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Getting back on track ....
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I think you had your mind elsewhere...IP Warm Up x 3
Con Block - 10 mins
Prowler
40kg
25 pushes - I did good:D
Work Block-15mins
5 one leg squats e/s..used the platform and about 5 mats!
10 Sit thru's
5 Green band pullups
13 rounds - same as last time.
Con Block-10mins
Lateral sprints, every 30sec
****!!! I was wondering why I was ready to go again at the end of this. I was pure nagging Conor to do a '5th block' with me. But sure turns out I totally missed the last work block so I'd only done 3!!!! How the fook did I do that?! I am fcuking blonde on the inside, I swear to god.:rolleyes:
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Will Heffernan wrote: »I think you had your mind elsewhere...
I noticed he was training today actually...0 -
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Tough enough session, nothing wild difficult or anything but just wasn't really feeling it today.
Squats
20kgx5
20kgx5
20kgx5
20kgx5
30kgx5
30kgx5
30kgx5
40kgx5x8sets
I kept the weight low and focused more on technique today, and hitting depth. It was hit and miss for the first few sets at 40kg, but I could feel it get better the 4th set in, so just kept going for another 4 then. Got Henners to check the last set, and he said the depth was grand, but my left leg was caving inwards, wonder what that's all about
He was saying might have something to do with my stance being extra wide, but I've used that stance like for the past few months with no probs til now. Just going to have to work on it I guess!
Supported DB RDLs
15kg DB e/s
4 sets of 8 e/s
Sit ups DB 5kg
15x3sets
Pullups - neutral grip
Green Band
x12
x12
x10
x10
x7
x6
Alternating Incline DB Press (e/s)
15kgx5x5
Ab Roll Out
15x3sets
KB Shrugs 24kg e/s
12x5sets
Munchies:
kcal: 1629
Fat: 49% - 94g
Carbs: 32% - 134.8g
Protein:19% - 88.7g
Bit low on the protein, but I don't really want to be having another shake now and adding on another 130kcal at 9pm... I'll have less nuts and an extra shake tomorrow.
It's mad that like 600 of that 1629kcal are from nuts. Lowering the carbs has really lowered my kcal count. I really need to find another food to bring my kcals up that won't give me a massive carb increase too. And no Paidi, don't say meat!:rolleyes:0 -
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We went for dinner today and I went for the plain flour tortilla as opposed to the deep fried chimichanga - hard as it was! But dammit I'll defo be having that chimichanga for my bday dinner in 2 weeks :P Knowing I'm getting tested tomorrow and the pure prospect of my skinfolds kept me away from it!!!
I'd like to go for 135kg on the straight bar tomorrow, provided I'm allowed! I'd love to get 140kg but I don't know if that's going to happen...least not with good form, we'll see! I'm also pretty worried about my pull ups, I'm actually not sure I'll even get one again! They haven't felt too strong lately and I haven't tried without the bands in a while. I'm going to pick my battles though, so the deadlift and the bench are the 2 main ones. I've been stuck at 48kg on the bench for ages, so I'd be happy to get it to 50kg. I'd like to hit 45 at least on the press ups, I got 39 last time and I know I've got better at them since. Not bothered about the spider test, but I'll definitely give it a proper go this time, providing no-one makes me restart this time and puts me in a mood! :P
Just worked out todays munchies there on fitday, not looking the best with the carb and protein count, but not as bad as I thought either.
kcal: 1751
carbs: 237.9g/54%
Fat: 66.7g/34%
Protein: 54.9g/12%
The lack of nuts and protein shakes had a big effect on my protein %
...as did the tortilla wrap on my carbs.. but sure the extra few grams will fuel my testing! haha 
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Sucks.. I really trained hard the past few weeks.
I'm saying this for your benefit, and hate me if you want - but have a look thru your log. You'd a lot of bad days where you just got sick of it during the last cycle. Those things happen. Just don't be freaked out as a result and take it week by week... just get thru the workouts and it'll all build up to great results 0 -
I'm saying this for your benefit, and hate me if you want - but have a look thru your log. You'd a lot of bad days where you just got sick of it during the last cycle. Those things happen. Just don't be freaked out as a result and take it week by week... just get thru the workouts and it'll all build up to great results
Point taken.
BUT I also trained my ass off for the last 2 weeks, kept carbs low, got to 123mm - and in four days of not even high - just normal - carbs, they're back up 5mm and I've apparently somehow lost muscle. My deadlift went up because my back got stronger - so why can't a I get a pull up? My back got stronger so I presume I built muscle - so why have I lost it? And why is my bench no better when my DB bench has improved?
I don't get it.0 -
Point taken.
BUT I also trained my ass off for the last 2 weeks,
2 weeks isn't very long... If you've 2 good weeks, and 2 bad weeks... That's not a great month.
I actually said this to Will the other day, but at times yourself, Daz and Liam have expectations too high of yourself. You just can't keep making big jumps all year round. When I was mid way thru my PL career, if I got two big 6 week gain periods during the year I was f*cking ecstatic.
The rest of the time you've just got to punch the training sessions out. You'll tick along for a few months just getting your work done, and thne all of a sudden you'll take a jump, seemingly out of nowhere (when in reality it's that cumulative effort over the previous few months)kept carbs low, got to 123mm - and in four days of not even high - just normal - carbs, they're back up 5mm and I've apparently somehow lost muscle.
You haven't gained fat and lost muscle in 4 days. It simply hasn't happened. My mills bounce all over the place from week to week like. There's hundreds of factors that effect them.My deadlift went up because my back got stronger - so why can't a I get a pull up?
Lats play a passive roll in deadlifting, but an active roll in pull ups. Totally different movements and demands on your back. I'd rather a huge deadlift than a few extra pull ups tbh.My back got stronger so I presume I built muscle - so why have I lost it?
Probably have built it... See my above comments re: mmsAnd why is my bench no better when my DB bench has improved?
It's neural. You haven't benched, so your body isn't as good as benching. DB and BB are similar, but when it comes to hitting an all out max, if you're not training your barbell bench, you won't get a true representation of strength.
Now that BB benching is back in the program, consider it a chance to practice using the strength you've gained from the DBs and applying it to BB. Don't be surprised to see a PR at the end of this cycle.I don't get it.
Now ya do 0 -
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You haven't gained fat and lost muscle in 4 days. It simply hasn't happened. My mills bounce all over the place from week to week like. There's hundreds of factors that effect them.
Can you please tell Will that then so?!
I'd really really like it to be true....
Also, with regards to the rest of the explaining you did there - thank you, it's really appreciated. I'm just disappointed, I'll get over it. Might just leave the testing to the next cycle and not bother with any maxes for a while and just grind it out.0 -
2 weeks isn't very long... If you've 2 good weeks, and 2 bad weeks... That's not a great month.
I actually said this to Will the other day, but at times yourself, Daz and Liam have expectations too high of yourself. You just can't keep making big jumps all year round. When I was mid way thru my PL career, if I got two big 6 week gain periods during the year I was f*cking ecstatic.
Just curious. I think I've interpreted this right but correct me if I'm wrong?
I expect things to come to quickly? I'm sort of getting around that now and that it is a cumulative effort!0 -
Can you please tell Will that then so?!
Did Will specifically say you've gained fat and lost muscle in 4 days?
Also, with regards to the rest of the explaining you did there - thank you, it's really appreciated. I'm just disappointed, I'll get over it. Might just leave the testing to the next cycle and not bother with any maxes for a while and just grind it out.
De nada!
Chasing 1rms for too long always messed me up. You really get inside your own head. It's much easier to see success by gaining a rep or two on a few of your sets than it is to put 5kg on your 1rm. IP15 seems set up to facilitate that so ya should be grand.Just curious. I think I've interpreted this right but correct me if I'm wrong?
I expect things to come to quickly? I'm sort of getting around that now and that it is a cumulative effort!
Obvious sexual innuendo aside... Yeah, you seem to expect a huge pay off from each training cycle and at each comp. There's nothing wrong with big goals, but you're not always going to get them. My best gains always just came when I stopped worrying too much and just concentrated on punching the training sessions out and getting them done. I know dropping the kgs off your squat's a big ego hit and a pain in the a$$, but it's a really smart move and will pay off massively in months to come. It might take 6 months, but you'll be squatting more at the end of it 0 -
Did Will specifically say you've gained fat and lost muscle in 4 days?
He said I lost .4kg of fat out of 1kg to be precise, and the rest muscle. But then he also said it basically levelled out as the same stats as before, when you take into account my lower bodyweight with the extra 5mms BF. I should have asked him to explain more at the time, will do tomorrow when I'm not as pissed off 0 -
I may have slightly over-reacted yesterday....
I get really annoyed if I don't see progress quickly - I'm a instant results hoe. I also don't like not being able to do/being bad at things, aka the mood bench and pull up fail put me in...:pac:
Screw the pull up, going to finish out the testing tonight, just get my 130kg again on the DL and leave it at that, and actually put effort into the spider test for a change. The push ups can be an added bonus.
I'll turn the last good 2 weeks into 6 good weeks and see where that gets me. Going by Gymfreak and Henners it obviously works to be consistent... so going to aim for 4 ok weeks as opposed to 2 brilliant/2 sh1te etc., aka the norm for me. Hopefully my weight/skinfolds will reset themselves in a week or 2. I never thought I'd be annoyed about losing weight:p0 -
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