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Quote from: Raptor on July 26, 2014, 12:30:19 pm

vag is like wine

This is so true, also deeply philosophical. Oh wait, you meant me? Thanks! 

Quote from: entropy on July 26, 2014, 09:01:17 pm

As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way.

That was the idea. Use the fasting time for cutting some fat, then use the post-workout time for bulk, for me it is ideally timed because of the late night training. As i posted in the other thread, it is like a zig-zag recomp approach but not 24h-based but gym-based, gym is time zero.
Dunno, probably won't make a difference but it is worth trying anyway.

Def possible to bulk with fasting. I've been keeping carbs to absolute minimum during day and smashing it post workout. Harder if you struggle to eat 3-4 cups of rice or 10 potatoes at a time but I'm getting used to that. I'm probably only up 2-3kg so far but it's 2-3 that I didn't have before.
As far as minimising fat gain I think all other eating principles apply where you need to keep an eye on things. I do carb and calorie cycling at the same time which seems to work well. Zig Zag like you said Vag.

If that's a full clean then I've got a ways to go. I'm not even front squatting that so there's that to tick off first.

If it's PC then I think I wouldn't be too far off in the next 6-12 months.

yeah it's nothing against PC or (obviously) trying to make progress. but vag pretty much nailed it: don't chase weight room numbers at the expense of your main training goals.

but full cleans and power cleans are different movements -- full cleans are technically a lot more difficult to do. after all, a power clean can always be a little bit of an explosive reverse grip curl. if full cleans are something you want to add to your repertoire, then i think you should be drilling them now. but i don't know why you'd want to add them now, unless you're switching your focus to olympic lifting. spending a lot of time learning a technical lift, especially without coaching, just runs the risk of distracting you from higher-payoff activities.

It has me thinking though. I have no real illusions about my lifting career and realistically, once (I won't say if cause that's a losers attitude) I reach double bw squat and 2.5 bw deadlift I see no reason to keep pushing the envelope weight wise for stress and recovery. I'd rather turn my attention somewhere else and work on other aspects like size, rate of force whatever, oly lifting, etc. I figure if I can get some basics now then I'll be further ahead come that time.

I have to admit I have half a mongrel for crossfit at the moment but cannot in all good conscience go in that direction. They do have a good oly coach not 5 mins from my house so that's something I may look into. 

I'm a bit tentative to go in that direction for exactly the reasons you've said though.

no. if you want to be doing full cleans, then you should be doing them now. there's not a magic weight where it makes sense to switch. those ratio things are a distraction in a lot of cases: witness the time i wasted trying to hit 2x bw squat...although i will admit to feeling awesome when i finally got it.

I'm trying to take baby steps and not impact the rest of my lifts too much. I figured if I could hit a decent PC number without too much impact it would be great. Not sure I'm mentally ready to add full cleans into the rotation just yet.
I'm chasing a 2xbw squat too and that's a more important goal.

Not sure it's ever wasted time. There has to be a benefit to it somewhere.

23/7/14
B3W
Week 12- Session 44
BW- 91.6

Dynamic Warm Up

Power Clean
bar x 5, 60 x 3, 80 x 1, 90 x 1 

Squat
60 x 5, 80 x 5, 100 x 5, 117.5 x 5

Incline Bench
bar x 10, 40 x 5, 60 x 5, 72.5 x 5, 4, 4

Dips
BW x 6, 6, 6

Power cleans were pretty good. Caught the 90 a little bit out from my body but managed to hold onto it. Not sure how much, if any, it helped my squats but they felt solid and glad I got 5 at 117.5 this week so I can move to 120 next week. I need to do plenty of work on staying tight. I was in and out the whole set and this is going to be my downfall.
Bench felt better. I had thought of switching to flat bench for a few months to try and advance the weights on that but my main goal for upper body is size and mainly upper chest size given my frame so switching to flat bench really makes no sense.
I ran short of time of dips so just stuck with BW sets.

19/7/14
B3W
Week 11- Session 42
BW- 93.5

Warm Up

Front Squat-
bar x 5, 40 (c) x 5, 60 (c) x 5, 80 (c) x 5, 97.5 x 5 

OHP-
bar x 10, 40 x 5, 50 x (3,2), 50 x (2,3), 50 x (3,2)

Unilateral Floor Press-
25 x L-8 R-10, L-10 R-9, L-6 R-5

OHP is definitely a matter of technique for me. On the last set I found the right groove for the first three reps and they almost felt easy then I lost it again for the last 2 reps which ended up as push press.
Rushed the floor press as I had to finish quickly unfortunately.

15/7/14
B3W
Week 11- Session 40
BW- 94

Warm Up

Tuck front lever-
20 seconds x 3

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 117.5 x 4F

Incline Bench-
bar x 5, 40 x 5, 60 x 5, 72.5 x 4, 3, 3

Felt odd for this session. Too much caffeine plus cold/virus and lack of sleep had me pretty unfocused.
Complete fail on the fifth rep of my top set. Had to dump the bar as I didn't have the spotter bars in place. Was pretty hairy for a moment as my momentum went forward but managed to dump it backward. Only issue was I hurt my right hand doing it.
Bench was meh after the squat. Didn't attempt dips with the hand the way it was.

Overall pretty pissed I missed the lift. It's the first time I've ever had to dump the bar and looking back at the video I definitely should have called it quits after the 4th rep. Looking back over my journal I've missed a few reps on the squat here and there so I'll go again at 117.5 next week and get it then.

12/7/14
B3W
Week 10- Session 39
BW- 92

Full Warm Up

Snatch- Jump and Catch into OHS practice
2x5@bar

Pulls-
High Pull- 40 x 5
Panda Pull- 60 x 5, 5, 5
Snatch Grip DL- 95 x 5 

Parallel Bent Row-
bar x 8, 40 x 8
67.5 x 8, 8, 8

Ring Pull Ups-
6, 5, 5, 4, 5, 4, 3

Felt much better today. Snatch practice and my pulls felt quite slow. Here's hoping more practice will make them better.

*Note- Abz are fried the day after doing the ohs snatch stuff. Crazy*