#4

[Arien Malec]

Looks like you are doing 5/3/1?

[Samuel Hughes]

Originally Posted by Arien Malec

Looks like you are doing 5/3/1?

Just evaluating the greyskull/strengthvillian.com rep scheme for myself. 3x5 with a rep out on the last set, reset if you dont make 5

[Arien Malec]

Ahh. Nice and simple. Best things are.

[Samuel Hughes]

yeah the rep out is nice cause hitting 8+ for the last set gives you plenty of confidence about the next workout.

hope you guys keep bama in your thoughts. This was one naste storm, I have friends sending me pictures of their neighborhoods...its bad.
http://thelede.blogs.nytimes.com/201...labama/?ref=us

[Derek Simonds]

Originally Posted by Samuel Hughes

yeah the rep out is nice cause hitting 8+ for the last set gives you plenty of confidence about the next workout.

hope you guys keep bama in your thoughts. This was one naste storm, I have friends sending me pictures of their neighborhoods...its bad.
http://thelede.blogs.nytimes.com/201...labama/?ref=us

I am, and same thing. I lived, worked and went to Auburn. Bad stuff for sure.

[Samuel Hughes]

Oh I didn't know that! Appreciate it though. Definitely reminds me what I take for granted.

I'm slowly drawing in a group at the high school, see if any of them have the balls to stick with the program. had a good time today. since I benched yesterday, did mostly pulling

3x3x30kg Hang Snatch
5,5,6x75kg BTN // 3x6x45lb DSC
5x2x320lb Deadlift - otm
2x6x225lb Trap Bar Row // 3x6x25lb Chin
3 Hill Sprints... holy shit steep ass, slippery hill. kicked my ass.

[Samuel Hughes]

Killer day. Squats were great

3x3x40 Hang Snatch
5,5,5x77.5 BTN // 45lb DSC
5,5,10x225lb Squat
8,12x225lb English Row
20mins stairstepper

[Samuel Hughes]

Yeah I'm going to give this IF thing a shot but I doubt it will work. I tend to under-eat when given the opportunity. My sessions also tend to be longer, so I will probably need to start eating mid workout.

12pm, preworkout-Leucine+whey
12:30-1:15pm, during workout-whey+waxy maize
1:45pm (or when I get home), 24oz 93% beef, 1 cup dry rice (or equivalent in potatoes)
4pm, 3eggs, 2 scoop protein powder, spoon of coconut oil (replace some fat with some if i do any cardio)
8pm, 3eggs, 2 scoop protein powder, spoon of coconut oil

salad, kale, brocolli, collards, etc with every meal. its about 2900 cals at a 40/40/20 p/f/c split.

It at least looks good on paper, see if I can keep my sleep.


3x3x30 Hip Snatch
5,5,11x195lb Bench
8,8,8x25lb NG Pullups
5,5,8x60lb Dips
8,15x225lb English Row
3x10x35lb Hammer Curl // 25lb DB OH Extension
20 minutes stairstepper later this afternoon.

[Derek Weaver]

You may want to look at it a little more optimistically going in to IF. It may not work, since IF isn't for everyone, but going in with doubts isn't a great recipe for success.

Some points from Arien's log and that exchange I saw:
- Arien is right that more carbs on workout days is pretty important.
- I've been doing a lot of fasted training lately, but have noticed that on days where I don't feel like I can get a workout in without food, I get a small amount of carbs only 30-45 minutes in. I'm finally getting strength back in some lifts, even though my training circumstances are a little odd with my lower body/groin pull stuff I'm ironing out.
- I posted some links in my log that may be useful and offer some insight into the carbs, workout, cortisol thing. I would suggest reading through all three of them.

[Samuel Hughes]

thanks dude. I'm don't mean to be pessimistic I just know how fragile my sleep is. that said, last night was good. I'm getting ~150-200g of carbs on workout days...you don't think thats sufficient?

slept good. not sure whether I want to train fasted or not. thinking about having an oats/protein shake before I work out. the pros being that itll make the transition easier, help assure that I’m not "flat", and give me an easy thing to cut if I am getting too fat. the cons are that the "fasted" training kinda seems to make the program.

3x3x35kg Hang Snatch
5,5,4x80kg BTN // 45lb DSC – reset time, like to find some .5kg plates
5,5,10x230lb Squat
8,18x225lb English Row
4x hill sprint

I’m being kinda sloth during the day when I don’t have work. Need to get out and do some hiking or something.