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i definitely never said anything about zigging and zagging. your diet, if you are trying to gain or lose weight, should be different on days you train vs. days you don't. but unless you're going for rapid fat loss or keto or something like that then you should be pretty steady over time.

<a href="http://www.youtube.com/watch?v=v4VGyhyht9M" target="_blank">http://www.youtube.com/watch?v=v4VGyhyht9M</a>

zydrunas zavickas gets 15 reps at 725. fetch my fainting couch.

WEIGHT: ???
SORENESS: quads
ACHES/INJURIES: low back, left shoulder, right knee. stomach felt a little funny, too.
MENTAL STATE: everything sucks

- warm up

- DLRVJ x a bunch
horrible, nearly as bad as yesterday. quads sore, no surprise.

about an hour later...

- warm up

- sprints

- strides

tweaked lower back during the first set of BOR last night. i know the exact moment. stiff this morning, had loosened up by the evening but still not 100%. everything felt dead, my DLRVJ feels slow and uncoordinated and i topped out at around 33. some two-step were barely 31, which is bad.

i feel like shit.

somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.

 

WEIGHT: 173.5
SORENESS: hamstrings a wee bit
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up

- DLRVJ x a whole bunch
today was supposed to be just upper lifting but the gym was open and i haven't jumped in too long. mostly sucked, topped out at 33, so i just did a lot of jumps, including many more than usual from short approaches and on short rest. if i can get a good night's sleep tonight i'll try to jump in the morning and then maybe again tomorrow evening.

- bench 165 x 10,10,10
AELS

- bent over row 95 x 10,10,10
super strict form. AELS.

- superset x 2
-- shrug 295 x 10
-- DB curl 25s,20s x 10
-- single-arm tricep pressdown 40,50 x 10

- stretch

good workout. anti-ego lifting skwad.

come on raptor, that's literally two posts above.

fwiw, what literature there is around weighted vests mostly shows that they're a good training and potentiation tool.

i have an interesting paper with a good bibliography on this if anyone's interested: "Effects of a Plyometric Training Program with and without Added Load on Jumping Ability in Basketball Players."