Pre-juice 5x5: Darkness on the Horizon

[Guinness5.0]

Funny you should mention 500 as it's my goal (most recent 3rm is 435). I think I'll get it quickly though as my form has been wrong lately - I try to pull with my low back right from the get-go rather than using a strong hip drive. I'm working with someone who can help me greatly IMO.

I think I'll go with the 5-5-5-3-3-3 scheme and take it slow. I'm a tad worried that b/t the gear and the improved form, I'm gonna wear out my hips if I'm not really careful.

 

[Anthrax Invasion]

Just chiming in to say - you're a fucking animal. Keep it up, man. This shit is fun to read.

Get us a video or two so we can watch you tear shit up.

 

[BiggT]

You're right there.....I think a solid triple with 455 is good for a 500 single.

 

[Guinness5.0]

Week 4 -- THURSDAY

Deadlift 235x8, 325x3x3, 375x3x2, 415x1
-Numbers are screwy b/c of the bigass collars used. I worked with my buddy and I'm getting the feel for my new form. It was def. a learning experience as it's a little unnatural for me to push up so hard with my hips before pulling w/ my back. I actually bombed w/ 375 on each set (pulled it an inch and then quit), then kinda got my head together and pulled the triples no problem. 415 was tough but good - I had to pull it fast or I wouldn't have gotten it. I'm pretty sore from using muscles in a different way. Hopefully that means there's lots of potential left....

Bench 5x5 275
-Pretty easy. The bar was 'oily' and I thnk the gear is making my hands extra sweaty. I gotta get some chalk or the tougher weights are gonna slip.

Rows 5x5 225, then 135x20
-Felt great to do these again. I love this exercise. Nice and easy today. I deweighted every rep on the floor and focused on acceleration througout the pull. On the 20-repper I gripped the bar wider and didn't deweight - just let it down til my elbows were straight. I got the idea for burn sets based on some reading on the metabolic effects they induce (increased muscle glycogen uptake, which mainly interests me b/c I want my PWO carbs to go to my muscles as efficiently as possible since I'm hypocaloric). I'm gonna read more on this to see if it's worth it.

CGBP 225x7, 265x6, 225x8
-A little bit random, but I wasn't sure how these would go having already used some volume on regular bench press. I don't think my shoulders like heavy bench and heavy close grips in the same day, so I'll be sure to err on the side of light for these in the future.

DB curls 50'sx8, x6
-Pretty tired by now.

Stretched for ten minutes. Pretty happy overall. Felt real strong on bench. I may do some technique work on saturday for deads - I was thinking maybe some triples with 225ish to 'hone the groove' and get this form to be second nature rather than something I need to think about conciously.

I'm kinda concerned about something though. I'm really not losing any weight (still 242 most mornings) or inches off my gut. I've cut cals even more than before, though not by much (instead of six whole eggs in my omelette I use 4 whole and 4 whites). I'd have thoght that between the tougher workouts and the gear, I'd be seeing some decent - or at least discernable - progress by now.

 

[Cynical Simian]

I'm kinda concerned about something though. I'm really not losing any weight (still 242 most mornings) or inches off my gut. I've cut cals even more than before, though not by much (instead of six whole eggs in my omelette I use 4 whole and 4 whites). I'd have thoght that between the tougher workouts and the gear, I'd be seeing some decent - or at least discernable - progress by now.

I'd actually been planning to ask about your caloric balance (didn't know if you were still wanting to use the cycle to "see your abs" as you'd mentioned or just go hypercaloric to help even more with PRs). Your problem is likely that you've been dieting for long enough that your body has adapted to the lower caloric level by slowing metabolism, ceasing lipolysis, etc. Basically, you need to incorporate periods of significantly higher calories (especially carbs) to in essence "reset" hormone levels and nutrient/fat utilization. You might've come across references to this mentioning leptin and refeeds (the former has had a few reports on it in mainstream publications recently). The link below is a very concise summary of leptin's role in the body; there are more detailed articles elsewhere on the site if you want to get quite a bit deeper into the science:

http://www.avantlabs.com/magmain.php?issueID=35&pageID=425

 

[Guinness5.0]

Basically, you need to incorporate periods of significantly higher calories (especially carbs) to in essence "reset" hormone levels and nutrient/fat utilization.

This oughtta help :

http://www.salecarvao.com/meat.php
http://www.salecarvao.com/salad.php

Going there tomorrow. Unlimited portions of 14 (!) types of grilled/roasted meat.

 

[blut wump]

That looks like a more normal workout. It seems that the idea of 'program' is falling a little by the wayside at the moment. I guess with the juice, squat and deadlift each changing things it's enough to be following a good workout template while things settle into place.

Enjoy your light meal.

 

[Cynical Simian]

This oughtta help :

http://www.salecarvao.com/meat.php
http://www.salecarvao.com/salad.php

Going there tomorrow. Unlimited portions of 14 (!) types of grilled/roasted meat.

Heh, note the "especially (glucose-based) carbs" part. Be sure to load up on Brazilian-style rice while you're enjoying making them rethink the economics of offering all-you-can-eat meat.

 

[blut wump]

These places do have their economics in place. For every gargantuan, ravenous lifter there are a couple of dozen secretaries who feel bloated at half an egg-white and a leaf of lettuce not to mention the vegetarians who were outvoted.

 

[Jim Ouini]

I wish we had one of those places, even though I never get my money's worth.

We sometimes eat at an all you can eat salad place called Zoopa's. They have soup, pizza, pasta, all kinds of breads, ice cream. I can only eat 1 plate of salad, 2 bowls of soup and maybe a small slice of pizza.

I see some hefties there going back 3,4 or 5 times. Ladelfuls of salad dressing and sometimes using soup bowls for their ice cream Sad thing is I think they consider it their 'healthy meal' for the week.