Jester's Training Log

[jester87]

Wednesday, october 8th 2008: Okay day, but major failure on bench again.

Squat 5x5, 102.5kg (last time 100kg - 2.5kg increase)
Todays form was better than last time! my form has been increasing over the last several squat sessions, thats good! Although i start to suspect if i am doing a good morning at the end of the squat? i do go down below parallell but when i drive up, i usually stall a bit before i can get up (at which point i make grunting sounds... for some reason it helps me get that squat up). but i dont know if good mornings are just a part of getting the squat up? like deadlifts are a part of getting the power clean?

Bench 5x5, 80kg (same as many last times)
3reps - 2reps - 3reps - 2reps - 2reps
DELOAD NEXT TIME! I dont understand this, why am i getting worse and worse on the bench while improving every other exercise (except overhead press)???? is my muscle mass decreasing specifically on my chest and shoulders or something? crap... i will have to deload and try to take one step back two step forwards thingy.

Hang power clean 5x5, 57.5kg (last time 55kg - 2.5kg increase)
hmm having a hard time getting this now. i did 5x5 but i was out of breath at the end of each set, guess thats a good thing, but its getting hard here as well

Dips 3xF, 87.5kg
11dips - 8dips - 6dips
not as good as last time, but not bad either. overall good dip session.

Today im 87.5kg, nice! Don't know if i can get below 86kg or not, but if the anabolic kicks in really hard, i reckon i will be below 86kg. Because yesterdays ketotest showed a mild fatburning of around 10mg/dL (ketones in my piss). But all last week before carb up, i had a massive 150mg/dL ketones in my piss. thats like 15 times higher fatburning than yesterday..... if i get anywhere near that within tomorrow, i will most likely be below 86kg on friday. plus the fact that the carb up weight will definetly go away as well. the pre carb up weight was 86.8kg, so i have burn a total of 0.8kg+ this week to get below 86kg.

oh btw, i bought some brown flax seeds... they tasted crap! damn i thought flax seeds were good
i love nuts in general and thought i would love flax seeds (although i admit they did look a bit dodgy due to being so small). i used to chew on sunflower seeds which were really tasty. but they had too much carbs and too little fiber, so now i changed to flax seeds... and i have to stick with it because i need those fibers! anyone really think flax seeds taste good??

last note: my diet is up to 2300kcal now. Not on purpose, but i needed to add an extra meal at night before i went to bed so thats the 200kcal extra. otherwise i would have been around 3hours without food plus 7-8hours of sleeping... not good for muscle synthesis

[CoySpokes]

Dude,

Congrats, everything is moving in the right direction for you, lifts up and bw down!

Flax seeds - Im pretty sure in their raw state they are pretty hard to digest and will pretty much pass through you unabsorbed. Ground flax seeds although expensive sometimes would be your best bet.

I take flax seed oil in capsule form about three times a day and have done for quite a while. Its really convenient.

[jester87]

Friday, october 10th 2008: very hard day, especially the legxercises but kinda rewarding as well!

Squat 6x5, 105kg (last time 102.5kg - 2.5kg increase)
5reps - 5reps - 5reps - 5reps - 3reps - 5reps
Why 6x5? because i hit the squat rack with the barbell and stalled. i thought i would have done that set if it wasnt for that mistake. So i did a sixth set and did 5reps there. I count this as 5x5.
105kg today was simply too hard for me. it was sooo hard... i am very sure i cant keep this gain up if my legs dont suddenly get a pump or something like it did when i did 90kg squats. and by the feeling of it now while typing this, it aint getting a pump.

Overhead press 5x5, 45kg (same as 1000times now)
5reps - 5reps - 5reps - 5reps - 5reps
YEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Deadlift 1x5, 132.5kg (last time 130kg - 2.5kg increase)
3reps
i couldnt do more. i have no fucking idea how i did 1x5 deadlifts at 130kg on monday. i have no fucking bloody idea. because today, i tried like 15times before i finally got that first rep up. lol... i think my legs were all gone after the squats. good thing no one was there to see it. because i tried so many times and the barbell just didnt budge. then i pulled myself together and managed 1rep and then the two remaining. but i knew i was a goner when i tried the 4th. it wouldnt budge at all.

Chinups 3xF, 86.1kg (palms facing)
10reps - 5reps - 3reps
Wow, quite good first set. not bad! i belive its the best one so far!


yay, today im at 86.1kg. lol thats 0.1kg above what i wanted to reach this week... but its still good! im at work now so i wont write so much more now...

[jester87]

Monday, october 13th 2008: the worst squat day ever. but i did a personal record on 1RM on squat! but i did a deload on bench...

Squat 5x5, 107.5kg (last time 105kg - 2.5kg increase)
5reps - 1rep - 2reps - 3reps - 2reps
this is the first time in a loooooooong time that i havent been able to do my 5x5 squats.- im not surprised, i knew it all along that today would be that day. and i was right. because last time was soooooo hard i almost died on the spot. i will try this again for two more times. but i fear i will lose strength doing this because i dont do enough reps, plus that i took 4mins breaks today!! when i do squats, i usually sweat all over and dry up on the latter exercises. but today i was dry during the squats, which means i didnt work hard like i used to. shit man
i think most of this failure also comes from my bad morale and lazyness. i really want to, but i get really down when i think about how heavy the squat weight is (instead of getting excited that i can squat so heavy).

Squat 1RM, 120kg - clear!
Squat 1RM, 130kg - failed!

Bench 5x5, 70kg (DELOAD from 80kg)
clean 5x5. it was easy. will up to 75kg next time which will be on friday.

Bench 1x5, 80kg
not too big problem... but would be if i did more sets.

Bench 1RM 90kg - failed, spotter helped me

Barbell rows 5x5, 70kg (same as last time)
5reps - 5reps - 4reps - 3reps - 2reps
same weight as last time, not on purpose though. i forgot what i had last time. seems like i have lost major strength on this one :/
weird, but not very surprising due to me cutting.

Dips 3xF, 86.6kg
15reps - 8reps - 6reps
very good dips today. im happy. it actually felt a bit heavier today, but it obviously wasnt because i was able to do such high reps. i think it was me having bad morale and being lazy today.

so im up 86.6kg today. i knew i was heavier today, i just felt it and guess i was right. i said i wasnt going to carb up this week, and that was correct. however, i kinda cheated. BUT i cheated not on purpose. i had purchased two brownies with icing in good faith that it only gave me around 30g carbs. which is okay for anabolic diet right? wrong... because on saturday i ate one, then on sunday i ate another. thats 60g carbs on two days. plus i had purchased hot dogs on saturday and i ate about 25g worth of carbs from the hot dogs too (450g hot dogs). so lets see, it was 55g carbs on saturday then another 30g carbs on sunday.... and one of my ketotests (i did 6tests during these two days to see how the body works) reported negative while the others reported almost negative and almost positive! it was definetly not negative, but it wasnt quite positive either... lol!
so you see i havent been burning so much fat this weekend. this doesnt feel good, but at least now i know for sure how my body works. so there will be NO more than 20g carbs from now on (my average amount of carbs had been 10g anyways).

this weeks goals on my cutting would be: lose 0.5kg carb up weight. then lose about 1kg additional weight and weigh less than 85.5kg by friday. should be very very possible if i keep my carbs to zero. and then possibly not do carb up this weekend because maybe i already did a carbup yesterday and before yesterday? if i reach below 85kg i will do carb up. if not, dont know yet.

[jester87]

Wednesday, october 15th 2008: very good day imo! overall very good!!!

Squat 6x5, 107.5kg (same as last time)
5reps - 5reps - 5reps - 5reps - 3reps - 5reps
again, i bumped into the squat rack at the 4th rep on 5th set. it happened AGAIN!! fuck, i squat too close to the squat rack... i do that so in case i cant do the squat, the safety thingy will hold the barbell so i can get off... anyways, i knew i would have been able to do that 5x5 if it wasnt for the bump into the rack. so i did a 6th set and got 5reps there. i count this as 5x5. i strongly believe this is not cheating
i was very surprised i could do this today. i think what happened on monday was that i was out of carbs/glycogen? i have been eating around 30g carbs since monday each day now. and today i had the strength and endurance to do it!!! im very very very very happy with this!!! i took me about 25min on this squat session. so its about 3min breaks with 1min 5reps squats. much better speed than last time even! wow!

Squat 1RM, 120kg - clear! on the 3rd try... last time i did this on the first try.. hmm...

Overhead press 5x5, 47.5kg (last time 45kg - 2.5kg increase)
a clean 5x5!!! YES! i have been stalling on 45kg for a looooooong time. but suddenly i fixed it last time and today i fixed this one too! amazing job jester!! why, thank you

Deadlift 1x5, 132.5kg (same as last time)
FUCK YEH! I did it today! somehow i got my strength back!!! i seriously believe i was glycogen depleted last time!! i dont know, but today everything was right! YEEEEEEEEEEEES!!!

Pullups 3xF, 85.5kg (palms away)
8reps - 4reps - 4reps
This was the best pullups i have ever done! its not because of the rep number, but the fact that i actually didn't do any jesse marunde hip movements at all until last set! i did 8reps without hip movements! that is way awesome! i think my best without hip movements was about 5reps or something. i had to do some jesse marunde on the last set though, but it was still a good run!
wow, today was amazing!

im down to 85.5kg... lol, im soon becoming a skinny guy:/
no, not really. because it seems like my muscles are still keeping up. i havent had the need to deload on anything except the bench (and maybe overhead press as i was stalling on the 45kg for 5times or something, but i never deloaded it). hmm, im truly very happy. but i know i wont be able to keep this up with my cutting. im gonna do a carb up 36hours or something if i get below 85kg by friday. if not then im just gonna have one carb meal.. like oatmeal or some shit.

[jester87]

Friday, october 17th 2008: Very good day indeed!

Squat 5x5, 110kg (last time 107.5kg - 2.5kg increase)
Did a 5x5 today! Form was good and only stepped on the front foot once! very good form yes! not that it wasnt hard, because it was. but today i spent only 20min on my squat session (excluding warmup). Which imo is very good! but im already griefing for next time at 112.5kg

here is why i think i could manage 110kg 5x5 squat: before i used to chest out, tighten abs, inhale then go down and breathing out and maybe some grunting while going up and tighten glutes.
but today, i did chest out, tighten abs, inhale, GRUNT HARD while going down and even harder while going up, as well as tightening glutes!! i seriously think the grunting while going down was the catalysator for my full strength! i have noticed, that after talking to someone (either they complement me or commenting on my heavy squats or i giving them tips on form or chit chat), my few first reps of squats after feels super easy! there must be something with making noise man... i bet you guys have experienced that as well!
i think the grunting made me tighten all the musles in my body and thus i could do the 5x5 110kg.

Squat 1RM, 120kg - failed!
Squat 1RM, 130kg - failed! - i dont care i did 5x5 110kg today, im happy!

Bench 5x5, 75kg (last time 70kg - 5kg increase)
Clean 5x5 here as well. It was hard but i think i can manage 5x5 77.5kg next time.

Hang power clean 5x5, 60kg (last time 57.5kg - 2.5kg increase)
5reps - 5reps - 5reps - 4reps - 5reps
fuck man, i did 4reps on that 4th set. why? because my grip slipped and the barbell fell to the grown. FUCK! i believe i could have positively done that 5th rep. actually, i know i could have. the problem is that my grip was getting really tired after the 3rd set of the power cleans. because cleaning that 60kg barbell up isnt easy... fuck. i will stay on the 60kg next time too... hope my grip gets better, because after the 3rd set, it was really hard to hold that barbell in starting position.

Dips 3x5, 85.6kg
13dips - 8dips - 6dips
not bad, but not anything special either. it was okay. my grip was non-existent. i basically just supported myself by having my palms lie there. which made me swing terribly while doing the dips. which in turn made it harder... the grip was just dead after the power cleans. i had a hard time gripping or straightening my hands... and they were shaking when i looked at them lol...

i forgot to mention that on monday i had upped my cardio to 20min. and i burn about 200-220kcal during those 20min depending on how much i jog.
today im weighing in at 85.6kg... thats 0.1kg more than on wednesday. well i dont know why i didnt go down, but i reckon it might be water fluxuation. i usually only drink about 1liter of water+bcaa during my workouts. but today i drank 2liters. we'll probably see the real weight on coming monday.
oh btw, after i was finished with all my workouts i drank additional half a liter (while talking to a guy i helped a bit on his squat). then went out to weigh myself again and i was up 86.1kg... lol! waterfluxuation for shiz....

so i was thinking of doing a total depletion workout (in addition to sl 5x5 routine) and carbing up for 32-36hours if i dropped below 85kg by today. i didnt so im not doing any carbup. however i did feel i had the endurance to do a little more workout so i did some:

Pullups 3xF, 85.6kg (palms away)
5reps - 5reps - 4reps
not bad

Chinups 1xF, 85.6kg (palms facing)
8reps
kinda bad, but i did do the pullups. so maybe not so bad.

Pushups 1x10, 85.6kg (palms)
Pushups 1x10, 85.6kg (knuckles)
Pushups 1x5, 85.6kg (triangle)
Pushups 1x5, 85.6kg (palms, 45degree decline)

[kiwidave]

Good progress Jester. Your log is always an entertaining read
Anyway, on the cleans maybe it is time to start looking at the hook grip if you are not already using it. There is description here http://tomgorman.moonfruit.com/#/hookgrip/4511451994 or if your have Rippetoe's SS book he has a section on it. Never tried it myself but I'm still mucking around at much lower weights than you.

[jester87]

Wow kiwidave, thanks for the praise! now i have another reason to keep my numbers coming higher... daaaaamn
thanks for the link to the hookgrip. never knew it existed! from what i've read there, it seems to be the cure for my problem! thanks kiwidave! now i almost cant wait to try it out! so thats how the elite people can do like 150kg+ cleans...

[jester87]

Monday, october 20th 2008: one of those bad squat days again.

Squat 5x5, 112.5kg (last time 110kg - 2.5kg increase)
5reps - 2reps - 2reps - 2reps - 2reps
lol man, i just didnt have the strength or endurance to do the squats today. dont know why. well maybe i know... because its effing heavy. and my form, i dont think its so good. i think i do alot of good mornings although i do break parallell. but when i go up, i usually stall and it feels like a good morning getting out of the stall? i dont know really. but i do know that 100kg squats are totally different because i dont stall, i just shoot straight up again.

Squat 3x3, 100kg
3x3 easy here. because i felt that i did too few reps on the failed 5x5. I didnt want my squat strength to decrease due to the low amount of reps. so i added some more reps at a lower weight. in retrospect i should have done 4x3 instead to cover those lost reps. hmm...

Squat 1RM, 130kg - failed! totally failed. i just basically went down withouth even having a chance of going up or anything. it was just straight down to the safety bars.

Overhead press 5x5, 50kg (last time 47.5kg - 2.5kg increase)
5reps - 5reps - 5reps - 3reps - 2reps
damn. i really thought i could nail this one today too! shaite. as usual, i did jerks to cover those lost reps... hope i can do 5x5 next time!

Deadlift 1x5, 135kg (last time 132.5kg - 2.5kg increase)
I did it! yay! it was actually as hard as i had feared it would be! damn, now i dont fear the deadlifts anymore! im back to the point im eager to do them! i dont understand why they were easily achieveable today (not saying it was easy, just much easier than i thought it would be). bring on 137.5kgs!

Chinups 3xF, 85.1kg (palms facing)
10reps - 6reps - 4reps
hey totally owned this today. again because i didnt use jesse marunde on the first set! im getting back strength man! in conjunction with weight loss these chinups/pullups are finally manageable without jesse marunde hip movements on first set! weeeeeee!

today i upped post cardio workout to 25min. and i burned about 300kcal. i walked most of the time at 6kph using incline up to 12%. and i jogged lightly at 12kph only 5min. still really hard though. i could feel the cramps coming on my thighs those last 2-3mins.

and today im weighing in at 85.1kg! thats good, not supergood or anything. but i guess its fair. i was hoping for around 84.5kg, but was actually expecting somewhere around 85kg because i didnt feel lighter or anything (im good with this hunch, my guts has always been correct this far about how much i might weigh). i dont think it was water fluxuation either, because i drank only 1liter today. so this is probably the real weight im at. but considering my workout, i will burn some kcal during afterhours. so by wednesday i will most likely be around 84.5kg or lower! i hope....

something quite disturbing when talking about my anabolic diet is that i have been consuming around 30g+ carbs each day.... thats way too much... im not proud, but i bought this bag of crisps/chips and i eat like 30g of it everyday. and 30g of it gives like 18g carbs. DOH! but its so gooooooooooooood
i have been lucky though, because my ketotests thus far is still showing 50mg/dL ketones in my piss. that is a good amount of fatburning going on. although if i only at around 10g carbs hardcore (by experience), i would have had 150mg/dL ketones in my piss. which is triple the fatburning i have now. i think that would have made some big difference....
but damnit, crisps are soooooooooooooooooo delicious! its like my favourite snack!

i remember way back last year i would consume around a 1kg+ of crisps each week. i did this for like 6months or something before i decided that it was super unhealthy and i wouldnt eat crisps anymore (except maybe sometimes). for some weird reason though i didnt gain weight or anything despite not working out at all. my best guess would be that i ate maintence calories without knowing it. i weighed in at 85kg january this year. so i have only been gaining weight only since january this year. which is damn weird. because i have been eating low GI food, with very little fat in the diet as well. i thinks its correct what some people are saying "healthy food is overrated". the crisps had like 30% fat, and it proved (in my case) to be a better "diet" for me

[jester87]

Wednesday, october 23rd 2008: Bad day, i think glycogen stores are depleted. Despite eating in excess of 30g carbs each day.

Squat 5x5, 112.5kg (same as last time)
5reps - 2reps - 0reps - 1reps - 2reps
I knew this would be like this. I was very optimistic at the first set though, because i actually did 5reps. but then after second set, i knew i wasnt going to make it. the third set i tried the "im superstrong, and im just gonna pull it off" and i didnt. the bar just fell on the safety rack.

Squat 3x3, 100kg
3reps - 2reps - pass
so lol, i thought i would do this again to fill in some missing reps. but to my surprise, 100kg was fucking hard as well. I didnt want to unload the rack to put it up and then load it on for like the 6th time. so i didnt do the third set. deload if i cant make this next time.

Bench 5x5, 77.5kg (last time 75kg)
5reps - 5reps - 4reps - 2reps - 1reps
okay, the first two sets went okay. then at the third set i decided to try the last rep, but ended up having it on my chest for like 10seconds before this guy understood that i wasnt gonna make it.
had spotter on 4set so i did 2reps. but no spotter on last set so i did 1rep.

Barbell rows 5x5, 70kg (same as last time)
5reps - 4reps - 4reps - 3reps -3reps
Ah well, it was too heavy. i could barely do the properly. Deload if i cant make this next time.

Dips 3xF, 84.7kg
12dips - 10dips - 5dips
this was surprisingly good in comparison to the other exercises of today. i was happy i could pull this off.

yeah, i think my glycogen stores are totally depleted or something. i havent had a refeed in like almost 3weeks now. so im definetly gonna do a carbup this weekend no matter what. another thing is that im constantly doing my 2200-2300kcal diet and losing weight. so i cant keep my strength up forever (and even less make gains on my lifts). obviously i dont like this, but its the price i have to pay to get down to my 10% bodyfat dream. im hoping ill achieve this before summer. but i wont be cutting until i get to 10%. i think im gonna bulk when i get to 12-13 and then cut again. dont know really.

today (well yesterday wednesday) i weighed in at 84.7kg. thats pretty neat. still making progress on the bodyweight.

a really bad day actually. because i came home from work at 3pm. then i had to eat and meet this guy who is gonna do my kitchen floor. then i went straight to the gym at 3.45pm (even though i ate at 3.15pm or something). and i had to do my 25min cardio plus the stretching and if you add the warming up too my whole workout ended at 5.45pm. the worst part was that i had to stress the workout because i had spanish lessons at 6pm. so i came home and took a shower and came late to the spanish lessons at around 6.10pm (and i didnt eat after workout FUCK). then i came home at 8.45pm and had to make 3meals to eat at work today, plus a meal to eat before sleep. lol man. its not the end yet, because today i woke up at 4.30am (i always have to wake up this early on my morning shifts). So i had to stress because i wanted my 8hours sleep too!!!! lol!! i didnt get 8hours sleep obviously, i only got around 6,5hours. so as you can see, yesterday (wednesday) was a fucking crap day. i had a hard time not compromising my workout (but the post meal was).

hope this shit never happens again................. over and out!

[jester87]

Saturday, october 25th 2008: VERY GOOD DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!

Squat 5x5, 112.5kg (same as last two times)
5reps - 5reps - 5reps - 5reps - 5reps
... OMG!!! i did it!!! omfg!!!! shaaaaaaaaaaaaaite! amazing! i had breakfast 1h15min before going to the gym. the breakfast consisted of 3eggs and 1tbsp olive oil and some salt. i came and i didnt feel energized at all. then i did the first set and i didnt feel any stronger. then i did the second set and was sure i was gonna fail it. but behold, i did 5reps. then i knew, FUCK, today ima make this shit! and i did! daaaaamn, i was so afraid that last rep on the 5th set, that i was gonna fail! damn man! but i did it!
what i did different today was that i descended (went down) much more slowly than i used to. i used to just almost drop down and then try to drive up. but today i went down nice and slow, for some reason it felt easier to go up again. and i could go up without stalling too much, maybe 1-2sec stall at max. wow amazing, i cant believe i did 5x5 112.5kg man. but at the same time, i feel sad that i made it, because this means i wont be having a deload and even worse, i will be doing 115kg instead.................. fuck................ still its a new plateu for me, and im really happy i have done 112.5kg 5x5 squat. i had one rep where i stepped on the front foot, but otherwise, form was good and i atg as usual obviously.

Overhead press 5x5, 50kg (same as last time)
5reps - 5reps - 5reps - 4reps - 3reps
oh noooooo... i hoped i would be able to nail this as well today, after the good run with the squat. but i knew i probably was not gonna make it by the 4th set, because i could feel it. as usual i did jerks to finish the lost reps.

Deadlift 1x5, 140kg (last time 135kg - 5kg increase)
it wasnt on purpose to do 5kg increase, but i wasnt sure if i did 137.5kg or 135kg, and i didnt want to stay on the same weight, so i just figured 140kg would definetly be an increase. i did the 5reps. but this is THE most hardest exercise i have done in my gym history. for real, i am now afraid of the deadlift again. this was fucking hard. its not like the squat at all where i dont have the endurance/strength to make the rep. on the deadlift, i have the strength to make the rep, but i dont have the willpower. it is SO HARD. in my case, deadlift is much harder than squatting. its not my favourite anymore.

Pullups 3xF, 84.5kg (palms away)
7reps - 5reps - 4reps
not bad and not good. but an improvement is seen, because i now dont need to do jesse marunde hip movements on my first set anymore. this is true for the chinups as well.

Carb-up, so i did extra exercises to get the "supercompensation" that supposedly only happens on muscle groups that were worked out immediately before carbing up. So i did 3x5 on some more exerices. i was kinda lazy though, so i did only chest and dips as extra workout. i was thinking of doing abs, but meh, i think the squat got it already. and obviously ended the whole masquerade with 25min on the treadmill, walking at 6kph (about 3.5mph or something) at 12% incline for 20min and jogging at 12kph (about 7mph i think) for 5min and burned 300kcal.

yah, im weighing in at 84.5kg today. hmm, havent gone this well this week. but i knew it hadnt. because fitday reports that my average consumption of fat this week has been 72%. WTF. i mean 60% is alot already, but i hate like 72%? so i knew the fat that was burned probably mostly came from the food i ate and not my fatstores. i have to get some leaner meat. because the meat i have been eating this week was pork ground 20% fat, and beef ground 10% (this is okay actually) and meat sausages that contains 21% fat. as well as 100g bacon everyday. basically i need to drop the pork and focus more on the beef. i think i will do a 50% fat and 50% protein from now on instead, to see if it has any effects on burning my fat stores?

[jester87]

carb up meal:

the dough
1 1/3 cup water
2 teaspoons sugar
1 1/4 teaspoons salt
2 tablespoons olive oil
2 tablespoons cornmeal (doh didnt have it)
2 cups unbleached all purpose flour
1 cup bread flour
1 teaspoon baking powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
3/8 teaspoon MSG
1 1/2 teaspoons yeast

so i made this:

for the filling i had
1 paprika
1 red onion
2 cloves of garlic
350g tomato paste
1 tbsp dry oregano
100g ground beef 10% fat
150g table mushroom
no cheese because i didnt want too much fat in my carb up meals.

looked something like this:


place on the dough it looks like this:

then i baked it in the oven at 200 degree celsius for like 20min and voila i ate it:


it didnt taste as good as it looks. i think cheese would have made it taste exellent...
the dough tasted really good though. its the first time since 5years or something i have made dough from scratch!

the nutritional facts are:
20% fat, 64% carbs, 16% protein
2000 kcal
45g fat
328g carbs
81g protein

see, too much fat still, if i had the cheese, it would be overkill. and too little protein (maybe i should add whey powder??? but then the taste would be lol) :/
i mean i weigh like 190lbs or something, and im getting 81g protein on carb up? after doing 5x5 112.5kg squats?? fuck, my legs will be smaller by monday.

anyways, for breakfast i had 3eggs. so today i will be getting like 98g protein. still way too little. so this pizza carbup was a bad idea. ill just go for oatmeal and jam next time...........

[kiwidave]

Still going strong on the squats Jester. You've added about 50kg in 2 months which is pretty scary progress man! Slow down a bit - you're making the rest of us look bad - lol .
Hey thanks for the tips on tightening up my back to get my wrists straight. I've been trying to keep my back tight but you're probably right that I can improve this. Just another one of those things where you think you're doing ok but as the weight creeps up you discover another little thing to fix up - more shoulder dislocations required I think.
Anyway, enjoy your pizza - it's gotta taste better than oatmeal and jam.

[jester87]

Monday, october 27th 2008: bad day. i belive i now know whats going on with my weird squat gains... i think it definetly have to be fatigue im experiencing

Squat 5x5, 115kg (last time 112.5kg - 2.5kg increase)
5reps - 3reps - 0reps - 0reps - 0reps
lol man, this was aweful! i did the first set ok. i almost felt i could do 115kg today, because it wasnt actually all that hard! but then after the second set, i just simply couldnt get up again after getting down????? WTF?? i swear i just couldnt??? despite having a carb up with excess of 300g carbs and eating an extra big breakfast this morning, i just couldnt do it? despite not feeling 115kg was all that heavy, despite not breaking a sweat during the squats (not alot that is)... whattafack is happening? so after alot of thinking, i have come to one conclusion: fatigue. it just simply has to be fatigue. think about this: when i did my 112.5kg 5x5 on saturday, i was sweating buckets. i had the strength and i didnt have fatigue, my body could pull it. today, i had the strength, but i couldnt keep going, and thus i didnt even sweat? when thinking back, this is the same shit that happened to me twice with 112.5kg before i finally made it on the third go.
here is my theory: i havent rested enough. sl 5x5 beginner strenght program isnt just for me anymore. my legs arent getting enough resting between the 5x5 squats. look at this, i failed two times MISERABLY at 112.5kg and then at the third time, eating only 3eggs and tbsp olive oil for breakfast, i went and nailed it? i think the failed 112.5kg sessions was the time needed for my legs to rest and heal up (not properly, but at least get rid of most of the fatigue) and this i could do 5x5 112.5kg. so actually i think my legs are good to go for probably 130kg 5x5. i just need the rest? because i have done 120kg RepMax after dishing out 5x5 110kg. but then after doing 5x5 112.5kg i couldnt do my 120kg RM. beeeeecause i was fatigued!!!
thats my theory, and i think its a sound one. i will have a thread posted in 5x5 for mehdi and/or experienced lifters to help me answer this fatigue question and what i should do with sl 5x5 from now on.

Squat 3x3, 100kg
3reps - 3reps - 2reps (didnt fail, just too lazy to do the last rep)

Bench 5x5, 77.5kg (same as last time)
5reps - 5reps - 5reps - 5reps - 3reps
oh crap, almost, i didnt have spotter so i didnt dare to do the 5reps on last set. i think maybe i could have done it.

Hang power clean, 62.5kg (last time 60kg)
5reps - 5reps - 4reps - 3reps - 2reps
hmm, this is getting ridicolously hard now. i was already out of breath and gasping after first set. and i knew that, crap, this is hard. i barely got the bar on my chest on those last reps there. i reckon i have to begin learning the front squat if i am to succeed in doing heavy weights with this.

Dips 3xF, 84.4kg
12dips - 8dips - 6dips
not bad, not good. as always.

thanks for the "scary progress" kiwidave, i take it as a huge compliment
im not gonna slow down man! im gonna keep on going until i do my 5x5 1.5bw! although i do sometimes wish for that deload (most during the 112.5kg sessions). but now that i think i have figured out my weakness, the fatigue thingy, i have newfound hope of actually increasing my 5x5 squat! but that gain will most likely be weekly and not 3 times a week anymore. but that is still better than failing doing 5x5. after i wrote that comment on the wrist thing, i went and did my workout (on saturday) and what i wrote was wrong. it wasnt just uncomfortable, it was actually bordering to painful lol! but you'll get used to it DURING the workout (so you have to get used to it always, just like hip flexibility on the squat). but seriously, i you find your form on the grip. a very few times i have had the bar too much on one of the sides, and it has been really painful to keep the balance while doing the squat! because i dont want to rack up again, because i feel like not doing the set if i rack it up to fix the balance.... damn.... now i always make sure that doesnt happen again!

oh and i weigh in at 84.4kg today. thats not expected actually. because i did carb up with excess of 300g carbs over a timespan of 12hours (not 30+hours as originally planned because i only wanted 300g carbs, i read that glycogen storage is about 150g on bones and 150g on liver). i expected to weigh more. but this is good imo. if it goes as it should, i should be down to 83 something kilograms by friday! and i plan on doing a bodyfat check on friday as well! not sure how im gonna fit it into my schedule though, because i want to do it before workout like i always have done, but my workout takes 2hours and i need to go to work and shit and the pharmacy doesnt open before what time and crap and im not really sure. maybe i just do it next week when i have a week off from work.

[jester87]

a quick update:

i've been saying that i have been eating around 72% fat, which means my protein intake has been suffering. well yesterday i decided to clean up my diet (again, lol) and ate 62% fat on 2011kcal. this gave me 171protein intake (ive been gotten less than 140g proteins).... and today... IM FEELING A PUMP ON MY LEGS!!!!!!!! YES! my legs are rockhard and i can feel the "Pump" that i got long time ago that enabled me to go pass 90kg squats! FUCK YEH! i cant wait to try 115kg squats again tomorrow! shit, i have planned to eat 212protein today on the same 2000kcal diet (well actuall around 2050kcal) and the fat intake is only 56% while the protein intake is 42%. i fucking believe my legs will get uberstrong and i will break new boundaries tomorrow! and hopefully im rested enough to do 130kg 1RM as well!
another thing to note is that yesterday i changed wheels on my car, for the winter. and i was in a squat position like half an hour or so. it hurted alot. i mean, it was really painful! maybe that contributed to this "pump"?

well, we'll see tomorrow!