Deadlifts and milkshakes

[WitchCraft]

Training volume has little to no effect on your weight.

If anything, all else remaining identical, extra training volume means more calories burned, which means lower bodyweight.

What if you train really heavy and gain a lot of muscle mass from the extra hypertrophy?

 

[Pearse Shields]

Training volume has little to no effect on your weight.

If anything, all else remaining identical, extra training volume means more calories burned, which means lower bodyweight.

Theoretically, but with all things considered I'd rather keep the volume low at the moment. I always found little volume with DLs but higher intensity has benefited me more, along with extra accessory work. I also find volume more difficult to recover from, which is pretty shit.

 

[miaou]

Yeah, they are so much harder than they look. I was yelling the whole time.

Attention whore.

What if you train really heavy and gain a lot of muscle mass from the extra hypertrophy?

Unless you increase your caloric intake, your bodyweight isn't going to increase no matter how much "hypertrophy work" you do. If anything, if you eat the same and increase your training volume you may lose bodyweight (assuming you were in a caloric equilibrium to begin with).

Theoretically, but with all things considered I'd rather keep the volume low at the moment. I always found little volume with DLs but higher intensity has benefited me more, along with extra accessory work. I also find volume more difficult to recover from, which is pretty shit.

No objections here. You gotta plan your S&C work according to your total time and recovery capacity, factoring in your main sport work. That's different than saying "I don't do a lot of volume because I want my weight to remain low".

 

[WitchCraft]

Attention whore.

4/4/2013

AM:

Did 8 minute abs. I don't know why. Was hard though.

PM Conditioning:

Stair climbs (12 flights; 16 steps each flight) Was huffing and puffing by the end. Quads on fire.

 

[WitchCraft]

4/5/2013

Warm up:
C2 Rower 500m or so. Forgot to take note.
Med ball complex: good mornings, goblet squats
Ankle mobility
Scapula push ups

Squat
bar x 10
65 x 5
85 x 5
110 x 5
135 x 3
145 x 2
155 x 2 (misloaded the bar, woops)
150 x 2
150 x 2

Barbell Good Mornings
bar x 10
65 x 10
88 x 5
88 x 5
88 x 5

Chins
BW x 5
BW x 5
BW x 5

Prowler pushes
Empty x 100ft x 3

^^holy sheet, these are so hard. I taped a set and thought I was sprinting, turns out I'm a slow powerlifter and am not fast at all.

Notes: Had a lot of energy coming in to the gym today. Squats felt heavy and hard because I haven't squatted heavy in quite some time but I'm happy that I really haven't lost much strength on these. I accidentally misloaded the bar on the first work set. Yep, I'm a teacher. Good thing I don't teach math.

 

[WitchCraft]

Some footage of training today.

 

[WitchCraft]

4/6/2013

Warm up: Goon hooked me up to a harness and had me pull his car about 50'. It was pretty hard to get it started but then the car picked up some momentum and it became too easy.

Bench
bar x 10
65 x 5
85 x 5
95 x 3
100 x 2
105 x 1
105 x 1
105 x 1
105 x 1
105 x 3 + F

Supported Leg Raises (BW supported on hands, instead of forearms like I usually do)
BW x 10
BW x 10
BW x 10

DB OHP
15 x 15
20 x 10
20 x 10
20 x 10

Chins
BW x 7 (matched PR)
BW x 5
BW x 4
Total: 16 reps

Rear delt raises with some light DBs
x 10
x 10
x 10

Notes: A good, challenging day. I think the reason I haven't lost much strength despite not having trained in so long is my nutrition. I have been sticking to the diet given to me and being very consistent. I feel awesome. I notice that I have a lot more energy, feel strong when I'm training, find it easier to pay attention and have increased libido even (lol, sorry) Now that I'm getting consistent with my training on top of that, I expect things to start going well for me again.

 

[dawgpnd81]

send your diet to my gf. thx.

 

[WitchCraft]

send your diet to my gf. thx.

Haha, a lot of people have asked me to do that based on the results I've been seeing. If you're serious, I can always PM info on the person who wrote it up for me.

 

[dawgpnd81]

Lol I was just jokin around with ya(the libido comment) but thx for the possible info. No way in hell am I gonna suggest any diet to another women. Especially one I have kids with. Keep up the good work in here.

 

[WitchCraft]

Lol I was just jokin around with ya(the libido comment) but thx for the possible info. No way in hell am I gonna suggest any diet to another women. Especially one I have kids with. Keep up the good work in here.

I figured you were joking. Yeah, its probably not the best idea to recommend any woman to go to someone about their diet. I've tried a few times with family members. It helps to say "someone to help you get optimal nutrition" haha

 

[WitchCraft]

Here's some more footage of training. This was a matched PR. Form was pretty sloppy. I think I could have gotten that last rep but Goon says nay. Would have been a PR and I think I could have grinded it out.

 

[WitchCraft]

4/7/2013

Warm up: C2 Rower 2:40 (PR)
Med ball complex: GM, goblet squats

Deadlift
110 x 5
110 x 5
132 x 3
155 x 3
175 x 3
190 x 2
155 x 3
155 x 3
155 x 3

Barbell hip thrusts
132 x 10
155 x 10
155 x 10
155 x 10
155 x 10

Pendaly rows
60 x 10
70 x 10
70 x 10
70 x 10

Chins
BW x 5
BW x 5
BW x 5
BW x 2
Total: 17 reps

Notes: I still hate deadlifting. Today was pretty frustrating. Really putting a lot of effort into keeping my chest up, and this caused me to miss some reps (which I didn't log because I don't remember which ones) even at lighter weights.

I'm just going to drop the weight and work diligently to fix my form. I think my goal for my meet in May will be able to pull a challenging weight with good form. Typically I feel a lot of pressure to get the biggest deadlift possible because I always have a meet coming up and this is why I've never taken time to fix my back. I'm trying to think long term here!

 

[TheJewBear]

What is the diet you are doing?

 

[WitchCraft]

What is the diet you are doing?

It's a nutrition plan that was customized for me personally by someone who I hired. I'm eating a lot more than I was but higher quality food. The biggest change for me has been not eating any sweets! I'm also eating a lot more protein and fats than I was before. I've noticed so many changes in my body and my life.

 

[catlady]

It's a nutrition plan that was customized for me personally by someone who I hired. I'm eating a lot more than I was but higher quality food. The biggest change for me has been not eating any sweets! I'm also eating a lot more protein and fats than I was before. I've noticed so many changes in my body and my life.

Nutrition is where it's at. I cannot speak enough about how much nutrition plays into your performance and overall mindset/outlook. Glad to see more protein and higher fat. Super satiating and delicious ;-) Glad you like it!

 

[TheJewBear]

It's a nutrition plan that was customized for me personally by someone who I hired. I'm eating a lot more than I was but higher quality food. The biggest change for me has been not eating any sweets! I'm also eating a lot more protein and fats than I was before. I've noticed so many changes in my body and my life.

What more can you tell me about it? You know how I am all obsessed with nutrition. Do you track macros/calories?

 

[WitchCraft]

Nutrition is where it's at. I cannot speak enough about how much nutrition plays into your performance and overall mindset/outlook. Glad to see more protein and higher fat. Super satiating and delicious ;-) Glad you like it!

Hell yeah. This is the first time I have ever stuck to any kind of meal plan. I feel awesome!

What more can you tell me about it? You know how I am all obsessed with nutrition. Do you track macros/calories?

I don't personally track macros/calories because I eat the same thing everyday so I don't have to worry if I am meeting my macros each day.



I've been using this diet loosely for about a month but just got pretty strict the past week or so. Not eating anything outside of these meals. I'm gaining a lot of muscle in my quads and arms. Still need to lose some bodyfat to be ready for the comp, but I'm making quick progress I think.

 

[WitchCraft]

These were my macros for yesterdays eating according to myfitnesspal.

2,333 Calories
129 Carbs
101 Fat
227 Protein

 

[rlazer5000]

These were my macros for yesterdays eating according to myfitnesspal.

2,333 Calories
129 Carbs
101 Fat
227 Protein

So just to clarify, are these your macros on a daily basis or do you eat slightly less on a rest day? Or do you even have a scheduled rest day because I noticed you said you're lifting 5-7 days a week lol?

And good luck with your competition!