661
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 18, 2018, 08:16:38 am »squat without pause is not a paused squat.
there's a pause .. it's just too short to see from video
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there's a pause .. it's just too short to see from video
662
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 17, 2018, 09:32:31 pm »
AM temp/hr/bw: _/_/85.9
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1700; 1.5g cayn- 2100; 300mg Caffeine, 30mg P-Syn - 1300; 40g BCAA;
Activity: 12.5
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F
Training day.
BS 6x120(p0), 1x140(p; PR), 5x127.5, 5x125, 5x122.5, 5x120
Back Xtn 3x6x105(PR)
Oly BS 5x115, 5x120, 5x117.5, 5x117.5
Back Xtn 20x20
Notes:
Ate 197g carbs, 215g pro. About 5g of of dietary fat but i did have an additional 11g of fish oil tho.
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1700; 1.5g cayn- 2100; 300mg Caffeine, 30mg P-Syn - 1300; 40g BCAA;
Activity: 12.5
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F
Training day.
BS 6x120(p0), 1x140(p; PR), 5x127.5, 5x125, 5x122.5, 5x120
Back Xtn 3x6x105(PR)
Oly BS 5x115, 5x120, 5x117.5, 5x117.5
Back Xtn 20x20
Notes:
Ate 197g carbs, 215g pro. About 5g of of dietary fat but i did have an additional 11g of fish oil tho.
663
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 17, 2018, 09:32:05 pm »
AM temp/hr/bw: _/_/85.6
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest:
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0910, 1315; 1.5g cayn- 1400; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 1/2
Mobility: T
Skill work: F
Rest day.
Notes:
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest:
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0910, 1315; 1.5g cayn- 1400; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 1/2
Mobility: T
Skill work: F
Rest day.
Notes:
664
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 15, 2018, 10:16:58 pm »
AM temp/hr/bw: _/_/85.8
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0910, 1315; 1.5g cayn- 1400; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F
Training day.
BS 6x120(p0), 1x137.5(p)
BP 2x90, 1x95, 5x80, 5x77.5, 5x75
Dips 5x14, 5x20, 5x16, 5x14, 5x12
Notes:
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0910, 1315; 1.5g cayn- 1400; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F
Training day.
BS 6x120(p0), 1x137.5(p)
BP 2x90, 1x95, 5x80, 5x77.5, 5x75
Dips 5x14, 5x20, 5x16, 5x14, 5x12
Notes:
665
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 14, 2018, 10:21:08 pm »
AM temp/hr/bw: _/_/85
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1600; 1.5g cayn- 1400; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 5/6
Mobility: T
Skill work: F
Rest day.
Notes:
Decision made that i'll end cutting end of June. If July 1st, i'm 12% or 18%, that's where i'll stop. Going to get dexa body comp scan and thyroid function test same time as well.
edit. Actually if the dexa is above 15% i keep dieting til i have lost enough weight to be 15% or less and then stop.
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1600; 1.5g cayn- 1400; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 5/6
Mobility: T
Skill work: F
Rest day.
Notes:
Decision made that i'll end cutting end of June. If July 1st, i'm 12% or 18%, that's where i'll stop. Going to get dexa body comp scan and thyroid function test same time as well.
edit. Actually if the dexa is above 15% i keep dieting til i have lost enough weight to be 15% or less and then stop.
666
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 13, 2018, 08:30:16 pm »
AM temp/hr/bw: _/_/84.9
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0745, 1145; 1.5g cayn- 1400; 40g BCAA;
Activity: 14.5
Misc: n/a
Diet Compliance: 5/5
Mobility: T
Skill work: F
Training day. Heavy day!
BS 6x120(p0), 0Fx153.5(1.8xbw PR attempt)
Paused BS 3x132.5(PR)
BS 3x132.5B, 3x130, 3x130B, 3x130B
ME Jumps ~ 10 or so
Bike - 20 mins
Notes:
Finally failed a squat! It was a good run. I think it was april that i last failed a rep. Woooho. But i think part of it was i chose not to complete a dirty rep. The positive to take from today's workout was i felt i was able to challenge my legs for the first time in ages. Hopefully this will get my squat going again. Belt helps for this as well. Great. Watch this space.
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0745, 1145; 1.5g cayn- 1400; 40g BCAA;
Activity: 14.5
Misc: n/a
Diet Compliance: 5/5
Mobility: T
Skill work: F
Training day. Heavy day!
BS 6x120(p0), 0Fx153.5(1.8xbw PR attempt)
Paused BS 3x132.5(PR)
BS 3x132.5B, 3x130, 3x130B, 3x130B
ME Jumps ~ 10 or so
Bike - 20 mins
Notes:
Finally failed a squat! It was a good run. I think it was april that i last failed a rep. Woooho. But i think part of it was i chose not to complete a dirty rep. The positive to take from today's workout was i felt i was able to challenge my legs for the first time in ages. Hopefully this will get my squat going again. Belt helps for this as well. Great. Watch this space.
667
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 12, 2018, 09:14:58 pm »
AM temp/hr/bw: _/_/85.3
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1600; 1.5g cayn- 1400, 2000; 30g BCAA;
Activity: 16.5
Misc: n/a
Diet Compliance: 4/4
Mobility: T
Skill work: F
Rest day.
Notes:
Didnt really go into deep sleep, not sure why(maybe late workout yesterday ..). BCAAs are a game changer. I wish i had tried them sooner because it was the one thing which would have made intermittent fasting actually work well for me. That Martin guy made it seem like it was optional but now im convinced IF done right must involve BCAAs, at least as far as cutting is concerned.
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1600; 1.5g cayn- 1400, 2000; 30g BCAA;
Activity: 16.5
Misc: n/a
Diet Compliance: 4/4
Mobility: T
Skill work: F
Rest day.
Notes:
Didnt really go into deep sleep, not sure why(maybe late workout yesterday ..). BCAAs are a game changer. I wish i had tried them sooner because it was the one thing which would have made intermittent fasting actually work well for me. That Martin guy made it seem like it was optional but now im convinced IF done right must involve BCAAs, at least as far as cutting is concerned.
668
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 11, 2018, 10:26:43 pm »
AM temp/hr/bw: _/_/85.4
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0915, 1315; 1.5g cayn- 2000; 15g BCAA -
Activity: 11.5
Misc: n/a
Diet Compliance: 3/3
Mobility: T
Skill work: F
Training day.
BS 6x120(p0), 1x147.5, 6x100
OHP 6x50, 2x60, 1x62.5, 0Fx65
Chinup 2xBW(87.5), 1x101.5(+14kg), 1x107.5(+20kg), 3x97.5(+10kg), 5xBW
DB OHP 10x20
Bike - 20 mins
Notes:
Squat still remains vanished. Im losing hope :/ I think ive identified the principal reason: quad mass wasting. I find i can bounce the squat up pretty well but then i hit the sticking point HARD and i have no drive left to finish the lift. Subsequently, i fold over at the waist allowing my hamstrings to loosen, unlock the knees, then i can complete the lift using my superior erector strength. This is obviously a technical failure b/c i should not be doing squats this way if my goal is (and always was) to train for leg strength. Now what? In the past i got my leg strength up using a belt and doing heavy squats. It's mentally defeating to put on a belt to do hard AF reps with what i was previously repping raw and yet im not able to do much better than that with my current levels of quad strength. No idea how to go about fixing this..
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0915, 1315; 1.5g cayn- 2000; 15g BCAA -
Activity: 11.5
Misc: n/a
Diet Compliance: 3/3
Mobility: T
Skill work: F
Training day.
BS 6x120(p0), 1x147.5, 6x100
OHP 6x50, 2x60, 1x62.5, 0Fx65
Chinup 2xBW(87.5), 1x101.5(+14kg), 1x107.5(+20kg), 3x97.5(+10kg), 5xBW
DB OHP 10x20
Bike - 20 mins
Notes:
Squat still remains vanished. Im losing hope :/ I think ive identified the principal reason: quad mass wasting. I find i can bounce the squat up pretty well but then i hit the sticking point HARD and i have no drive left to finish the lift. Subsequently, i fold over at the waist allowing my hamstrings to loosen, unlock the knees, then i can complete the lift using my superior erector strength. This is obviously a technical failure b/c i should not be doing squats this way if my goal is (and always was) to train for leg strength. Now what? In the past i got my leg strength up using a belt and doing heavy squats. It's mentally defeating to put on a belt to do hard AF reps with what i was previously repping raw and yet im not able to do much better than that with my current levels of quad strength. No idea how to go about fixing this..
669
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 11, 2018, 10:25:51 pm »
My best explanation is that i have overachieved strength with the amount of muscle of mass i have (low). And when i gain small amounts of muscle mass i gain a lot of strength but in the same way when i lose a small amount of muscle mass i lose a lot of strength. We're talking 10-20kg in either direction. I see guys in the gym with tons of muscle mass but low strength who are underachieving (in strength), even if they lost some significant amounts of muscle they would not suffer much if any loss in strength since they had a reserve. I don't have that luxury b/c at any given point im usually maximising what i can attain. Drugs will help me level the gap. I'll be able to bring my muscle reserve up and with my work ethic / dedication, gain impressive amounts of strength. Would not make me a drug cheat tho. Another dude my height and bf% would have 5-10kg extra muscle than me even before, just from having a better hormonal profile. Still have to get in slightly better shape, i will get that thyroid blood panel done which ive been delaying and maybe a DEXA scan as well to see my bf% measured..
670
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 10, 2018, 08:41:01 pm »
AM temp/hr/bw: _/_/85.6
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1600; 1.5g cayn - 1315, 2000; 15g BCAA -1315
Activity: 12.7
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F
Rest day.
Notes:
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1600; 1.5g cayn - 1315, 2000; 15g BCAA -1315
Activity: 12.7
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F
Rest day.
Notes:
671
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 10, 2018, 08:39:55 pm »your squat didn't vanish, your confidence did.don't let these little oscillations (from things like illness) fu*k you up mentally.
fwiw, drugs would just make all of this 1000x worse. imagine your squat vanishing on drugs? which it could.. especially if you've been sick etc. Sounds like a complete train wreck mentally.
also you don't look alien thin.. lol.
if you're feeling weak alot lately, might need to switch up the program slightly & also check diet, ie have some goto strength foods (for me that's steak or lots of chicken wings etc).
i dont think it's just mental but ive def lost muscle and strength. to gain it i had to overfeed myself up to a plump 91-92.5kg (~95kg gym weight) which i wont be doing again b/c of health. drugs might be the only choice i have left if i still wanna achieve my goals.. but idk if i care that much right now. thanks tho
672
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 10, 2018, 02:10:44 am »
AM temp/hr/bw: _/_/84.9
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0930, 1330, 1730; 1.5g cayn - 2000
Activity: 8.5
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F
Training day
BS 6x120(p0), 1x145, 5x125, 5x122.5, 5x120, 5x117.5
Back Xtn 3x6x102.5(PR), 20x25(20kg plate, 5kg vest)
Notes:
I got sick and my squat vanished. If i ever needed a reason to take drugs this is it. Basically worked my ass off for a whole 12 months, didnt miss a session, put in loads of work and all i have to show for it is nothing. Time to order some Clen & Tren cos eat clean train hard dont work. just kidding tho
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0930, 1330, 1730; 1.5g cayn - 2000
Activity: 8.5
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F
Training day
BS 6x120(p0), 1x145, 5x125, 5x122.5, 5x120, 5x117.5
Back Xtn 3x6x102.5(PR), 20x25(20kg plate, 5kg vest)
Notes:
I got sick and my squat vanished. If i ever needed a reason to take drugs this is it. Basically worked my ass off for a whole 12 months, didnt miss a session, put in loads of work and all i have to show for it is nothing. Time to order some Clen & Tren cos eat clean train hard dont work. just kidding tho
673
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 09, 2018, 11:06:34 am »
AM temp/hr/bw: 37/_/_
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1300, 1500; 1.5g cayn - 2000
Activity:
Misc: n/a
Diet Compliance: 32/33
Mobility: T
Skill work: F
Another rest day! Ate a tub of icecream lol. Wasn't worth it, gna start the clock over tmr
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1300, 1500; 1.5g cayn - 2000
Activity:
Misc: n/a
Diet Compliance: 32/33
Mobility: T
Skill work: F
Another rest day! Ate a tub of icecream lol. Wasn't worth it, gna start the clock over tmr
674
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 08, 2018, 05:24:35 am »Notes:
Thankfully my left hip and right thigh seem fine. Those jumps were just hard on me because i was using the stupid crossfit shoes with no cushioning for the first time and also i was taking an akward runnup.
Wow, so you soured on the Metcons? I'm surprised to hear that they lack cushioning. I think they are the perfect jumping shoe.
i feel like when i was using them previously i had become well conditioned for jumping. my mechanics were probably better on landing. That prob still happens if i jump in my normal spot trying to reach the high target but because i was jumping at another place with a really cramped runup i changed my mechanics enough to cause the awkward landings. But i do prefer to jump in normal bball shoes for training effect and only use the metcon for PRs. Also i didnt get as much out of them on the basketball court which i found interesting when i had peaked my jump earlier last year..
675
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 07, 2018, 09:13:10 pm »
AM temp/hr/bw: 37/_/_
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1300, 1500; 1.5g cayn - 2000
Activity:
Misc: right thigh
Diet Compliance: 32/32
Mobility: T
Skill work: F
Rest day.
Notes:
Thankfully my left hip and right thigh seem fine. Those jumps were just hard on me because i was using the stupid crossfit shoes with no cushioning for the first time and also i was taking an akward runnup. Still got the cold but i think the fever part is over at least, now just the gross runny nose / sneezing / etc. It doesn't help the temperature last night was like 5 degrees and im not sure what it hit this morning but it's kinda cold, we dont build our houses here for cold (central heating etc is doesnt exist).
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1300, 1500; 1.5g cayn - 2000
Activity:
Misc: right thigh
Diet Compliance: 32/32
Mobility: T
Skill work: F
Rest day.
Notes:
Thankfully my left hip and right thigh seem fine. Those jumps were just hard on me because i was using the stupid crossfit shoes with no cushioning for the first time and also i was taking an akward runnup. Still got the cold but i think the fever part is over at least, now just the gross runny nose / sneezing / etc. It doesn't help the temperature last night was like 5 degrees and im not sure what it hit this morning but it's kinda cold, we dont build our houses here for cold (central heating etc is doesnt exist).