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Author Topic: chasing athleticism  (Read 1464101 times)

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Coges

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Re: chasing athleticism
« Reply #2595 on: February 29, 2016, 12:00:47 am »
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Forgive my uneducated opinion but when you cut at this rate aren't you doing so with complete disregard for any muscle you may have built?
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maxent

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Re: chasing athleticism
« Reply #2596 on: February 29, 2016, 12:05:52 am »
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Quote from: Coges on February 29, 2016, 12:00:47 am
Forgive my uneducated opinion but when you cut at this rate aren't you doing so with complete disregard for any muscle you may have built?

it isnt that high a rate. 1lb/wk is a pretty standard rate? roughly half a kilo a week..
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Coges

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Re: chasing athleticism
« Reply #2597 on: February 29, 2016, 01:24:26 am »
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Quote from: maxent on February 29, 2016, 12:05:52 am
Quote from: Coges on February 29, 2016, 12:00:47 am
Forgive my uneducated opinion but when you cut at this rate aren't you doing so with complete disregard for any muscle you may have built?

it isnt that high a rate. 1lb/wk is a pretty standard rate? roughly half a kilo a week..

Sorry mate. Was looking at the -850 cal/day part.
« Last Edit: February 29, 2016, 01:35:27 am by Coges »
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maxent

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The art and craft of athletic orthoxia in pursuit of windmills -- W1D1
« Reply #2598 on: February 29, 2016, 04:49:08 am »
+1
BS 2x6x102.5
Thick Band TKE 2x30 (PR)
Thick Band Glute Bridge 2x20

BP 2x92.5(LPR), 5x85, 6x80, 7x77.5(LPR)
WCU 6x88.3, 7x85.8
LPD 3x8x42.5 (LPR; reintro)
CROW 3x12x42.5 (LPR; reintro)
CND - TM jog 10 mins @ 7km/hr (LPR; reintro)

BW: 76.05kg / 167.66lb

Notes:
Felt really miserable .. took ages to unrack the bar etc .. was just not there mentally .. i think it's the ketosis fog .. im not sure i shud be fucking with lowcarb diets right now.. but i know they give more fat loss.. but bad workouts just aren't worth it. Hmmm. Will refeed today and revise this low carb thing. I think when i've got under 75kg i'll just switch over to a gentle recomp - that might be a good compromise..

Took a light squat day .. will go heavy weds and hopeful i'll LPR 2x132.5kg.
Nutrition & activity notes:
Even though this is the end of the 3 week block .. and i legit have a right to have a refeed.. and i feel like shit physically and mentally, so it should be the ideal time to do one but i feel undeserving cause i didn't reach 75kg :/ ... and i know that's silly and i shud just go for it and whatever, esp when i was super strict and ate clean and trained hard for 21 days but im still uneasy about it. Already done ~11k fitbit steps just in case i was gna do a refeed that way my TDEE shud be around ~2700 for the day.





update. Compromised and had a slice of banana bread. Went up to 2300kcal for the day. Will do a proper refeed in 3 wks time. But in the meantime nothing changes until i go sub 75kg.
« Last Edit: February 29, 2016, 12:28:16 pm by maxent »
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maxent

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The art and craft of athletic orthoxia in pursuit of windmills -- Day 2/21
« Reply #2599 on: March 01, 2016, 02:08:39 am »
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BW: 76.15kg / 167.88lb

I'm actually really pleased with this weighing .. because it comes after a refeed! So it's possible im close to 75kg once I shed the water from the refeed. Woohoo. Lets see what happens in tmrs weighing.
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LBSS

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Re: chasing athleticism
« Reply #2600 on: March 01, 2016, 08:23:47 am »
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PANIIIIIIIIC!!!!!!!!
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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maxent

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Re: chasing athleticism
« Reply #2601 on: March 01, 2016, 11:52:02 pm »
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Found myself reading a blurry scanned pdf copy of Vladmir Zatsiorsky's Science and Practice of Strength training 2nd edition. I wish i had a book copy but i can't find one that's reasonably priced online. Any other recommendations for books in this vein? I have Yessis "Explosive Plyometrics" which is easier to digest .. still a bit blurry tho haha.
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FP

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Re: chasing athleticism
« Reply #2602 on: March 02, 2016, 03:18:41 am »
+1
Quote from: maxent on March 01, 2016, 11:52:02 pm
Found myself reading a blurry scanned pdf copy of Vladmir Zatsiorsky's Science and Practice of Strength training 2nd edition. I wish i had a book copy but i can't find one that's reasonably priced online. Any other recommendations for books in this vein? I have Yessis "Explosive Plyometrics" which is easier to digest .. still a bit blurry tho haha.

I got a copy of "Supertraining" which is a compilation by Verkhoshansky, Zatsiorsky, Siff off piratebay. It's insanely dense and it has a focus on training as it relates to sport. I have like 20+ pages of notes and I'm nowhere near finished... I should get back to that actually, it's very useful if your training goal is carryover for sports.
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Leonel

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Re: chasing athleticism
« Reply #2603 on: March 02, 2016, 03:47:06 am »
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The last two books I've read where Jim Wendler's "beyond 5/3/1" where he adds some interesting thoughts to the basic 5/3/1 method and dan john's "never let go" also a great book where he talksabout all the things he has learned during his career as a competitive discus thrower, olympic weightlifting athlete and as a coach. I definitely would recommend both of these books! They're very practical and easy/fun to read. I want to read "supertraining" but I haven't found an online/kindle version of it.Do you know where I can pick one up? 😊
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maxent

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Re: chasing athleticism
« Reply #2604 on: March 02, 2016, 04:34:36 am »
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Fk, supertraining is beyond my comprehesion. Pretty sure i have the pdf somewhere too haha. I dont remember the last training book i looked at that was worth a damn though.
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maxent

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The art and craft of athletic orthoxia in pursuit of windmills -- Day 3/21
« Reply #2605 on: March 02, 2016, 04:38:00 am »
+1
BS 1Fx132.5 (rPR; 1.75xbw), 1x127.5, 2x122.5
JS 2x8x155 (PR)
BCR 15x190 (LPR)
Depth Jump 3x6x20"

Push Press 4x65, 5x64.5, 4x64.5
Weighted dunking 5x86(PR), 5x87.5(PR), 6x89.5 (PR)
CND - 10 min @ 9km/hr

BW: 75.7kg / 166.89lb (2016 PR)

Squat notes:
Damn my quads were useless .. i wonder whether it was the TKEs or somethign else? but still got a relative PR so cool. Oh and my JS warmup with 100kg was interesting.. was getting pretty good air.

Conditioning notes:
Skippped HIIT sprints, did TM running instead. See peaking thread for detail.
Activity & Nutrition:
« Last Edit: March 02, 2016, 12:13:39 pm by maxent »
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maxent

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The art and craft of athletic orthoxia in pursuit of windmills -- Day 4/21
« Reply #2606 on: March 03, 2016, 12:34:47 am »
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BW: 75.5kg / 166.45lb (2016 PR)

Ticking along ever so slowly... a lot leaner today than i have been before .. skinfolds are smaller all around which is nice.
Activity & Food log:
Calories   Carbs   Fat   Protein   Sugar   
1,703   102   42   220   36   

TDEE:  10,058 steps, 7.75 km, 2,651 calories
Net:  1703- 2651 = -948 kcal.
« Last Edit: March 03, 2016, 11:12:53 am by maxent »
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maxent

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The art and craft of athletic orthoxia in pursuit of windmills -- Day 5/21
« Reply #2607 on: March 04, 2016, 01:15:26 am »
+3

BW: 75.25kg / 165.9 lb (2016 PR)

Getting close to the 75kg/165lb milestone.  Can't wait to get to the next phase (recomp!!!!) once i'm done with being a consistent sub 75/165. Still aiming to be 74kg/163lb by day 21 too.
Training
Weighted Dunks @ 6 total makes @ 93.2kg / 205.5lb (PR; see notes)
OHP 2x4x60(LPR), 4x3x60

BS 1x127.5, 0Fx136, 0Fx137.5B
RDL 6x140, 6x155 (PR;>2xBW), 8x160 (PR)
BHT 8x140 (PR), 8x152.5 (PR; >2xBW)
WCU 3x100(+22.5kg), 5x97.5 (+20kg), 6x95 (+15kg)
HIIT Sprintsx6 (20s on, 25s off)
TM 10min @ 9km/hr, total of 2.6km in 20 mins
 
Dunking notes:
Ok body was not  really willing to dunk today but i forced it anyways. And i happened to have a camera so i've uploaded a video which will also serve as my BEFORE vid .. will take an AFTER around day 21. The first 3 are my best weighted dunk makes. The rest are bodyweight ones.
Lifting notes:
More PRs on RDLs and hip thrusts. i'm finding these exercises sooo easy to progress.. it must be because i finally found something that targets my strong points (PC strength) as opposed to my weak points (my squats being limited by quads). Speaking of squats, i should have got some PRs today if not for my dead quads :( .. Will make some changes, longer separate post coming later.

Conditioning notes:
Totally forced the sprints and TM run. I knew if i didn't my cal burn for the day wud be around 2500 which is bullshit .. cause i wanted to eat more food .. so did them .. and b00m my TDEE was ~3000 kcal!! Happy about that!
Food & activity log:
Calories   Carbs   Fat   Protein   Sugar
2,396   252   40   249   94   

Activity Totals: 14,939 steps, 12.11 km, 3,045 calories (TDEE)

Net =  TDEE - Intake = 3045 - 2396 = -649kcal.
« Last Edit: March 07, 2016, 08:55:10 am by maxent »
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LBSS

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Re: chasing athleticism
« Reply #2608 on: March 04, 2016, 11:10:36 am »
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my envy, it knows no bounds. two-handed tomahawk off a couple of steps.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

maxent

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The art and craft of athletic orthoxia in pursuit of windmills -- Day 6/21
« Reply #2609 on: March 05, 2016, 12:49:09 am »
+1

BW: 75.2kg / 165.79 (2016 PR)

I had a whoosh! I know this because i woke up twice to go the bathroom to urinate for an inexplicably  long time and i realised my body finally relaxed and let go of some decent amounts of water weight. This is remarkable cause the day after a carb refeed you expect the anabolic bounce and subsequent spike in bodyweight. But that I weighed LESS than the day before is a great sign.

No more fasted treadmill walking or running anymore .. i'm done with that shit, i want a 2xbw squat and I need my quads as fresh and strong as possible not dead from meaningless fat loss junk miles. So that's the change i've made today. Still going to try get my 5000-7000 steps a day on rest days, regardless but it might be a bit hard without using a treadmill. All good.
« Last Edit: March 05, 2016, 12:56:29 am by maxent »
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