[XTrainer]

Still today
Assorted conditioning, including a set of 100 Hindu squats and a set of 50 ab wheel roll outs (from knees).

[Team Dragonfire]

try putting the damper at 10, 5, and 0 on three consecutive tries. See which gives you the best time and it'll give you an idea of where to set it for the best time.

[MikeMartial]

Originally Posted by Team Dragonfire

try putting the damper at 10, 5, and 0 on three consecutive tries. See which gives you the best time and it'll give you an idea of where to set it for the best time.

His damper is FUBAR'd.

[oyaji poi]

Originally Posted by Feature boy

Holy shit! Oyaji!

Ya, it's weird. I went to the gym today for the first time since February. I squatted the bar, it was intense.


XTrainer, I like your way of writing, you're very thorough and thoughtful. Can you go more into detail about how you do IF? Do you work out in the morning? Do you workout during your fast or during your feeding window? That is, I'm assuming you have a daily window. I've been reading a lot about IF and it's interesting and seems worthwhile to try despite Berardi sniffing his nose in IF's general direction.

[MikeMartial]

Xtrainer for Mod.

[oyaji poi]

Is he a Canadian? I thought that was a requirement for Modship?

[MikeMartial]

Originally Posted by oyaji poi

Is he a Canadian? I thought that was a requirement for Modship?

No, but he is extremely articulate and well-read for for a guy his age. I'm going to assume he has Canadian bloodlines somewhere in his background.

[XTrainer]

oyaji: I don't think you understand what I'm saying. I am "intermittently fasting," but only because my work schedule usually requires me to. I feel MUCH better eating Berardi-style. Going for 4+ hours without eating makes me feel like crap. I usually do QMGPP (even if I don't log it) and my "real" workouts are about 70% afternoon, 30% morning.

Mike: Thanks for the compliments, but I'm afraid I do not meet the Canadian requirement...Scottish/Irish ancestry FTW. I'm white as a ghost

[XTrainer]

Today

Bench
Didn't go well today, but in retrospect, I should have seen it coming. I did a couple hundred (unlogged) push ups this weekend, as well as a bunch of CoC grip work yesterday (I never bench good with a tired grip). Plus, I got stuck with the crappy bench again. Built some volume, but it wasn't as heavy as I would have liked. Better next week.

Strongman Jerks (each set cleaned).This was supposed to be my higher volume day. Went okay. I have to remember to press all the way. I often miss easy weights because I don't press THROUGH them, but rather use a press-stop-oh crap-press approach.
95x4 Presses+ 1 Push Press+1 Jerk+1 Muscle Snatch-Yep, I'm giving barbell snatches a try.
135x2 Presses+1 Push Press+ 1 Jerk+1 Muscle Snatch
155x2 Jerks
175x1-Boo.
175x2-Smooth and easy.
185xFail?!
155x3
165x3-Solid, considering.
175x2-Nice.
185x1
155x1+Pressouts
135xSome

Dips-First time doing weighted dips in a long time. Triceps already plenty tired.
BWx8
+10lbsx6
+20lbsx6
+30lbx5
+45lbsx4-Wow, this should have been a lot easier. Triceps must be really fatigued.
BWx8

Muscle Snatches
135x1
135x1
145x0
145x1

Flyes

Tabata burpees

EDIT: Also did core work, weighted decline sit ups and Russian twists.

[XTrainer]

Today

Mostly rest. However, I did do some bodybuilder-style shoulder work. Just attacking my general pressing weakness from another angle. Actually, my overhead numbers are starting to look good compared to my bench.

Started with a set of 16 chins. Sounds bad compared to my max of 20, but this was after jiu-jitsu and on my home bar, which rolls and forces me to use a too narrow grip. A few less reps than my rep PRs on a solid bar are expected.

Cuban Press (ultra strict)
21lb dumbbells, 3x10.

Raise Supersets (same dumbbells)
8 Lateral, 8 front, 3x.

Seated Dumbbell Cleans
A bunch.

Heavy deads tomorrow. Work stress seems to be my limiting factor these days. Hope all goes well.