2015-01-01 training log

Hrm. I don’t know what to do about my pressing.

I’ve been pretty stagnant on my pressing for some time now. Granted, I’m not trying to really grow this lift, it’s just assistance work. But still, everything else goes up and this just remains stuck, maybe even regressing a bit. Like on the 4th work set, the last couple reps were true grinders — barely got the 8th rep to lock out. Consequently I was tapped for the 5th work set and barely got 3. I did a couple more rest-pause, but still. Why has it been hanging this way for weeks? I’m not sure how to change things up to break through this. Thinking on it.

Otherwise, things chugged along fairly well.

Weighed in at 235# this morning too. Down…down…down.

Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 105 x 8
    • 105 x 8
    • 105 x 8
    • 105 x 8
    • 105 x 3/2/2 (rest-pause)
  • Upright Rows
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
  • Polquin-style Side Laterals
    • 20e x 10
    • 20e x 10
    • 20e x 10
  • Face Pulls
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
  • Close-Grip Bench Press (350 Method)
    • 115 x 23
    • 115 x 15
    • 115 x 11
  • Triceps Pressdowns
    • 60 x 15
    • 60 x 12
    • 60 x 12
  • 2014-12-30 training log

    Again, I threw caution into the wind and just upped the weights. I don’t regret it.

    I do regret forgetting my knee sleeves tho. 🙂

    So I bumped up the weights another 10#, recalculated and away I went. What gets me is hitting 285 fairly easily and without a belt — it wasn’t too long ago that number was tough WITH a belt, and a better set of knee and ankle joints.

    The work sets @ 200 worked well. I really focused on keeping my upper body tight. One thing I’m trying to correct is how I come out of the hole. Two things. First, I’m thinking back to Starting Strength and “leading with my hips/ass”. That when I start my descent, I break at the hips first followed almost immediately by breaking at the knees (it’s almost simultaneous, but certainly the hips break first). Down I go, then when I come out of the hole lead with my hips/ass coming up first but NOT so much that I bend over (shoulders/bar remain at the same place while the butt rises… no everything goes up, just the hips lead the motion). Second, that I keep a little bit of forward lean in my back. What I’ve found myself doing lately is trying to correct so much for lean forward that I’m too upright… it starts to feel like I’m front squatting. Not really, but that’s the feel of it. I’m trying to drive the head back a lot, really get the torso upright, but it’s too much. First, I’m just not as strong this way (who front squats more than they back squat? if you will). Second, it’s moving the bar back behind my center — the bar isn’t remaining properly centered over the mid-foot. I think those mild corrections in form helped move everything really well today. I mean, doing the 200 work sets today felt better, easier, more powerful (more C.A.T.) than then 195 work sets last week.

    That all said, I did leave the house without my knee sleeves (just forgot to pack them). I still can’t say for 100% sure if the knee sleeves truly help me or not, if it’s just a placebo. But I certainly do feel better with them, and seem to have fewer knee issues in the gym with them on. I don’t think they give me any help with the weight moved (not like tight knee wraps), but whatever they are giving me — even if placebo — seems good.

    Stiff-legs continue to be a light thing, as I work on ensuring I get technique right. I still find myself sometimes bending more than pushing the hips back. There seems to be a sweet spot where I’m really feeling it in the hamstrings vs. just moving the weight. I hit it sometimes, and am still zeroing in on it. It’s coming along tho.

    I’m also going to try to up the volume a bit on the calf raises. They seem to be happy with the standing raises, a little heavier and fewer reps (i.e. 10 reps instead of 20), and then like 5 sets. We’ll see how it fares long-term.

    All in all, good day.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 165 x 5
      • 190 x 4
      • 225 x 3
      • 250 x 2
      • 285 x 1
      • 200 x 5
      • 200 x 5
      • 200 x 5
      • 200 x 5
      • 200 x 5
    • Stiff-Legged Deadlift
      • 195 x 8
      • 195 x 8
      • 195 x 8
      • 195 x 8
      • 195 x 8
    • Leg Press
      • 135 x 20
      • 135 x 20
      • 135 x 20
    • Standing Calf Raises
      • 65 x 10
      • 65 x 10
      • 65 x 10
      • 65 x 10
      • 65 x 10

    2014-12-29 training log

    I know I wanted to move faster, but eh… I bumped up the weight. I think that was better, because I realized a few things from it.

    First, I bumped up the weight because… I could. I actually felt like it was an alright thing to do, in line with everything. I continue to enjoy the fact I’m losing fat but still growing in strength. The strength gains are MUCH slower than normal, but hey, progress is progress, especially since I’m dropping the fat pretty well.

    Second, I’ve had this issue with my butt coming off the bench, especially when I get leg drive going. For some reason today I did something different…. something that’s been known about forever but for whatever reason I didn’t apply it in this context until this morning: I lifted up my big toe (well, all my toes). When I did this, it really helped to keep my leg drive force going “back” in a plane parallel to the bench, and not so much force going “up” which would cause me to lift my butt off the bench. This made all the difference in the world in terms of leg drive. No idea why I didn’t apply this “lift the toe” in this context before but well, better late than never. I’m going to have to play with it because it did change a lot, how things felt, and I’m going to have to adjust my setup because I was driving myself off the end of the bench. But hey, I’ll go with this emotion.

    Third, I am tossing around the idea of using DB’s for the inclines, as it may be nicer on my shoulders.

    Fourth, on my assistance pressing work (maybe should do it on all my pressing work), going to full lock out. Yeah, you get in a groove and you go to extension but not a full lock. I noticed while doing dips that going to that full lock did a bit more of a number on my triceps. I may not do it on everything, but certainly dips and other things that really can stress my triceps, keep some more tension on the triceps and squeeze them at the top, etc…. yeah.

    Fifth, the Polquin Flies don’t feel like they really work me, so I keep thinking about dumping them. But then I do them and gee if I don’t think they are helping my shoulders out, to really strengthen and prehab things in that area. Frankly, I think that’s more important than a “nice pec pump”, y’know? so I will continue with them.

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 2)
      • bar x 5
      • bar x 5
      • 120 x 5
      • 140 x 4
      • 165 x 3
      • 180 x 2
      • 205 x 1
      • 215 x 1
      • 205 x 5
      • 205 x 5
      • 205 x 5
      • 180 x 5
      • 180 x 5
      • 180 x 5
      • 145 x 13 (AMRAP)
    • Bench Dips (between benches)
      • BW x 12
      • BW x 12
      • BW x 12
      • BW x 10
    • Incline Press (350 Method)
      • 85 x 17
      • 85 x 12
      • 85 x 12
    • Polquin Flies
      • 12e x 12
      • 12e x 12
      • 12e x 12

    2014-12-16 training log

    Oh yeah…. carbs are good. 🙂

    Yesterday being Christmas, I took a break from the diet. Generally stuck with the plan, but I had no reserves about having 2 slices of my wife’s awesome apple pie, and partaking in some of the confections baked, prepared, and given to us by friends and neighbors. I also had a little bit of cheese, which I haven’t eaten since I started on The Defattening Project back in August.

    You’re never going to look back on your life and wished you had dieted harder. But you will wish that you had loved more, risked more, and laughed more. Put your “training and diet” aside for a day (or even two!) and put life first for a while. – Paul Carter

    That said, today I’m back on the Train to Loserville; in fact, tightening it up just a bit. After I have my oatmeal (which I’m eating as I type this), no more carbs the rest of the day. Then Sat/Sun will be the normal carb-less days, so that should fair well.

    I also got to nap… huzzah!

    Given the carb-loading (ha ha), I knew today would be pretty good, and sure enough it was. 🙂

    Chin-ups are coming along quite well. The general plan is to just do them, multiple sets, and as many as I can cleanly do, and strive to have the total done be more than last time. Don’t struggle out another rep if it can’t be clean, save it for the next set. Things are getting better. I also am sneaking in a few chins on other gym days, nothing serious, but at some point I’ll just hang from the bar and do a couple. Like I said, there was a time when 5 was a great goal, and of course I still want that. But whereas before 10 was never a thought, now 10 is a goal. Thankfully my shoulders are not complaining so much about the chin-/pull-ups. Basically I’m fine with the modifications to the chin-ups to make this happen (e.g. I do not go 100% down to a dead hang, close but not enough to let my shoulders get “out of joint”, if you will; grip width is slightly less than shoulder-width).

    Everything else went pretty well.

    One thing I’m discovering about biceps work is that I can crank it out. The reps get slow, but I certainly can keep cranking out fairly strict reps long after I think I can’t. And so I’m doing that… just keep going, even if it’s slow, and don’t stop until the muscle really can’t lift it any more. Then today after the 350’s I did a drop set going to 30 for AMRAP then 20 for AMRAP… only got like 6-8 reps each time, but whatever. Just focused on contracting the muscle. I’m starting to think that for direct biceps work I need to have something “compound and heavy” that taxes things well, then something that’s higher reps, and in both cases focus on the contraction and just keep going because there’s more in the tank than I’d think… and that seems to work things out nicely. Not sure how it’ll parlay into growth and strength given I’m not focused on that right now, but at least it makes me feel like the muscles are getting worked.

    Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 4
    • BW x 3
    • BW x 2
    • BW x 2
    • BW x 2
  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • BB Shrugs
    • 205 x 12
    • 205 x 12
    • 205 x 12
    • 205 x 12
    • 205 x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Hammer Curls
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • BB Bar Curls (350 method)
    • 45 x 18
    • 45 x 15
    • 45 x 15
  • 2014-12-25 training log

    Yeah I know — it’s Christmas Day, but I can still go to the gym can’t I? 🙂 I mean, all I want for Christmas is GAINZ, amiright? 😉 Well for me, negative gains… defattening is the goal.

    I mean… press day… I could make some sort of pun about “lifting Him up” or something. 😉

    I feel a bit stagnant on the pressing. Not sure why. Could be that I’m coming off a no-carb day, but I don’t think so because the assistance work always goes so well (and I should be even more spent by then, but maybe the peri-workout carbs have kicked in by then…. /shrugs). To try to make up for it, I did the last set rest-pause to get a little more in.

    Otherwise it is what it is. Bumped up weights, and just trying to do what I can to progress.

    Merry Christmas!

    Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 105 x 8
    • 105 x 8
    • 105 x 8
    • 105 x 8
    • 105 x 5/2/2 (rest-pause)
  • Upright Rows
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
  • Polquin-style Side Laterals
    • 20e x 12
    • 20e x 12
    • 20e x 10
  • Face Pulls
    • 65 x 12
    • 65 x 12
    • 65 x 12
    • 65 x 12
    • 65 x 12
  • Close-Grip Bench Press (350 Method)
    • 115 x 21
    • 115 x 15
    • 115 x 10
  • Triceps Pressdowns
    • 60 x 15
    • 60 x 12
    • 60 x 10
  • Lessons in Perseverance and Patience

    Youngest and I went deer hunting again.

    When we tried about 2 weeks ago, the hunt was not successful. However, a lot of good things came from it. Best of all, it just meant we had to go out to the field again, spend more time with each other again bonding and building memories. Gee, horrible thing. 😉

    And so, we set out again.

    We started pretty much the same way: waking up at a very early hour, rolling to the property, setting up and sitting down. We set up in the same place as before, because I know deer show up in that area.

    Well, they’re supposed to.

    The Morning

    We spent 4 hours in the stand… with nothing. I mean, it was deader than last time. The most exciting thing was a bird landed on a bush in front of the stand, and we saw it poop. Yeah… that was the highlight of the morning.

    After our patience and bladders reached their breaking point, we got out of the stand, headed up to the house, and relaxed a bit. Had made prior arrangements to have lunch with a friend (Deputy Rudolph), so let him know that we were ready to go. Well, since he was on duty and working, I expected a little wait in case he was dealing with something. Sure enough he was. So we waited a bit, then headed up to Elm Creek Cafe, only to find out it was closed on Mondays. Rearranged plans, went into the town of Giddings. Alas, Deputy Rudolph hadn’t even started the work detail he was on, so there was more waiting. Eventually he finished and was on his way, but then got stuck at a railroad crossing. It took him a while before he showed up. Meantime, we sat in the truck, in the parking lot of the restaurant, and watched many people arrive, enter, eat, then leave… while we continued to sit. I’m not mad at things, not his fault for the timing of it all. But… it was just another case of waiting, and waiting. Still, lunch was really good and it was great to see him. We had a long lunch, talking about all manner of things, including Youngest getting to learn a little about the realities of police work.

    The Return

    After lunch, we headed back to the ranch. Karl had suggested we could pass some time by taking one of his .22’s and going squirrel hunting. I’ve never done that, and Youngest was hip to the idea. But it was pretty clear he was hip to it because 1. we had seen lots of squirrels, 2. it seemed to him like his best chance to get SOMETHING.

    But it wasn’t to be.

    As soon as we pulled into the ranch, a very nice doe ran literally right in front of my truck in the big pasture. ARGH! I didn’t bring my rifle because I have this thing about leaving valuables in the car, and I didn’t even just leave it in the house… no… I had locked it up in the safe. I ran into the house, opened the safe, grabbed the rifle, then ran back out to the pasture. I figured the doe might slow down once she hit the treeline.

    We hoofed it through the double-gates into the pasture. As I reached the end of the first fenceline I looked north to scan down by the fence and treeline there towards the stock tank. Sure enough, I saw her right there at the fence about 200 yards away. I rested the rifle on the big corner fence post and as I was finding her in the scope a huge RUMBLE scared her off. Seems the fence repairs guys were out at the far south end of the property, probably what flushed her out in the first place, and as he started up his truck engine it scared her off. Damnit. We hoofed it through the pasture down to the gate, to circle around the stock tank – maybe she was just inside the woods, maybe at the water. Alas, nothing. We headed back to the house to properly prep. I decided to go ahead and just sit in the stand because hey… deer are there, and we certainly have no chance at one if we’re not in the stand.

    The Afternoon

    Yes, we got into the stand early, probably earlier than truly needed. But you just can’t know when the deer will be out, and if we’re going to sit around and wait, might as well wait in the stand.

    And… the boredom sunk in again. Making it worse, a good lunch digesting, unseasonable warmth (it got into the low 70’s), and facing west with the afternoon sun coming into the blind onto our dark-colored clothing… and yeah, we were both nodding off.

    But here’s one change we made.

    While sitting in the morning, I kept looking at the lay of the land. We weren’t in the best spot. Yes, it was a good spot from a “being camouflaged and blending in” perspective, but we couldn’t see all that we needed to see.

    Here’s a map:

    This morning (and all hunts prior), we set up around the the green dot. This was at a high point, altitude-wise, and gave very good sight north and south, which game cameras and observation of deer movement told us this strip was very productive. This was also a nice spot because it was up in a clump of bushes and trees so you blended in pretty well. But notice, all you can really see is north and south.

    On prior hunts I had scanned the area looking for other positions, but nothing really gave us as good a vantage point. Sure better camouflage, but worse sight lines. I always looked at it tho from a perspective of “remaining hidden”.

    This afternoon tho, I said screw it. Well, I actually said that after we finished up in the morning and before we went to lunch I moved the blind a bit north. The blind was totally out in the open, but we had a MUCH better vantage point on all fronts. To the south, it wasn’t as good as we had before, but it was quite adequate because if a deer was blocked by that tree/bush clump, it would just be a matter of time before they moved out. To the north, we were slightly higher and saw northward much better. But the most significant was to the west, as you can see by the red arrow.

    I started to have a feeling that the deer were moving but NOT along the normal trail. Too open? Smelled us? the winds were coming from the south, so any deer to our north (normal movement pattern was starting north and moving south) obviously would smell us. Who knows why, but I just got a feeling that given all things I had observed and considered, they were moving, just behind the trees.

    My hunch paid off.

    My Mistakes

    Around 5 PM I see a doe poke her head out from behind the trees, basically where the red arrow ends. She starts walking right towards us.

    Of course, I get all excited! Youngest knew to be still, move slow. He watched over my shoulder (he was sitting behind me in the blind; got to know the back of my head really well). But me? My heart was racing, my breathing was deep, and I was just all worked up. Not even so much because it was a deer and finally our opportunity, but because man… I really wanted this for Youngest.

    There is nothing wrong with making a kid learn to wait. But there’s a balance to be had, because if all they ever get is waiting then they may well lose interest and all is lost. I really wanted Youngest to finally have his chance to see how everything goes down. I was really worked up and I guess nervous and stressed that this is it… but we might lose this chance…

    And so, I rushed it.

    The shot was NOT steady. I knew it wasn’t. But I was too afraid to miss the chance.

    Well, I missed the deer.

    From how she ran off, the lack of any subsequent noise, I knew I had flat out missed.

    And I was angry with myself. Angry because I rushed it. Angry because I risked taking an unethical shot. Angry because I may have lost our sole opportunity. Angry for so many reasons. And I made sure to vocalize it to Youngest, not that it was his fault or anything, but I’ve never been anything but honest with my kids and even them seeing that “even Dad” can screw up, I think is important. That we’re human too, and here’s how to deal with it, y’know?

    Still, I told him that we wait, because if she’s dead she’s dead, and if not well… sometimes they come back.

    Sure enough, she did. About 5-10 minutes later she poked her head out of the same spot. I got her in my sights, perfect broadside shot. But this time I told myself to take another deep breath and steady myself. As I did that, her head shot up, major alert position, and she bolted. I swear I never have seen a deer turn tail and just sprint away so quickly.

    Damnit #2.

    It was interesting to show to Youngest how sometimes you have to wait, but if you wait too long, the opportunity could be lost. It’s truly a strange game and balancing act.

    I slumped back in my chair.

    Then… we heard snorting.

    There was another deer stamping feet and snorting hard at us. If you look at the map, there’s a clump of trees/bushes between the red and yellow lines, close to the red dot. The deer was just behind that clump. No ability to get a shot, but you could see the deer easily being mad, snorting, fading back a bit, but not heading off. I figured to bring the rifle up and be ready because if she was there, likely she was going to emerge somewhere. I had Youngest watch her movements to see if he could pick up on direction — he was doing really well tracking her movements through the scrub, so I told him to let me know if she was going north or south.

    North.

    And then, she stuck her head out from behind the trees, about at the end of the yellow arrow. She was quartering towards me and just standing there. I was steady, slow smooth press, and that was that. Youngest watched the whole thing, saw her jump, reported that her front leg “swung around like Jell-O”, and that was pretty clear that between what I saw in the scope and what he saw, that she was taken cleanly. She ran about 50 yards to the yellow dot, and we found her under a tree.

    Biology Lesson

    Now began the next phase: cleaning and processing. 🙂

    Of course, I did most of the work here, but Youngest helped. He helped me put her on the back of the truck, helped by holding her when it was needed to keep her steady. He’d keep the truck bed lights running and other things I needed.

    And he got quite a lesson in how the body works, seeing it all up close. He didn’t want to touch any internals, but he did of course hold the body, feel the warmth, and well… it gains you a big respect for life.

    He got to see how the organs are hooked up and how things work. He did also see how the organs can easily be stopped. He saw the entry would, the exit wound, and what a bullet can do. I could tell it was a sobering moment for him, which is good. Respect for such things is important, and Hollywood will never teach you that respect – only direct experience can.

    We processed a fair amount of meat. As you can see from the picture, she was a nice-sized Central Texas whitetail doe. I was surprised at the meat I was able to trim off her, because yeah… we waste nothing. All the edible meat I could trim I kept. Everything else was left to feed the coyotes and the vultures, because they need to eat too. The ground was nourished by nutrient-rich blood. Really, it’s how nature works, that whole “circle of life” thing.

    Youngest learned a lot.

    Lessons Learned

    One thing Youngest struggles with is being patient, so I think this whole thing was a big lesson to him about being patient. And how patience will pay off.

    It also teaches about perseverance, because we had to keep trying. When he wanted to zone out and stop scanning for deer, I’d tell him to keep working because you never know. One moment you see nothing, then it’s like the deer appears out of nowhere. Sure enough he saw that.

    He wanted to rush out and find the deer after my first shot, but I told him not to because they’ll often come back. Sure enough they did, you just had to wait.

    Oh, there were so many things learned. Little things, big things. From what might have been an insignificant moment, to the overarching issues of “waiting”. There’s just so much to gain here, I can’t detail it all.

    Often times the bigger things you get out of life come from the work, not the end achieved. I will be curious to see how 5-10-20 years from now he will look back on this time and how it perhaps affected him. I hope it will be great things.

    For me? I’m still not fully sure all that I was to take from this experience, but I can tell you one thing.

    After I missed the shot, then missed the opportunity, I was so down on myself. But then after we took the deer, just before we left the stand Youngest stood up and put his arm around me and said, “See Dad? Don’t be mad at yourself. It all works out.” Yeah… I choked up a bit. That was money, right there. 🙂

    We had a great adventure. Oldest and Daughter always have pretty straightforward hunting experiences. This time with Youngest was unique, and even his siblings recognize how cool it was. Even tho he didn’t take the deer, it was still his first time for the experience. I think he’s hooked. I don’t consider this “my deer”, I consider it “our deer”, because I know I couldn’t have done it without him. Thanx, son.

    2014-12-23 training log

    I’m liking where this is going.

    So I recently modified the squat/leg day to try to be nicer to my knees but also up the “work” done for The Defattening Project.

    Squatting goes well… tho today I gotta say it was a little disconcerting to hear the grinding of my left knee over the music in my earbuds. Gah. I wonder about bumping up the weight… but I even wonder about going to “model 2” because of being “more work”. But honestly I’m not sure it’s enough work in terms of the way I want to go. So instead I’ve also tossed around the thought about adding in an AMRAP set or like a 8-15+50% set at the end. Not sure yet, as I want this current change to settle in a bit first.

    The Stiff-Legs are working well, tho I’m still finding the right weight to use. 185 was good, and I’ll probably go 205 next time. Getting closer. I do have to remember to allow my knees to bend a bit, otherwise I’m getting better about form here. Key is certainly to push the hips back.

    But so far, so good. Just going to continue to refine these changes, see where they take me.

    Random aside. I hear Paul Carter is working on a new eBook on mass building. Maybe it’ll be out when I’m done with The Defattening Project and I can jump on it.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 160 x 5
      • 185 x 4
      • 220 x 3
      • 240 x 2
      • 275 x 1
      • 195 x 5
      • 195 x 5
      • 195 x 5
      • 195 x 5
      • 195 x 5
    • Stiff-Legged Deadlift
      • 185 x 8
      • 185 x 8
      • 185 x 8
      • 185 x 8
      • 185 x 8
    • Leg Press
      • 135 x 20
      • 185 x 20
      • 135 x 20
    • Standing Calf Raises
      • 65 x 10
      • 65 x 10
      • 65 x 10
      • 65 x 10

    2014-12-22 training log

    Gotta do what you can, when plans dictate.

    Today’s gym session was abridged (on the fly) because I’m going deer hunting. So waking up at OMG:o’clock to still get some gym time in, and if you know about hunting you’re getting up at OMG:30 to get into the blind well before sunrise anyways. But, you do what you gotta do to keep schedule.

    That said, I had to abridge things a bit because it all came down to time. My intent then in abridging was to do things that still “got a lot of work in”. So I did that AMRAP set, then followed with a 50% set. Went to the 350-method inclines. And if I had time, would have just done bodyweight dips until my arms fell off, but I ran out of time.

    Normally in a case like today I would have done the Wendler “jack shit” approach, but The Defattening Project calls for as much “work” as possible so… there we go.

    In other news… I’ve been sitting stagnant at my weights on bench and squat for a while. I realized that I’ve just been “moving the weight”, not exploding, no C.A.T. going on. Not sure why, but probably because the past few weeks I’ve been more focused on diet and “getting work done” than trying to progress the weights. Now that I think my body is pretty well adjusted to the depletion, I’m going to try to get back on C.A.T. because I do feel the weights are moving better, but not enough to bump the weights up — but I want to. So, going to get back on that train again.

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 2)
      • bar x 5
      • bar x 5
      • 120 x 5
      • 135 x 4
      • 160 x 3
      • 175 x 2
      • 200 x 1
      • 210 x 1
      • 200 x 5
      • 200 x 5
      • 200 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 145 x 16 (AMRAP)
      • 145 x 8 (AMRAP-50%)
    • Incline Press (350 Method)
      • 95 x 12
      • 95 x 12
      • 95 x 12

    Fitness Stuff – How did 2014 go, and what’s up for 2015

    Yeah… it’s that time of year for looking back and looking ahead. While I don’t really put much stock in things like “new year resolutions” (because why base things around a particular rolling over of the calendar? make resolutions all the time!), it’s still a convenient time to look at things.

    2014

    The big goal of 2014 was to be less fat. At the end of 2013 I had satisfied some lifting goals, so it was onto the fat-loss. However, various things cropped up and I didn’t start out on the right foot… to speak.

    A big problem for me was a respraining of an old ankle injury, which put me on the shelf for a while.

    Lift-Run-Bang

    In dealing with that injury, I opted to change my programming. I had spent over 2 years following Jim Wendler’s excellent 5/3/1 program, and figured it was time for a change. I had given heavy consideration to The Cube Method, but as that’s very much a serious powerlifting program and I couldn’t do that while down with the injury, I looked elsewhere.

    I settled on Paul Carter (of Lift-Run-Bang fame) and his programming. I figured that would give me more flexibility to cope with the injury, it would allow me to deal with the fat loss, and hey… Paul’s a pretty solid guy and why not explore his work.

    Long story short, I did his stuff for a while, focusing on his “mass building” type approaches, and eventually finishing with a Strong-15 cycle. At the end of that cycle (in August) I actually set my all-time best PR’s:

    • Squat – 325 lb.
    • Bench – 250 lb.
    • Deadlift – 445 lb.

    It’s not a huge improvement over the prior PR’s set at the end of 2013, but given the injury, the long rehab, and my constant struggle with mixed goals well… it was still pretty cool.

    Alas, in all of this I had failed at my primary goal: fat-loss.

    In fact, I became the heaviest I had ever become: 265 lb.

    The Road to Loserville

    The whole fat-loss thing just fell by the wayside for whatever reason.  Honestly I don’t recall all the reasons why, but it did.

    Then one day I stepped on the scale. I was floored to see 265 lb.. I knew my clothes were getting tighter and other things weren’t feeling right, but I was kinda ignoring or denying or something.

    But either way, that happened, and I was pretty appalled with myself.

    I wanted to finish out the Strong-15 cycle, but I even cut it short because well… yeah, it was bad. I then got on the ball and contacted the guys from Renaissance Periodization. I had heard nothing but high praise and tons of success stories about RP. They understand lifting, they understand diet, there’s science, there’s simplicity, there’s reality. Really, there was no reason to not give this a try. I had tried diet on my own numerous times, achieved some sort of success, but just too much fail. So, it was time to ask for help.

    I’m glad I did.

    As I write this, I weighed in at 237 lb., and I figure by the end of 2014 I’ll be at least 235. Whatever the number winds up being, it’s good enough to say “lost about 30 pounds over the course of about 5 months”. That’s pretty good.

    Yeah, I have eaten more chicken in the past 5 months that I ever cared to. But that’s how it goes. I’m willing to put in the work, because I really want to shed this flab. So far I’m happy with my progress. Oh sure it’s a little slower than I want, but anything less than “instantaneously at 5-10% body fat” is too slow. 😉

    The focus is of course the fat loss. Still, I lift because some sort of exercise is needed. I’ve been following Paul Carter’s Base Building program since I started on the diet. I think it’s the right program for me to follow right now because I can put a lot of regulation into it, I can formulate it as needed. It seems to be helping me maintain my muscle mass and my strength, maybe even increasing strength slightly. It also provides a lot of work, which is helpful in the simple need to burn calories. All in all, I’m happy with the program.

    2015

    The primary focus going into 2015 remains fat loss.

    Where do I want to end up? It’s hard to quantify, but I’ll know it when I get there.

    For calculation purposes, I’ve been using 215 lb.. When I started, I estimated my body fat and then what it would mean to get to a leanness I desired. 215 seemed to be the right place. It may not wind up there: it may be 225, it may be 205, who knows. Really, the number isn’t important, it’s merely a guidepost. I know how I want things to look and fit: I don’t want to see the flab around the middle, the muffin-top. It’d be nice to see more muscle definition, which doesn’t just mean “abz”, but things like that separation between the bottom of the deltoid and top of the biceps/triceps when the arm hangs — so it looks like muscles, not just a smooth arm with perhaps some gentle curves in it. Yes, the stomach should be flat — when the shirt hangs down over the torso, it should be pressed out from pecs, not gut. That sort of thing.

    I’ll know it when I get there, and then probably have to go a little further.

    Or another way to put it. If you go to Renaissance Periodization’s website and look at their results/testimonials, heck… I’d be happy to look like many of the people in the “Before” pictures! But I’m expecting that when I get to that point, I’m probably going to want to continue on to join the ranks of the “After” pictures.

    If I’ve got about 20 lbs to go towards my guidepost at the rate I’ve been going, I expect at least another 4 months of work. But honestly, I expect it’ll be even more than 4 months to get me where I want to go. We’ll see tho… one step, one pound at a time.

    Once I get down to where I want to be, I expect I’ll want to start back on the “embiggening” process. I do think there’s a fair lifestyle change that came with the diet here, and I just don’t want to throw it all away. But I will be able to live a little more  (meaning: less chicken, more steak!). I expect as I ramp back up to a bulking-style diet that I’ll stay with Base Building and allow myself to naturally progress on that for a bit while my body readjusts. Then, I’ll probably start hitting something like a Strong-15 cycle and work on getting my strength back.

    But really, I’m not 100% sure where I will go after the fat loss happens. Generally yeah, return to “getting bigger, getting stronger”, but exactly how I’ll figure that out as I get closer to that point.

    We’ll see how the year goes. Hopefully I’ll be a big loser. 🙂

    2014-11-19 training log

    Chin-ups didn’t suck.

    I wanted to get back on the chin-up front because why not. They’ll add some volume, and I haven’t given up on not sucking at doing them. Today was surprising because I think I hit more chins today than I ever have. Sure, spread across 5 sets, but so often it winds up being a first set that’s nice, then a bunch of singles because I suck. I’m sure being less fat (and a little stronger) help, so yeah… being even less fat later on should also be a boon here. I used to look forward to the day when I could bang out 5 in a row without a problem, but now I look forward to 10.

    Changed up the biceps work slightly. This seems to work better, having a bit of a heavier exercise first, then the 350-method work to get some reps in. We’ll see how it goes long-term.

    I also spent 15 minutes on the elliptical at the end. It was thunderstorming when I was going to the gym, so I drove instead of walked. It’s not much walking usually, but I’m sure it contributes somehow to my overall calorie burn in a day… I am on track to hit 235 for a clean 30 lb. loss by the end of the year, and I want to ensure I actually hit that and maybe a little more (maybe 32).

    Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 3
    • BW x 3
    • BW x 2
    • BW x 2
    • BW x 1
  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • BB Shrugs
    • 195 x 12
    • 195 x 12
    • 195 x 12
    • 195 x 12
    • 195 x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Hammer curls (6 at a time)
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • BB Bar Curls (350 method)
    • 40 x 22
    • 40 x 17
    • 40 x 15