Arien's weightlifting log

[Arien Malec]

Originally Posted by Allen Yeh

Zerchers suck but in a good way! When going heavy I feel like my head is going to pop off.

Curious, How tall are you?

Heavy is Sunday. So far, I've just done higher reps. The suckage is primary dizziness and nausea at about the 7th or 8th rep (and 15 reps totally sucks). I'm 5'11", so I can't really complain about being a giraffe. I think the primary thing with Zerchers is that they are truly a whole body exercise in the same way a deadlift is, but I'm not used to them, or biomechanically set up for them. Deadlifts feel good and right, Zerchers feel totally wrong.... The good news is not having to do abdominal work.

[Arien Malec]

Originally Posted by Arien Malec

Heavy is Sunday.

So, Sunday. Carbed up Friday and Saturday. Back to LC today.

sn: hit 52.5, failed at 58. Slooooow.
c&j: failed J at 70. Slooooow.....

I dunno if it's the weight loss, fatigue, or the neurological patterns set by the high rep lifting but I felt like molasses.

Remainder of weights in #
zerchers: 185#x3, 205x3, 215x3. Squats themselves weren't bad, but I'm DL the weights into Zercher form, and the transition sucked. Also, setting down the weight is dangerous. I need a platform, badly.
press: 95x3, 100x3 (PR), 105x2 (PR). Tried for a 115# single PR, but too wiped.
chins: 3xbw, 3xbw+10, 3xbw+5. Still in the suck range.

row: 500m 1:36.7 PR. I started too fast -- next time, I'll set a 1:35 pace and see if I can hold it.

[Arien Malec]

Monday: LC, low calorie

Looks like 1700 calories, adequate protein, but both depend on how much of my two grassfed ribeye steaks my son stole from me. At 8, he eats almost as much as I do. Also, that depends on ignoring the 1/2 bottle of wine I drank tonight. 18th anniversary of being together with my wife. 1999 Teldeschi Terranova -- inky black, blueberries and blackberries -- pretty intense stuff.

Rest day today, back to the high rep glycogen depletion stuff tomorrow.

[Arien Malec]

Originally Posted by Arien Malec

Rest day today, back to the high rep glycogen depletion stuff tomorrow.

Urgghh. I hate fat loss. Mass gain sucks as well -- I was liking the unthinking relaxed semi-paleo eating. Too bad about the fat gain.

Tuesday:
LC, low calorie, medium-long IF.

sn: suck, suck and more suck. Should have swallowed my ego, and lifted light and fast.
zerchers: 140x15x3. Nausea. Couldn't finish the first and last sets.
sn dl: 140x15x2, wanted to do 3 sets, but my back was burning
calf raises: 165x20x2
bsq: 115x15x2 (just to make sure of the glycogen depletion)

[Arien Malec]

Diet Tuesday:

Fitday says inadequate calories, but I feel full. Hmmm. I'll go with my body.

[Arien Malec]

Wednesday:

Jerk. Kept it very light, 61x2x3

Upper body high rep work.

Diet: 1700 cals, 230 g protein, due to a very nice goat saag.

[Arien Malec]

Thursday:
rest, legs feeling burnt.

Diet: around 1700 cals, 220 g protein (goat saag, lamb 'n' chicken)

Medium IF (15 hours)

[Arien Malec]

Side thought -- it's amazing how well IF + high protein + LC works to curb hunger on low calorie eating.

[Arien Malec]

Friday:

IF. First meal @ 1:30, goat saag, about 800 cals.

muscle sn: up to 105 lbs
1 arm barbell snatch: 65 lbs, failed at 75.
tall cl + pj + j: up to 105 lbs.

Zercher: 185#x8x3
RDL: 185x8x3
DB bench press: 40@x8x3 (should have done 45 but didn't have the plates)
DB 1 arm row: 60#@x8x3 (should have done 65#)

Afterwards: 1 1/2 very large sweet potato, 3 turnips, grassfed ground meat, fish oil

Trying to carb up with paleo carbs -- hard to eat enough carbs... I'm stuffed.

[Arien Malec]

Saturday: rest

Sunday: sploshing about looking for the perfect tree to cut down.

At home:
sn: 50kgx1x5
c&j: 61kgx1x3
zercher: 185#x3, 215#x3, 225#x3 (PR) I think I have some more in the tank.
press: singles to 105#, nothing higher.

Chins later.