Waterfield's Log

[Waterfield]

I think I can do my first set to around 40-50 by myself, probably 60 if someone was there to stand on my feet (no arm inertia). It's basically just one main lift [Squat, Deadlift, Over head Press + Bench] plus 2-3 exercises which compliment that lift. Progression with the main lift is more important than the accessories. I might be changing the rep scheme in the future but I'll see what happens first. Cheers for the encouragement, I'm hoping this'll last 4 months before I have to change to a 4 weekly cycle .

How're you doing? Gym tonight?

[allan5790]

Good luck with the new plan!

[funb]

Is the rep scheme the only thing you will tweak? Do you do set tempos and rest periods etc? I know you must have thought about this stuff...

No gym for me last night, I had an enforced rest & refeed. I've got a carb hangover this morning

[Waterfield]

Cheers Allan, part of me wants to stick with madcow but I just don't like the percentages anymore and would prefer something which allows me to get my numbers up dependant on the day (amrap style). I'm hoping the extra day will allow me to do some more work. I'm definitely going to try 5/3/1 out sometime, I when my bench stalls twice in a row I might just change the rep and cycle scheme to that. Hope you're doing well mate, good videos btw, are you training somewhere new now?

My tempo is as fast as possible really because I'm not really bodybuilding the main compounds but when the weight gets heavy enough that determines my tempo. I rest for however long I am mentally ready or when breathing is back to normal, I've been taking less breaks recently because I know I used to spend a little too long but I generally always make sure for my heaviest top set I'm fresh. I also have to make sure that body part is warmed up otherwise I end up getting a crappy workout, I need to warm up my back more especially.

I'm back on the 25% over 25% under workout/rest day calorie split, fingers crossed I don't screw up my diet anytime soon! How long until your bootcamp is finished? What's the plan after that?

[funb]

Yeah I get you, I also spend too long on my rests - that is, unless I have it prescribed that I will wait 30s or 1 min or whatever. I take it you have a warmup routine all figured out as well? Mine's 5 mins on the cross trainer :P

My bootcamp ended on Monday but I didn't get a good result so it's continuing for another week with a couple of tweaks, namely do my refeed properly and eat berries PWO. I think after that we reintroduce things like coffee and carbs more regularly than once every 5 days. So yeah, it's still a meat-fest over here...

You're doing IF aren't you? How's it going?

[Waterfield]

5 mins on the cycling machine or 50 calories, whichever hits first. It stops my knees from cracking.

IF is going well but I really need to start sticking with the macros and calorie split, also I need to get up earlier so I burn some extra calories in the fasted state. I haven't been steadily over the 80kg mark but it'll come, currently 79.2kg. I'd prefer to hit 160kg deadlift, 120kg squats for 5+ reps first though . I'm going to stick to this plan for at least 3-4 months in terms of exercises and what days I do them on. I think that's a decent amount of time to learn the clean efficiently and perhaps I'll decide whether or not to learn the snatch etc. I really need a look over of my hip extension.

That funrun you're doing looks good, there was one similar but a bit more "hardcore" I saw last year: Tough Guy - The Safest Most Dangerous Event in the World!



Looks like a laugh, electric fences mixed with water and fire lol.

[funb]

Ugh I must say I am glad I'm not worrying about calories & macros any more! Did it for almost 2 years and it was torture. My spreadsheet was beautiful though Had graphs and everything :P What are the macro ratio targets on training/non training days? Or is it all spelled out online somewhere? (Just being lazy here) You gonna start walking in the mornings maybe?

Hah that toughguy thing looks like hell! The warrior dash also has fire, barbed wire etc, but tough guy is all in freezing cold water - no thanks!

[Waterfield]

Basically I'm just eating when I'm hungry (which I think is slight calorie deficit), if I feel like a snack I'll have a pint of milk or a protein shake. It's the ON days where I need to stuff my face lol.

It's on leangains.com but basically low carb off days and high carb on days, high protein both. What happened in the 2 years? Any results? I think I'm going to start walking back up the hill nearby again...maybe more frequently when the weather gets warmer. There's some great views of the city up there, I have quite a cool 360 panaroma from the peak with views of Arthur's Seat and the castle but it's too large to upload!

I'm not sure I'd want to do tough guy but maybe that's why I should do it.

[funb]

Right, I've got some reading to do! Hopefully leangains.com can answer some of the questions I have about how it all hangs together. Thanks I lost 25kgs from Jan 2010 to Sept 2010, then put back 6kg almost immediately, messed around with calorie obsession and too much cardio for about a year... then started weights in a committed way in Oct last year, with a new PT

Are you finding it ok to eat everything you have to eat in the time window?

Ahhh that's awesome you have great places to walk close by I've only been up that way once but loved it! Edinburgh is a cool city. And YES you should definitely do tough guy! Do iiit!! Get to da choppa..!

[allan5790]

Quote

Cheers Allan, part of me wants to stick with madcow but I just don't like the percentages anymore and would prefer something which allows me to get my numbers up dependant on the day (amrap style). I'm hoping the extra day will allow me to do some more work. I'm definitely going to try 5/3/1 out sometime, I when my bench stalls twice in a row I might just change the rep and cycle scheme to that. Hope you're doing well mate, good videos btw, are you training somewhere new now?

I have had good success with 5/3/1 in the past particularly on bench and squat. I am on the last week of the juggernaut program, similiar to 5/3/1 it might be worth checking it out. So far I have made decent progress on everything by the looks of the numbers im hitting. There are 4 waves, a 10s, 8s ,5s and 3s. Each week allows you to do some extra reps if you can and on week 3 of each wave you work up to one AMRAP set which determines the numbers for your next wave. If you want to check out my journal and see structured it and what progress I am making so far then PM on youtube and I'll give you a link.