2014-08-11 training log

Today starts a radically different approach. First, I’ve officially begun my Renaissance Periodization-based weight-loss diet. I started yesteday, actually. So far so good. A few comments on the diet.

First, the diet truly is nothing new in terms of information. If you’ve been paying attention to all the emerging research and much of the established research on weight loss, carb cycling, macro levels, nutrient timing, etc. it’s nothing new, just logically organized and laid out in a manner that’s easier to consume. I think for me that’s the big help here — having someone that knows to help me sift through the mountains of conflicting information out there. Someone that can show me what I need, not just generalized explanations and I can’t quiet dial it in for what I need. I mean, you can book learn and self-teach yourself tons of stuff, but there’s distinct advantages to having a teacher/mentor/coach, and that’s really what I see this as being for me.

Perhaps it’s like why I liked 5/3/1 so much. There are principles, but it starts out with Jim saying “here, just shut up and do Boring-But-Big for 6 months; don’t ask questions, don’t think too much, just shut up and follow this template as-written”. You do that, you get results, and you start to understand the principles. Happened in my martial arts past: just shut up, do these techniques, we’ll talk about principles, and you’ll come to better understand the principles as you do them. So I’ve gotten a lot of “principles” in my nutrition education, but now I just need someone to say “shut up and do this, and you’ll see how the principles work”.

As well, I can eat fruit. 🙂 That’s huge. Sure, there are things you just can’t eat, and other things you have only only eat at certain times in certain portions. But one contributor to past failure is being so restrictive that eventually I just crack. Being able to eat fruit and have some satisfaction of “sweet” on my palette is important to me.

Speaking of sweet…

So I’m to have peri-workout nutrition. Of the list of suggested carb sources, I opted to try Kool-Aid. I think the last time I drank Kool-Aid was as a kid, and I figured hey, this is a way to have a little fun, right? Oh dear lord… it was horrible. 🙂 I mean, it’s all really sugar and fructose, but it’s the flavoring — it’s designed for that “kid sweet” palette, and I’m so far away from that it was just horrible to choke down. 🙂 I’ll finish the small jug I bought, but I’m going to look for other options, maybe just settling on powdered Gatorade or occasionally fruit juices (since they’re expensive).

So, about the lifting.

I’m starting Paul Carter’s Base Building. Why? Because I think it will be suitable for what I’m doing. I cannot go on a strength-building program because I’m working to lose fat. I need to focus on things to help build/preserve mass. BB I think will help me work at lower intensities, more reps, and mitigate the diet. Plus, Paul even says it’s good for a diet because you can better relgulate (e.g. just adjust the weights and keep going).

I kept the rest periods short, about 1 minute between every set. Keep things working, keep things pumping.

I am starting all things in the “phase 1” state of Base Building, and I’m sure I’ll be here a while, which is fine. I could tell by the 3rd work set that my bar speed was slowing and moving every rep explosively wasn’t quite happening. Then of course I started to lose reps. But that’s fine, Paul says it’s rare that someone will start out and be able to finish it; it comes in time.

On assistance movements, I’m trying to look at them more bodybuilding-style, trying to really think about the muscle, isolate and contract the muscle to move the weight, about a 2-1-2 type of tempo with a little squeeze at the peak and controlling and focus all the way up and down. Again, thinking about mass.

If BB doesn’t work out for me over time, I’ll switch to a more body-building-style approach. We’ll just take it as it comes.

One note on the curls. There was a Flex magazine at the gym a couple weeks ago and I forget who did this, some top Olympia bodybuilder (Kai Greene?), but he said he did DB curls in 5’s. So one arm for 5 reps, then the other arm for 5, then back to the first arm for 5, then the other for 5. That’s 1 set of 10. He said he did it this way because he got more focus on the one arm, but then a little longer rest (vs. alternating every rep). I thought I’d try it, and I dig it. So I’ll be doing my curls that way to see if it does anything useful… if nothing else, it cuts out the boredom.

All in all, I’m excited about where things are going.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 1)
    • bar x 5
    • bar x 5
    • 115 x 5
    • 130 x 4
    • 155 x 3
    • 170 x 2
    • 190 x 1
    • 170 x 8
    • 170 x 8
    • 170 x 8
    • 170 x 6
    • 170 x 4
  • Pec Deck
    • 70 x 10
    • 70 x 10
    • 70 x 10
    • 70 x 10
  • Behind the Neck Press
    • 75 x 10
    • 75 x 10
    • 75 x 10
    • 75 x 10
  • Hammer Curls
    • 25e x 10
    • 25e x 10
    • 25e x 10
    • 25e x 8

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