Arien's weightlifting log

[Derek Simonds]

I have so much respect for the approach you take towards your diet. I just don't get that detailed and the results are obvious I am not where I need to be.

[Arien Malec]

Leangains is a great and flexible template.

I've had so much dietary self-delusion that I need to go a little OCD. Caliper measurement to get real about where my bodycomp is, judicious estimation of daily intake, and a single constant lunch (yogurt + protein powder + berries) allows me to stick to the diet, maintain a normal dinner with the family, and keep on track.

I actually need to get this better dialed in; I would think 1700 calories on rest days and 2600 on WO days would get me where I need to go; with an every 3 day schedule, that works out to 1#/week fat loss but I'm dealing with ravenous appetite on rest days and no appetite on WO days

[Arien Malec]

Friday:
sn: hit 130#, yay!
cl&j: Blearch
fs: 175#x(1,2,3)x3 - yay!
chin: bwx(1,2,3)x3 - also yay!

BF% increased a tad? boo.

Three yays out of five ain't bad.

[Derek Weaver]

Good job on the work out.

BF% = body dysmorphia? Or just water? I would think that a guy your size would never want to go below 1700 calories. that's less than 10 cals/lb of bodyweight. You'll get there, and I would bet you're closer than you think.

Keep fighting the good fight.

[Arien Malec]

Caliper measurement, so no foolin', but water could do it, I guess.

Yes, I figure 2000 off, 2700 on is more sustainable, but that's a slow rate of fat loss.

[Arien Malec]

Sunday:
mini workout:
sn: up to 125#, tried x3 at 130#
cl: up to 175#

[Arien Malec]

Monday:
Happy 4th.
sn: up to 125, tried 2x at 130#
j: up to 155# (quite a gap)
bs: 205#x(1,2,3,1,1)
press: 95#x(1,2,3)x3

wussed on sled pushes due to recovery, did one armed farmer's walks to grip failure x 2 attempts each arm.

[Arien Malec]

Putting fat loss on hold for a month or so, and going to daily lifting. Why? Goal #1 was stalling so might as well trade it for goal #2. Back to lose that last 5# in a month.

sn: up to 130#. OK, ugly pressout. But better than the miss yesterday.
c&l: still nothing, despite many attempts
fs: up to 205#, failed at 215#. Far cry from when I weighed 25# more.

[Arien Malec]

Deep thoughts:

1) I do better on high frequency, high intensity, low volume work
2) I continually forget and re-learn that lesson
3) Muscle mass matters
4) I gain fat easily and lose muscle quickly
5) Leangains worked great to get down 20# without strength loss. The next 5# was a killer, though.
6) The jerk is the lift that's the most sensitive to muscle loss for me; clean recovery (and FS/BS) second-most

I've simplified my goal: Total the most possible as an 85kg lifter.

That implies a few things:

a) The leaner I can get to at 85kg, the more muscle mass I have
b) Getting lean is only good insofar as I use the leanness to gain muscle faster.
c) Higher total implies my snatch and jerk need to be higher

I have 4 variables I need to be tracking:

1) Caliper measurement (either abdominal or mid-thigh, either will do)
2) BW
3) Average daily max snatch
4) Average max rack jerk

Nothing else matters.

[Arien Malec]

Today:
sn: up to 125#, bad top position for 130# twice. Hit 125 for a double, though....
c&j: hit 145#, jerk bad at 155#
bs: up to 245# for a hard single.
See deep thoughts above for interpretation.

Metrics:
184#, 32mm combined ab + thigh, 12% computed bf (by mirror a bit higher)
Average sn: 127.5#, average j: 150#.