The Caveman Chronicles....10/23/2014 DE Lowers

 

-Box Back Squat: 3sets x 3reps @275lbs with Green Bands(~90lbs added at the top)
      Paired with Iso-hold Box Jumps x 3reps

-Power Snatch: 3sets x 3reps @145lbs

-Bent over Bar Row: 3sets x 5-8reps @145lbs

-Weighted Plank: 7plates x 15seconds

Dynamic Effort Lower Day, focusing on 'pop' off the box. Decided to use the box to keep some weight off the bar, but keep the intensity high, as well as to decrease my recovery time on the glutes and hamstrings.  Paired it with a plyometric to try and get transference from the squat to my vertical jump test. The jumps were paused at the bottom to negate the stretch reflex in a similar fashion to the box squats.  Power Snatch for some brute force 'jump' work, and to get some video on my technique with lower weight. I try to incorporate some form of pulling in every workout, hence the bent over rows.  A weighted plank was added just to see if I could do it: Next time 8 plates.

Challenges

God Bless Our Service Men and Women

~http://athleanx.com/blog/conditioning/outdoor-workout-challenge-can-you-beat-1-minute-3-seconds  

Came across this challenge whilst scouring forums for new fitness goals and information.  Earlier this week I was discussing with one of my clients the importance of 'mental checks' and the ability to break mental barriers.  For instance, the challenge issued above seems simple, possibly pointless, but it's a goal. It's tangible. I can grab it if I try hard enough.  While having too many of these goals drives people towards obsession, then resentment and despair, sprinkling them throughout the training cycle drives athletes towards accomplishment, instilling confidence while breaking the phrase "I can't" or "That's impossible". For example I've committed to attending Spin classes once a week with the lady friend, which can be viewed as a burden, a chore, a wall in the way of my lifting goals and progress.  Or it can be viewed as an excursion, a vacation from the norm, an opportunity to achieve. 

 

 If that doesn't sound like your cup of tea, then what is? What have you viewed as impossible, insurmountable? Why? What's stopping you?

My experience with the RFL diet

Two weeks ago I decided to attempt the Rapid Fat Loss (RFL) diet as outlined by Lyle McDonald (which can be found here). It is essentially a Protein Sparing Modified Fast, or PSMF. As the name implies, this means that it's essentially a fast, but protein sparing (so food intake is limited solely to protein and non-starchy vegetables). I won't go too much into the diet, but in short I spent 12 days eating roughly 300g of protein and vegetables, with negligible amounts of carbs and fats. I did include some carbs around my workouts, but they were minimal. My daily caloric intake was roughly 1300-1500 calories (resulting in a nearly 2000 daily caloric deficit for someone my size).

The handbook called for introducing up to 30g of carbs pre/intra workout, but I ended up raising that to at least 50g near the end. If I had to redo it I'd definitely bump up the carbs around workouts since they really don't contribute much to the overall intake (50g of carbs would only add 200 calories) and there's also the fact that you're probably going to burn at least that much during the workout itself. The only big detriment that I can foresee would be replenishing your muscle and liver glycogen stores too much (which will help you get a nice workout, but will temporarily slow the rate of fat loss until those stores can be depleted again).

Needless to say, it sucked. But it worked. Before reintroducing carbs, my total weight loss was about 17 pounds. After carbing back up, my total loss continues to be on the order of 11-13 pounds. I am visibly leaner (at least to my own eyes). My strength did take quite a hit, but what do you expect? 11-13 pounds of fat and muscle is enough to seriously change your leverages.

I wouldn't suggest this to anyone who doesn't have a lot of self-control and some experience dieting, because it's definitely the hardest short-term diet I've done. I was quite lethargic and running on reduced brain capacity for a little while there. This is NOT a long-term and sustainable dieting solution, but it is a nice way to do a quick body recomposition or as a kick start to a longer and more moderate diet. Please read the handbook if you're actually going to attempt it since you will put your health at risk if you don't. Lyle also suggests using an EC stack (ephedrine/caffeine) during the diet, which I did, but I had previous experience using those products and knew I had a high tolerance for stimulants. So, if you opt to do that, start low and assess your own tolerance.

I'd like to thank Greg Maller for showing me the diet and answering my questions throughout the process. He has done this diet multiple times and it was on his recommendation that I decided to do it.

If anyone has specific questions about it, you can email me at jbb242 (at) cornell (dot) edu.

Satisfy Your Sweet Tooth, Reach Your Goals

On behalf of Stephanie Ponce:

Satisfy Your Sweet Tooth, Reach Your Goals

Admittedly, I spend a large portion of my day thinking about food. My fitness, health, and competition goals rely, for a large part, on my nutrition. Since switching to a “IIFYM” approach from a set diet plan I have been incredibly on point sticking to my nutrition goals and feel like I have more free reign over what I eat. These are some of the best recipes I know of that all are: high protein, lower/low carb, comfort food inspired, simple, and quick to prep. Use them to reach your goals as I do!

Best Protein Pancake Recipe: Figure Competitor Protein Pancakes

My breakfast: 1 pancake, 2T medjool date compote, 4 walnuts, 1/2c lowfat cottage cheese, 2c kale, 1/4c texas caviar: 320 cal; 38g protein; 25g carbs

• Why its a  winner:
• 3 ingredients (milk-almond, dairy, soy, etc.; protein powder; egg whites)
• 10/10 taste
• texture is perfect!
• no wheat, super low carb
• endless variations: Date/Walnut (pictured above), Blueberry, Cranberry/Orange, Chocolate, Pumpkin, Kimchi pancakes (w/ unsweetened protein powder)
• Link: http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/low-carb-strawberry-roll-ups/

Best Protein Muffin: Banana Chocolate Chip Protein Muffins

      

• Why its a  winner:
• replaces butter w/ applesauce, ½ whole wheat flour, great texture, no gritty taste
• 10/10 taste (have made for past 2 years with 0 problems)
• endless variations: Blueberry, Apple/cinnamon, pumpkin/chocolate chip
• Link: http://the-healthy-wife.com/protein-banana-chocolate-chip-muffins-vegan/

Best High Protein Power Bar:

• Why its a  winner:
• really kills the cinn bun, apple pie cravings
• 9.5/10 taste (have made 5 times)
• endless variations: Chocolate, pumpkin, apple cinn, cinn bun
• Link: http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-cinnamon-swirl-protein-bread.html
• http://www.bodybuilding.com/fun/video-jamie-eason-chocolate-protein-bars.htm
• http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-apple-cinnamon-protein-bars.html

Best Low Carb/High Protein Cookie: Choco-Peanut Butter Chickpea Cookie Dough Bites

• Why its a  winner:
• only (~15g carb/cookie); 80-150 kcal; 6g protein
• can’t taste the beans at all; taste tested by over 20 friends!
• 10/10 taste (really delicate cookie is only downside)
• endless variations: Mint chocolate chip, Macadamia nut, pumpkin/chocolate chip
• Link: http://www.texanerin.com/2012/04/grain-free-peanut-butter-chocolate-chip-cookie-dough-bites.html

http://allrecipes.com/howto/twenty-for-twenty-vegetarian-edition/

Deadlift Day, 12/23/13

The workout:

Deadlift: worked up to 535x1 (PR)
Speed DL: 385x3x2
Power Shrugs: 385x5x2
RDL: 365x5x2

Big deadlift PR. Significantly harder than 525x2 was last week, primarily due to the fact that I'm lifting at home now and no longer have the luxury of bumper plates, thin flexible bars, and DL platforms. It almost felt like a damn deficit deadlift. Probably why my back started to round (cringe). Either way, big PR for me, and definitely a step in the right direction. Supposed to single 550 next week, not so sure how that's going to work....

The start of Smolov JR

Started running a pseudo - smolov jr this week, but putting my own little twist on it by using the same percentages but with different lifts.
Day 1, which I ran on Tuesday I hit Front Squats: 5reps 225, 245, 265x2sets paired with some plyo's, so not exactly by the book, but I tend to run into time constraints due to lifting before work.

Wednesday was a vertical pulling day along with rotator work, nursing a shoulder injury for a bit so try to incorporate certain mobility/stability drills 2x a week.

Today was Back Squat: 4x4 @ 405lbs, weight moved well, and took a wider stance than I normally do.  Sets were not as consistent as I would have liked, I attribute it to a mental block I put on myself.  Accessory work was back extensions and Hip Thrusts.

Plan on pulling sumo on Saturday, will likely post update that night

Dec. 11 Group Lift

Today was bench day, and happened to be a group lift. Got to see a couple familiar faces which was nice, since I usually don't while at Teagle.

Workout was as follows:
Bench: Worked up to 345x1 (significantly easier than the 350 I did ~3 weeks ago)
310x3x5 (went very well, my form is definitely getting better)
CGBP: 275x3x3 (probably the heaviest I've ever went on this, felt OK)
Dips: BWx14,x10,x10
Hammer Curls: 55x5x2, 55x5 dropset 25sx8, 55x3 dropset 25x6
15 minutes on the elliptical

I'm pretty confident in my ability to hit 355 next week, which will be a 5lb PR. Stay tuned...

NPC Nationals: Reflections - by Stephanie Ponce

   This past Thanksgiving break has been the best yet! I attended NPC nationals with my sister Kim and what an experience it was. I got to see and meet an array of highly competitive NPC athletes from around the country and see them strut their stuff onstage. I even got to meet Ms. Arnold Bikini International champion, India Paulino, about advice she might have for a first time competitor.

     Originally, I planned for this weekend to be my debut into the competition circuit, but I had a few hiccups along the way. Firstly, I had issues with my first bikini coach. In addition to communication problems via email and phone I felt she was unable to stand by the methods she had created for my plan. For example, there was ten days within the my training in which I had 700kcal to expend on fruits and veggies alone. I might add that I was doing about 1.5 hours of cardio and 45 min of circuit training on those days. When I asked the after about the reasoning behind the diet there was little explanation and as I pressed for future diets I got little response.  In a nutshell, I felt that was the tone of our relationship as coach/client. Looking back I felt I required more time and attention from a coach as well as better planning and reliability.

     Most importantly, I took my eyes of my goals and saw the challenges. As I missed my second weight loss milestone and had issues with my coach I chose to focus on the obstacles ahead of me rather than my mission. "What if I don't hit my goals? What if I am not working hard enough? Is this even possible anymore?" The aspect that I find is most difficult in competing is the continuous mental challenges you face daily.  I am sure many competitors have thought the same thoughts, but the only way they made it was to continue despite that fact. Looking back I might have been able to get an alternative coach earlier and continued my progression more steadily. Though I learned that by focusing on the next step at hand and choosing to continue you will see progress. That's precisely what I feel I'm doing now.

   

      By far, the highlight of my bikini escapades this break was meeting my coaches, Chris and Allison. They were supporting two of their clients at NPC nationals and are incredibly involved with the athletes they train. I am hoping their insight as competitors, NPC judges, and years as bodybuilding coaches help me on my path. However, what is necessary from me is sticking to the diet and plan they tailor for me. It is up to me to make the choices necessary to succeed when I don't want to eat on plan, exercise, or do cardio. But I gotta restart somewhere....till next time!

Fun with Front Squats

Nothing but front squats today:

Warmed up with 135, 225
315x2
335x1
365x1
385x0
315x1, 5 second pause
365x1
375x1
315x5 with bands, speed

Today was pretty fun, just wanted to see where my 1RM was at. 365 was not bad the first time. I think I may have inadvertently sabotaged myself on the 385 attempt as I tried to hold my breath the entire rep (after all, breathing while front squatting is not easy) and I think I ended up starting to pass out on the descent. I actually think this has something to do with the Valsalva effect but maybe someone more knowledgeable can chime in. Either way, it's a good thing I had my safety pins in. Anyways I then dropped back down and did a paused set at 315 and then decided I wasn't done so I successfully worked back up to 375. I'm probably good for 385 if I were to try it again. Hopefully within a month I hit 405. I guess continuing to do heavy singles will expedite the process. Here's the video of the 375 (taken in my lovely home gym, aka my room):

Deadlift Day, 11/25/13

Workout today was the following:

Deadlift: 440x3x3
Speed deadlift: 360x3x3
Power Shrugs: 310x5x3
RDLs: 310x5x3
BB Row: 215x5, 175x5x2
Good Morning: 135x5x3
Underhand Pulldown: 120x5,130x5,140x5

Man, this workout was rough. I've been battling some form of terrible cough for 7 days now, and it's showing no mercy. I really ought to visit Gannett, but some past experiences with them always make me hesitant to go. Hell, I don't like visiting the doctor anyways lol. Either way, this workout was a lot harder than it should have been, and I feel like my strength is being sapped. I'm tempted to take a couple days off but until I actually fail a set I don't see it happening. Thanksgiving break is right around the corner so hopefully that will bring the R&R needed to overcome this thing...

When works gets in the way...

I've been religiously training and going to the gym for almost 2 years now; literally never missed a week just because I didn't feel like going. Come September, 2013 and I find myself swamped with schoolwork, job applications and interviews. Long story short, I missed my first month of training for the first time in the past couple years. And let me tell you, I feel like crap now (physically). However I have to admit, when it comes to choosing between your future (especially at this early stage in life) and having a 6-pack abs, I will always choose the former. And I did.

The first couple weeks the lack of training didn't affect me much. Only about a month after not training one of my good friends jokingly noted that I "look smaller". Indeed, I started seeing the results in the mirror... that creatine though ;) Also, I noticed a huge drop in athletic performance. My feet got much slower during soccer pick up games, MMA training warm up routines made me sweat, which never happened before.

My goal for the next month or so is to get back in the gym. I'm going to start slowly, reduce my intensity and structure my training regimen around athletic performance first rather than just bodybuilding.

Stay fit, everyone!

Injury :(


I was doing some inclined 1 arm dumbell rows 2 weeks ago amd felt something in my lower back shift, instant pain. I took a week off and did a little light cardio and stretching and was able to lift some light weights yesterday. Going to attempt light leg work today, squats and DL's are out though. When I'm healed I'm planning to begin a couple workouts a week with good mornings or back extensions.

For a lifter that prefers heavy compounds, it's good to be ocasionally reminded that I'm only as strong as the weakest muscles in my posterior chain.

-Adam

Deadlift Day, 11/18/2013

Deadlift: 495x2 (no belt, PR)
Speed deadlift: 415x3x5, 90sec rest
Circuits:
  SLDL: 190x8x3
  BB Row: 190x8x3
  Underhand Pulldown: 120x8x3
  Good Morning: 115x8, 45x8x2

Notes: Deadlift PR was nice, although I shouldn't have put so much stress on my lower back and just used a damn belt. I had to back off on the good mornings because my lower back was in so much agony by the end of the workout lol. Felt great though, deadlifts are coming up so fast. My body is still hurting today from the 535 squat I did on Friday, particularly my ankles, knees, and wrists. But it didn't really impede my ability to deadlift. Going for a bench PR on Wednesday.

Thy Own Fire

I was strolling through the Lillybrook meadow earlier today when I came upon a young lad that looked anguished; oh so worried.  I said to the little boy, "Pray tell, why are thee so saddened on this fine day?", to which the boy replied, "Good Sir, on this fine day I find myself starved for nourishment.  Naught for morsels of me mum's shepherd pie, but for strength, for will, for determination! What say ye Good Sir?"  Quite peculiar of a hunger, but upon pondering the boys request, I came to many realizations.  Awoke inside of me was a fire that only grew with each passing moment.  Each pulse pushed the heat throughout my frame, igniting me to stoke the lad from his stupor.  Surveying his baffled eyes, I exclaimed, "Young Lad, what you seek can be satiated from within! Light thy internal torch with the kindle from the detritus of the largest forest; Thy Heart!  For ones' flame is never snuffed, only lacking the air brought by thy own blood!"

~Jim

Deadlift 11/04/13

"The more you sweat in practice, the less you bleed in battle." -Unknown

Deadlift:

• 445, 1x2
• 360, 8x3 (Speed deadlifts, 90sec rest)

3 circuits (90 sec rest between sets, 3min rest between circuits):

• RDL: 180x8
• BB Row: 180x8
• Underhand Pulldown: 120x8
• Good Morning: 95x8

Duration: 55 minutes

Notes: This was probably the most intense workout I've had in a couple months. My lower back held up much better than it did last week on a similar workout, which made me very happy. Core was still a bit sore though due to some planks I did at the recommendation of Matt Clardy.

Quick Links for the end of October

Motivational Video: http://www.youtube.com/watch?v=i0A37QBrR7s

     TLDW: Big Dudes crushin' it in a warehouse Gym

 Nutrition Article: http://articles.elitefts.com/nutrition/how-to-find-the-right-nutrition-coach/

     *My personal belief: "Eat Food, Not Too Much, Mostly Plants" from Michael Pollan

   

~Exercise Article:  http://train.elitefts.com/exercises-by-body-part/abs-exercises-by-body-part/db-torso-rotations-on-a-swiss-ball/
     Takeaway: Love this, used to do this on a bench in HS when I threw Discus and I could pop over 100' so that's saying something. Because I'm short. Get it? lulz

Nothing original, but noteworthy nonetheless...

Working on outlining my training  program for a March 1st, 2014 meet. Any thoughts/critiques/etc. would be appreciated.

Back 10/25

Tried something different this week:

Deadlift: Worked up to singles, 475x1, 495x1, 505x1 (PR)

1-arm DB Rows: 80sx10x3
supersetted with
Assisted Chins: 10x3

Seated DB Shrugs: 110x10x2
supersetted with
Lat Pulldown: 60x10x2

Donkey Calf Raise: 2 sets of 21s with 225 (Greg Maller's idea)
Ab Pulldown (with rope attachment): 100x10x2
Hyperextensions: 45x10

Deadlifts felt good, although I definitely wasn't at 100% capacity (despite the PR). Rows and chins were giving me a pretty good pump in my biceps (always an issue for me while training back - they're my limiting factor often). Everything else felt good and I finished with some calf and core work just because I had the time. I used to not be a fan of the deadlift but it's starting to grow on me. I need to get my numbers up.

Adam - 10/14/13

Chest/Back

3 x 10, HNH

BB BP

warmup

230 x 10
230 x 8
225 x 7, 5

Lat Pulls

170 x 10, sloppy
160 x 10
160 x 10

Incline DB BP

80's x 10
80's x 10
80's x 6
75's x 5

1 arm rows

80, 3 x 10

DB Pullovers

85 3 x 8

Yates 1 arm cable rows

stack x 10, 3 sets

I have been concentrating on mind/muscle connection lately. Basically just focusing on keeping the muscle group I am working tight and hard during the reps. I'm thinking of taking this a couple steps further, going for perfect form with a little lighter weight and taking every set to failure. Also looking at going back to working 1 bodypart a week.

A post on behalf of Steph Ponce:

Staying Motivated to “LiveFit”

In a stressful whirlwind of exams, social circles, and personal relationships, its difficult to see the bright side when your workload seems to be piling up without end. Here is my spin on staying optimistic despite the circumstances.

Get creative.

Draw a picture of your end goal physique. Create a better, healthier version of your favorite recipe. Make a collage of your fitness role models and inspirational quotes. I have done all these things to visually prepare my brain for the best result. We stopped making log cabins of popsicle sticks in kindergarten, but being creating can give your brain an excellent workout.

Channel your favorite role model.

It’s no mystery that I admire Kai Greene. I find his simplified, bare bones approach to bodybuilding refreshing. He eats, sleeps, and breathes the sport and seems to make working out a spiritual experience. He is always fully immersed in his workouts. The other day I laced up my hoodie, tuned everyone out, turned up the Ace Hood, and channeled his intensity and drive. What a workout! I challenge you all to do the same with your role models.

Dedicate a workout to someone special.

Someone you know or have know does not have the privilege to work out today. I lost my little sister, Faith, about 6 years back and recall how she never got the chance to run a mile, play softball with her friends, or go to prom. There is someone you know or have heard of in the same situation. Enjoy a workout for them and make sure you go hard.

Use  the 1 Second a Day application.

This application allows the user to record 1 sec of the day and compile them as a video diary. Download the app and challenge yourself to do something new. Maybe it’s to hit a new PR, be the most productive you have ever been, or create a new recipe. This app has challenged me to try new things and reach new goals. Bonus tip: you can use the app to record your body one sec a day and see how it changes. An instant transformation video!

Please share how you motivate yourself. We’d love to hear about it!

-Steph

Adam - 10/8/13

My program calls for a "deload" or light week every 7th week. I haven't done one since July or so between Sheiko contest prep and trying to get my body acclimated back to a more hypertrophic rep range. This really bit me in the ass last week, for the first time in my 7 years in Teagle - I got trapped under a Barbell benching without a spotter. Was not a huge deal as it was only 225 and I only needed minimal help, and a couple guys were nearby. I've had to help 3 or 4 guys over the years and here are a couple important observations.

If you get stuck and need help, call out right away. I once walked past a guy on the decline bench who was purple, trapped and to embarrassed to ask for help, don't do that. There is no shame in failing at an attempt, it just means you pushed yourself hard (get a spotter next time)

If you are called to help, get help. I don't mean call 911 or panic. I mean you don't need to hurt yourself getting a bar off of someone. If someone is under a bar and stuck, hurting your back trying to upright row the barbell is not the way to go. Calmly walk to one end of the barbell and tell someone else nearby to grab the other end and just pick it up and rack it.