TuffNutts Training Log

[tuffnutts]

Well, it has been a couple crazy weeks. Add being sick to the mix and that's why I have missed a few days.

My last work had been August 15 (posted above), and then yesterday. Had to work late, got home late, and only did the squat and bench:

Workout 21
Bodyweight 194
Squat 195 (88.6kg)
Bench 145 (65.9kg)

So for the main moves, I'm on track. The squats are beginning to be a challenge. Don't know how much longer I'll be able to keep up with 5 pounds per workout unless I start eating more. I hesitate to eat more as I'm seeing success at each 2-week bodyfat measurement. Perhaps just one protein shake a day would do the trick.

Today I went to a gym and did some pulling: lat pulldown, rows, sets of 10 to get some more done that I didn't get done late last night.

This weekend I will be at a wedding Saturday and pretty much out Sunday as well. I'm hoping to get my next Stronglifts workout done sometime this weekend. I won't be around much through September 7, but will try go keep as consistent as possible.

Need to go catch up reading others' logs and see how everyone else is doing.

[bobu]

It's nice to reach that 1xbw on squats. That's about when they do start to feel heavy and that you feel you'll never make the next weight increase. Somehow it seems to keep happening at least for awhile.

I remember when it seemed like there was always a wedding to go to, now it seems more funerals than weddings. I guess that's one of the downsides to getting older.

[tuffnutts]

Well Bobu, we'll see how it goes. 200# squat actually wasn't as bad today as I thought it would be. The OHP's are really the sticking point now.

Workout 22
Bodyweight 196 (89.1 kg)
Squat 200 (90.9 kg)
OHP 95 (43.2 kg)
Deadlift 235 (106.8 kg)
Pullup (assisted) 10,8,4 (used counterweight assisted chin machine)
Plank 30,30,30

[tuffnutts]

Had a couple more workouts since I last posted.

I've been very busy with work and in-law issues at home

8/25/2009 Workout #23
Squat 205 88.6
Bench 150 65.9
Only did the big lifts due to lack of time

8/27/2009 Workout #24
Bodyweight 196 89.1
Squat 210 90.9
Press 85 43.2
DL 245 106.8
Pullup 196 3,4
Plank


Bodyweight has been steady at 195-196, which is exactly what I want. Same weight on the scale, but increase lean mass while decreasing fat. I can tell from the mirror that this is happening, and on Sunday I will do another bodyfat test (7-caliper method).

I've added some cardio (30 minutes on the treadmill) 3 times a week mainly for cardiovascular health, but also as an active recovery method that isn't too hard on my needs.

SQUAT: these are starting to be very challenging. I have surpassed the initial goal (1X bodyweight), and will need to consider restructuring this, but I need to re-read what StrongLifts says about this.

BP: continuing to progress nicely, but getting harder

OHP: truly am stuck right around 90, so I will deload a bit (again)

DEADS: LOVE THEM!!!

Accessory Exercises: I've neglected these due to lack of time. It's just a fact of life the next few weeks as our Gaelic Football club gets ready for the National semi-finals, plus too much else going on. At least I'm doing the core lifts, so I am not going to beat myself up about it.

[Foxybass]

No, you are right; don't beat yourself up about it. Congratulations on squatting your body weight. You've got there very quickly. I'm still struggling and I've been at it for a year. Great stuff Tuff.

[Wooderson]

SQUAT: these are starting to be very challenging. I have surpassed the initial goal (1X bodyweight), and will need to consider restructuring this, but I need to re-read what StrongLifts says about this.

Congrats on the 1xBW! I'll hit that in the next week I hope. Pretty cool, but tough, no?

What do you mean about restructuring how you do squats? Like change from 5x5 to 3x5?

[tuffnutts]

No, you are right; don't beat yourself up about it. Congratulations on squatting your body weight. You've got there very quickly. I'm still struggling and I've been at it for a year. Great stuff Tuff.

Welcome back!!

If only my upper body strength (especially back and shoulders) would keep up with legs!

[tuffnutts]

SQUAT: these are starting to be very challenging. I have surpassed the initial goal (1X bodyweight), and will need to consider restructuring this, but I need to re-read what StrongLifts says about this.

Congrats on the 1xBW! I'll hit that in the next week I hope. Pretty cool, but tough, no?

What do you mean about restructuring how you do squats? Like change from 5x5 to 3x5?

Thanks Wooderson! I'm sure you'll have no problem getting you 1xBW.

As for restructuring, I mean that I think I want to reduce the frequency a little. Reasons:
1) my knees need more of a break
2) to progress a bit more gradually
3) to allow more hamstring, posterior chain work, such as GHRs, SLDL leg curls, adduction, abduction exercises (because I've had issues with quad dominance in the past

I suppose that if I were to do this, it wouldn't be stronglifts 5x5 anymore. I also need to let my upper body catch up, especially both vertical and horizontal pulling.

Of the 1st set of goals for Stronglifts 5x5, here's where I stand:
Squat: 195 (DONE)
DL: 290 (SOON)
Bench: 145 (DONE)
OHP: 97 (SOON)

I could have progressed faster on the DLs, but just did the standard 10# each workout. I will just keep going at that pace. I've actually been doing two sets of these per workout when DL's are called for.

Shoulders are weak, so I had to deload, hence the delay.

So I'm going to continue for now, but start looking at other programs.

[tuffnutts]

Well, I am spent!

Tonight I was supposed to do the following (yes, I know I didn't log last workout)....

Squat 230 (105 kg) (bodyweight is 195# and 18% bf)
Bench Press 160 (72.7 kg)
and the usual accessory exercises

I managed to complete the 230# squat for 5x5

But I couldn't even get the first rep of bench press set!! Even now, an hour after stopping and eating some cottage cheese, I am still shaking and feel restless. Very strange.

Seems my whole body is shouting STOP IT!!!

I think I need a little decon.

And I definitely have to stop squatting 3 times a week at this weight, upping the weight each time. I've looked at the "Advanced routine" (BB Row version)

I also suspect that I'm not eating enough, which I think is part of why I'm lacking energy. Sure, work and home life (daughter getting ready for school) has been more stressful than normal, but I need to be at at least 3500 calories, if not more, but according to fitday I'm only doing about 2500.

Oops.

Feedback please!

[Foxybass]

You've done great to get so far so quickly. My only advice would be eat a lot more than you are, make sure you get your rest and maybe try 3 x 5 on the squats?

Great stuff Tuff.

[tuffnutts]

Been taking a break from 5x5, and have decided to focus a little more aggressively on fat loss with "energy systems work". Will definitely still have strength training as the basis, but as I'm going to be very careful about nutrition, so as not to gain any fat, I will not be able to "bulk" just to get stronger.

As soon as my buddy (lean strong pro) gets me my program, I will post it and log progress.

[Wooderson]

have decided to focus a little more aggressively on fat loss with "energy systems work"

What do you mean by "energy systems work"?

[tuffnutts]

What do you mean by "energy systems work"?

Energy System Work, or ESW, is a term I've seen used by Christian Thibaudeau, refers different forms of "cardio" that a mixes of intensity, including intervals, sprints, etc. He's trying to avoid "cardio" because strength training types often associate "cardio" with catabolism and strength loss, not to mention boredom. The term helps to emphasize that one can increase one's metabolism and burn fat while not losing muscle.

CT publishes articles at tmuscle.com, a rather racy and possibly controversial site, but there are good articles buried there.
For example, Running Man

I think the term might have been coined by Alwyn Cosgrove

If you want to get sciencey, check out Anaerobic and aerobic Energy Pathways

This evening I did 30 mins on the treadmill at home. After a couple minutes warm up, I did three sessions of 400 meter sprints (8mph, not too fast, heartrate around 160-166) with breaks of two minutes in between, then finished the half hour alternating "zones" which for me are 126-136bpm, 136-146bpm, 146-156bpm, etc, just going 2 minutes in zone 1, 2 mins in zone 2, then back to 1, then 2, until 30 minutes was up, then cool down.

Felt pretty good.

[Wooderson]

Where ya been? Just b/c you're reducing the SL and doing more fat loss doesn't mean you can keep this as your journal. What's happening with you?

[tuffnutts]

Where ya been? Just b/c you're reducing the SL and doing more fat loss doesn't mean you can keep this as your journal. What's happening with you?

Hey Woods,

Thanks for checking on me. I've been bad about this, I know.

I've been doing muscle-sparing lifts and cardio, and have gotten my weight down to 189 and bodyfat down to about 14.7% this past month. Been implementing "intermittent fasting." It's working really well, though on some level I know I'm afraid of getting to small. Might stick with this another month or three, then work on a clean bulk.

I've also been really busy with working, pulling extra hours. So, I'm getting my work and my workouts done, but haven't been logging.

But I'll catch up on them soon.

Thanks again for checking in, buddy!

Tuff