It was a day. Not much else to really say.

I did drop the weight on the hypers, because I really focused on moving purely by contracting my posterior chain muscles, really squeezing, and feeling it all. Hurt for sure. 🙂

But anyways, things just chug along.

I will say, I don’t feel like I’m getting enough work on my back. Like I need just one more thing… maybe some cable rows or something. Or maybe rear delt raises. Or maybe some stuff for shoulder rotation. Heck, could be as simple as doing 5 sets instead of 4. Dunno. Just thinking out loud.

Based upon Paul Carter’s Basebuilding

Much better today than last week.

Squats are moving well. I think it’s time to bump the weight up, but I’m going to stay here for one more week, see how it goes, then I’ll move it up 10 lbs.

During deadlifts, I realized I was starting with my weight forward on my toes — the different positioning from the deficit. Relative to my legs, my back is very strong, so doing things like sitting back more put me into a deeper “squat” to start and really changed the pull. Consequently, I dropped the weight down (just did simple plate-math) and that seems like it might be a more productive thing for me for a while — less weight, deficit, and really focus on “squatting the weight up”. No question from the floor is where I need some work because once things get past the knees it’s no problem. My hamstrings reminded me they need work. 🙂 So I’ll stick with the lower weight for a while, keep my big toe lifted up to force me back on my heels more, allow for the deeper starting position, and work from there.

Based upon Paul Carter’s Basebuilding

• Squats (model 1)
  • bar x 5
  • bar x 5
  • 145 x 5
  • 170 x 4
  • 200 x 3
  • 220 x 2
  • 250 x 1
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5
• Deficit Deadlift (model 1)
  • 315 x 3
  • 315 x 3
  • 315 x 3
  • 275 x 3
  • 275 x 3
• Leg Press
  • 165 x 20
  • 165 x 20

Not quite sure what to make of today.

Overall it was an alright session. But I feel like I’m stuck. Is the protocol not working (e.g. I need to switch to model 2?)? Is it because of the diet and I’m just not progressing? Or maybe because I did push much harder during the initial sets that I just didn’t have it left in the tank towards the end? Hard to say right now. But today was what it was.

I know during my bench sets I was pushing faster, more explosively than I had before. So I know that took something more out of me. And when I did the BHP’s, I decided to increase the weight when I was planning this session but looking back I should have backed off on the weight given how the benching went. I did that on the curls and it was about the same tho as last week so… that’s why I wonder was it actually my work? or am I perhaps treading because of the diet? It’s just going to take some time to determine.

Speaking of diet. I hit my first plateau. I’ve been losing at a rate of about 1 lb. every 3-4 days, and I didn’t change weight between this past Thursday to Sunday, so Nick @ RP made a small adjustment that drops me down by about 500 calories a day, which is about right. Basically dropping my fat intake on my off days. All makes sense, and I expect I should be back on the losing train.

I’m having good days and bad days on the diet. Basically it’s a willpower issue. But again, the way the RP diet is set it’s helpful. I mean, the ability to have fruit is a godsend. And with no micro-management of things like artificial sweeteners, yeah, I’ll have a Diet Hansens soda now and again. Some artificial sweeteners give me a headache (tried a couple Coke Zero’s back at the old day job and it never ended well), but the Diet Hansen’s are working well for me. It’s still an adjustment to not eating “a lot” of food, due in part to eating more frequently (thus you need smaller meals) but the lack of carb sources on the off-days also cuts down on the fullness feeling. Sometimes the food is getting boring too, but I’m looking for more ways to help with that.

Granted, this is a hell of a first-world problem. Still, relative to me it’s different and a challenge.

And while I got really down on it this past weekend, I spent some extra time looking at myself in the mirror at the gym today. I saw my shirt bulging where it shouldn’t bulge, and that I pissed me off. But I also saw such potential, like while curling I’ve got these pumped up pecs and delts and tris and bis, and holding dumbbells at your side, it really makes the arms and shoulders stand out. I can envision how awesome things will look — I just have to keep carving away the fat.

So… motivation. Determination. Just a matter of sticking to it.

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 7
  • 170 x 5
• Machine Flies
  • 85 x 10
  • 85 x 10
  • 85 x 10
  • 85 x 10
• Behind the Neck Press
  • 85 x 10
  • 85 x 10
  • 85 x 10
  • 85 x 9
• Hammer Curls
  • 25e x 10
  • 25e x 10
  • 25e x 10
  • 25e x 10

Sleep — the magic elixir.

Been getting more sleep the past few days: going to bed earlier, staying in bed a little later, and forcing myself to take at least 1 short nap during the day. Still could use more sleep, but feeling MUCH better. I know all of this, I think my biggest issue is giving myself permission to take mid-day naps.

And so today went well. No complaints.

Based upon Paul Carter’s Basebuilding

Just because I’m basing my program around Paul Carter’s methodologies doesn’t mean it’s the only thing involved. I reserve the right to incorporate useful things from other areas… like Jim Wendler’s notion of “Jack Shit”. 🙂

Today was one of those days.

I’ve been very stressed the past few days, and sleep’s been lacking too — bad combination. Yesterday was drag-ass out of bed earlier than usual and I did not want to, which is a strong sign of needing more sleep. Went to bed early last night, woke up later than usual this morning (another clue), and could have slept more if I hadn’t felt the obligation to keep my schedule somewhat intact for the day. But all signs pointing to: you’re overworked, get more rest.

And it was evident during the session. Squats didn’t feel heavy, just sluggish. Certainly felt like a step backwards from last week.

So I squatted, then called it. Deadlifts will take a lot out of me, and why do that if I’m already this beat-up and exhausted? I need the rest, and I don’t need to add to my stress/break-down; body needs to heal up.

Speaking of healing up, my Thera Cane arrived yesterday. Oh man… why did I wait so long to get one of these? I immediately went to work on my neck and upper trapezius and within minutes I found myself noticably looser with a better range of motion in my neck. Yes, things were that bad, but hitting all those trigger points and tight spots made an instant difference. I felt myself able to self-manipuate (i.e. “crack”) some of those upper thoracic vertebrae that I rarely can get and the relief was terrific. The ability to direct pressure exactly where you need it, angle you need it, and get the leverage needed to get in there… man, this is a great tool.

Based upon Paul Carter’s Basebuilding

• Squats (model 1)
  • bar x 5
  • bar x 5
  • 145 x 5
  • 170 x 4
  • 200 x 3
  • 220 x 2
  • 250 x 1
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5

What surprises me about this Renaissance Periodization diet is that I’m losing weight but not strength — at least, not yet. It’s not major increases in my strength, but I’m going up a rep or two, feeling generally stronger and better each gym session. That’s not always the case on fat-loss diets. It may be just a timing factor — in 3 months it may not be the case. But for now, I’ll take it. I don’t expect to get stronger or to build muscle mass while I de-fat myself; at best I hope to just not lose any. But well, so far, so good. I’m happy with how things are going. Official weigh-in yesterday was 255 lbs.

Speaking of the diet, one thing the diet requires of me is on my “off days” to walk 1 hour (or some sort of physical activity for a while… so say all day on my feet teaching at KR Training would suffice). While I hate cardio, I’m dedicated to the de-fatting, so I do it. Thing is, while I’m not enjoying it, I think I’m going to appreciate the side-effects. That is, Jim Wendler and Paul Carter go on about how you should do SOME sort of conditioning; Prowler pushes, sled drags, tire flips, hill sprints, whatever… or at least, just walk. I can already tell my conditioning is improving in the 2-weeks of 4x week cardio. I hate the work, but I like the results. Besides, I’m finding listening to podcasts, like ITS Tactical’s Ridiculous Dialogue or Eddie Trunk’s podcast while I elliptical to be nice escapes from the day.

Today felt pretty good. I am feeling more in the groove on things. Can’t complain. Adding more reps, and generally getting stronger. Who can complain?

Oh my shoulder? It’s MUCH better now. Like I said, I have experienced this before and it’s often that something tweaked in my spine and I just need some vertebrae to “pop” and all will be better, but it’s always somewhere I can’t self-manipulate so I just have to wait, massage the muscles in the area, strecth them, etc. to help loosen them up so that things will eventually pop. And sure enough, over the weekend there was a small pop in my upper thoracic or lower cervical area. It was a small pop and I almost didn’t notice it; certainly wasn’t as dramatic a sensation and relief as usually happens. But it was it, and I’m MUCH better now. Still not 100%, but I’m over the hump. I did finally get off my duff and ordered a Thera Cane to help with the massage of that area; have wanted one for years, finally getting one.

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 8
  • 170 x 5
• Machine flies
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
• Behind the Neck Press
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
• Hammer Curls
  • 25e x 10
  • 25e x 10
  • 25e x 10
  • 25e x 10

Given last week’s shoulder injury at the hands of rowing, I opted to take today on the conservative side… just to see how things go.

My shoulder is feeling much better, but there’s still something there. It feels like there’s something in my lower cervical or upper thoracic spine that if it could just pop (knuckle crack), I’d be fine again. But given some of the tightness I still feel in my upper left trap and side of my neck, I reckon until that relaxes and elongates more, the pop won’t come. So I continue to stretch, roll, move, massage, and do other things to help in that area. It will get there.

But there is a part of me that thinks there is some injury to the area. Maybe it started years ago when I was thrown off my motorcycle and landed pretty much on that shoulder… or then all the years sleeping on mhy left side. I dunno. Something does feel properly different, but at this stage all any doctor would tell me is to take it easy and rest and let it heal — after spending thousands on an MRI and other crap. So, I’ll just continue to take it easy.

Aside from that tho, the session went alright. Opted to do regular barbell shrugs instead of Meadows shrugs, just to see how my shoulder played; didn’t like it at first, but as I went on things felt better. I am hoping that some direct work and increased blood flow to the area will be helpful for the healing.

Based upon Paul Carter’s Basebuilding

I can’t quantify if I’m stronger, but I am more adapted to the workload (which of course leads to strength improvements, in this case).

Whereas last week kicked my ass, today was much better. Squats were completed with good form. After the last set of deadlifts I didn’t realize it was the last set and I was still readyt to do more. No pausing on the leg pressing. So I’d say I’ve improved in terms of adapting to the workload. So that’s good.

Squats went well. If I’m understanding Base Building correctly, the 3 models aren’t a means of progression but rather a means of finding a model that works for you that allows you to progress. So you don’t do model 1, then 2, then 3, rather you start with 1 and if it works for you and you progress on it then just stick with it; if you see no progress, try model 2 and see if that template provides the proper stimulus to allow you to progress, etc.. So while within the model, once it gets really easy, then you stick with the model and just up the weight. How easy? Well, once it starts to feel easy, stick with it a couple more weeks — make sure you didn’t just have a 10% day, make sure you really have milked it, make sure there isn’t perhaps some progression still left in there (maybe small, but still something). If it is really solid and easy and remains so after a couple weeks, up the weight and keep going.

So in that vein, squats I think may wind up with a bump in a month or so. The 175 5×5 is feeling really good, but I know I haven’t tapped it out yet. I probably started lighter than I was capable, if I can handle it this well so quickly. But that’s fine; better to start light and have progress.

On deadlifts, halfway through I realized I had just been doing the movement, not applying C.A.T.. So the last 2 sets were done that way, and I just have to not forget to apply that principle to my deadlifts.

All in all, felt alright today. Happy.

Based upon Paul Carter’s Basebuilding

• Squats (model 1)
  • bar x 5
  • bar x 5
  • 145 x 5
  • 170 x 4
  • 200 x 3
  • 220 x 2
  • 250 x 1
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5
• Deficit Deadlift (model 1)
  • 315 x 3
  • 315 x 3
  • 315 x 3
  • 315 x 3
  • 315 x 3
• Leg Press
  • 135 x 20
  • 135 x 20

First, diet report: down 5 lbs. in my first week.

But that’s the thing, first week. The lack of carbs is going to cause a more dramatic initial weight loss because of water and bloat loss. How much fat did I lose? Hard to say at this point, but hopefully 1-2 lbs. of that is fat and not just bloat. Still, this is normal and “on track” for the first week.

So far so good otherwise. I do appreciate the simplicity and flexibility of the program. Yes there are lines you have to color within, but those lines aren’t so crazy restrictive (and aren’t too far off from how I normally eat; someone that lives on Sonic, Whataburger, and prepackaged grocery store food will have a more drastic adjustment). Other programs I’ve tried had me going nuts after a week, but I’m not crazy… yet. I think this coming week will be telling, because I woke up this morning craving carbs like crazy. I did just spend the past week somewhat carb deprived, and just had 2 days in a row of no carbs, so I’m not surprised my body is saying to me “What the hell have you been doing? Feed me, damnit!”. My breakfast this morning had an apple, nectarine, 1/2 cup of oatmeal, 1 tomato (and 40g whey) and I just inhaled it. So, this week might be a little more nuts for me as my body learns to adjust, but I hope it’s like any sort of extinction burst — it gets worse before it gets better, and that I’m starting on the worse phase now and that it will in fact get better in the coming weeks.

BTW, while I hate eating chicken breasts, I found what might become a livable solution. I can buy these 5 lbs. bags of frozen, raw, deboned chicken breasts at the store. Heat up the Weber grill to about 375º, throw the frozen breasts on the grill, cook for 60 minutes, done. Advantage? Much easier than trying to cook that much in the kitchen, less time consuming. I can also throw on some wood chips to smoke and add a lot of flavor to the meat. Halfway through the cooking, you turn them; so at that time I brush the breasts lightly with some olive oil and lemon juice. Yes, this turned out chicken breast meat that didn’t suck.

Also, Tony Chachere’s creole easoning? Great seasoning, but do NOT use it as a rub. Gonna be choking down some salty-as-hell fatija meat this week too. I’m glad I opted to cook a bunch of brown rice as a primary carb source for this week — will help cut the saltiness.

Yes, I’m trying to cook a bunch of food on Sunday, to facilitate eating the rest of the week. Never done that before, so we’ll see how it goes. But at least looking at the past week, it was sure handy.

Enough about diet! On to the lifting.

First, my left shoulder is still not 100% from whatever I did this past Friday. It’s MUCH better, but it’s still going to be a few days. Nevertheless, lifting today seemed fine but I was willing to can it in the name of shoulder health if needed. Thankfully that wasn’t necessary.

The lifting itself felt good. This program is certainly an ass-kicker. I also think that doing bench work on Monday is going to be a good thing. I normally like to squat on Monday, but I think if the diet continues like it does (2 days in a row of no carbs), that squatting on Monday would be too much. I was feeling drained today, but I certainly perked up as the session progressed. I felt really good with the BHP.

Only got one more rep, in total, in the bench work sets compared to last week. So not much progress, but progress is progress. I also felt more comfortable today with the program. So we’ll see how progress goes. Liking things so far.

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 7
  • 170 x 4
• Machine Flies
  • 75 x 10
  • 75 x 10
  • 75 x 10
  • 75 x 10
• Behind the Neck Press
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 8
• Hammer Curls
  • 25e x 10
  • 25e x 10
  • 25e x 10
  • 25e x 8