5/3/1 Big but Boring. Muppet prep for July 18th ScotNational

[Lordmuppet]

Nice log! You've had some pretty quick progress with the lifts, haven't you?

Must be all the oatcakes.

My oatcake habit has just been vindicated! nice. thanks.

[vegan hal]

nice PBs Lord Muppet! 2.5xbw is sick. that would be 500 for me and I am pretty sure that will NEVER happen.

[Lordmuppet]

nice PBs Lord Muppet! 2.5xbw is sick. that would be 500 for me and I am pretty sure that will NEVER happen.

yeah like i was telling seitanic it wasn't a legit lift because i never locked it out (hands were too close together to lock out). Will post when replicated with a legit lift though.

[Lordmuppet]

late food summary of last week

food Was at a conference in Berlin for most of it. Was very well prepared with the nuts/powder/bars/creatine etc I took with me but the problem (which i will be prepared for next time) was finding time to eat it! Still I did better than when i usually go away. So yeah my plan to reach 90% food compliance is to aim for 100% while at home and then just myself more slack while traveling.

So yeah food was something of a write off for that week but traveling is my holiday from the eating regime so I don't view it as a bad thing.

sleep slept fairly well at conference despite the heat

[Lordmuppet]

late lifting summary of last week

August 23rd 2011

belted Squat 100kg 3x5 (felt hard)

belted Dead con 135kg 1x5 PR for 5 rep max

OHP 41kg attempting 3x5 only got 4, 3, 2 FAILURE

Chin ups 6, 10, 9 (odd i know, psychology was bad on first i guess)

Middle of Week Away (i forget the date)

Hotel Room Training

3x5 fist push ups with feet on chair
3x5 band squats with second heaviest Iron Woody Band (or maybe 3rd heaviest)
3x5 feeble pistol squats onto chair.
3x5 OHP with chair (too light so tried to go slow)
3x5 bodyweight dips on a low table. Surprisingly challenging.

Missed session

ong trip back (fyi Amsterdam airport is a great airport and especially for sleeping in assuming you are passed security. Had a solid nap on a bean bag type thing. Anyway by time i got back was shattered so decided to rest instead of train. Probably a bullshit excuse but it is VERY rare i miss sessions due to exhaustion so yeah i was seriously tired. Think I have negotiated to get a barbell in the garage so that will be a good back up when that goes in.

[Lordmuppet]

Okay I am trying to hard to justify stuff (undereating while travelling that is, missing the session i still think was the right call. If i had a the garage could have done nice halfway house of form practice) I see that. Travelling food is improving but needs to get even better.

Also I need to start logging all the white wine I'm quaffing.

Need to HTFU 3xbw deadlift will not happen with a merely good lifestyle.

[Lordmuppet]

short version: diet and sleep compliance improving: diet almost at 90% olives aside ...

okay will track the glasses of wine from next week ... honest!

diet Only two missed meals (for one was so tired i forgot to put protein powder in the shake!) and a cheat meal so 87.5% compliance. Cheat meal was Nairn's Oats Biscuits which REALLY wanted to try. Worth it! those things are incredible Am now consuming oat cakes without the space spread that i was putting on them. Eating an insane amount of olives which is no doubt screwing my Omega 3/6 balance love olives though

diet compliance 87.5%

sleep have got the bedtime down pretty good now but super early starts (volunteering for stuff) and an epic battle between various drunks beneath my bedroom window screwed things.

Average sleep 6.41 ... ugh

Things moving in the right direction though

[Rach]

Also I need to start logging all the white wine I'm quaffing.
.

wine is one of my weaknesses too And olives, namely these:
http://www.olovelife.com/
It's hard to forgo 'em!

[Lordmuppet]

short version: 1) lifts going in the right direction. 2) Going to buy a barbell and weights for the garage! 3) got deep tissue massage

Monday: Deep Tissue Massage less than 100 metres from my house with nice guy (former top 10 Sprinter in Greece so some common ground regarding power/strength stuff). Good news is apparently I have zero scar tissue in my back and legs. Apparently spinal area looks very healthy. Felt great afterwards. Am going to buy 3 sessions at 30 pounds each and schedule one every three months. Anyway my guy is highly recommended for those of you in Edinburgh/Passing Through.
He doesn't ask questions about tattoos which is also a plus.

Tuesday (light on advice of Massage Therapist)

3x5 Squats 60kg
1x5 con Deadlift 60kg
Pull ups 5, 5, 5
3x5 Bench 40kg

Thursday

3x5 Squat 102kg
1x5 Dead con belted 137kg FIVE REP PR
3X5 OHP 42kg FIVE REP PR
CUs 10, 9, 5

Saturday light volume on account of restarting Texas Method next week

3x5 Squat 60kg
1x1 Dead con belted 150kg
1x1 Dead con belted 155kg
PUs 3 then exhaustion
3x5 Bench paused 40kg

done with sumo deadlift, long live conventional! 15kg to go to match my old non-locked-out Deadlift pull.

Barbell for Garage

Been given the green light to buy a 5 foot barbell (limited space) and ton of weights (over 200kg probably 255kg) for the Garage. Will be able to deadlift at least when the awful winter comes and i'm cut off from the gym. Rack to follow as soon as more space opens up in garage. Talking of which I got a years membership for 100 pounds. Woot!

[Lordmuppet]

Also I need to start logging all the white wine I'm quaffing.
.

wine is one of my weaknesses too And olives, namely these:
http://www.olovelife.com/
It's hard to forgo 'em!

enabler! but yeah it could be worse. I thought at first you were linking me to a bulk buying site ...

[Lordmuppet]

okay so nothing for last three weeks because

1) kept leaving log at gym for two saturdays in a row so couldn't write up

summary of those two weeks

won't bother y'all with the full list of lifts

stuff going in right direction. Some PRs for 2/3? rep OHP and 5 rep deadlift. ORM of deadlift is moving up slowly closing in on the old 170kg. Think it was 162kg or so.

Anyway couldn't stay at home these last ten days (house swap) so went travelling with an American friend around Scotland in a car. Some highlights/thoughts

diet

better again than last trip. Bought a ton of fresh veggies everytime we passed by a supermarket (hard veg so it lasts). Also brought protein powder and nuts and have been knocking those back regularly. Eating (and drinking) a lot of crap obviously (hob nobs, pringles, chips) but also a lot of the good stuff.

The overall aim is to get a bunch of calories (i undereat under stress), protein, veg and not worry about the other details.

getting bolder with asking for substitutions etc at restaurants. This resulted in a brilliant salad with portobello mushrooms, olives and dough balls (which i remember being vegan but this may be wishful thinking) at Pizza Express in Inverness.

training

brought the heavy duty bands as always which guarantee a decent squat. Picked up a 12kg kettlebell in Aberdeen which would have been fun but my TFCC wrist injury flared up massively the further north we went (cold?). By the time we got to Orkney it was REALLY bad. Then we started going south again and it is almost back to normal. Will have a physio check it out when i get back. I can still deadlift with it thankfully. Bench is out for the moment though. The wrist allowed kettlebell swings so got a few sweet photos of that at various points in the highlands including some standing stones in orkney. Also got an Overhead press picture from the moor before the wrist went bad (wrist did not get injured because of that in case you are wondering).

Did some proper lifting in Aberdeen at the uni gym there which has good equipment. Had to wear my trainers though which made for a super awkward deadlift.

otherwise training was various types of push ups in hostels, squats with monster iron woody bands and kettlebell, some pull ups on beds etc Tried out planking which is a great bodyweight thing.

got to a really crappy gym in skye where did OHP and bulgarian split squats with standard weights. Realised can do partial deadlifts with a cable machine which is useful to know.

have to run to buy food for trip to strengthshop HQ tomorrow so more soon

[baldy]

A road trip in Scotland with not mention of Co-Op doughnuts?

[Talyn]

A road trip in Scotland with not mention of Co-Op doughnuts?

They aren't vegan anymore, remember?

[baldy]

A road trip in Scotland with not mention of Co-Op doughnuts?

They aren't vegan anymore, remember?

Really, how did I miss this, even the jam ones? Haven't found a local Co-Op so been without doughnuts for months.

[vegan hal]

hey man. good to see you back and it sounds like you're having some good adventures too.

poor Baldy/ what to do w/o doughnuts.