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• View topic - "Cut back on Carbs" they said... Bollocks!

"Cut back on Carbs" they said... Bollocks!

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"Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Tue Jun 11, 2013 10:15 pm

alright, I'm gonna start my log here by posting yesterdays workout and some videos (didn't get around to hit the gym yet).
First things first though:
I'm basically following wendlers 5/3/1 for strength. I don't have much of a plan when it comes to assistance work. i usually just do whatever the hell i feel like doing. could be a metcon, some Rest/Pause exercises, Krocrows or just the main lift of the day for reps. or a different lift for reps. or nothing.
all weights in pounds unless marked otherwise.

So, yesterday:
Day 1 (Deload)

Warmup with skipping, pushups, airsquats, mobilitystuff

Bench
2x empty bar x 15
75/80/105/105/105 x5

Hanging Bentover Barbellrows
105 x 8
2x 65 x15

Warmup for Snatch and metcon with empty bar front/overheadsquats

Hang Snatch
45/60/60/75/75 x3

Metcon
7 Rounds for time of
5 Burpees
5 75# Frontsquats
5 Strict Pullups

don't know my time. do know that it left me huffing and puffing and with a littlebitof soreness in my buttocks.

Stability/Mobilitywork with crossover planks (is that the name?), stretches, "foamrolling" (i dont have an actual foamroller, so i use whatever i can find. in this case: dumbbellhandle wrapped in a towel and a coconut)
Last edited by MH1896 on Thu Jun 13, 2013 2:02 am, edited 2 times in total.
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Re: "Cut back on Carbs" they said... NO! says I

Postby MH1896 » Tue Jun 11, 2013 10:24 pm

[youtube]http://www.youtube.com/watch?v=dmFGWAy3zno[/youtube]

[youtube]http://www.youtube.com/watch?v=jFwrFs-7Um0[/youtube]

[youtube]http://www.youtube.com/watch?v=lqm88bpYz_c[/youtube]

ok this doesnt seem to work. help please!
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Re: "Cut back on Carbs" they said... NO! says I

Postby baldy » Wed Jun 12, 2013 5:13 am

Fixed them for you, needed to make them http instead of https.
Gym looks hardcore.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: "Cut back on Carbs" they said... NO! says I

Postby MH1896 » Wed Jun 12, 2013 5:57 am

thanks, mate!

todays training went okish. considering that i was kinda hungry and hungover. i was happy i'm in deload week.

Squats
2x 45 x 10
3x 105 x 5
3x 115 x 5
[youtube]http://www.youtube.com/watch?v=4jecPELDlRY[/youtube]

mobilitywork

metcon

1 round of HeroWOD "Small" (modified)
100 SDHP
50 Burpees
50 Boxjumps
100 Singleunders

time 13.57

Situps
3x 20 on Decline Situpbench

[youtube]http://www.youtube.com/watch?v=k496LOiaBAA[/youtube]
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Re: "Cut back on Carbs" they said... NO!?!

Postby JP » Wed Jun 12, 2013 6:58 pm

CARB POWER!!! :)
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Re: "Cut back on Carbs" they said... NO!?!

Postby MH1896 » Wed Jun 12, 2013 9:23 pm

hell yea!

just got back from a recovery run:
11:30min uphill
~15 mins of gymnastics, mobility, pistols, handstandpractice (omg do i suck at handstands!)
~8min downhill
~25 min on a 4.something km loop

some more mobility.

now have lunch, rest, maybe do something useful.
tonight probably a metcon including thrusters, burpees and maybe one slightly heavier exercise (i'm actually deloading)
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Thu Jun 13, 2013 2:23 am

So, no heavy weights, no burpees, still a good WOD. Definitely showed me what i have to work on in the future!

10 Thrusters (75lbs)
1 Pullup
9 Thrusters
2 Pullups
.
.
.
2 Thrusters
9 Pullups
1 Thruster
10 Pullups

Time: 12.00

Work on: staying tight on the thruster/overheadpress. my ribcage pulls upward, i suck in my belly and basically lose all tension in the core. makes the frontsquat way less dynamic, too.

comments welcome!
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Fri Jun 14, 2013 2:39 am

Mock Meet.

Squat 255
Bench 190
Deadlift 280

Bodyweight 159
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sat Jun 15, 2013 5:19 am

so i took the bike out for a spin today. i could hardly believe how much i had missed that. just rode it for 60-90 minutes, i really dont know how long i was out there, but it gave me an unexpected pleasure and made me happy. i also noticed that riding the bike basically everywhere everyday back home really complimented my training. i'm definetely going to do that more often from now on.

i relaxed a little bit afterward, had a banana, mango and peanutbutter smoothie for some fast sugar before training and then went to the gym:

warmup with ropeskipping, squats and some anklemobility

technique
hang powerclean (first rep off the floor)
1x 105 x3
4x 105 x5
some of them felt really good. nice explosion, nice stomp and i had that feeling of slamming my shoulders into the bar. don't know how i'm doing on the whole keep-your-arms-straight-situation. would need a coach or at least my videocamera for that, but i'm happy with how it went.

hangsnatch
3x 75 x3
2x 75 x3 with a pause in the bottom position. focusing on getting tight through the core and good shoulderposition
1x 85 x3 tried to add some explosion
also quite happy with this movement. next time i'm going to try to add some weight to that bar and see how that goes

wanted to do frontsquats here, but i felt kinda tired and was in a hurry, so i skipped those

metcon
"Half-Cindy"
10 min AMRAP
5 Pullups
10 Pushups (on parallel pushups things ^^)
15 airsquats
not sure if i did 8+5 or 9+5, lost count for a moment in between, but i had to cluster those pushups from round 5 or 6 which slowed me down considerably, so it might have been 8+5.
i hate the pullup situation here by the way! all the bars are too low, too close to the wall or some other obstacle or (in case of swingsets in the playground) simply too big. i did get some kip in there, almost throwing over the whole pullup/dipstand, but i would have done better on a proper pullupbar.

krocrows
1x 45 each side with some dumbbell... might have been around 30lbs, felt light, still had to lie down on a bench afterwards. i think physically i had a few more in me, but i broke down mentally

sidebends
1x 20 each side. some short barbell, don't now the load. just wanted to do 20 reps and be done with it.

couldn't be bothered with any mobility work or stretches today. going to get some frontsquats in tomorrow, maybe a run if i feel like it and some mobility. rest on sunday!
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sat Jun 15, 2013 11:19 pm

went to the gym, did a little bit of warmup with ropejump and ankle, upperback and wrist mobility. then frontsquats. i was struggling with technique, so i wanna get a lot of them in at the moment and i'm feeling more and more confident.

35x 10
55x 10
85x 8
95x 6
105x 5
115x 5
125x 3
135x 3
155x 2 (PR)
2x 85x 6

20-30 min. mobility

felt good, gave myself all the "chest up" cue a few times. helped. happy with the workout.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Mon Jun 17, 2013 1:25 am

today i went mountainbiking without a mountainbike :) it was so much fun! i'm really happy to be able to explore the beautiful island of ometepe by bike now. i planned to go for a relaxed ride, just move the legs a little bit, but adrenaline and endorphines got the better of me and i started racing up and down the trail, working up a nice sweat.
once again: i'm so sure this is going to help my performance in the gym big time!
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Wed Jun 19, 2013 2:48 am

so, after my excursion into wendlers 5/3/1 i've decided to go back and do some more 5x5 followed by 3x5 and eventually 1x5 as suggested by the program. i'm going to replace the barbell row with powercleans though, and i'm only going to do one set of those before the squat so it'll look like this: 1x5 powerclean, 5x5 Squat, 5x5 press.
I'll probably stick with the weight on the clean for two or three sessions, instead of increasing it everytime. just to be sure that i don't compromise technique for weight. any thoughts on that would be welcome.

yesterday i felt like i was coming down with something. felt weak all day and literally left my hammock only to pee and to get food. my back hurt (which it never does), i had a headache and so on.
today i felt much better, but still not perfectly fine. i still decided to go to the gym.
Squats went ok, but once i was finished with them i felt like lying down and not get back up again.
benching went accordingly. weight felt heavy, technique felt sound, but i had some problems keeping my elbows tucked. while warming up for the bench i had already decided i was not going to deadlift today, but then i also wussed out on the last two sets on the bench.
stats (from fitocracy)

Barbell Squat:
45 lb x 8 reps (+40 pts)
45 lb x 8 reps (+40 pts)
135 lb x 5 reps (+66 pts)
145 lb x 5 reps (+70 pts)
175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)
Barbell Bench Press:
45 lb x 8 reps (+42 pts)
45 lb x 10 reps (+43 pts)
65 lb x 5 reps (+42 pts)
85 lb x 5 reps (+48 pts)
105 lb x 5 reps (+55 pts)
115 lb x 5 reps (+59 pts)
135 lb x 5 reps (+67 pts)
135 lb x 5 reps (+67 pts)
135 lb x 5 reps (+67 pts)

to sum it up: went in with some motivation, physically not 100%, quickly got into a bad place mentally where i started making excuses and feeling sorry for myself, all motivation gone, called it a day halfway through. still think it was better to do this than not to go at all and sulk at home.
gonna give myself another day to recover tomorrow, just go for a walk maybe, and then hopefully go hard on thursday again.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Thu Jun 20, 2013 4:16 am

felt tons better today! but fucking hell are my quads sore! courtesy of full ROM i would say. if i'm honest with myself, i'll have to say i haven't squatted to proper depth in quite a while, which means only just below parallel instead of going way down. anyway...
since i skipped deadlifts yesterday i felt like i'd hit the back a little bit. nothing that'll make me sore, just some strengthening+ gpp
afternoon:
pullups on a fat log (about 10cm diameter): 8, 3, 5, 5, 5

night at the gym:
100 ropejumps
10 backsquats @65 olympic style, close stance, atg, highbar
upperback mobility, general stretching
10 frontsquats @65

Pullups
5/5/4 with ~18lbs backpack

Stiff-Legged Barbell Deadlift:
65 lb x 10 reps (+48 pts)
85 lb x 10 reps (+55 pts)
95 lb x 10 reps (+59 pts)
135 lb x 10 reps (+77 pts)
165 lb x 5 reps (+80 pts)
165 lb x 7 reps (+89 pts)
165 lb x 4 reps (+73 pts)
Barbell Shrug:
135 lb x 10 reps (+29 pts)
135 lb x 10 reps (+29 pts)
135 lb x 10 reps (+29 pts)
Pendlay Row:
135 lb x 5 reps (+49 pts)

all kinds of rotator cuff exercises and that ytwl thing with 2,5lbs in each hand

Pallof Press :
30 lb x 10 reps (+24 pts)
30 lb x 10 reps (+24 pts)
40 lb x 7 reps (+24 pts)
40 lb x 7 reps (+24 pts)
40 lb x 10 reps (+25 pts)
40 lb x 10 reps (+25 pts)
40 lb x 15 reps (+27 pts)
40 lb x 15 reps (+27 pts)
40 lb x 10 reps (+25 pts)
40 lb x 10 reps (+25 pts)
6 of the sets were one arm cable presses for corestability. pallof press in between, but the exercises are comparable.

Three Point thoracic extension with rotation (thats what they call it on youtube) + "pushupplank"

Hanging Bent Leg Raise:
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

lots of hip and ankle mobility and posture stuff (about 20 mins)

pretty happy with the workout. no balls to the wall omg i'm about to puke stuff, but just trying to slowly improve my whole body so i can go harder on the important lifts.
might do some "foamrolling" (going to use a aluminum hiking bottle :? ) later tonight. legs are calling for it.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Fri Jun 21, 2013 3:50 am

jumprope with a few DUs for warmup

squat
10x 65, 7x 125, 5x 145, 3x 165, 5x 5x 180 quads and hammies sore as fuck from squatting on thursday and the DL-work yesterday, but that didn't matter too much

press
7x 45, 5x 55, 5x 60, 5x 5x 70 easy, played around with gripwidth a little bit. can't decide if i like a slightly closer grip with elbows more forward and under the wrist or a little wider with slightly flared elbows... one feels more solid, the other lifts more weight.

powercleans
5x 3x 115 no oly plates so the bar was a little lower than its supposed to be. again used the opportunity to try and tweak the technique a little bit. used to have trouble with the knees getting in the way and then having the hip catapult the bar up and forward, so focus was on knees outta tha way first and then explode UP. need to capture it on video to see how i'm doing though.

dips
2x 8, 1x 9

bunch of mobilizing and thighsmashing.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sat Jun 22, 2013 1:27 am

went for a beautiful barefoot 2 hour walk on some trails across the hilly bananaplantations and woods around here.
mental and physical recovery ftw :)
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