I think Sam dancer would dominate that event
Been away for a couple of days J and the log i piling up.
I’m in, I’ve doing a jump start. Started this week, vacation next. Then I’m on to 17 weeks of a strength linear progression, goal is 1RM SBD.
Woke at 211.8 lbs.
If I attempt this carb cycling thing then I’m scheduled for 2500 cals, 210g P, 125g C, and 135g F today. That’s my low day. My high or training day is 3000 cals, 210g P, 375g C, 80g F.
Those are both completely doable. I fear that the calories are too high but I followed the recommendations. We’ll see how it goes. Those are 75% and 90% of maintenance.
I want to see 205 lb the scale yesterday.
Maybe I missed this, but where are you pulling this from? Just curious. I clearly have no dietary discipline, so it’s a hypothetical for me
@kleinhound purchased a 30 day challenge and shared the info with me. There are several approaches, but the one I’m considering is more of a maintenance phase.
Four days a week I’ll be at 90% of maintenance with 50% carbs. The other three days of the week I’ll be at 75% of maintenance and 20% carbs. I’m nervous about using 3300+ calories for “maintenance” but I’m not worried about gaining on this approach. If I maintain weight then it’s a win. If I lose weight then it’s a bonus win.
I’m going to be lifting every other day and doing my cardio and abs on the off days so I’ll just have my high days on lifting days and the low days on the cardio days. I should be able to manage that since there won’t be multiple low days in a row.
The original approach is three days of low carbs/calories and one high day, then repeat. That’s a cutting approach. I chose the option that’s closer to maintenance.
That looks fucked
I always thought a games event should be double murph
Well, it’d definitely cut the field in a hurry. Some of the top competitors damn near went to the hospital on regular Murph a few years ago. I guess they could do it at like 1am for added fun. It would eliminate the heat stroke factor… or at least decrease it.
I’m currently watching them do Mary. HSPU, pistol squats, and chest to bar pull ups. I can’t do any of those movements.
Woke at 213.0 lbs thanks to an epic failure of a night. Homemade pizza, Sam Adams, and a few of those fancy hard seltzers probably blew my low carb day out of the water. Oh, well.
I also failed to workout yesterday. My lunch break was extra long so I didn’t do my cardio. My boss allows me to take an hour lunch and an hour workout break but I felt like my lunch counted as both.
Could I have trained after work? Absolutely, but I wanted to be at home.
What does the rest of your rehab plan look like ? How long before you can lift with that shoulder again ?
We finally tested my strength in Thursday. My right arm has about 50% of the strength that my left has. We tested a front raise, lateral raise, external and internal rotation, flexion, and extension.
It was exciting to finally test my arm. I think that means that I’m not going to break under the first bit of strain now.
Yesterday, I used the cables to do the following:
- front raise
- lateral raise (bottom half only)
- lateral adduction (opposite of lateral raise, pulling the weight down to my side)
- internal and external rotation
- scap push ups
- something similar to a straight arm pull down
I’m excited to push myself a bit. I haven’t been using weight on some of those until recently.
Nice to hear that J. No pain?
I’m in. I’ve realized that just after a mere 2-ish weeks of making my workouts a priority again I no longer enjoy training. I’m not sure why - maybe I’m just not in a good headspace right now. That could definitely be it.
But I used to love it, which I can’t always count on to get me through stuff - we have to do a lot in life that we’re not going to enjoy. I want to be healthy, and stronger than the average dude, so whether or not I think it’s really fun like I used to, I need to do it. Discipline over motivation, like Wendler says. That being said, I need to figure out what I enjoy in training so I can at least have some fun. Anyway, I need some accountability, so I’ll be part of it! Will probably still be doing a 5/3/1 template.
No, there’s pain, but if my PT says I can do something then I’ll do it. Pain is inevitable.
Coming back after a layoff is always tough. Keep grinding and hopefully you’ll start you enjoy it again when you can see the benefits (improved strength and/or physique).
I guess you really have to discern which pain is a normal consequence of it and which pain is a red flag
You make the thread and I’m in. I have been feeling like a big flaming vagina lately, so this would be good for me…
25 min, L10-13 / i10, 2.61 miles
Meant to do 10 minutes but I kept going until the women were done with the sprint competition.
50 x 5
60 x 5
65 x 5
70 x 5
75 x 5
80 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 x 2
Not sure if these are going to be a good move for me. I felt some pain in my left shoulder. Might just do high pulls until I can clean again.
Played around with some landmine lifts. Nothing really worked well. I didn’t have straps or anything to help with grip and that sucked. I felt like I might injure my left bicep if I kept messing around.
INCLINE DB ROW
60 x 10
65 x 8
70 x 6
75 x 4
80 x 7
These leave a lot to be desired. I might just stick work cable rows.
SA PULL DOWN
100 x 10
110 x 5
100 x 8
REV CABLE FLY
30 x 12, 10, 8 + 20 partials
Meant to do 10, 8, 6, 4, 2+ on pull downs but the superset tanked my performance. If I was healthy then I’d do AMRAP pull ups.
CABLE CURL (MECHANICAL DROP SET) 30 lbs
Reverse x 20
Hammer x 10
Regular x 10 with some cheating
My last two workouts are one of my options for this little challenge of consistency. I wrote out one push day and one pull day. If I run this then I will alternate the days and only train on Monday, Wednesday, and Friday. I will continue to run this trial program until I’m released to train like normal. At that time, I will be forced to make a decision for my challenge.
I’m watching the CrossFit Games and I’ve always thought it would be cool to be a badass like these athletes. I have three hybrid programs written by Ryan Fischer who calls them high intensity interval bodybuilding programs. There are more than enough workouts to run from September through the end of the year. It would be a good opportunity to finally commit to a CrossFit style program and run it with no options of quitting. My biggest hang up is that there isn’t necessarily a planned progression on any particular lift. The programs will be ballbusting so I don’t need to worry about not making any progress. I really feel drawn to them because I’m not all that comfortable with them. I need to get out of my comfort zone and see what I can do.
When you’re cleared to go back will you need to ease into things or will you be able to do whatever movements?
Like after my surgery I was told I could overhead press, but maybe just bench for a while, so my shoulder “got used” to it, even though it was exactly necessary.
I’m not sure yet. It’ll depend on how my PT progresses between now and then.
Edit: if I go with the CrossFit type program then it won’t be a big deal. I can scale weights. The problem right now is all of the movements that can’t be modified. I would just have to replace them and there isn’t always a suitable replacement. Burpees, rowing, jump rope, push ups, pull ups, etc.