Harder to Kill: Misspelt's PR log

[misspelledgeoff]

Edited 01/09/10. This is my TX method log. Workout details start on 01/08/10.

For anyone interested, my old Starting Strength log can be found here...

http://startingstrength.com/resources/forum/showthread.php?t=12359 (http://startingstrength.com/resources/forum/showthread.php?t=12359)




i had two PRs tonight.

press: 5, 4, 6 x 150 (2.5# PR)

powerclean 1,1,1,1,1 x 185 (5# PR)

[Mr.City]

Aw, but details are the best part. How's the new squat program looking?

[misspelledgeoff]

purty good. last night wasn't too bad with 285 x5x5. felt the fatique the last two sets.

I think mixing the use of Do Wins and chuck taylors has fucked my squat form and contributed to the premature stall on squat. now i'm just squating with the chuck taylors and feel much stronger.

[misspelledgeoff]

bench: 250 x 5,5,5 (2.5 # PR)

first time bench has felt heavy. last reps in each set were sloooow. kind of odd considering how easy 247.5 went up. worked without a spot or liftoff as I was the only one in the gym except for the silly girl who keeps touching my fucking bar when I ask for a liftoff.

[misspelledgeoff]

deadlift: 395 x 5 (10# PR)

Not bad at all. form still good.

[JAM]

How you liking the new program? Feeling less beat up on a day to day basis? Or more beat up?

[misspelledgeoff]

well it's interesting. on squats the monday volume workout is pretty intense. I was definitely not recovered by wednesday. but the active recovery light squats really helped. By Friday I feel really good.

so on average, the overall fatique level is about the same. it's just more intense early in the week and less intense later in the week.

I'll be switching to TX method on pressing next week as well. looking forward to that.

[Mr.City]

Almost time for 4 plates.

[misspelledgeoff]

next friday! been looking forward to 4 wheels for some time.

[JCavin]

Good work Geoff.

For real. I can't wait to hear that you're squatting 4 plates.

Let us know as soon as you can.

I'd tell you good luck, but you don't need it. You're strong as a fuckin' ox! Failure is not even an option. The only option is getting that light weight up and out of the hole so you can come brag about it.

Light weight! Light weight!

[misspelledgeoff]

power clean @ 195 for 5 singles. (10# PR)

ugly as all hell. when wieght gets heavy I tend to start the second pull early with my arms. need to work on that.

[misspelledgeoff]

Friday intensity and big PR day.

squats: 310 x 10 (5 rep PR)
bench: 250 x 6 (1 rep PR)
deadlift: 405 x 6 (10# PR)

TX method seems to be agreeing with me big time. On mondays and fridays I feel strong like bull.

here are squat and dead vids.

http://www.youtube.com/watch?v=zo_7MyUK220

http://www.youtube.com/watch?v=OXaSAqD5V3M

[Mr.City]

310x10? Jesus.

[msingh]

Good job on the lifts!

[Sami]

Nice lifts brother.

[misspelledgeoff]

thanks guys! This TX method is really feeling good.

[misspelledgeoff]

squats: 295 x5,5,5,5,5

not bad

press: 135 x5,5,5,5,5

not bad

powercleans:
175 x 1,1,1
185 x 1,1,1
195 x1,1,1

fatigue set in big time on cleans. after ass-ugly racks at 195 I decided to call it a night. started to feel bad soreness and fatigue in low back. My excessive reps on squat and deadlift Friday are taking a toll.

this morning I have some pain around both patellar tendons. I think it's powerclean related.

[strongdaniel]

Getting some major inspiration reading this thread. Good job, sir.

[Bergie]

The TM seems to be treating you right. Great job!

[metermanja]

nice work misspelt.
Pretty darn good work on the squats. nice form too. wow.

[misspelledgeoff]

I decided it was time to cut some weight. So now I just finished day 6 of Lyle McD's ultimate fat loss or whatever it's called. It's basically a Protein Sparing Modified Fast (PSMF)----very low calories and essentially all protein.

Starting weight 1/14/2010 - 268
Today's weight 1/19/2010 - 255

I've cut training to 2x per week and plan for 3 sets of 3 as heavy as I can stand it. But I scale this back if I feel particularly shitty. Obviously weights are down due to extreme calorie deficit.

today's session
squat: 320 x 3; 340 x 3; 365 x 1
bench: 235 x3; 245x3; 255x3
deadlift: 405 x2; 435 x1,1

[Mr.City]

Nice numbers. Notice any difference after the diet?

[misspelledgeoff]

City,

to name a few...

- I can fit comfortably into pants that were uncomfortable a week ago
-Walking up stairs is easier
-Breathing is easier
-Sleeping is better
-I feel strong for the first two sets on squats--then everything goes rapidly downhill

[BCS]

Can you give any details on the diet? I'm gaining up to 300 then I'm going to start leaning a bit and probably compete at 275 in June.

[misspelledgeoff]

BCS, it's actually quite simple.

-800 to 1200 total calories per day
- 1 to 1.5 grams protein per pound lean body weight, higer for leaner guys and lower for fatties like me(do the math and you'll see there ain't much room left for fat or carbs in the diet after the protein)
-multivitamin and O3 fishoil supplements (10g oil)
-train with heavy weights but scale back frequency and duration (but not intensity) to aid in recovery
-DO NOT do intense metcon/aerobic activity as you will go catabolic

That's pretty much it. As an example, my diet looks like this:

200 grams grilled skinless, boneless chicken breast + 8oz can of green beans x 3 per day.

this gives me around 180 grams protein and ~1000 calories, not including calories from the fish oil. The protein grams are based on 268 starting weight at 32 bf% = ~180 # LBM .

After the initial water loss I seem to be pretty stable at 1.5 # lost per day.


Can you give any details on the diet? I'm gaining up to 300 then I'm going to start leaning a bit and probably compete at 275 in June.

[misspelledgeoff]

1 week weigh-in: 252 (16# loss).

I may start adding in twice per week cheat meals that Lyle McD recommends. Even after 1 week the diet is a real psychological grind.

[misspelledgeoff]

squats

325 x 3
345 x 3
365 x 2

cheat meal pre-workout helped with energy and was fucking delicious.

[Mr.City]

Are you still losing weight?

[misspelledgeoff]

yes but last night was a cheat meal so i actually gained 3 pounds.

[MRP]

So are you using the Rapid Fat Loss Handbook or the Ultimate Diet 2.0? I think I might need to do the same thing and cut quite a bit of fat.

[OITW]

200 grams grilled skinless, boneless chicken breast + 8oz can of green beans x 3 per day.

YGBSM.

My math would work out to be very similar to yours, this makes the Zone Diet look like a Roman orgy of delicacies.

[misspelledgeoff]

Mrp, it's the RFLH. The UD2 is apparently for skinny fuckers who want to get more skinny. This diet will cut fat. It ain't fun though.


So are you using the Rapid Fat Loss Handbook or the Ultimate Diet 2.0? I think I might need to do the same thing and cut quite a bit of fat.

Unfortunately IANSY. Zone is like having a Biel-Alba three-way in a kiddie pool of melted butter compared to this fucker. Can't wait to be done with it.


YGBSM.

My math would work out to be very similar to yours, this makes the Zone Diet look like a Roman orgy of delicacies.

[JAM]

Unfortunately IANSU. Zone is like having a Biel-Alba three-way in a kiddie pool of melted butter compared to this fucker. Can't wait to be done with it.

You're a fucking nut. I laughed my ass off at that.

[misspelledgeoff]

Scale read 249.2 this AM. That's 19 pounds in 11 days with one eggregious cheat meal.

I am wearing pants that 11 days ago were uncomfortably snug. Today they are uncomfortably loose (I have to cinch the fuck out of my belt to keep them up).

The weight seems to have come off about 70% from my gut and 30% from my ass. My formely beach-ball-sized rear is starting to look more basket-ball-sized.

People at work are noticing that I've lost weight and are asking me to them my 'diet' so they can try it (lol).

[Mr.City]

Are you still on it?

[misspelledgeoff]

Yessir.

The plan is to stay on it until 238 or 3 weeks total--whichever comes first. Then I'll slowly ramp up calories and training volume over several weeks until I find the point where I can increase strength at a moderate weight gain (1 # per week or something like that). By the time I sort that out I hope to be around 235.

Then I'll gain until ~250 pounds and then repeat the cycle.

[Mr.City]

I'm conflicted between wanting to do this or finish up SS. I know I'll stick with SS until I hit the end, but this diet seems like an interesting challenge.

[misspelledgeoff]

no cheat meal pre-workout tonight. just 20 oz Gatorade (about 25 grams sugar).

deadlift

415 x 2
435 x 2
455 x 1

last set was slow and heavy

press

135 x 3
145 x 3
155 x 2

weird. last set didn't feel heavy. it's like my muscles said 'fuck you buddy I'm out' on the third rep.

barbell row thingies

ah who cares

[Mr.City]

Wait a sec, are you still breaking PRs on this diet? Or are you just doing a 5RM, 3RM, and then a 1RM?

[misspelledgeoff]

i just try to get 3 sets of three except for deadlfits where I go 2 sets of 2 then a single. I try to start the first set around my 5x5 workset and then bump the weight up as much as I can for the next two sets.

technically many of the sets have been PRs. More because I've never done triples before. If I had been eating, I think I could have gone heavier on all these.

[misspelledgeoff]

245 this morning for total weight loss of 23 pounds. 7 more pounds to go before taking a nice long break.

[Mr.City]

Nice job, man. Have you been taking ECA stack or anything? I find the cold cuts right through me on this diet.

[misspelledgeoff]

yuppers, I find the ECA stack makes things a bit more bearable. I really miss making progress on the weights. Looking forward to taking a break from this.

[Mr.City]

Where did you get your stack from? I read in RFL that it's supposed to be easy to find.

[misspelledgeoff]

CVS, lol.

Drugstores will sell OTC asthma tablets (Bronkaid or Primatene) though sometimes they keep it behind the counter and you have to show ID.

2 tabs is 25 mg ephedrine HCL. combine with 1 tab of No-Doz or Vivaren (200mg caffeine) and 1 tab regular aspirin (325 mg).

voila.

[cms]

Awesome Geoff, I'm definitely going to look into this around mid/late February.

Do you think the ephedra is necessary? I tried that years ago, in my early 20s before it was outlawed, and I had a bad experience with it. Like, uncontrollable hand shaking and lightheadedness.

[misspelledgeoff]

It's definitely NOT for everyone and NOT necessary at all. If sensitive to it, I would stay away from it.


Despite my last post, I decided last night to go off the diet for a awhile. I did some orgasmic carb-loading last night to refill the ole' liver with teh glycogen. Today I started on a maintenance diet. I plan to see how long (if at all) I can build strength on maintenance calories. I will revisit RFL at some point soon--still got a bit too much chub.




Awesome Geoff, I'm definitely going to look into this around mid/late February.

Do you think the ephedra is necessary? I tried that years ago, in my early 20s before it was outlawed, and I had a bad experience with it. Like, uncontrollable hand shaking and lightheadedness.

[Mr.City]

Do you drink much coffee while dosing EC?

[misspelledgeoff]

I always drink Coffee. EC or no EC. I'm probably less sensitive to stimulants than the average bear, however.

[misspelledgeoff]

bw: 248.8

this was surprising after massive carb load sunday and 4K maintenance calories monday. Oh and without having taken a dump since Sunday. I expected the water weight gain from gycogen refill to be much higher. Perhaps it will take a few days.

Monday night was first day back with TX method: albeit an abbreviated volume day. I didn't want to overdo it and figured 3x5 would be enough to drive adaption after a 2.5 week layoff. Though I am not overly sore this morning, so I hope I didn't under-do the workout. I'll do 4 or 5 sets next week depending on how I feel.

squats: 300 x5,5,5

didn't feel too bad. This was 5 # up from the squat volume session pre-RFL diet. Not bad after having lost 20#'s.

bench press: 235 x 5,5,5

Same weight as my pre-diet bench volume session. It was a bit more of a struggle than the last time I did it. But I still had more in the tank and could have done more reps on each set.

powerclean: 155 x1,1,1; 175 x 1,1; 185 x 1,1,1,1,1

Quite surprised at how easily 185 racked.

[misspelledgeoff]

In addition to a 450# back squat, I want to sprout a set of traps that hit my earlobes in 2010. I'm not exactly sure how to grow these fuckers. But I definitely want them.

[Mr.City]

For the traps, you got to train the yoke. Look up a picture of Wendler and his monster man traps. Also, thanks for the advice on the EC. I got some Bronkaid and No Doz, and now I feel like Captain America.

[misspelledgeoff]

OOh that reminds me. I'm gonna mix up a cocktail right now.

And that picture of Wendler is the one making me want teh Yoke.


For the traps, you got to train the yoke. Look up a picture of Wendler and his monster man traps. Also, thanks for the advice on the EC. I got some Bronkaid and No Doz, and now I feel like Captain America.

[misspelledgeoff]

kinda shitty workout. Didn't eat enough this week and when I did it was clean (ie low in calories). Need to up the protein an overall calories. In addition, Monday's 3x5 was not enough stress. I haven't decided whether I will continue progression next week or drop down in weight and work back up.

squat
335 x 5 (PR)

extremely heavy

bench
250 x 4

didn't get last rep. This let's me know my calories have been off.

deadlift
410 x 5 (PR)

last rep was slooooow.

[Sgsolberg]

Way to go with the PR's. I'm pretty jealous of your deadlift.

[misspelledgeoff]

Thanks man. It wasn't pretty, that's for sure.

[Sgsolberg]

As long as you don't post a side-view vid of it, no one will ever know...

[misspelledgeoff]

lulz!


As long as you don't post a side-view vid of it, no one will ever know...

[misspelledgeoff]

First real volume day since the Diet. First squats in my new Rehband sleeves. First workout in my (pretty much) fully equipped brand-fucking-spanking new garage iron pit.

squats
305 x 5,5,5,5,5

Not bad at all. First rep on each set went up like I could do 20 reps. Fifth rep was slow. I might be deconditioned a bit vis-a-vis 5 rep sets.

press
135 x 5,5,5,5,5

Pretty easy. Same weight I did before the RFL diet.

cleans
165 x 1,1,1
175 x 1,1,1
185 x 1,1,1
195 x 1,1,1
200 x 0,0,0

Matched previous PR with 195. Perhaps could have gotten 200 if I hadn't done 12 reps prior. Might change up the cleans and do less ramping so I can get right to the heavier weight.

Knees hurt like fuck from Friday and the cleans.

[misspelledgeoff]

Recovery day...

squats
240 x5,5

bench
195 x 5,5,5

powerclean
185 x 1r x 10s

cleans felt good. I can't wait for the WFAC seminar in a couple of weeks. I need to iron out form issues. The worst of which is my rack position.

[pudge]

How do/did you feel all-around mentally and physically on this diet? I'd like to to the RFL diet but I fly helicopters for a living and I don't want to do anything that will make me feel like shit when I'm flying. Thanks.

[Webbie]

How do/did you feel all-around mentally and physically on this diet? I'd like to to the RFL diet but I fly helicopters for a living and I don't want to do anything that will make me feel like shit when I'm flying. Thanks.


Pudge- Helicopters are cool! I've been working on my heli add-on this year. I know what you mean...I fly best with a full tummy. It's just a hobby for me and I do it on the weekends. On Saturday and Sunday mornings I never hold back on my breaksfast...when I have skipped breakfast, those are the days when I feel like I've been behind the heli. It's the same deal in fixed wing for me...flying is just intense and losing a couple of pounds is just not worth bending an aircraft to me. I've been flying R-44s by the way.

[pudge]

Webbie- I've flown a few different models but I have most of my hours, and all of my deployed time, in the SH-60B seahawk. I'm pretty happy with my job and I'd like to keep it for a while, which is why I have to diet occasionally. For the last PFA (physical fitness assessment) cycle I did carb cycling. I lost about 15 pounds in about 12 weeks, so I know that I can do that. The RFL is applealing to me because it seems like I can cut down the diet time and get back to the important stuff, like squat PRs.

[misspelledgeoff]

For me the mental piece was the biggest challenge. I routinely felt irritable as hell and generally pissed off. I personally think it was the lack of carbs rather than the overall low carolies. If you've done carb cycling without issue you may be fine with it. Physically it wasn't bad at all. I had lot's of energy and was rarely hungry.


How do/did you feel all-around mentally and physically on this diet? I'd like to to the RFL diet but I fly helicopters for a living and I don't want to do anything that will make me feel like shit when I'm flying. Thanks.

[misspelledgeoff]

squats
340 x 5 (PR)

these felt MUCH less heavy than 335 just a week ago. Form was good--didn't get bent the fuck over like last week.

press
150 x 5

felt heavy but no real problems.

deadlift
skipped as low back is still recovery from last Friday's good-morning squat PR abortion.

[pudge]

Thanks for the response. I think I'll the diet a try. Congrats on the PR too.

[misspelledgeoff]

squats
310 x 5,5,5,5,5

No problems.

bench
240 x5,5,5,5,5

No problem once I found the groove. Smooth and easy. Had to eat something sugary before bench. At the end of squats I was whipped, yawning, and starting to get a headache. A bit of sugar turned it right around.

powercleans (light)
165 x 10 (singles @ 90 seconds)

did much better on the rack. Now the problem is how to get the bar down to the floor without a) just dropping it or b) stressing the hell out of my biceps decelerating it gently to the ground. It wasn't an issue before because my shitty rack had my elbows pointing straight down and a full grip on the bar. But with the way I am racking now I can only keep two or three fingers on the bar and my arms don't have control over it.

[JAM]

Power clean the weight, walk it into the squat stands, unload it, put bar on ground, reload it, repeat.......10 times.

For time.

CrossShit.

[misspelledgeoff]

That's a WAD I haven't heard of. Might have to try it.

Or I could ...


Load bar with 6 10# bumpers on each side.
Clean it.
Photograph myself shirtless with 12 plates on the bar in rack position.
Drop bar and let it crash to ground.
Replace 12 warped 10# bumpers with 12 new ones.
Repeat 10 x for time.

CrossFag

[JAM]

That's a pretty good idea. Glad you thought of a use for the 10lb bumpers.

Seriously tho, get a pair of 45 and 25 lb bumpers. Good for power cleans and snatches, I drop more snatches than I catch, and i haven't wrecked my floor or bar yet.

[misspelledgeoff]

well I do have the 45 and 25 bumpers. i guess i should just quit being a little girl and let the bar drop. it just hurts my tender ears with all the big loud noisy's.


That's a pretty good idea. Glad you thought of a use for the 10lb bumpers.

Seriously tho, get a pair of 45 and 25 lb bumpers. Good for power cleans and snatches, I drop more snatches than I catch, and i haven't wrecked my floor or bar yet.

[misspelledgeoff]

Wicked DOMS throughout ass and c*re today.

Squats
245 x 5,5

very easy. As they should be.

Press
110 x 5,5,5

easy.

Powerclean
175 x 1,1
185 x 1,1
195 x 1
200 x 1,1,1,1,1 (P muthrfukin R)

Very pleased to get the 200# milestone on cleans. I chalk it up to improvements on the rack technique. If I can turn my arms more quickly in the rack, I think I have a bit more in the clean.

[Mr.City]

Nice job on the cleans.

[misspelledgeoff]

squats
345 x 5 (PR)

gotta keep it tight in the hole. last rep I got lazy and relaxed a bit on the way down. maybe I was trying to increase the descent to get more bounce. At any rate, next thing I know my ass is touching my ankles and my low back is rounded to all hell. It was a bitch getting out of that.

bench
255 x 5 (PR)

achy shoulders. Not sure why. Wifey gave me a liftout, LOL.

deadlift
420 x 5 (PR)

Surprisingly easy. I loves the deads.

[misspelledgeoff]

squats
315 x 5,5,5,5,5

easier than 310 was last week. Had timer set for 6 min between sets but didn't use it all.

press
140 x 5,5,5,5,5

easier than 135 was two weeks ago.

powercleans (light)
175 x 10 (singles at 2 min rest).

[misspelledgeoff]

Some things I learned at the WFAC seminar this past weekend…

Squats

I come up on my toes out of the bottom. The cue “midfoot’ helps a lot.

I’ve been carrying the bar too low on my back. With the bar in the correct position, my back angle will be less horizontal than I have been used too.

I have a tendency to lower my elbows in the bottom, losing some thoracic extension. This may be contributing to coming up on my toes out of the bottom.

If I am slowing or stalling ½ way out of the bottom, I am likely lifting my chest and losing hip drive. Hip drive should be enabled throughout the squat—not just the bottom.

Chucks are too squishy for me in the squats. Need to use WL shoes.

Deadlift

These were pretty good. Remember to drive the bar away from the floor with my feet at the start.

Press

I have a tendency to over extend the lumbar spine and relax my abs. Tighten the abs up hard. This should protect my back and allow a more stable trunk to press from.

Clean

I am starting the jump WAY too early, resulting in a ‘dynamic reverse curl’ rather than a true clean. I need to wait on the jump, and then jump violently. The clean has a violent SNAP at the top. Also, make fast elbows to prevent the bruising on the clavicle.

[Razor]

All good stuff! how did you enjoy the seminar?

[misspelledgeoff]

It ROCKED! Very glad I went and I wish I could afford to do it again.


All good stuff! how did you enjoy the seminar?

[Mr.City]

I think you and I share some of the same forum issues.

Edit: Are those tips from Rip himself?

[misspelledgeoff]

Half from Rip and the other half from Justin, Juli and Stef who were also there.


I think you and I share some of the same forum issues.

Edit: Are those tips from Rip himself?

[Mr.City]

Awesome, you got Rip Tips.

[misspelledgeoff]

squat
320 x 5,5,5,5,5

ugly. wore my new Do-Win shoes and the same thing that always happens happened. Namely, I lost all bounce and stretch in the bottom and could feel the stress on my knees sliding forward. I'm switching back to chucks and the lower bar position on squats. I was making such good progress I just don't want to fuck it up.

bench
245 x 5,5,5,5,5

no problems. kind of annoying not having a lift off.

cleans (xtra light)
135 x 10 singles

fucking travesty. massive arm pulling. look like dynamic reverse curls. going to start practicing on off days. need to find some drills to practice keeping arms straight like pieces of string.

my knees hurt from those abortion squats.

[Mr.City]

That sucks. The Rips have been treating me well. Have you tried maybe walking about the do-wins so you can get used to them?

[misspelledgeoff]

It's the heel man. The same thing has happened in three pairs of heeled weightlifting shoes.

[misspelledgeoff]

squat
260 x 5,5

Extremely sore and hard to warm up.

press
115 x 5,5,5
also sore in shoulders

pullups
bands x 2,2,4,4,4

powercleans
practiced jumping with bar to eliminate arm pull

[Mr.City]

Cleans can be such a bitch sometimes.

[JAM]

You better get that shit squared away man. You and BCS are my inspiration.

[misspelledgeoff]

LOL thanks man. I'll get it.

BCS is in Spartanburg too, right? Do you train at his place?

[JAM]

No, due to time/life commitments, I train in my garage with my wife and camera. I think BCS lives "near spartanburg", not sure where exactly.

[misspelledgeoff]

I had demonic soreness in my low back yesterday. The day after a recovery workout I usually feel less sore, not more. I rolled around on a baseball yesterday. While it did provide some temporary relief, this morning my low back is even more painful than yesterday! WTF.

I'm taking another rest day and see how the back feels for an intensity day tomorrow.

[misspelledgeoff]

Finally recovered from low back soreness. Overall a damn good workout today.

squats
350 x 5

had a couple of more in tank. as it should be

bench
260 x 5

i could stand to go up 10 instead of 5 next bench week but I will probably keep it as is. I tend to make the best strength gains when I have some left in the tank--even on intensity days.

dead
430 x 5

first three reps went up fast. then i changed grip and the last two where more slow. as weight gets heavier i may have to keep the same grip for all reps.

I recorded all three sets but the way this forum is right now I have my reservations about posting them.

[Mr.City]

I'm catching up. If I can hold steady on linear progression, I might pass you on the squat.

[misspelledgeoff]

I hope you do! Keep it up City.

[misspelledgeoff]

I've been anticipating having to cut again. I didn't want to try it this soon but my gut is becoming unbearable. Aesthetically, I dont' give a shit. But I can't breath when I tie my shoes. And the ass in my 42" pants is becoming uncomfortably snug. My 2XL 70's big shirt is starting to ride up my gut. Time to make a change.

This is day 2 of a PSMF. My plan is ~190 grams protein, < 10 grams carbs and target calories of 1000 per day. I'll cut back training to 2x per week with low volume and high intensity.

I plan to do the PSMF as long as a) I can do so without shoving an icepick in my eye or b) I'm not losing significant amount of muscle.

When PSMF is unsustainable, I'll switch to a more moderate diet. I dont' know if I'll go keto or balanced. Just something that has me losing around 2# per week.

I think I should get down to 15% bf. I suspect cycling from 15 to 18% bf in a bulk phase will yield a much better calorie partition than cycling from 30% to 33%.

To get to 15% bf I need to diet down to ~ 215. 60 #'s. Holy shit.

Saturday night the scale said 275# at 32.8% bf. Sunday night I took some pic's a la Zach E to track progress.

[JStrong]

They're only weak, little trolls, and you're big and strong now!

There are a few people working hard with positive comments, if they act like asses just bock 'em.

[Mr.City]

Good luck, man. PSMF, which I think is similar to RFL, is it not?, can be a bitch.

[JAM]

How tall are you Geoff? For whatever reason I have it in my head that you're 6'-3+, and if so, that goal weight seems very low.

I never have good results out of the extreme diets, cause I can't make it more than 2 weeks or so. A moderate diet works better for me. You'll just have to do trial and error.

[misspelledgeoff]

They're only weak, little trolls, and you're big and strong now!

There are a few people working hard with positive comments, if they act like asses just bock 'em.

Haha! Thanks JStrong. Yeah I don't give a fuck about the lil' ab-fag trolls on this board. If I do make some decent progress on the diet, I might post up the before and afters. Who knows.



Good luck, man. PSMF, which I think is similar to RFL, is it not?, can be a bitch.

PSMF is the generic category of which RFL is a specific type. Truth be told, it's the RFL that I am on but I just didn't want to give that little cock-gobbler any props. Ooops, too late.



How tall are you Geoff? For whatever reason I have it in my head that you're 6'-3+, and if so, that goal weight seems very low.

I never have good results out of the extreme diets, cause I can't make it more than 2 weeks or so. A moderate diet works better for me. You'll just have to do trial and error.

Naw Jam, I am a very medium sized fucker at 5'10"--not terribly short but certainly not tall.

I fully expect I will go to a moderate diet within a couple of weeks. I'm doing something severe to get the weight loss kick-started and get myself mentallly prepared.

[Bad Ryan]

In the same boat as you Jeff (clothes not fitting and hard to tie my shoes). No shame in using RFL. Its hard, but its effective. Im on my second week right now and have been looking at the ice pick a lot. My lifts are still good and Ive dropped 12 lbs so far (some water weight I know.) I have been thinking the same thing about bodyfat. I think I will do much better in the 15-20% range, than the 30-35% range. Hope it goes well for you Jeff. Keep us posted.

[Razor]

Jeff, Ryan, as a 5'10" and of this am 264lb (peaked @ 270) fat hobbit I feel your pain. I started cutting all the junk carbs (soda, sweets, french fries) and have noticed a decent drop in my weight. keep us posted, and remember eat the skinny little people first...

[misspelledgeoff]

Thanks for the encouragement guys.

I'm actually finding the RFL easier this time around. Maybe I know what to expect. Maybe my brain has gotten used to the ketones. I'm well into the fourth day and I'm feeling fine.

I bought some Ketone test sticks to piss on and check for ketosis. Today was the first day the test showed i was in ketosis. I'm trying not to look at the scale this time--i don't want any false sense of encouragement.

[Sgsolberg]

Geoff, update your log! I need to see the big fella's numbers... (in case you're wondering, I've made it a personal goal to outlift you).

[misspelledgeoff]

Training has been rough the past few months. I've been trying to lose weight. Only lost about 25 pounds but massive amounts of of strength loss with it--lost 50 pounds on squat and 60 on deadlift e.g.

In addition my moods and energy levels have been the lowest in recent memory. At a routine Dr's visit I asked the doc to check my test levels. Lo and behold, I've been running on fumes. For some reason my little guys just decided to retire.

Doc put me on one tube of Testim gel which I started about two weeks ago. I noticed an immediate, positive change in both mood and energy level. It gave me the motivation to start training seriously again, even though I am still trying to cut fat.

I started back TX method this Monday with a massive reset. Even with a moderate caloric deficit, my recovery and energy levels felt great.

With that lengthy caveat, here are my pitiful Friday intensity day results.

BW: 249 (down from peak of 275).

Squat: 275 x 5
Bench: 225 x 5
Deadlift:375 x 5

I've a long way to get back to where I was, much less make progress. But I've got the motivation now to give it a go.

[fnet]

Welcome back big fella. I've been struggling too of late. Maybe I need my T levels checked too. Hope you get your mojo back soon.

[misspelledgeoff]

Thanks fnet!

Get it checked. My Doc put me on antidepressants--no help. I quit drinking--no help. I was always tired, even after 8-9 hours of sleep. I was moody, grumpy and down on myself like I had never been before. As an after thought I asked him to check test levels.

Within DAYS of starting HRT I felt 1000% better.

[misspelledgeoff]

Squats 265 x 5,5,5,5,5
Press 125 x 5,5,5,5,5
Powercleans 145 x 15 singles

Mood and energy was low for first time since starting HRT. Weights felt heavier than I expected them too.

[Mr.City]

Welcome back old man

[misspelledgeoff]

Watch how you talk to your elders, uppity young whippersnapper.


Welcome back old man

[JC400]

Geoff, Just caught up with your log you still training TM whilst dieting? Stick with it and you will soon be hitting your goals!

[misspelledgeoff]

Yeah not the smartest move. But I had been making some progress--tortured and slow as it was.

Week or so ago I just got burned out on the dieting and starting eating again. Not gorging myself, mind you, but enough for recovery. Holy shit what a change.

Here's this weeks workouts.

Volume Day

Squat - 280 x 5,5,5,5,5

Absurdly easy. 275 was a grind when dieting. After a week of eating, I could have done 280 for sets across of 10 reps no problem.

Press 135 x 5, 5,5,5,5

Flew off my shoulders.

Intensity Day

Squat 315 x 3

Had to hold back. I had 8 reps in me pretty easy

Press 155 X 3

155 x 5 is my old press PR. I had 5+ reps in me easy.

Deadlift 420 x 3

PR territory is 435 x 5 so I have a ways to go here.



Geoff, Just caught up with your log you still training TM whilst dieting? Stick with it and you will soon be hitting your goals!

[Mr.City]

Nice deadlift.

[misspelledgeoff]

Thanks Homey!


Nice deadlift.


Volume Day

SQ - 285 X 5,5,5,5,5
BENCH - 220 X 5,5,5,5,5
High Pulls - 225 x 3 x 3


Wifey signed me up for moving furniture for in-laws after work. Had to move this heavy-as-lead oversized chair out of a bedroom, down stairs and out to my truck by myself. . Despite being spent I ground through the worksets and had a pretty decent session.

Used straps for the high pulls. These really really helped adress my early pull issues and kept my arms straight. I'll use the straps next time I do cleans.

[misspelledgeoff]

Intensity Day

Squat: 335 x 2

Came up on my toes on last rep. Not bad

Bench: 255 x 2

Pretty easy.

Deadlift: 435 x 2, 435 x 1

Tried the double and single with a belt. Never realized how much belt really helps my deads. Not so much right off the floor, but definitely right after it breaks.

[misspelledgeoff]

Volume Day

I took a tip from Starr's article about heat and switched to sets of 3. It's been 100F+ for the past 13 days and my garage has no AC.

Squats: 310 x 3,3,3,3,3,3,3

Press: 150 x 3,3,3,3,3,3,3

Power Cleans / High Pulls: single PCs to failure then finish with HP, fail @ 185 w/ 5 HP

Everything felt great. Especially the press. Could have easily been 5 x 5. This was a 2 t-shirt session.

[fnet]

After reading your latest post, I feel like a p*ssy for lifting in my air conditioned basement.

[Cheech32917]

Hell yeah! Big props for training in a heat wave!

[misspelledgeoff]

If I could train in the A/C I would. It's 104F today and will be 104F tomorrow for my 'recovery' day. Not much of a f*cking recovery if you ask me.

[misspelledgeoff]

Intensity day

Press: 170 x 2, P mthrfckn R ( 160 x 1 was recent best)

Squat: 350 x 2

Deadlift: 465 x 1, 1, PR (455 x 1 was best single)

TX method is brutal but it's hard to argue with results.

[JAM]

I keep doing the heat wave dance, in hopes it will keep you from beating me to the 2/3/4/5.

It's 95% and 95% humidity here too.

[misspelledgeoff]

its ok. I have a JAM voodoo doll here. It has a big squat ass that I stick pins in.

[JAM]

I have no ass, and my squat still sucks. So thanks for that.

Press = good
Squat = spawn of satan

[misspelledgeoff]

I'll lay off the voodoo doll, JAM. Let me know how the squats progress.

Volume Day

Squats: 315 x 3,3,3,3,3,3,3

Bench: 240 x 3,3,3,3,3,3,3

High Pulls: 275 x 3,3,3

Felt great. No lingering fatigue.

[misspelledgeoff]

Recovery:

Front Squats: 185 x 3,3,3

Press: 135 x 3, 95 x 5

Chins (orange band): 6,5,5,5,5

Fucked about with light powercleans.

[misspelledgeoff]

Intensity

Squat

335 x 5 (scheduled for 3)

Bench Press

255 x 6 (scheduled for 3, rep PR x 1)

Deadlift

440 x 3

[fnet]

Looks like you've really taken off with the TM. Nice numbers. Keep up the good work.

[JAM]

Looks like the "heat wave reps per set reduction" is leaving you with plenty of gas for your intensity days. Nice!

[misspelledgeoff]

it's just muscle confusion, Bro-sephs. Gotta keep mixing it up to get swole.

[JC400]

On your intensity day are you hitting more reps than planned if you feel strong? I am looking at switching up to TM in a few weeks so good to see how you are getting on with it.

[Bahadur]

Just found your log. Was looking for lifters in their mid-to-late 30's (Im 36 myself) and need inspiration that impressive gains CAN be had.

Impressive. I'll be following along.

[misspelledgeoff]

Yah JC, I just started doing that over the past couple of weeks. It's a TM variant that KSC outlines in his e-book. TM is a bitch but it definitely works for me. The challenge for me is just keeping with it and not getting distracted by doing something different.

On your intensity day are you hitting more reps than planned if you feel strong? I am looking at switching up to TM in a few weeks so good to see how you are getting on with it.

Bahadur, thanks for dropping by man. It may take a bit longer, but I think we can eventually make the gains that the young bucks do.


Just found your log. Was looking for lifters in their mid-to-late 30's (Im 36 myself) and need inspiration that impressive gains CAN be had.

Impressive. I'll be following along.

[misspelledgeoff]

Pushed my volume workout up one day as I have dinner with a prospective employer tomorrow (Oh god please make it go well). I definitely was less perky than on prior volume days, but I got all my reps and sets--no problem.

Volume day

Squats: 320 x 3,3,3,3,3,3,3
Press: 155 x 3,3,3,3,3,3,3
High Pulls: 275 x 3 x 3
Hang Cleans: 135 x 3 x 3

Clean form is abysmal as per fucking usual. Will concentrate on hang cleans for a bit as the second pull is my big problem and pulling off the floor is just another confounding variable.

[misspelledgeoff]

Recovery

Front squat: 155 x 3,3,3,3,3

Bench: 185 x 5,5,5

Chins (orange band): 6,6,5,5,5

Little jittery and weak feeling. Otherwise fine.

Been reading Good Calories, Bad Calories. Fascinating stuff. Has made me wonder about the insulin response from drinking alcohol. Not the carbs in alcoholic drinks, but the ethanol. Does one get an insulin response from ethanol that's similar to an equivalent ingestion of refined sugar?

[JAM]

Pushed my volume workout up one day as I have dinner with a prospective employer tomorrow (Oh god please make it go well).

How'd the dinner go? get a job?

[misspelledgeoff]

How'd the dinner go? get a job?

It went very well. I should be hearing back any time about an offer. Keeping fingers crossed...

Intensity Day

Squat: 350 x 4 (2 reps scheduled, 1 rep shy of PR tie)

Press: 170 x 3 (2 scheduled, PR by 1 rep)

Deadlift: 455 x 2 (PR by 1 rep)

Deads felt remarkably easy. Third rep on press was a real grind. I tweaked my shoulder fucking around with snatches last week and that came back to haunt me. Also knees, low back and obliques were still very sore--I assume from 5 sets of front squats on recovery day.

[misspelledgeoff]

Volume

Squats: 325 x 3,3,3,3,3,3,3
Bench: 245 x 3,3,3,3,3,3,3
Powercleans: 140 x 5 x 3 (quit laffin')

kind of a grind tonight. knees and shoulders ached. had a difficult time warming up--first time this has happened in a couple of months. two things have changed. 1) recovery day was a bit more intense than it should have been 2) i cut out beer since sunday. hmmmm.

[3PU]

I don't think any more investigation is needed. You should probably purchase a keg to make up for lost beer.

Nice lifts by the way!

[JAM]

Volume
2) i cut out beer since sunday. hmmmm.

I'll drink a few for you Saturday at the Clemson game.

[misspelledgeoff]

Thanks 3P and yeah I am thinking i need to make up for the lost calories with, uhmm, beer.


I don't think any more investigation is needed. You should probably purchase a keg to make up for lost beer.

Nice lifts by the way!

Cold, JAM. Just cold. Keep it up and I'm bringing out the squat-assed voodoo doll.


I'll drink a few for you Saturday at the Clemson game.

[misspelledgeoff]

Recovery

Front Squats: 160 x 3 x 3
Press: 115 x 5,5
Chins: 6,6,6,5,5 (Orange band)

Nice little recovery workout.

[misspelledgeoff]

All time PR's, all the way around. Fuck yes!

Squat: 380x2 (scheduled for 1, second rep may or may not have been high. Still a PR)

Bench: 280 x 2 (scheduled for 1, PR)

Deadlift: 485 x 1 (PR)

My right gripper kept trying to unravel during heavy DL warmups. I had to make a conscious effort to grip the bar with the right hand on the PR set. It was a bit distracting but got it no problem.

Belt and loose wraps for squat. I was blown away at how fast the first bench rep exploded off my chest.

Haven't had a carb since milk on volume day. Weight is down 2 or 3 pounds. Feel fucking great.

[misspelledgeoff]

a little google-fu yielded several studies. aparently ethanol lowers blood sugar, but not via an insulin response. Ethanol does not result in an insulin spike. The actual mechanism for how ethanol does this is beyond me. chronically high ethanol levels in the blood also blocks protein synthesis, but these studies were done on rats where their entire diet was comprised of some ridiculously high amount of ethanol. Hard to extrapolate that to the impact of humans engaging in occassional binge drinking (which was the source of my curiosity)

[QUOTE=misspelledgeoff;158793
Been reading Good Calories, Bad Calories. Fascinating stuff. Has made me wonder about the insulin response from drinking alcohol. Not the carbs in alcoholic drinks, but the ethanol. Does one get an insulin response from ethanol that's similar to an equivalent ingestion of refined sugar?[/QUOTE]

[nisora33]

a little google-fu yielded several studies. aparently ethanol lowers blood sugar, but not via an insulin response. Ethanol does not result in an insulin spike. The actual mechanism for how ethanol does this is beyond me. chronically high ethanol levels in the blood also blocks protein synthesis, but these studies were done on rats where their entire diet was comprised of some ridiculously high amount of ethanol. Hard to extrapolate that to the impact of humans engaging in occassional binge drinking (which was the source of my curiosity)

Here's Martin Berkhan's take on alcohol, metabolism & body composition: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

Might be something of interest for you in there.

-S.

[JAM]

Haven't had a carb since milk on volume day. Weight is down 2 or 3 pounds. Feel fucking great.

So what kind of diet are you on?

[LudwigVan]

Congrats on the PRs. I'm envious of your bench.

[misspelledgeoff]

That's good stuff Stacey. Sounds like he knows what he's talking about. Thanks.


Here's Martin Berkhan's take on alcohol, metabolism & body composition: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

Might be something of interest for you in there.

-S.

JAM, not really a diet per se. Just avoidance of all the carbs I can. Nothing but meat, pretty much. And a few whey shakes. And two beers tonight. I've been reading Good Calories Bad Carolies by Taubes and it's kind of blown me away.


So what kind of diet are you on?

Thanks Ludwig. Not sure why the bench has been progressing as I clearly don't have the anthrometry for it. but I ain't complaining homie.


Congrats on the PRs. I'm envious of your bench.

[misspelledgeoff]

Volume

Squat 330 x 7s x 3r
Press 160 x 7s x 3r
Powerclean 145 x 5s x 3r

Pretty much a grind today. Zero carb all week except an hour before training where I started downing milk. I may have to add a carb load the day before the next volume session.

[Danish Viking]

Thats some pretty decent volume. I never came to terms with TM last time I was at the intermediate level.

I'm on board with the carb restriction. I'm using the carb-curfew thingy and I've never had an easier time eating/gaining weight. I just cut-off after lunch (or PWO, depending on the day). Works a charm.

[misspelledgeoff]

That sounds pretty promising. did you get a consult with JP, or you just implementing what he's outlined publicly on the forums?


Thats some pretty decent volume. I never came to terms with TM last time I was at the intermediate level.

I'm on board with the carb restriction. I'm using the carb-curfew thingy and I've never had an easier time eating/gaining weight. I just cut-off after lunch (or PWO, depending on the day). Works a charm.

[misspelledgeoff]

Last night about an hour after training I started getting wickedly sore. It was so bad that I was convinced I'd wake up pissing blood and unable to move from rhabdo. But I guess the gallon of milk I drank pre, during and post workout did my body good. This morning I'm feel flat and fatigued, but not really sore at all. Skrange...

[Danish Viking]

That sounds pretty promising. did you get a consult with JP, or you just implementing what he's outlined publicly on the forums?

I've written him a couple of times over the last month or two to get a consult going but havent heard back. I think he's pretty fucking busy, as people catch on to the fact that he actually knows his shit.

So I've just implemented two things: Carb-cut-off as described, and fasted walks with the dog on off-days. Eating has always been a chore for me, but it's alot easier with these two simple tools.

Soreness and calories are directly related for me too. If I feel sore (DOMS), it's because I haven't eaten enough. Needless to say I havent been sore in a while...

[misspelledgeoff]

Forgot to log Saturdays Recovery session.

Front Squat: 163 x 3 x 3
Bench: 190 x 2s x 5r
Chins (orange band): 5s x 6r

Nice little recovery workout. BW down 2 #'s since last week.

[slowjoe]

All time PR's, all the way around. Fuck yes!

Squat: 380x2 (scheduled for 1, second rep may or may not have been high. Still a PR)

Bench: 280 x 2 (scheduled for 1, PR)

Deadlift: 485 x 1 (PR)

My right gripper kept trying to unravel during heavy DL warmups. I had to make a conscious effort to grip the bar with the right hand on the PR set. It was a bit distracting but got it no problem.

Belt and loose wraps for squat. I was blown away at how fast the first bench rep exploded off my chest.

Haven't had a carb since milk on volume day. Weight is down 2 or 3 pounds. Feel fucking great.

PRs for sets across? Nice...

How did the performance affect you for the following few days? Any soreness?

[250orBust]

man! well done, 3-4-5 is VERY close.

[misspelledgeoff]

Thanks guys! I feel like I am getting close to YE goals but also feel like I am running out of head room on both intensity and volume days. The diet is not helping this so I am gradually adding back carbs.

Slowjoe, I rarely get sore from intensity days. It's the volume days that are the suck.

[misspelledgeoff]

Squats: 360 x 3

PR for 3RM I think, but I'm not terribly excited about it. Bar speed was not nearly what I had hoped. I was off balance in nearly all the reps. I do think I had a fourth rep in me but decided not to push.

Press: 170 x 4 (scheduled for 3)

PR for 4RM. Feel really good about this, especially as the volume day was such a grind. The press is my anabolic barometer. If my press is increasing I know I am eating enough for recovery.

Deadlift: 455 x 3

PR for 3RM. In retrospect, I am surprised I got all the reps. This kid into strong man was trying to teach me atlas stone technique. I figured wtf it will be a good warmup for DL. Uhhh, yeah. I was nearly spent.

[KONG]

Squats: 360 x 3
The press is my anabolic barometer. If my press is increasing I know I am eating enough for recovery.


Repeated for truth!

[Danish Viking]

You're pretty damned close to those 2-3-4-5 goals. Nicely done.

And I agree with KONG - squats are where I feel inadequate recovery the fastest.

[JAM]

The 2-3-4-5 doesn't look too far off. Dammit.

[misspelledgeoff]

tonight I ingested ~40 grams of malt sugar (via 3.2 g carb/Miller Lite) to ensure sufficient insulin spike for absorbtion of tonights protein bolus. This is the price we must pay.


The 2-3-4-5 doesn't look too far off. Dammit.

[JC400]

Looking strong in here, how much you weighing in at these days?

[misspelledgeoff]

Down to a stealthy 260. That's from a high of 278 in March and 265 just about 3 weeks ago.

[JC400]

Good work, do you have a goal weight in mind or just dropping down to what you can easily enough?

[Danish Viking]

Stealthy 260, I like that. What would that make my 198 (waif-like?). Dropping ~20 lbs while getting stronger is pretty impressive - good job.

[misspelledgeoff]

I'd like to get down to around 235 or so and then recomp from there. But right now I'll accept stable weight to slight decline until I can get the 5/4/3/2. Then I might do a month of keto to accelerate the fat loss. But I ain't doing that lyle mcdonald starvation shit again. Not ever.

Danish, at 198 you are more an inconspicious weed than a waif. I don't know how you lift yourself off the shitter much less squat as much as you do. (Of course I am just kidding with all of this).


Good work, do you have a goal weight in mind or just dropping down to what you can easily enough?

[Mr.City]

The starvation shit isn't too bad since you stop feeling hungry after a while. However, you begin to miss eating after a while. Nice job with the lifts.

[Danish Viking]

Danish, at 198 you are more an inconspicious weed than a waif. I don't know how you lift yourself off the shitter much less squat as much as you do. (Of course I am just kidding with all of this).

Incospicious weed. If they had those little title-thingys for the userprofiles, that would be my new one. FWIW I weighed in at exactly 200 lbs this morning. 25 to go...

[misspelledgeoff]

I had a really bad upper respiratory infection plus unreal cannonball in teh rectum constipation for the past couple of days. So Thursday's volume day got pushed back to today. Pretty good workout considering I've been on my back since Wednesday.

Volume day

Squats: 315 x 5 x5 (moved back to sets of 5 as volume and intensity days have been feeling a bit stale)

Bench: 235 x 5 x 5

Powercleans: 150 x 6s x 2r, 1s x 3r ( I told y'all to quit laughin')

[Danish Viking]

5x5 for three plates on the squat. Nasty. That's some volume, how long does that workout take you?

[misspelledgeoff]

for-fucking-ever my friend. Keep in mind that I am very very slow, but todays workout took me close to 2.5 hours.


5x5 for three plates on the squat. Nasty. That's some volume, how long does that workout take you?

[misspelledgeoff]

Recovery Day

Lingering cough and general shitty feelingness.

Front Squat: 170 x 3s x 3r
Press: 135 x 2s x 5r
Chins (orange band): 7, 6, 6, 6, 6

[TomC]

for-fucking-ever my friend. Keep in mind that I am very very slow, but todays workout took me close to 2.5 hours.

Same here. Volume days are marathons for me. I generally need to eat during the workout.

[misspelledgeoff]

Intensity Day

Squat: 375 x 2


http://www.youtube.com/watch?v=wM12yVnz6so


http://www.youtube.com/watch?v=aeixtmtSoRE

Let my elbows come down at the bottom which caused my upper back to round and the bar to move on my back. This threw my balance a bit forward and mucked up the back angle. Need to fix this. Squats look high in the video, but they didn't feel high. Might ask Rip what he thinks.

Bench: 275 x 2

No spot. No problem. Felt great.


http://www.youtube.com/watch?v=j8QHSz8pn-I

Deadlift: 470 x 2

Felt great. The checkering on my bar at home really helps with ma gripz. Bar at the gym might as well be completely smooth. Lol at the beer case packaging in the background. Now you guys know the secret to my svelte physique.


http://www.youtube.com/watch?v=bwmFAECibzg

[JAM]

Squat looked deep enough to me.

Gym looks like mine: mower, random stuff, and a power rack. Love it.

[LudwigVan]

Squats are fine. Nice work.

[Danish Viking]

Squats are fine. Nice work.

+1. I'm usually a depth nazy, but those looked fine. Nice deadlift as well. I envy your garage gym.

[misspelledgeoff]

Thanks guys.

Yeah the garage gym is pretty sweet. One of the better investments I've made.

[Mr.City]

I forgot how much of a big fucker you are. But really, Miller Lite?

[misspelledgeoff]

Well I do prefer a nice hoppy ale. But ML does have 3.2 g of teh devil carbs per 12oz whereas my preferred beverage has quite a bit more.

When you gonna update your log?


I forgot how much of a big fucker you are. But really, Miller Lite?

[Mr.City]

Within the next week or so. I've been losing weight to see if it'll fix up a skin issue. I've been on RFL for almost 3 weeks now. I start around 260 and right now, I'm a little under 245. Thinking about consulting JP to see if I can to 300 without getting bloat face.

[misspelledgeoff]

Do it man. At 6'4" (right?) you'd be terrifying at 300#.

Volume day

Squat: 320 x 5 x 5 (tie PR for 5 x 5 from March 2010, except this time not an abortion).

Quit surprised at how easy these felt. Using Rips cue to push elbows up as I approach bottom. Much better balance, depth and bounce.

Press: 155 x 5s x 5r (PR for 5 x 5. Last time I did TM I pressed 155 for 1s x 5r at Rip's seminar at end of Feb 2010)

Power Cleans: 155 1s x 3r, 6s x 2r (horrible technique)


Within the next week or so. I've been losing weight to see if it'll fix up a skin issue. I've been on RFL for almost 3 weeks now. I start around 260 and right now, I'm a little under 245. Thinking about consulting JP to see if I can to 300 without getting bloat face.

[fnet]

You're doing a heckuva job stating the case for the Texas Method with the numbers you've been putting up.

[misspelledgeoff]

Thanks fnet. I must say that while TM volume day is a ruthless bitch, the program definitely agrees with me.


You're doing a heckuva job stating the case for the Texas Method with the numbers you've been putting up.

[Danish Viking]

Do it man. At 6'4" (right?) you'd be terrifying at 300#.

Volume day

Squat: 320 x 5 x 5 (tie PR for 5 x 5 from March 2010, except this time not an abortion).

Quit surprised at how easy these felt. Using Rips cue to push elbows up as I approach bottom. Much better balance, depth and bounce.

Press: 155 x 5s x 5r (PR for 5 x 5. Last time I did TM I did 155 for intensity day for 5RM at Rip's seminar at end of Feb 2010)

Power Cleans: 155 1s x 3r, 6s x 2r (horrible technique)

Jesus christ that's alot of volume. I'm duly impressed - I guess you spent most of your day lifting, huh? ;)

[misspelledgeoff]

On sundays, 7-10PM is pretty much shot. Thank God volume day is once per week.

[Mr.City]

6'3 actually.

[misspelledgeoff]

Recovery

Front squat: 175 x 3 x 3
Bench: 195 x 2s x 5r
Chins (orange band): 7,7,6,6,6

Nothing special.

[misspelledgeoff]

Intensity Day

Felt very stale and flat. Had to force myself to workout which is odd as intensity day is my favorite. Got all my reps but didn't feel great. Been drinking a lot and sleep has been for shit. I put notice in at my job and it's kind of been an extended party since then. It's clearly affected my recovery though.

Squat: 380 x 2 (better form than last week--keeping elbows up and back tight. still kind of grindy though)
Press: 180 x 2 (was going to go for185 but knew I wouldn't get it. This was a true max effort).
Deadlift: 435 x 5 (moving back to sets of 5. Not heavy but had real problems breathing with lingering bronchitis and tight belt)

[Mr.City]

I'm back now, mang. Nice lifts. I look forward to beating them.

[Danish Viking]

Intensity Day

Felt very stale and flat. Had to force myself to workout which is odd as intensity day is my favorite. Got all my reps but didn't feel great. Been drinking a lot and sleep has been for shit. I put notice in at my job and it's kind of been an extended party since then. It's clearly affected my recovery though.

Squat: 380 x 2 (better form than last week--keeping elbows up and back tight. still kind of grindy though)
Press: 180 x 2 (was going to go for185 but knew I wouldn't get it. This was a true max effort).
Deadlift: 435 x 5 (moving back to sets of 5. Not heavy but had real problems breathing with lingering bronchitis and tight belt)

Life happens. You still got the workout in and made your lifts - quite heavy ones at that, too. Pretty close to the 1RM 2-3-4-5 goal, huh?

[misspelledgeoff]

I'm back now, mang. Nice lifts. I look forward to beating them.

Bring it! You young whippersnapper you.


Life happens. You still got the workout in and made your lifts - quite heavy ones at that, too. Pretty close to the 1RM 2-3-4-5 goal, huh?

Thanks, you Viking stud. Volume day is tomorrow. I'm contemplating taking a week break on the shoulders. That will give you some headroom to kick my ass on on bench.

[Danish Viking]

Thanks, you Viking stud. Volume day is tomorrow. I'm contemplating taking a week break on the shoulders. That will give you some headroom to kick my ass on on bench.

I'm out of town for medical exams for an entire week, so not much chance of that happening. Also my bench suuuuuucks. I think there's more chance I could catch your press, tbh, though I'm still only doing 160x5x3.

I think it's a good idea to listen to your joints. I should probably have eased off about a week ago, so I wouldnt have fucked up my elbows as much as I have. Oh well.

[JAM]

Intensity Day
Squat: 380 x 2 (better form than last week--keeping elbows up and back tight. still kind of grindy though)
Press: 180 x 2 (was going to go for185 but knew I wouldn't get it. This was a true max effort).
Deadlift: 435 x 5 (moving back to sets of 5. Not heavy but had real problems breathing with lingering bronchitis and tight belt)

I'd just like to take this opportunity to say FOK!

[misspelledgeoff]

Deloading and dieting this week. Messed around with tire flips and log presses. Worked up to 180 x 3 on log press.

BW down 7 pounds but mostly water I'm sure. No beer or other carbs since Sunday.

[misspelledgeoff]

Started new job 10/13. Love it but have been busy like never before. Using this as opportunity to shed fat.

Latest stats: bw 236 this AM. Down from 264 on October 1.

[JC400]

Less of this shedding fat reporting I want to see some more big numbers from you! ;)

[Danish Viking]

Good to see you're still alive. Grats on the job, the gym will still be there when things settle down.

30 lb weightloss in a month, huh? That's pretty fucking crazy, lets hope that alot of it is fat.

[misspelledgeoff]

228 in the AM for the past couple of days. 13 pounds from goal weight. Have lost a lot of muscle but nearly all of my gut as well. I'll start back with a stint of LP once I reach goal weight.

[Mark E. Hurling]

Great work on the lifting and staying the course with the weight loss. You won't be sorry later. I lied to myself for some few years about my increasing weight along with my increasing lifts. My sleep and my lower back feel way better. It's easier to do at your age now than later. Congratulations!

[JAM]

Good work Geoff. What kind of diet are you following?

[misspelledgeoff]

Thanks for the words, guys.

Jam, it's called the too busy to fucking eat anything and when you do eat absolutely no fucking carbs allowed diet. Seriously, I haven't had a vegetable, starch, sugar or alcohol (sniff sniff) gram in 6 weeks.

[Danish Viking]

no alcohol (sniff sniff) gram in 6 weeks.

Damn, that's willpower for you. I also find that my lifting benefits from laying off the alcohol, but you gotta live as well.

228 lbs - watch out or you might become an inconspicuous weed like me.

[misspelledgeoff]

If I can have your inconspicuous lifts, I'll be damn happy to be as skinny as you.


Damn, that's willpower for you. I also find that my lifting benefits from laying off the alcohol, but you gotta live as well.

228 lbs - watch out or you might become an inconspicuous weed like me.

[JAM]

Thanks for the words, guys.

Jam, it's called the too busy to fucking eat anything and when you do eat absolutely no fucking carbs allowed diet. Seriously, I haven't had a vegetable, starch, sugar or alcohol (sniff sniff) gram in 6 weeks.

FOK. I'm in the opposite boat. I'm living off fast food, sweets, and meat. Getting fatter by the day.

[misspelledgeoff]

Probably 220 sans carbs and 228 carbed out. Been having a lot of cheat days lately. I know I've lost a lot of muscle. But people are noticing I've lost a tremendous amount of weight.

Starting LP to regain the losses in the near future.

[Dixen]

Good job on the weight loss.

Btw, how about an update of the "Race to 5/4/3/200" thread?