Adarq.org

You mean 12 hrs is too short?

no, by "window" i was referring to the eating window. i see why you were confused, though, given the way you phrased your post. 12 hours of not eating seems like too short a span to be considered "fasting." but take that with a grain of salt, it's a feels thing and not based in any kind of analysis or reading that i can recall.

vacation was awesome, had a blast in vermont with my brothers. super relaxing, great time. lots of driving and very little concentrated physical activity. we took a ~3-4 mile hike one day, played mini golf, went bowling, walked around a bunch. i did do some grip training with the COC on sunday. closed the level 1 gripper with my left hand a couple of times, which is good. can consistently do 2-3 reps with it in the right hand. the trainer is now easy with both hands.

got home too late last night to do anything, including grocery shop. tonight i'm resetting to the day 1 workout: bounds and jumps followed by 60m x 5 and 300m x 1, shooting for 45s. i'll see if the howard dude (eric) wants to join.

also, i need to do some jumps in the gym. i will go to bed early enough tonight to get up early tomorrow and jump before work, and do the same on thursday and/or friday. work this week is going to blow, though, so it's a "do my best" kind of week w/r/t workouts. tons of stuff due and tons of stuff came in while i was gone.

ETA: i'm itching to squat in a way that i haven't in months. also, my left shoulder is still fucked up despite the week of basically total rest.

why the changes?

w/r/t IF for bulking, i think there's too much individual variation to make a blanket statement about whether it's better or not for you. some people certainly can use it to bulk, especially if you're interested in doing a "clean" bulk -- it can be easier to track calories and ensure adequate protein intake when everything is concentrated rather than spread throughout the day. bulking or cutting is more about calories over time than in specific windows (although consensus is that if you're restricting carbs, what carbs you do eat should be mostly after workouts), so if you like IF then just pack more calories into that window. if you like six meals a day, power to you.

martin (the leangains guy) would probably feel pretty strongly that IF is optimal -- it's his livelihood to believe that -- because of something technical that i don't remember. i doubt they're all that significant. as alan aragon says, when determining a diet: (1) determine protein intake; (2) determine overall caloric intake; (3) [vacant]; (4) [vacant]; (5) everything else.

literally said, "oh my," out loud when this loaded.

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.

WEIGHT: ???
SORENESS: hamstrings but mild
ACHES/INJURIES: left shoulder, toes
MENTAL STATE: okay

- warm up

- some layups and DSVJ but all submax. legs dead

- bench 185 x 7+3+3+3+3
annoyed not to get the opening 10. wasn't close, though. huh.

- BOR 155 x 10+3+3+3

- shrug 275 x 10+3+3+3

- tricep kickback 17.5 x 10+3+3

- DB curl 30s x 10+3+3

- pallof press 70 x 10,10,10

- stretch

going to NYC then vermont for the weekend. back monday. if it's early enough, i'll jump and/or run. if not, back in business on tuesday. i'll probably do a couple hikes this weekend, as well.