Fat Adapted Training - Journey To 1000 lb Fat Adapted Training - Journey To 1000 lb - Page 3

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Thread: Fat Adapted Training - Journey To 1000 lb

  1. #21
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    Nov 2019
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Bodyweight: 167.6 lbs

    Week 8 - Workout 3 (2018-12-14):

    Squats:
    45x5x2
    105x5
    155x3
    205x1
    265x6, 265x4, 265x4

    Bench:
    45x5x2
    75x5
    110x3
    145x2
    190x5x3

    Rows:
    45x5x2
    55x5
    75x3
    105x2
    135x5x3

    Tricep Extensions (EZ Bar):

    20x10x3

    Notes:


    My first time missing reps on squats. I really should have rested as my head was not in the game. Friday night was a late night for me, and I ate some junk food, and only slept about 4 hours. I was in a fog when I lifted, and I was trying to focus on the Valsalva maneuver for the first time ever. It was extremely uncomfortable, and I felt like I was going to pass out. Not only that, but I squatted too deep with an incorrect back angle which killed my hip drive. I lost count of reps on set 1 and accidently did 6 which burned me out for the rest of my sets.

    That being said, I really think I could've had this weight had I have been well rested and used proper form. Going to practice my breathing more and re-attempt tomorrow. The rest of my workout was OK, and I did pretty well on bench, but I had to take longer rests.

  2. #22
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    Nov 2019
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    Quote Originally Posted by kris90 View Post
    Bodyweight: 163.4 lbs
    I tried not to overthink form on squats as I psyched myself out a bit last time.
    Do we need a sport psychologist on here? I have been psyching myself on squats almost every time. 1st sets have been filled with anxiety and nervous energy. 2nd sets are always better and 3rd are fairly confident. I keep thinking, it was a grind the first time i squatted the 185 and now I am at 230, it feels the SAME! Same effort. That is what has been keeping me from losing my mind.

    Todays post you said you are missing reps for the first time. I am almost looking forward to that so I can implement (and chicken out) some of SS techniques. What a terrible way to think. If only I can take a little confidence from my bench and pour it into my squat.
    Last edited by TravisRatzloff; 12-16-2019 at 04:41 PM.

  3. #23
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    Nov 2019
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    Quote Originally Posted by TravisRatzloff View Post
    Do we need a sport psychologist on here? I have been psyching myself on squats almost every time. 1st sets have been filled with anxiety and nervous energy. 2nd sets are always better and 3rd are fairly confident. I keep thinking, it was a grind the first time i squatted the 185 and now I am at 230, it feels the SAME! Same effort. That is what has been keeping me from losing my mind.

    Todays post you said you are missing reps for the first time. I am almost looking forward to that so I can implement (and chicken out) some of SS techniques. What a terrible way to think. If only I can take a little confidence from my bench and pour it into my squat.
    Haha it's true. The mind is a powerful tool. I'm getting ready to begin Week 9 in about an hour or so and feel well rested! I did a bit of reading on the Valsalva maneuver and am realising you don't hold your breath the entire time, only past the "sticking point". I think we just need to tighten the airway, but still allow our breath to flow. This maintains pressure, increases blood pressure, but not to the point of blackout!

    Videos help A LOT! When I saw the depth of my 265 last time, I could see how my back angle was improper, and it killed my hip drive! Caused me to lift my head! That, plus feeling like blacking out from this new breathing technique, doing 6 reps on first set, and sleeping 4 hours the night before was all a recipe for disaster!

    But it's true what you said. 265 feels no different than even 205 did about a month ago.

  4. #24
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    Nov 2019
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    Bodyweight: 165.0 lbs

    Week 9 - Workout 1:

    Squats:
    45x5x2
    105x5
    155x3
    205x2
    265x5x3

    OHP:
    45x5x3
    65x3
    85x2
    110x5x3

    Deadlifts:
    135x5x2
    205x3
    270x1
    345x5

    BB Curls:
    80x10, 80x8, 80x6

    Notes:

    Got my 3x5 on squats! After a couple days of rest, better sleep, and good diet as well as much better form, it went quite well. Back to progressing (hopefully)!

  5. #25
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    Nov 2019
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    Bodyweight: 165.0 lbs

    Week 9 - Workout 2:

    Squats:
    45x5x2
    105x5
    155x3
    205x1
    270x5x3

    Bench:
    45x5x2
    75x5
    110x3
    145x2
    195x5x3

    Rows:
    45x5x2
    55x5
    75x3
    105x2
    140x5x3

    Notes:

    Back on track with squat progression! Every set and rep went smooth. Obviously the weight is challenging, but I feel like I've really mastered my breathing and lifted every rep with decent speed and power. I'm hoping to continue to get all my reps into the 300s before transitioning to a lighter squat day on Thursdays.

    Bench felt a little heavy and I struggled with the last rep of the last set. I kind of cheated a little and lifted my ass. Hopefully I can continue to progress. If I end up missing a rep on my next bench workout, I'll begin microloading with 2.5 lb intervals (I have some 1.25 lb plates).

    Didn't get to do any accessory lifting today unfortunately.

  6. #26
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    Nov 2019
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    Bodyweight: 166.2 lbs

    Week 9 - Workout 3:

    Squats:
    45x5x2
    105x5
    155x3
    205x2
    275x5x3

    OHP:
    45x5x2
    65x3
    85x2
    115x5x3

    Deadlifts:
    135x5
    225x3
    275x1
    350x5

    BB Curls:
    85x10, 85x8, 85x6

    Notes:

    Ohh man the last 2 reps on my last set of squats were grinders! But I got em!

    My back is feeling quite stiff after this workout. It definitely took a lot out of me. Going to have a pizza/cheat/refeed tonight.

  7. #27
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    Nov 2019
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    Bodyweight: 168.4 lbs - 11.8% Bodyfat

    Week 10 - Workout 1:

    Squats:
    45x5x2
    110x5
    165x3
    220x1
    280x5x3

    Bench:
    45x5x2
    80x5
    120x3
    160x2
    200x5x3

    Rows:
    45x5x2
    60x5
    85x3
    115x2
    145x5x3

    EZ Bar Tricep Extensions
    30x12
    30x10
    30x8

    Notes:

    Awesome workout! Last couple reps on squats are real grinders, but got all my reps in with 5 min rests between sets! Slowly closing in on the 300lb + squat

    Merry Christmas everyone! I know I'll be pigging out the next few days, so I won't be surprised if my weight climbs up into the 170s!
    Last edited by kris90; 12-24-2019 at 12:08 PM.

  8. #28
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    Nov 2019
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    Bodyweight: 170.2 lbs

    Week 10 - Workout 2:

    Squats:
    45x5x2
    110x5
    165x3
    220x1
    285x5x2
    285x4
    <Barely got the 4th rep and I didn't want to attempt the 5th for safety reasons

    OHP:
    45x5x2
    65x3
    85x2
    120x5x3

    Deadlifts:
    135x5
    225x3
    275x1
    360x5

    BB Curls:
    90x10, 90x8, 90x6

    Notes:

    Oh man squats were ridiculous today! My diet has been the best, lots of pigging out and eating too many carbs (doesn't help a fat adapted trainee haha). Sleep has been good though. I think I'm just beginning to reach the end phase of rapid beginner gains and looking for advice moving forward. Perhaps a light squat day? Or continue progressing 3x4 and eventually 3x3? My goals are to simply add more weight to the bar and eventually get into powerlifting, so I literally just want to lift as much as humanly possible. IDC about my physique at all. Keto takes care of that while also fueling me.

    OHP was also extremely difficult but completed all reps. Will begin microloading with 1.25 lb plates.

  9. #29
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    Nov 2019
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    Bodyweight: 168.4 lbs

    Week 10 - Workout 3:


    Squats:
    45x5x2
    110x5
    165x3
    220x1
    290x5x2

    290x4 < Barely got the 4th rep, didn't bother attempting a 5th

    Bench:
    45x5x2
    80x5
    120x3
    160x2
    205x5x2
    205x4
    <I would have attempted this had I have had a spotter

    Rows:
    45x5x2
    60x5
    85x3
    115x2
    150x5x3

    Notes:

    Tough workout... Even with rest and a solid breakfast. I'm starting to get pretty gassed from this set up. I am thinking of some modifications:

    -Drop DL to 1x per week
    -Adding a light squat day
    -Potentially dropping to a 2x5 with 1x back-off set (90%) of 5
    -Microloading bench and OHP

  10. #30
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    May 2019
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    Virginia
    Posts
    341

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    starting strength coach development program
    Quote Originally Posted by kris90 View Post

    Notes:

    Tough workout... Even with rest and a solid breakfast. I'm starting to get pretty gassed from this set up. I am thinking of some modifications:

    -Drop DL to 1x per week
    -Adding a light squat day
    -Potentially dropping to a 2x5 with 1x back-off set (90%) of 5
    -Microloading bench and OHP
    As Sullivan and Baker indicate in BP: ST4L>40, running into this kind of situation points to the culprit being inadequate recovery within the training session. That is, not being able to complete your working sets on the 5 x 3 model has become too much at the load you are currently using. They suggest the best approach is to reduce the training volume at the day's working set weight for the squat. Importantly, they say do not take weight off the bar; "the problem is volume, not intensity."

    Options recommended:

    1. Eliminate a set -- do 5 x 2, rather than 5 x 3.

    2. Reduce reps -- keep 3 sets, but reduce the number of reps per set to 3.

    3. Implement "One working, Two back-off sets" -- do one set of 5 at your target working weight, then do 2 back-off sets reducing the weight by 5% to 10% (your list of options has this one third).

    You might find that reducing the heavy volume of your squat will give you enough left-over "gas" to get all your reps for your bench.

    I personally found the one heavy/two back-off sets for squats method to work very well. But the key lesson I learned was not to make a whole bunch of changes at once, because you will not be able to determine which change got you un-stuck. I had also acquired some micro-loading plates, and I realize now (about 4 weeks too late) that I started micro-loading my bench press weight too soon. It slowed my progress on the bench enough that I won't make my 2019 goal; I could have made it, but that is now a chunk of wasted training time that I will have to overcome in 2020.

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