James' tale: 2009 til....

[james forshaw]

20hr fast*
SE @ 7.30pm

Strength

Hang Power Cleans
3 x 5 @ 77.7kg

Weighted Dips
5 x 50kg
7 x 40kg
10 x 30kg
6 x 30kg

Total Volume: 1010kg

[Matthew Green]

Good to see you back at it bro!

How is the rehab going? what are you doing for it?

Get yourself down the gym soon fella.

[james forshaw]

Yesterday

23hr fast*
SE @ 11pm

Metcon

12-10-8-6-4-2
24-20-16-12-8-4
C2B Pull-ups
Push-ups

Time: 5 mins 15

[james forshaw]

Today

18.75hr fast*
SE @ 8:30pm

Rest

Abs (obviously these don't count on a rest day...)

Ab-wheel rollouts from knees
+27lbs (5lbs bag with pillow, and 10kg plate)

3 x 8 w/60s rest

This is the best exercise ever bar none. The last few reps of every set blew my mind, it demands such massive effort. My target is 45lbs for 5 reps, after which I hope to be able to do an unweighted rep from standing.

**10 days straight of IF and clean eating - that's paleo with the occasional hollowed-out potato post-workout. Not been this dedicated in a long long time.

[james forshaw]

22 hour fast*
SE @ 6.30pm

WOD

Linda @ 77.5kg and C2B pull-ups (this will be my standard Linda from now on)

Score:
Bench - 17, 12, 7, 7, 7 = 50
C2Bs - 17, 14, 12, 10, 8 = 61

Happy with the pull-ups. It's clear that grip and forearm strength is the limiting factor. My record for the bench is 65 reps, set when I was 75kg, so I'm pretty far off. The hardest bit was getting the bar off the rack on my onesies.

**Note on diet

Excellent quality now for 11 days, foodwise. However, since I started work 5 days ago, I've maintained long fasts by not eating during the day and getting all my calories in 1-2 meals in the evening. This has led to me eating quite a bit less than maintenance levels, and to my recovery being very slow. In addition, I've shed very quickly the weight I gained in the past month and a bit from not working out and eating very badly. I'm still a few pounds off being my favoured 77kg, but I'll be there pretty soon.

Today I've eaten just one meal - almost a whole (small) chicken completely skinned (keeping fat low as I plan on drinking alcohol later) along with a home-made chilli with a ton of peppers, onion, tomatoes and lean mince. This is roughly 12 blocks of protein, 2 max of carbs, and a few blocks of fat - miles below the average of 20:8:30ish I'll roughly eat on a workout day.

[james forshaw]

18.5 hour fast*
(still counts, because I stuck to spirits all night)

SE @ 5.30pm

Rest

Shouldn't be a rest, but I'm planning on doing strength and metcon at the gym tomorrow. I stupidly did Linda yesterday when today was meant to be weighted pullups and presses.

[james forshaw]

Had my well-earned cheats, now back to business...

[james forshaw]

18 hour fast*
SE @ 8.30pm

Strength

Press
3x5 @ 60kg

C2Bs
3x5 @ 15kg

Ab-wheel rollouts from knees
3x8 w/ 12.5kg + backpack (60s rest)

Strict C2Bs are getting extremely hard. I'm going to switch to kipping and up the weight. I think I can progress for longer if I kip.

[james forshaw]

Trying my best to recover from lumbar injury. Going to hit it from both sides - Paleo is dialed in (proper Paleo with homemade condiments and no milk in tea etc), now it's a case of working with insignificant weight for a long enough period to ensure the build-up doesn't traumatise my back too much between workouts.

3/4 workouts per week

FS and DL will start volumous and extremely light

A
Front squat
Deadlift
Dips (reverse pyramid)
Hollow Rocks

B
Front Squat
Deadlift
Press (RP)
Chins (RP)

[james forshaw]

A
Front Squat 3x15 @ 20kg (60s rest)
Deadlift 3x20 @ 25kg (45s rest)
Dips (Backpack) 30kg x 7, 20kg x 8, 10kg x 7, 10kg x 6

Abs burning despite light weight through focussed contraction. Lower back tight all day but eased off with piriformis myofascial release - this seems to be the key