[kaptr1d]

Double.

[kaptr1d]

My Sunday 6/29 Workout:

Pullups:
BW 5 x 5

Dips:
BW 5 x 5

Endurance Circuit:
65lb barbell and...
8 reps SL DL
8 reps BOR
8 reps Cleans
8 reps OHP
8 reps Good Morning
8 reps ATG squat

All in one fluid set.

I really didn't feel so hot at the gym today. Probably because I haven't fully recovered from the DL's yesterday but maybe also bc I was out late last night... I got around 10 hours of sleep though so I can't see why that would be the problem. I usually would have done at least 3 sets of the circuit but I quit after one bc I felt really nauseous.

Oh well. Tomorrow is squat day.

[kaptr1d]

Originally Posted by megaseth7

Your doing great.

I really appreciate the support.

It's hard going all the time with no one around to compete against or share energy with. There was a guy in his early 40's yesterday doing front squats in the other power rack. We got to talking a bit after I commented that hes the only other person I've ever seen doing squats properly at all, let alone front squats at our gym... It was nice to bounce ideas off of someone who wasn't wearing weight gloves, an Olympic belt, and 5 sweat bands while doing shrugs on a machine...

[DEVILsSON]

#1 you're eating very little so pick it up...your body goes into starvation mode if you undereat significantly and hangs out to bodyfat(sorry to break it to you but 1 banana and a multivitamin is not a breakfast...I eat more during my snacks when i use the toilet at night.....and huge gaps between meals is bad...very bad..)
#2 start taking fish oil(DHA/EPA)....it's very good for fat loss...it will help keep your muscle while dieting...and drop soy milk and take some other form of protein...whey is the popular choice...(are you lactose intolerant?)
#3 it doesnt matter whether your squat and dead are decent vs bench...doing them together overloads your central nervous system..and if you do it consistantly and as you get stronger....you'll end up burning out.....
#4 do conditioning on its own or as a 'finisher' after your lifting....check out conditioning forum and look up all the challenges and then try to do them....also ross enamait has a great book called infinite intensity that many guys on this forum own...it's very good...u can get it directly at www.rosstraining.com ....he sends it you personally....one of the very few coaches respected here or elsewhere...


good luck

[kaptr1d]

I've changed up my diet since this started.

For breakfast I'm having a meal replacement shake plus the fruit and a protein shake.
I am no longer drinking soy milk. I've gone back to cow milk.
I'm taking flaxseed oil right now but I don't have much left in the bottle. I already have a new bottle of fish oil ready to replace the flaxseed oil once I've finished it.

Thanks for the replies.

[kaptr1d]

My Monday 6/30 Workout:

Squats ATG:
145lbs x 5, 3 sets
195lbs x 5, 2 sets

Front Squats:
95lbs x 5, 2 sets
145lbs x 5, 2 sets
165lbs x 5

Overhead Squats:
65lbs x 5 reps, 3 sets

I was really shaky with the overhead squats. Not so much that my legs were shot (although they were hurting) but more so it was really hard to keep my arms straight while letting my legs bend... I had a hard time coordinating the movement.

Overall a good workout I think.

[Oblivian]

Normally I don't post too many replies, but your log title specifically requests it. Your last workout had back squats x 5 sets, front squats x 5 sets, and overhead squats x 3 sets. I know SOME people can handle a day like that, but you have complained of soreness. Same with deadlifts and squats in the same day.
You may want to scrap the circuit for now. With the volume you are doing, I would say you are getting a muscle endurance workout in there. If you are able to adapt to your workouts without the soreness, you can throw it back in.
These are just suggestions that you can use if you want. Your main goal should be to make a workout that you are able to follow that you make gains with. If you are constantly sore, you will not be able to follow your workout or make gains. I had to make many adjustments to my program and try new things out. It's an ongoing adaptation process.

[kaptr1d]

Originally Posted by Oblivian

Normally I don't post too many replies, but your log title specifically requests it. Your last workout had back squats x 5 sets, front squats x 5 sets, and overhead squats x 3 sets. I know SOME people can handle a day like that, but you have complained of soreness. Same with deadlifts and squats in the same day.
You may want to scrap the circuit for now. With the volume you are doing, I would say you are getting a muscle endurance workout in there. If you are able to adapt to your workouts without the soreness, you can throw it back in.
These are just suggestions that you can use if you want. Your main goal should be to make a workout that you are able to follow that you make gains with. If you are constantly sore, you will not be able to follow your workout or make gains. I had to make many adjustments to my program and try new things out. It's an ongoing adaptation process.

Thanks for the feedback.

I think before a lot of the soreness and lack of recovery was bc of other life circumstances. I'm newly unemployed so besides training the rest of my day is devoted to eating and recovery. I'm getting 9 or 10 hours of sleep every night and I've been eating until I feel sick during the day.

I do agree with the circuit workout being questionable... I'm really not sure what to do with that one.

And I've switched up my routine so squats and deads are no longer on the same day.

Thanks again.

[kaptr1d]

My Wednesday 7/2 Workout:

Squats ATG:
105lbs x 10 reps, 2 sets

Flat Barbell Benchpress:
115lbs x 5 reps, 2 sets
135lbs x 5 reps
145lbs x 5 reps
155lbs x 5 reps

Incline Dumbbell Benchpress:
110lbs x 5 reps, 3 sets
120lbs x 5 reps, 2 sets

Seated Military Press:
80lbs x 5 reps
85lbs x 5 reps, 2 sets
85lbs x 4 reps (failure)
85lbs x 4 reps (failure)

Dips:
BW x 5 reps
BW x 4 reps (failure)

I felt really good today. 155lbs on the BP is a PR for me since I first got hurt in HS. I'm going to eat like crazy and try to keep this up.

I'll be away in Vermont from Thursday through Monday, so I'm going to try and substitute some caveman workouts in place of my usual routines while I'm up there.

[kaptr1d]

While in Vermont I ran stairs a whole bunch and did a lot of running hills. Did a 5 mile run/jog/walk around the lake my house is on and then swam across the lake back to my house... which was a bad idea bc I realized I was exhausted about halfway across and almost drowned myself... learning experience.