. Calf muscles might not be strong enough to support your training load at your BW atm. Eccentric strengthening seems to be the only thing that really helps achilles tendinopathy.

This will sound amazingly stupid but with all the issues I've had with my calves/achilles I've never done any direct calf training!!!  was doing calf raises as rehab but as soon as they feel 'better' I just forget about doing it. I will start doing calf raises every day just with BW to start off with. Having large calves has never appealed to me so I've never trained them directly

Yeah training just for big calves probably doesn't benefit speed much really. You just need them to be strong enough to do their job along the chain and not cause issues like achilles or knee stuff. Just make sure the eccentric is slow (2-3sec) and eventually add weight. Achilles pain sucks for sprinting and obviously you don't want it to progress into tears etc.

jump looks high, lesson about not murdering yourself with volume seems good. 

Yeah for me I think 4 hard sessions plus an easier one per week is about right. 5-6 is when I start either breaking down or not performing well anyway.

There was a meet on this weekend but it cost (more) money to do and it was an hour away so I just decided to time-trial myself at the track. Did a flatout 100m and 60m and some jumps. Frame-counted them at ~12.1 and 7.40. Clearly I just lack speed endurance as a 7.40 60m should be a bit faster than 12.1, but that's OK because I have been doing very minimal track training. The strength/power component has definitely helped maintain speed to some extent. Broad jump is 2.85m atm, again, very little actual practice of the movement so can't expect any better than that.

Sprinting flat out in a straight line on an empty track with nice weather is just beautiful though. I definitely get caught up in results to the point where you forget how enjoyable the actual movement is.

<a href="http://www.youtube.com/watch?v=hvCsrzdiLtQ" target="_blank">http://www.youtube.com/watch?v=hvCsrzdiLtQ</a>

Still hitting it hard. Been very disrupted with PhD and getting my teeth out about 10 days ago now. Knocked me out for a good 4-5 days.

This was my best jump recently (just after Xmas). I really need to tape-measure the doorway I jump at when the courts are busy but it definitely looks approx 10' or a bit over. Looks about ~35''.



Ran twice on the 7th and 21st of Jan (op on 10th). First was a 38C/100F day, ran a 12.15sec again and a 5.29m LJ (all over the board with two NJs). Second was yesterday but I hadn't really trained much, had two gyms and one track after my op plus all the time off, so didn't run that well, plus a headwind equalled 12.57 (ugh!). Did a 5-step 4.93m LJ just to do it really. A bit of a write-off.

There's a 'final' round in 3 weeks and runs off the 100m/LJ program, but I don't think I'm in the top 6 for the 100m or top 3 for long jump....I'm on the fringes for both so might get called up but I'm just thinking of shutting aths down for the year, not much point if I don't make the team and would require an effort to get to the track 2-3 times a week to get ready. Especially if I didn't want to embarrass myself in the LJ against guys jumping 6m+, it would require getting my runup properly measured and not just winging it every time. Lol.

Not sure...I'm pretty happy overall with my 100m, probably did 1/3 the volume of track training compared to seasons where I've run the same time. Lol. I think if that recent 12.15 day wasn't so hot I might have slipped under. The poor man's power heptathlon was a bit of a failure because I kept missing half the events! But it might be a fun goal to train for again in the later half of the year.

170120 Video is worth a thousand word.

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Here, let me fix that for you:

<a href="http://www.youtube.com/watch?v=RJjcxep7lbc" target="_blank">http://www.youtube.com/watch?v=RJjcxep7lbc</a>

Looking good man.

When are you going to be in Melb? I'm away for the next week but if you're here in mid Jan it would be a shame if you, me and Acole didn't at least catch up.

x2, definitely keen for that if it works.