Fat Adapted Training - Journey To 1000 lb Fat Adapted Training - Journey To 1000 lb - Page 5

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Thread: Fat Adapted Training - Journey To 1000 lb

  1. #41
    Join Date
    Nov 2019
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    105

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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Bodyweight: 170.2 lbs

    Week 11 - Workout 2:

    Squats:
    45x5x2
    110x5
    160x3
    225x1
    300x4 < barely got 4th rep
    270x5x2

    Bench:
    45x5x2
    80x5
    120x3
    160x1
    205x5x3

    Rows:
    45x5x2
    60x5
    80x3
    115x2
    155x5x3

    Notes:

    Very pleased to have hit 300, but of course not hitting my 5th rep on the first set confirms I'm not recovering. To be fair, I have a lot of anxiety and distraction for my Mexico trip. Don't get me wrong, I'm pumped, but it'll be tough leaving my family being a young father of 2. So that's definitely messing with my head. On the plus side, having a week off laying in the sun should be great for recovery, and I'm pretty pleased with my progress in the last 11 weeks!

    Got all my reps in for 205 bench! I rested for 5 mins and that seemed to have done the trick!

    When I return, I'll be deloading everything by 10-15% and ramping back up. My diet will be near perfect, and I will transition to advanced novice.

  2. #42
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    Nov 2019
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    105

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    Bodyweight: 168.2 lbs

    Week 13 - Workout 1:


    Squats:
    45x5x2
    105x5
    160x3
    210x1
    265x5x3

    Bench:
    45x5x2
    75x5
    110x3
    145x1
    185x5x3

    Rows:
    45x5x2
    55x5
    80x3
    110x1
    135x5x3

    Notes:

    First day back after a week in Mexico! Feels great to be training again! Did a 10-15% deload and I'll work my way back up within a few weeks. I trained fasted today while chewing on some nicotine gum. Felt extremely focused and alert, so I may try fasted training and load up on protein post workout.

    Next week I will begin light squat days, and once I miss a rep on any lift, I will begin back-off sets. My main goals are to push as much weight as possible, so I'd rather not worry about doing straight sets of 3, and focus on my first set as my all-out set. I will likely drop to 3 reps as I begin to struggle getting 5 on even the first set. I know I'm modifying the program, but I want pure strength and don't care much about mass. I know they go hand-in-hand to an extent, but I also think given my fat-adapted metabolism, it may be better to focus on intensity over volume.

  3. #43
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    Nov 2019
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    105

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    Bodyweight: 169.4 lbs

    Week 13 - Workout 2:

    Squats:
    45x5x2
    105x5
    160x3
    210x1
    270x5x3

    OHP:
    45x5x3
    65x3
    85x1
    105x5x3

    Deadlift:
    135x5
    205x3
    275x1
    345x5

    Notes:

    Workout went well. Had a small pre-workout meal rather than training fasted today. Just some cottage cheese and butter.

  4. #44
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    Nov 2019
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    105

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    Bodyweight: 168.4 lbs

    Week 13 - Workout 3:


    Squats:
    45x5x2
    105x5
    160x3
    210x1
    275x5x2
    245x5

    Bench:
    45x5x2
    75x5
    110x3
    145x1
    190x5x3

    Rows:
    45x5x2
    55x5
    80x3
    110x1
    140x5x3

    Notes:

    So I felt extremely gassed on squats yesterday, I decided to do a back-off set at the end. Could be my recovery? My stress levels are low, sleep is solid (7-8 hours a night), diet is good, although my calories are probably a little on the low side. Given my goals are not to get bigger, I believe I will need some modifications to my programming in order to keep making strength gains without size gains. If anything, I'd like to stay around 160-165 while getting stronger, so I think a low volume/high intensity approach is best. I think 3 sets for me is too taxing at this intensity. So I'm thinking of doing the following:

    DAY A:
    Squats 2x5
    Bench/OHP 3x5
    Row 3x5

    DAY B:
    Bench/OHP 3x5
    Deadlift 1x5
    BB Curls 3x8

    DAY C:
    Squats 2x5
    Bench/OHP 3x5
    Chinups 2xfailure

    I think having more recovery on squats will be important, and cutting back volume will help me add more weight to the bar. I think eventually if I miss reps on the 2nd set, I'll just do 1 working set, with 1 backoff set. As for pressing, I'll likely keep going with 3 sets until I miss reps on last set, then I'll drop to 2 sets, and eventually 1 set with a back-off. This is sort of a leangains approach. I'm more interested in lifting as much as possible while staying at my current bodyweight, and I know cutting volume while maintaining intensity is a good approach for this type of goal. Especially given I'm fueling on fats and not carbs. We'll see how it goes next week!
    Last edited by kris90; 01-19-2020 at 07:03 PM.

  5. #45
    Join Date
    Nov 2019
    Posts
    105

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    Bodyweight: 168.4 lbs

    Week 14 - Workout 1:

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

    OHP:
    45x5
    65x3
    85x2
    110x5x3

    Rows:
    55x5
    80x3
    110x2
    145x5x2

    Notes:

    Trained fasted today and had a massive PWO meal. I'm really digging the fasted training! The focus is unreal! I'm liking the 2 sets on squats. I think keeping my intensity high while backing off on volume is a good strategy for me. It's nice to shorten the workouts a little as well. When I miss reps on my first set, I'll just do a back-off set with 90% and maybe go for an extra rep (Martin Berkhan RPT style).
    Last edited by kris90; 01-21-2020 at 09:27 AM.

  6. #46
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    Nov 2019
    Posts
    105

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    Bodyweight: 168.2 lbs

    Week 14 - Workout 2:

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

    Deadlifts:

    135x5
    205x3
    275x1
    355x5

    BB Curls:
    65x10x3

    Notes:

    Was nice to be benching fresh today! Squatting 3x per week was becoming a little overkill. But if I feel a little understimulated, I may add 1 light set of squats on Day 2, we'll see. Trained fasted again, and I'll be breaking the fast with a 12 oz ribeye and a 4 egg/cheese omelette.

    steak_n_eggs.jpg
    Last edited by kris90; 01-23-2020 at 10:19 AM.

  7. #47
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    Nov 2019
    Posts
    105

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    Bodyweight: Unknown

    Week 14 - Workout 3:

    Squats:
    45x5x2
    110x5
    165x3
    220x1
    285x5x2

    OHP:
    45x5
    65x3
    85x2
    112.5x5x3

    Chinups:
    BWx10x2

    Notes:

    Pretty good workout. Had a small protein meal beforehand. I was pretty exhausted after 1st set of squats, so I took an extra long rest (8 mins). Hopefully after some rest, I'll recover between sets a little better next week. If not, I'll just do a back-off set with 90% at this point since I want to keep adding weight to the bar. OHP went quite well, and it feels good to do chins again. I'm going to work my way up to 12 reps and then begin loading weight and aim for 5-7 reps.

    I've been eating more strict carnivore lately and loving how I've been feeling. More energy, mental clarity, and great digestion. I was already on a ketogenic diet, but I've cut out things like nut butters, and veggies. It basically eggs, fatty meats, liver, seafood, cheeses, and occasionally some cottage cheese with heavy cream. Everything is cooked in butter, duck fat, or pork lard. Sometimes I'll have a hit of coconut oil post-workout for the MCTs to leverage the insulin spike with a protein load. Looking to get some beef tallow.
    Last edited by kris90; 01-27-2020 at 11:26 AM.

  8. #48
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    Nov 2019
    Posts
    105

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    Bodyweight: 167.8 lbs

    Week 15 - Workout 1:

    Squats: 290x5, 260x5
    Bench: 197.5x5x3
    Rows: 150x5x2

    Notes:

    So at this point, I'm down to 1 working set on squats with a 10% back-off set. I'm just feeling like intensity is through the roof on squat, and my last 2 reps are real grinders. I'm happy I'm still hitting 5, and I'd rather not rest 10 minutes just to get another set of 5 at my current weight. I feel like this will work out well, and allow me to really put all my focus on set #1.

    Bench went well, I put up all my reps without struggle, only 3 min rest between sets. Rows were no problem either. Ready to chow down on some lunch. Steak and shrimp for dinner tonight, yay!

  9. #49
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    Nov 2019
    Posts
    105

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    Bodyweight: 167.0 lbs

    Week 15 - Workout 2:

    Squats: 230x5x2
    OHP: 115x5x3
    Deadlift: 365x5

    Notes:

    So it just felt weird not to be squatting 3x per week haha so squats are back in 2x5 for 80% 5RM on Day 2. It's still a nice break to drop intensity down, and there's something about squats that make me feel so good afterward.

    OHP sets went well. I'm resting about 3 mins between sets. DL was good, not a number I haven't hit before. I'll try to add +10 lbs per week to my DL for as long as I can before switching to a 2x3.

    Weight down a little which I'm happy about. My diet has been very carnivorous. I'm not really eating PB anymore nor any veggies. Occasionally I'll have a handful of nuts (maybe 1-2x per week) and some 95% dark chocolate. The rest is strictly meat, animal fats and dairy. I've been feeling awesome, and my protein intake is up a little higher than normal to support my lifting and recovery. Definitely feeling a little leaner too, and wow my bodyheat is WAY up lol...
    Last edited by kris90; 01-30-2020 at 09:55 AM.

  10. #50
    Join Date
    Nov 2019
    Posts
    105

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    starting strength coach development program
    Bodyweight: 168.0 lbs

    Week 15 - Workout 3:

    Squats: 295x3x3
    Bench: 200x5x3
    Chinups: BWx5, 10x5x2

    Notes:

    Had a shitty sleep. Was up a bit later at a friend's 30th birthday party and had a few glasses of wine and a slice of cake. Then I had to take care of a sick wife when I got home, and interruptions throughout the night with kids lol...

    That being said, workout was decent. Squats were no problem, but decided to do 3x3 across given my situation. Bench were a breeze, as were chins. Kinda surprised my workout went that well. I also trained fasted today and had a big PWO meal with 75g protein and a ton of fat.

    I'll try 295x5 next workout.

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