Arien's weightlifting log

[Arien Malec]

Originally Posted by Arien Malec

Tomorrow will be a carb up evening, and Saturday -- Pizza!!!!

So Friday, I did 50 kb snatches @ 24kg, then messed around with weights.

Carb up was fun, but should have done lower GI paleo carbs... Pizza and wine on Saturday, after a day of normal eating.

Saturday:
started with 20/20.
sn: hit 18 lifts again, failed at 55kg.
c&j: did first cycle of 10 lifts, feeling no zip in my pull
Conclusion: can't blame glycogen, have to blame muscle loss. Will concentrate on strength during the rest of this fat loss cycle.

box squats: kept it light, up to 135#x5, just to work on form
pp: 115#x3, 125x1, 130x1
halting dl: up to 315#x3, did an easy single at 325# but couldn't repeat.
(since I never have problems at lockout, that bodes well for my max dl).

20# wall ball situps: 3x15

[Arien Malec]

Monday: rest, 2200 cals, 200g protein, 80g carbs
Tuesday:
Light work:
sn: 43x1x5
clean: 52x1x5 (started c&j, but my R shoulder has been hurting on the jerk, so laying off for a while)
Doing a Lyle McDonald fat loss program, with a "glycogen depletion workout" of high rep low weight work:
box squat: 115x12x3
rdl: 115x15x3
fs: 95x12x3
calf raise (seriously): 95x15x3
air squats: until my legs were shaking.

Totally sucked.

(later: hurting now, probably worse tomorrow)
Total cals: 1550, 175g protein, carbs only from greens.

[Arien Malec]

Wednesday:
Uncertain caloric and protein intake. Travel day (one day up and back to Vancouver). 2 eggs, 2 slices of bacon, and a mess of Korean food.
High rep upper body stuff. Lower body still hating it.

Travel day again today and tomorrow. Joy.

[Arien Malec]

Thursday and Friday: travel, IF, very low caloric intake.

Weighed myself: 192.5 lbs, despite glycogen depletion and low caloric intake. At 185, i'm going to be at my lowest %bf ever -- probably a lean mass gain of 10# over the last 6 months.

My appetite is nothing -- I'm going to quit fat loss for a while and concentrate on strength with a maintenance calorie diet.

Saturday:
sn: singles up to 52kg
cl: up to 70 kg: PR, but mostly because I haven't tested cl in a while and my jerk is the limiter in my c&j
box sq: worked to max triple: 75x3
pp: worked to max triple: 55x3
dl rack pulls: Triples up to 335

[Arien Malec]

Sunday: rest
Monday:
sn: up to 50x1x3
tall cl: up to 50x2x2
box sq (10" box): worked to max 5RM: 70x5x2
pp: worked to max 5RM: 47.5x5x2

Good food day: pork kielbasa, Indian buffet (goat curryx2, tandoori chickenx2, saag paneerx2, broccoli fry), more pork kielbasa, greek salad with goat feta (the goats were generous today).

[Arien Malec]

Tuesday: rest
Wednesday: travel to vacation
Thursday: tabata squats: 17, 16, 15, 15, 14, 14, 10, 10. Didn't go all out the first round.... Also, short sprints, as demanded by my son.

Thursday and Friday are impromptu low-calorie fat loss days, as the quality of good food choices is low with my wife's family.

[Arien Malec]

Friday: rest
Saturday: Using a commercial gym, no platform
Decided to try a CFT:
bs: 225, 235, 245 (PR by 15 lbs)
press: 100, 110 (PR by 5 lbs), 115(f)
dl: 315, 325, 330 (slight hitch, PR by 10 lbs)
total: 685, PR by 30 lbs

At 190 lbs, could be a lot better. The press was disappointing, as I've been working it...

[Arien Malec]

Looking this over, my last CFT was actually: bs: 225, press: 105, dl: 305, for a CFT of 635, so a PR by 50 lbs.

Still, the gains for me are very slow. What I get for starting this at 37. I have to keep reminding myself that when I started 18 months ago, I was squatting 95 for 5, and not full depth at that.

Saturday, I also rowed 3500m, and did some intervals on the bike to finish.

Sunday, recreational bike riding. The bike I was borrowing, unbeknownst to me, had a bolt that loosened 1/2 through the ride, so the last half had extra friction. I was feeling like a total wuss until I found out...

[Arien Malec]

One more thing, just for self-motivation: 19 months ago, I weighed 165. Today, 190, and nearly as lean. Assuming 12% BF in both cases (I can't recall a time that I've seen teh abz), that's more than 20lbs lean mass gain.

[Dave Van Skike]

Originally Posted by Arien Malec

One more thing, just for self-motivation: 19 months ago, I weighed 165. Today, 190, and nearly as lean. Assuming 12% BF in both cases (I can't recall a time that I've seen teh abz), that's more than 20lbs lean mass gain.

Nice work!