Polynomial's "let's get strong for fun and profit" log

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    Quote Originally Posted by Polynomial View Post
    My concern is that my power cleans won't be moving up very quickly as I'm usually very beat up by the time I get to them. Maybe when I get to some reasonable squat numbers I'll change things up and put some focus on the cleans.
    That sounds like a good idea. Cleans don't beat up my legs too bad so you could do them after for sure. I've done snatches after DLs before and it limits your performance.

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    Wednesday 12-19-07 - Week 4

    Body weight: 185.6
    Front Squats: (45x5 115x5 135x3) 165x3x3
    Press: (45x5 95x3) 120x5x4 120x4+1PP (PR)
    Back extensions: 35x8x2 {bw}x8
    Chin-ups: {bw+30}x4 {bw}x8 {bw}x6

    Due to time restrictions I had to go to the shitty gym (CRCE). Everything went very well, except that my chins were done on handles that are angled and not parallel. I wonder what the difference between those two is? My guess is more bicep involvement on the parallel kind?

    I almost got 120x5x5 on the press, but I had to push press the last rep of the last set.

    Oh yeah, I did some farmer's hold with the 100lb dumbbells. I never realized how bad the burning sensation in your forearms can get.
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    Here's a good Oly lifting clip for ya, some successes, some failures.

    •   
       

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    Quote Originally Posted by jas123 View Post
    Here's a good Oly lifting clip for ya, some successes, some failures.

    Hah! Great choice of music.

    Some of those snatch lockouts are f'n sick.
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    Friday 12-20-07 - Week 4

    Body weight: 185.0
    Squats: (45x5x2 135x5x2 185x3 225x2 245x1) 260x2
    Dumbbell Bench: (40x5 55x5 75x3) 85xfail 85xfail
    Deadlift: (135x5 225x3 315x1) 335x3

    Today was another one of those Fridays that sucked. Coincidentally, just like on the last Friday that sucked, I woke up at 10am and was in the gym by 11am.
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    Ouch man. Failing on 85's shouldn't be happening if you're getting 82.5 for 4 a week ago. Personally I can't work out until I've been awake for at least 2.5 hours. Something's just off otherwise. Try waking up earlier and see if that helps. I think this workout is solid so it shouldn't be overtraining.
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    Quote Originally Posted by jas123 View Post
    Ouch man. Failing on 85's shouldn't be happening if you're getting 82.5 for 4 a week ago. Personally I can't work out until I've been awake for at least 2.5 hours. Something's just off otherwise. Try waking up earlier and see if that helps. I think this workout is solid so it shouldn't be overtraining.
    Yeah, I agree that this shouldn't be happening, and the workouts where I've been awake for longer tend to be better. I'll try waking up earlier like you suggest. In the meantime, I've sent an email to Rippetoe to see what he thinks. Yeah yeah, slurp slurp slurp...
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    Rippetoe told me to call him and gave me the following advice (paraphrased):

    I'm tall and skinny, and I should weight at least 205 lbs before I switch to an intermediate program. Also, I'm not squatting enough for an intermediate. I should go back to the starting strength work out, drink a gallon of milk a day and eat another 3,000 calories, and when I'm up to 220 we can worry about how fat I am.

    :donut:

    I'll try to give this a try...

    Edit: I emailed back saying that I'll try what he suggested, and I asked how much weight gain I should be looking for per week. His response was 2-3 lbs/week at least.
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    2-3 # per week is a little insane. Maybe he got sick of you bugging him. J/K How many calories are you consuming per day? I think I'd see if the sleep idea helps first. If he's saying that you're a beginner then you should be making gains beyond an intermediate which isn't happening. That's a weird response from him.
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    Quote Originally Posted by jas123 View Post
    2-3 # per week is a little insane. Maybe he got sick of you bugging him. J/K How many calories are you consuming per day? I think I'd see if the sleep idea helps first. If he's saying that you're a beginner then you should be making gains beyond an intermediate which isn't happening. That's a weird response from him.
    I'm not sure how many calories a day I'm consuming, but it's probably at least 2000. Well, I think the point is that when I was running the starting strength routine, I wasn't eating enough and hence plateaued, so instead of upping my diet I switched to an intermediate workout.

    As far as making more gains than I currently am, that might be a limitation of the current routine. Doing the 5x5 on squats might be killing me too much to make decent progress as a beginner. The routine is set up to make weekly progress, and I treated it as such.

    He says that the gallon of milk/day works every time for novices...so what the hell, milk's not that expensive.
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    Actually now it's getting pricey. 2000 calories a day is nothing, most chicks eat more than that. His statement makes more sense then. Make sure you're getting more than 3000, maybe even more than 3500. I eat 3600-4000 on workout days and 3200-3600 on non-WO days. The addy might hurt your appetite too, but I'm not too familiar with it.
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    Quote Originally Posted by jas123 View Post
    Actually now it's getting pricey. 2000 calories a day is nothing, most chicks eat more than that. His statement makes more sense then. Make sure you're getting more than 3000, maybe even more than 3500. I eat 3600-4000 on workout days and 3200-3600 on non-WO days. The addy might hurt your appetite too, but I'm not too familiar with it.
    So what you're saying is that if I eat like a girl, I grow like a girl.

    A gallon of skim milk is 1440 calories, 144 grams of protein, and a bit over 200 grams of carbs, so that will definitely help with getting to the 3000 mark and above.

    It'll be really easy to see if I'm an intermediate or a novice, since if on this diet I'm not improving at every workout, I'm an intermediate. So it'll take no more than a week or two to find out.

    I really do hope that I end up in the novice category since it means that my lifts will shoot way the hell up. Rippetoe was saying something about squats in the upper 300's by the time I get done, and I'm pretty sure he meant 3 sets of 5, not a 1 rep max.

    As far as the appetite suppressant effects of addy, I'm way past that. They disappeared after about 6 months, but I lost a few pounds when I first started.
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    So I drank 1/2 gallon of milk yesterday on top of eating pretty well, and for the first time in a long time I woke up without a sore back.
    I feel like a fatso but that's beside the point.

    Milk - placebo or the real deal? Film at 11
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    Sunday 12-23-07

    Body weight: 186.8
    Warm-up: Bike 4 minutes, some light ab work
    Squats: (45x5x2 135x5x2 185x5 205x2) 225x5x2 220x5
    Press: (45x5 95x5) 120x5x3
    Power Cleans: 45x5 135x2
    Deadlifts: 225x3 315x1 335x3

    I'm switching to a slightly different workout, but more on that later.
    Since the gym is closed tomorrow and I'll be away until late Wednesday, I decided to squeeze in a workout today. Everything went well except that I really hate doing power cleans in the power cage at the crappy gym, so I stopped at a set of 135's and did some deadlifts instead, even though those suck there too.

    My new routine looks like this ({reps}x{sets}):
    Workout A
    Squat 5x3
    Press 5x3
    Alternate deadlift/power clean
    5x1 on the dead, 5x3 on the power clean

    Workout B
    Squat 5x3
    Bench Press 8x3 (apparently dumbbell bench responds better to higher reps)
    Back extensions
    Chin ups failure x 3

    I will alternate ABABABAB... so one week I'll press twice, and another week I'll bench twice. We'll see how long this will last.
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    Wednesday 12-26-07

    Body weight: No idea
    Squats: (45x5x2 135x5 135x4 185x5 205x3) 225x5x2 215x5
    Dumbbell Bench: (45x5 55x5) 75x0 70x0 ??? ... ?????
    Back extensions: {bw}x10x3
    Chin-ups: {bw}x8 {bw}x6

    I got back from visiting my girlfriend and her family at 7pm (I took the train) and I headed straight for the gym. I think that my diet and sleep schedule over the past two days accounts for today's workout... Oh well, it was definitely worth it.

    Does anyone have tips for getting better with the low bar position? I started using it recently and at the heavier weights it feels like the damn thing might roll off my back.
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    Ouch man. Sounds like a rough workout. You were probably just rushed and hungry though.
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    damn...2000 calories! i take in around 5000.

    if your going to go the milk route i would suggest switching to whole milk. Diary causes an insulin response in part due to the sugars. If your drinking it along with a fat source your fine but if not you'll want the fats in the milk to counterbalance the sugars and the related impact on insulin response.

    As for the bar placement. it will just take some getting used to. i struggled with it for a long time. chalk up your back. gym bars only have small knurling in the center so a real squat bar with a long center knurl section and large diameter make a huge difference as well.
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    Quote Originally Posted by kabuki View Post
    damn...2000 calories! i take in around 5000.

    if your going to go the milk route i would suggest switching to whole milk. Diary causes an insulin response in part due to the sugars. If your drinking it along with a fat source your fine but if not you'll want the fats in the milk to counterbalance the sugars and the related impact on insulin response.

    As for the bar placement. it will just take some getting used to. i struggled with it for a long time. chalk up your back. gym bars only have small knurling in the center so a real squat bar with a long center knurl section and large diameter make a huge difference as well.
    kabuki: thanks for the tips. Can you elaborate more about how fats help with keeping the insulin response under control?
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    fats slow the digestion of the sugars. anytime you have protein and carbs you want to have fats... otherwise that combo causes a huge insulin spike moresoe than just carbs alone. However that is why in postworkout nutrition people don't have fats as that is when you want an insuline spike (at least atheletes...many BB's dont at anytime)

    here is some really good reading.
    http://www.bodyactive-online.co.uk/n...Difference.asp

    more
    Quote Originally Posted by another board
    I ran across the main page for the first post I made. Yeah, this information is good.

    Hormones - Insulin - Insulin Index :: Nutrition :: Basic

    Introduction to the Insulin Index
    The Insulin Index is not entirely new to the world, yet it does apparently only seem to be gaining respect and attention in recent times due to great leaps and bounds made in the field of human nutrition of late. This information may just be the most groundbreaking you will read about in a long time in terms of seeing dramatic changes and improvements to your physique.

    What is the difference then between the insulin index and the glycaemic index?
    You have most likely heard of the glycaemic index, and now you have the insulin index, and the two tie in very nicely together indeed for you to make informed choices about the foods you eat, but they are entirely different - find out how.

    Insulin Sensitivity and Insulin Resistance
    Insulin sensitivity and resistance are two of the most important factors for you to grasp when learning about your highly anabolic storage hormone insulin. This information could change your physique and your life span more than you ever dreamed possible if you understand and apply the information.

    Three Important Factors Of Insulin and Your Physique
    Insulin being a primary anabolic and storage hormone on your body - its affects can be dramatic and profound.

    Techniques To Control Your Anabolic Hormone - Insulin
    How do you take control of this positively impacting hormone correctly with your diet.

    Individual Differences - Are You Sensitive?
    As you know, we are all different, and here you can learn the methods and procedures to test yourself to see just how sensitive you may be to the effects of the hormone insulin, in response to the foods that you are regularly eating.

    The Other Factors Involved in Progress
    There are numerous factors involved in the process of putting together a sound nutritional strategy. One of those is the II, and the foods you eat, their quantities, combinations and timings. These are not the only factors. Discover more here.

    A Carbohydrate Is Not Just A Carbohydrate
    As you should know by now, a carbohydrate is not just a carbohydrate - there are many, many forms. And likewise a fat is not just a fat. You can learn here how to eat correctly of the major food groups to manage and control your insulin.

    Test Driving The Insulin Index Theory by John M Beradi
    It is thanks to the works and writings of John Beradi that the Insulin Index is finally getting its due attention and exposure in the world of athletic nutrition and so you can read here some of his major work and studies.
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    something i do if i'm having something like that is i have a variety of nuts at home and at my desk. EXVOO works great as well. my wife always forgets and gets me lowfat or nonfat cottage cheese. I'll eat a handfull of nuts along with it.
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    Quote Originally Posted by kabuki View Post
    something i do if i'm having something like that is i have a variety of nuts at home and at my desk. EXVOO works great as well. my wife always forgets and gets me lowfat or nonfat cottage cheese. I'll eat a handfull of nuts along with it.
    Sweet, thanks for the links! Fortunately I'm going a gallon at a time, so once this skim is finished I'll get the whole milk. Maybe that way I can cut down my consumption to 3/4 of a gallon or something. I weighed in at 192.0 today, and I don't think that I've put on too much fat, but then again, that's hard to tell.
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    Friday 12-28-07

    Body weight: 191.4
    Squats: (45x5 135x5x2 185x5 205x3) 225x5x3 (PR)
    Press: (45x5 95x5 115x2) 125x5x2 (PR)
    Power Cleans: (45x4) 135x3x3
    Plus some ab work.

    Gotta go to the crappy gym (CRCE) until January 2nd.

    I decided to use a belt on the heavy squats and it made a world of difference. My low bar position has also greatly improved since last time. I'd say that I'm 80% there with finding that sweet spot on my back. If I can get my grip just a little bit narrower (flexibility issue) then I'll be set.

    My left shoulder was acting up a bit on the press so I only did two sets.

    As far as power cleans, I severely underestimated how nice it is to be able to drop the bar on the floor. Since I didn't want to kill my wrists, I used a lighter weight and less sets.

    Overall, not a bad workout. I can't wait to crack open that gallon of whole milk that I just bought.
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    I'm hoping for some recommendations on the following daily diet:

    3/4 Gallon of whole milk
    100 grams of whey protein
    1 cup of raw oats
    4 oz of salmon/other meat
    1/2 cup of "smart eggs"
    53 grams of Kashi Crunch cereal
    + Veggies and fruits thrown in
    + one meal out like subway, or the equivalent prepared at home

    Without the veggies and the extra meal this is 2980 calories,
    with 120g fat, 237 g carbs, and 243 grams of protein. The split is 35% fat, 31% carbs, and 34% protein.

    I'm guessing that with the extra meal it might be close to 3600 with a similar macronutrient spread.
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    Monday 12-31-07

    Body weight: 191.6
    Squats: (45x5x3 135x5x2 185x3 205x2) 230x5x3 (PR)
    Dumbbell Bench: (40x5 55x3 65x2) 70x8 70x5 70x4
    Back Extensions: {bw}x10x3
    Chin-ups: {bw}x8 {bw}x5 {bw}x3

    Not bad. I went up 5 lbs on the squats, and I feel that I might have been able to push more. I can't wait until Wednesday when I can finally go to the good gym, use normal-sized dumbbells, a proper bar for chin-ups, and do some round-plate deadlifts. Hooray! And to all a happy New Year
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    Wednesday 1-2-08

    Body weight: 190.4
    Squats: (45x5x2 135x5x2 205x2) 225x5
    Press: (45x5 95x5 115x2) 125x5x3 (PR)
    Deadlift: (135x5 225x3 315x1) 355x5 (PR)

    I took it easy on the squats since I woke up at 10:37 and was in the gym at 11:30. jas123 mentioned that I hold my bar a bit too far from my face on the press, and that my upper back is a bit arched on my deads. I'll try to fix both, but I'm especially worried about deadlifts. I'll bring a camera and take some squat videos on Friday, and also some deadlift videos next time I deadlift.
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    Excellent work today. I love the K gym environment. There's a good crew there.
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    Quote Originally Posted by jas123 View Post
    Excellent work today. I love the K gym environment. There's a good crew there.
    Definitely. Good job on the PR's.
    Are you going to be in Altgeld today? I'll burn you a CD with some CrossFit videos that you should check out.
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    Yeah, I will in the evening for sure, maybe around 7 or 8.
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    Scratch that Poly, I won't be around. Forgot about the WVU - OU game.
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    Friday 1-4-08

    Body weight: 191.2
    Squats: (45x5x3 135x5 185x5 205x3) 235x5 235x3
    Dumbbell Bench: (45x5 55x4) 75x8 75x6 70x4
    Back Extensions: {bw}x10
    Chin-ups: {bw}x8 {bw}x7 {bw}x4
    plus some power clean work.

    I was sick today so I'm pretty happy with these numbers. I hope that I get over this cold/flu pretty fast.
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    Your power cleans were looking really good (of course I don't know my form). Thanks for the vid clips from Cross Fit. BTW, chicks in spandex shorts doing Oly lifts might be the hottest thing to me. Does that make me weird?
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    This chick could easily choke your penis out cold with her glutes. Not the best vid to show her ridiculous glute development, but you can kind of tell.

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    Quote Originally Posted by jas123 View Post
    Your power cleans were looking really good (of course I don't know my form). Thanks for the vid clips from Cross Fit. BTW, chicks in spandex shorts doing Oly lifts might be the hottest thing to me. Does that make me weird?
    Naw man. I take a similar view on the matters
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    Her face ain't great, but damn there's just something about the outfits and oly lifts. I'd like to see her snatch.
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    Quote Originally Posted by jas123 View Post
    I'd like to see her snatch.
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    Google her if you haven't already. Her face isn't that bad, their are some shots somewhere of her in a speedsuit that are mind altering.
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    I'd let her "clean and jerk" it. Please insert Wandy gif.
  38. New Member
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    Quote Originally Posted by jas123 View Post
    I'd like to see her snatch.
    I'm sure she shaved off all the imperfections from her form.
  39. Professional Member
    jas123's Avatar
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    Quote Originally Posted by Polynomial View Post
    I'm sure she shaved off all the imperfections from her form.
    I hope there were no bumps in the road along the way.
  40. New Member
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    Monday 1-7-08

    Body weight: 190.2
    Squats: (45x5x3 135x5x2 185x5 205x2) 235x5x2
    Press: (45x5 95x5 115x2) 127.5x5 127.5x4 127.5x3
    Power cleans: (45x5 110x2) 155x3x3 155x2 155x3

    Still recovering from the cold, but overall not bad.
  

  
 

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