Mehdi's Training Log [2009]

[Mehdi]

Box Squat
3x5 107,5kg

Oh Press
3x5 50kg

Pull-ups
3x

Dragon flags
3x

##

Trained saturday instead of friday. Had to go to accountant, took longer than expected. That's what happens with evening workouts!

[Mehdi]

Box Squat
3x5 110kg - Stalled at 112,5kg in May (although could have been lack of sleep). Let's see this time. No sore hip flexors/groin like last time, and knees are fine. I suspect the daily foam rolling (or detox of fasting? Who knows).

Bench Press
3x5 70kg - good. i've been doing lots of push-ups daily, seems to help with that muscle imbalance on the right side I've been having forever.

Deadifts
1x5 135kg easy

##

Food is like this now:
* Wake up at 6am
* Break fast at 1pm (brussels sprouts, mackerel)
* Pre workout meal at 5:30pm (leftovers sprouts, quinoa, tuna)
* Gym at 6:30pm
* 8pm: brown pasta, groudn round, spinach, 2 apples, 2 bananas

so 16/8 split. Body-weight increased I think. Feels better at the gym. I think the 20h fasts where too long. Mistake I was making on warrior diet is probably fasting up to 24h daily + not eating something during the day (like berries and stuff) unlike advised.

[Mehdi]

Box Squat
3x5 112,5kg - was rough. Getting some slight hip flexor pain. Just found out it's from squatting too wide to compensate when weight get heavier.

Oh Press
5/4/4 52,5kg

Pull-ups
3x

Dragon Flags

##

6h night sleep + 2 naps during day, felt great and awesome productivity.
* meal at 1pm: 500g beans, can of mackerel, tomato paste
* meal at 6pm: 250g whole grain pasta, 250g ground round, 250g spinach, mixed peppers, tomato paste. First time adding peppers to this, this is delicious.
* meal at 9pm: white bread, chicken, 2 apples, waffle. Don't have junk food at home, this was at parent's place where gym is. Sue me.

Body-weight 73.8kg this morning.

[MikeD]

Sorry if you said this already, by why box squats exclusively lately?

[Mehdi]

I've got persistent problems in my left groin which tends to radiate into my lower back. Limiting depth prevents lower back to flare up, hence box squats.

[holvoetn]

* meal at 9pm: white bread, chicken, 2 apples, waffle. Don't have junk food at home, this was at parent's place where gym is. Sue me.

OK, which court ?

What was the guideline again ? Eat clean 90% of the time, right ?
Looks like you're doing fine there, no need to see a lawyer

[Vlad]

Box Squat
3x5 110kg - Stalled at 112,5kg in May (although could have been lack of sleep). Let's see this time. No sore hip flexors/groin like last time, and knees are fine. I suspect the daily foam rolling (or detox of fasting? Who knows).

But in July you stalled at 117.5 kg - 5/5/4. I would guess that you should be aiming for 117.5 kg at least.

[Mehdi]

I got to 122,5kg last time (stalled at 125kg), the 117,5kg was after the deload.

I'm continuing this for a while.

[migwickert]

Hey Medhi,

Could you give me the rundown on how you're implementing the 16/8 fasting approach? As far as the days, how it coincides with your lift days and so on. Thanks. Thinking about doing this approach instead of 24h fasts.

[Mehdi]

Hey Medhi,

Could you give me the rundown on how you're implementing the 16/8 fasting approach? As far as the days, how it coincides with your lift days and so on. Thanks. Thinking about doing this approach instead of 24h fasts.

* meal at 1pm: 500g beans, can of mackerel, tomato paste
* meal at 6pm: 250g whole grain pasta, 250g ground round, 250g spinach, mixed peppers, tomato paste. First time adding peppers to this, this is delicious.
* meal at 9pm: white bread, chicken, 2 apples, waffle. Don't have junk food at home, this was at parent's place where gym is. Sue me.

Training was at 7pm here. So fasting from 8-9pm to 1pm usually with 2meals pre workout. I'm still messing around with it.

[Mehdi]

Switching to madcow's intermediate routine because I was getting that hip pain again + for research purposes.

###

Box Squat
5x60kg
5x72,5kg
5x85kg
5x100kg
5x115kg

Bench
5x37,5kg
5x45kg
5x55kg
5x65kg
5x75kg

Rows
5x32,5kg
5x40kg
5x50kg
5x57,5kg
5x65kg

###

Harder than I expected. Although I was conservative with the 1RMs in Madcow's sheet. I think his starting weight is a bit off. I've seen other complain about this before.

[Mehdi]

Box Squat
5x60kg
5x72,5kg
5x85kg
5x85kg

Press
5x32,5kg
5x40kg
5x47,5kg
4x52,5kg argh, lost groove, I don't know what happened

Deadlift
5x80kg
5x100kg
5x115kg
5x132,5kg

overal easy, hips are better

[Mehdi]

Box Squat
5x60kg
5x72,5kg
5x85kg
5x100kg
5x117,5kg
8x85kg

Bench
5x32,5kg
5x45kg
5x55kg
5x65kg
3x75kg
8x55kg

Rows
5x32,5kg
5x40kg
5x50kg
5x57,5kg
3x67,5kg
8x50kg

###

still kinda hard. Got a cold.

Doing about 100 push-ups a day btw when I take breaks during work, in sets of 20-30reps. Seems to help that right arm weakness I had for so long. Checked one hundred push-up program yesterday to make it more organized. About 10y ago I could do 70 reps in a row (but my technique was probably off), now I can only do like 35.

[guru]

Switching to madcow's intermediate routine because I was getting that hip pain again + for research purposes.

Just curious. What kind of research? and how will this help with hip pain?

[migwickert]

Thanks for sharing. Today, I was thinking about doing push-ups (no specific amount) between workouts but 100 daily is a good place to start. What do ya think? On workout days, before and after training, but not on rest days.