Fat Adapted Training - Journey To 1000 lb Fat Adapted Training - Journey To 1000 lb - Page 2

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Thread: Fat Adapted Training - Journey To 1000 lb

  1. #11
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    Nov 2019
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Bodyweight: 163.4 lbs

    Week 6 - Workout 3:

    Squats:
    45x5x2
    95x5
    135x3
    185x1
    235x5x3

    Bench Press:
    45x5x2
    75x5
    105x3
    135x2
    175x5x3

    Pendlay Rows:
    45x5x2
    65x3
    85x2
    115x5x3

    Dips:
    BWx10x2

    Notes:

    Got myself all rested up and had a great workout today! I tried not to overthink form on squats as I psyched myself out a bit last time. 235 went extremely smooth! Bench was good too. I tried to narrow my grip slightly so I can focus on tucking my elbows a little more. I'll have to try to get my wife to video tape me from an above view so I can analyze my form, because from the angle I videoed, it looks like I flare my elbows a little too much.

  2. #12
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    Nov 2019
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    Bodyweight: 162.6 lbs

    Week 7 - Workout 1:

    Squats:
    45x5x2
    95x5
    135x3
    185x2
    240x5x3

    OHP:
    45x5x2
    65x3
    85x2
    115x5x3

    Deadlifts:
    135x5x2
    185x3
    225x2
    330x5x1

    BB Curls:
    65x10x3

    Notes:

    Workout went pretty well. I'm a guy who likes taking short rests, but I'm at the point now where I need more recovery between sets, so right now I'm resting 3 mins between squats and deads. Back is a little sore after this workout, but my form seemed to be ok. Probably just getting used to the heavier weight now. Took a 15 min ice bath to help with recovery. Getting pretty stoked to see the weights go up without struggle! OHP felt a little heavy so I'm going to use microplates.

  3. #13
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    Nov 2019
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    29

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    Tell us about ice bath.
    Cold tub plus actual ice?

  4. #14
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    Nov 2019
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    25

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    Quote Originally Posted by TravisRatzloff View Post
    Tell us about ice bath.
    Cold tub plus actual ice?
    Pretty much. I live on a well, so my water gets colder with winter. It's about 50 F when I fill it up, and I can usually drop it to about 45 F with ice.

    I've been finding though that even 50-55 F is quite effective for CT (cold thermogenesis). It's been my miracle cure for seasonal depression as well as boosting endorphins, reducing inflammation, staying lean and significantly reducing hunger. Cold on the skin causes some pretty dramatic changes to the hypothalamus in the brain, because we burn fat to make heat by uncoupling the mitochondria. This causes massive release of leptin (the fat hormone) which circulates to the brain to activate POMC which has all kinds of magical effects.

  5. #15
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    Nov 2019
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    29

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    Quote Originally Posted by kris90 View Post
    Pretty much. I live on a well, so my water gets colder with winter. It's about 50 F when I fill it up, and I can usually drop it to about 45 F with ice.

    I've been finding though that even 50-55 F is quite effective for CT (cold thermogenesis). It's been my miracle cure for seasonal depression as well as boosting endorphins, reducing inflammation, staying lean and significantly reducing hunger. Cold on the skin causes some pretty dramatic changes to the hypothalamus in the brain, because we burn fat to make heat by uncoupling the mitochondria. This causes massive release of leptin (the fat hormone) which circulates to the brain to activate POMC which has all kinds of magical effects.
    Wow, so just filled the tub with cold water, no additional ice or snow. Did about 5 min, then hot shower. Felt great! Thanks!

  6. #16
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    Nov 2019
    Posts
    25

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    Quote Originally Posted by TravisRatzloff View Post
    Wow, so just filled the tub with cold water, no additional ice or snow. Did about 5 min, then hot shower. Felt great! Thanks!
    No problem! You are brave. I usually tell my clients that getting into water below their own body temp (98.6 F) counts as CT and will give you the benefits. So I usually get clients to start around 80 F (which is extremely comfortable for most people to sit in, as that's the average pool temp). Then I get them to gradually steepen the gradient until they can withstand 50-55 F for about 20-30 mins.

    It only takes about 2-3 weeks to become cold adapted. I recommend a high Omega-3 intake from fatty fish or oysters, because we need as much DHA in our cell membranes as possible to help resist the cold (DHA has a low freezing point so it acts like anti-freeze keeping our cells more fluid and flexible).

  7. #17
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    Nov 2019
    Posts
    25

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    Bodyweight: 164.2 lbs

    Week 7 - Workout 2:

    Squats:
    45x5x2
    95x5
    135x3
    185x2
    245x5x3

    Bench Press:
    45x5x2
    75x5
    105x3
    135x2
    180x5x3

    Pendlay Rows:
    45x5x2
    65x5
    85x3
    125x5x3

    DB Tricep Extensions:
    25x10x3

    Notes:

    Pretty good workout today considering I am fighting a bug. Got all my reps in without struggle. I dropped Dips because they were bothering my shoulders, so I did some single-arm DB extensions instead for some tricep work. Took another ice bath and got some shivering in. Weightlifting + Shivering = glycogen depletion which is exactly what I desire to keep me a fat burner. The burning of triglycerides strips the glycerol backbone from the free fatty acids allowing glycogen to be restored SANS carbs. Most athletes never leverage this metabolic advantage because they fuel on high carb diets.
    Last edited by kris90; 12-09-2019 at 03:00 PM.

  8. #18
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    Nov 2019
    Posts
    25

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    Bodyweight: 164.4 lbs

    Week 7 - Workout 3:


    Squats:
    45x5x2
    95x5
    135x3
    185x2
    250x5x3

    OHP:
    45x5x2
    65x3
    85x2
    100x5x3

    Deadlifts:
    135x5x2
    185x3
    225x2
    335x5x1

    BB Curls:
    70x10x3

    Notes:

    Squats were pretty grueling today, especially since I'm sick with a cold. I'll probably start resting a little longer. Right now I'm only resting about 3 mins between sets of squats. Decided to do a reset on OHP since it was becoming a little more of a push press. I want to work on keeping my form strict and my knees straight.

  9. #19
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    Nov 2019
    Posts
    25

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    Bodyweight: 164.6 lbs

    Week 8 - Workout 1:

    Squats:
    45x5x2
    95x5x1
    135x3x1
    185x2x1
    255x5x3

    Bench:
    45x5x2
    75x5x1
    110x3x1
    145x2x1
    185x5x3

    Rows:
    45x5x2
    55x5x1
    75x3x1
    105x2x1
    130x5x3

    Tricep Extensions (EZ Bar):
    10x10x3

    Notes:

    Oh man squats were grueling today. I rested about 3.5 mins between sets, and am thinking I'm going to have to increase my recovery timing. I seem to have decent recovery on bench, OHP and any other exercise but squats is getting tough. I'm also still sick with a head cold, so that could definitely have an impact. I still feel like I've got some juice in me and am happy I'm 8 weeks in without having to reset. I was thinking I may swap out rows for chinups at this point. That, and depending on how I'm feeling, I may begin lighter squat days on Thursdays. Looking for some advice on this.

  10. #20
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    Nov 2019
    Posts
    25

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    starting strength coach development program
    Bodyweight: 166.0 lbs (measured bodyfat on caliper and machine. Caliper said 12% and machine said 10%)

    IF my calculations are correct and I began at 10% BF @ 155 lbs, then I've put on 6.58 lbs of lean mass in 8 weeks. Nice!

    Week 8 - Workout 2:

    Squats:

    45x5x2
    105x5
    155x3
    205x1
    260x5x3

    OHP:
    45x5x3
    65x3
    85x2
    105x5x3

    Deadlifts:

    135x5x2
    205x3
    270x1
    340x5x1


    BB Curls:
    75x10
    75x8x2

    Notes:

    Squats were insanely tough, but I pushed out all my reps. I rested about 4 mins between sets. After filiming, I'm really seeing my speed slow
    down significantly at this point.

    OHP felt great today! No knee bending/push pressing. I tried to slow down my reps and pause so as to not use my legs as momentum. Very controlled

    Deadlifts were heavy as fuark but got them up quite fast. Deads are my strong lift for sure, and I know I still got lots of juice left for them!

    Here is a video of my workout: YouTube
    Last edited by kris90; 12-12-2019 at 02:33 PM.

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