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-   -   3 phase 2x12 (http://www.catalystathletics.com/forum/showthread.php?t=99)

Pierre Auge 10-18-2006 07:48 PM

3 phase 2x12
 
Phase 1: 3 blocks every two hours - for 12 hours
reach critical mass (literally)

Phase 2: 2 blocks every hour - for 12 hours
reach critical mass

Phase 3: 18 hour fast on rest days
Consume 4 blocks every hour - for 6 hours

Feast and Famine - Lift Lots - Lift Heavy - try it - share results

I'm liking the WYSIWYG in this version of discus nice choice guys.

Greg Everett 10-20-2006 03:44 PM

Is this what you're doing? How has it been working for you?

PS, the reason this version of discus is so great is that it's NOT discus--vBulletin.

Pierre Auge 10-22-2006 08:35 AM

Yes this is what I'm doing. I've been fairly inconsistent with all of the travel, but I've put on a few pounds - both muscle and adipose. I'm so out of whack right now with all of the constant time changing that its way too hard to knock out good wods.

I've been hitting heavy lifts every couple of days because frankly it's easier, so I'm deffinatley not as lean as if I were throwing a wod in after my heavy lifting like I would like too. As per it working I'm now eaking over 150lbs which is a big thing for me. I estimate my bodyfat at 12%.

Oh than nice vBulletin, haha my bad...

Pierre Auge 11-09-2006 07:44 PM

Week 1 of doing this strictly.

6:00am to 18:00hrs(6:00pm) - 2 blocks every hour on the hour.

Man can a guy train hard when caloric intake is high. I'm currently about 155lbs around 12-13% bodyfat and surprisingly I've leaned out. (Yeah I went on a carbohydrate binge for about a month and felt like death... ) Life is better now, and I'm getting to bed no later than 10:00 these days.

Training looks like this:
Monday Tuesday Wednesday Friday Saturday
06:30am
2 lifts - 10 sets of 3 (load: 75-85% of max)
WOD (Metabolic)
Gymnastics Skills

08:00
ride my single speed road bike 8kms into town - mostly downhill 25minutes through traffic.

go about my day looking for work

17:00 (5:00pm)
ride back home - mostly uphill, good fun and I try to sprint up those hills.

18:00
eat last meal of the day and start downing water.
Do some core work with my nifty-fandangled custom made GHD.
Do some PNF flexibility training mixed in with core work.

Things are looking up...

Lastly lets just say the ladies aren't really diggin' my apartment these days, mainly due to it being a well equiped 1 bedroom crossfit gym.

Ben Kaminski 11-10-2006 10:27 AM

I started trying this today. I have been doing IF for a while and while it worked the first couple of weeks (gained 5-10 pounds), it petered out in the following month (no more gains/small weight loss). Next week I'll be starting the mass gain program from PMenu.

Andy Deas 11-10-2006 11:46 AM

The mental picture of the one bedroom crossfit gym brings back some funny memories. It was quite an accomplishment to get my equipment out of the living room. For some reason no one else saw the benefit of a pull-up bar next to the tv.

Robb Wolf 11-10-2006 12:21 PM

Andy-
I've tried to sell Nicki on that decoration scheme...no dice.

Pierre Auge 11-17-2006 08:39 PM

Week 2
 
I CAN'T FREAKIN SLEEP! This fact is litterally driving me nuts, but I am squatting 102kg for 3 reps about 20 times a day with little effort, which is something good. BUT I CAN'T SLEEP. Maybe its because I'm living off of the following:

Protein:
Tuna
Eggs
Milk (ugghhh death)

Carbs:
Grapes (these are keeping me alive I swear)
Soft tortilas (But they're whole wheat, I KNOW SHOOT ME)
Mustard

Fat:
Mayonaise
Almonds (ran out today)
Cashews ( ran out two days ago)

Drinking water and caffein free green tea (what's the point with no caffein?).....

I actually feel pretty good while I am awake, and I keep adding weight to my squats which is great.

I've blacked out my room, it's not helping the sleep issue.
I've no scale, will have to weigh myself this weekend.

Pierre Auge 11-20-2006 06:45 PM

I've had to cut back on the calories for a couple of days, but I finally bought some groceries, salmon, more eggs, fruits and veggies. I've got to get away from the fruits and grains as winter is coming along. (grains just as a general rule and dairy ughhh its killing me)

Pierre Auge 11-24-2006 02:43 PM

Ok, I've been feeling better for the last couple of days, my sleep cycle is mostly back in order.

Still eating 2x12 which is quite hard to be honest. Its alot of meals, which is obvious but after 3 weeks you really start to realise how much food it is. Particularly since you can only cook eggs so many ways...

I had to minimise the dairy and I believe that is what has caused me to feel better since tuesday.

Wake up - 20 Rep Squats (Strossen)

Workout:
10x3 2-lifts
Metcon Blender Type Wod
10x3 2 gymnastics skills


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