Going Rogue

[fat_wilhelm]

Too much wit, not enough work.

huh?

 

[fat_wilhelm]

09/11/2006

*a moment of silence (seriously)*

Legs:

Squats

135 x 5 (ATG)
225 x 5 (ATG)
315 x 5 (Parallel)
365 x 3 (Parallel)
315 x 7 (Parallel)
225 x 15 (ATG)

Box Squats, 13

 

[Lusst]

Info yall.

I took Terumo's advice and hit up SAMS club today. Got shit ton of fish caps and a bucket o' protein for under 30 bucks. Woot

The protein is "sportpharma"...heard of them?

That's the same shit I use...except I bought it from Costco (yuppie Sam's). What exactly does Fish-oil do?

 

[bacon]

That's the same shit I use...except I bought it from Costco (yuppie Sam's). What exactly does Fish-oil do?

It's a great source of Omega-3's. it also gives you teh "fishburp" or the "furp" as I like to call it.

 

[fat_wilhelm]

I highly recommend Udo's Choice Oil, too, if you're into the fish oil. I haven't used it yet, but it's gotten great reviews as a complete source of Omega-3, 6 and 9 EFA's and it's blended in some pretty good ratios. As soon as my current stash of flax oil is gone, I'm switching over to Udo's.

http://www.udoerasmus.com/products/oil_blend.htm

Here's a review from NutHuggerCentral.com

http://www.t-nation.com/readTopic.do?id=460269

What kind of protein is the Sportpharma? Whey? And how big is this "bucket" you speak of? 5 lbs.? There are better options than straight whey, in my opinion. A custom blend, perhaps. Let's talk about this. You may be able to get something better for similar price online. Maybe it's great stuff, though... I dunno. I'll look it up.

Incidentally, Lusst, I think I may go ahead and order the Precision Nutrition kit, so I'll let you know when I get it and make copies of anything that may be of interest to you.

 

[Lusst]

Yeah, Sportpharma is a 5lb bucket (bag now) of Whey. It's the generic low carb/sugar protein that has the guy in 80's coaching shorts jogging on the front label - $19.99.

And hell yeah, I'm up for any sort of good recipes. I have a half-assed cooking wife, so any help in the kitchen is greatly needed. :icon_chee

 

[fat_wilhelm]

And hell yeah, I'm up for any sort of good recipes. I have a half-assed cooking wife, so any help in the kitchen is greatly needed. :icon_chee

You, too, huh? I do 90% of the cooking. Used to like it. Now it sucks.

 

[bacon]

I'm lucky, my wife is mexican and she can cook up a storm...as long as there's salsa music on the radio.

The sportpharma is a whey blend.

 

[Lusst]

Lately, I have sort of delegated out the cooking routine. I make all the meats: steaks, pork, chicken, beef patties, brats, or anything else that can be browned with fire.

She is in charge of making the sides which are limited to: Ranch Style beans, French Fries, Wolf brand Chili, Mac N Cheese, and Green beans.

 

[graedy]

I really had to laugh when I read the 135x5 (ATG) when you did 225x15 (ATG) later. Its like that people often write ATG so that nobody wonders why its so little weight compared to their normal squatnumbers. So hey, I squatted 135 lbs 5 times. But it was ass to grass!

 

[fat_wilhelm]

I really had to laugh when I read the 135x5 (ATG) when you did 225x15 (ATG) later. Its like that people often write ATG so that nobody wonders why its so little weight compared to their normal squatnumbers. So hey, I squatted 135 lbs 5 times. But it was ass to grass!

Yeah, that was pretty ghey -- I don't know why I put that for a warmup set. It's kind of like "Hey, I deadlifted 225, but it was on the Smith Machine so it it was really like 600 pounds."

 

[Lusst]

If it is deserving, always denote a ATG squat with (ATG). I mean, who gives a shit if you are squatting 5x2@355 if it's not ATG? :icon_chee

 

[fat_wilhelm]

09/12/2006

Bench & Stuff

BW: 221 lbs.

Bench Press
Decided to try that Bulgarian (or Russian or something) shit after reading yesterday's T-Nation article.

135 x 7
225 x 4
315 x 7
275 x 7
315 x 4
275 x 5
315 x 2
275 x 4
315 x 2
275 x 4

Incline Bench Press

275 x 0
235 x 3
225 x 4
215 x 4
185 x 6 (reps for this set on Tayon

 

[krellik]

Did you manage to hold good intensity and do jumps all intervalls...? Thats pretty fucking hard actually...

 

[graedy]

I wanted to try that too. I have to admit that I read all the t-nation articles. But the alst one had some interesting stuff in it. So yes, how did it go?

 

[fat_wilhelm]

Did you manage to hold good intensity and do jumps all intervalls...? Thats pretty fucking hard actually...

No. Right now it kind of goes something like this, but may vary depending on how I feel that day:

First 2 sets I do a pushup + jump.
Next 2 sets sets I take away away the pushup.
Next 3 sets I take away the jump and just do standard burpees.
Final set, I [try] to throw the jump back in. Today, I worked through the alarm on the last set, making it 30 seconds of burpees to finish.

I've only been doing these for 2-3 weeks and never realized just how hard they can be. If I can get to where I can do all 8 sets w/ a pushup and a jump, I'll consider it a major accomplishment.

 

[krellik]

I'll consider it a major accomplishment.

You should! That would be impressive as hell...

And from the sound of things already where you are right now you are in pretty good "fighting shape"... Intensity kills...

 

[fat_wilhelm]

You should! That would be impressive as hell...

And from the sound of things already where you are right now you are in pretty good "fighting shape"... Intensity kills...

Glad to hear you say that. I wasn't sure if I just plain sucked at these or not.

 

[bacon]

Some RAF rugby players introduced me to burpees a few years ago. They'd do them after wind sprints. I showed them what I had for lunch during our first outing. Burpees are no joke. Volvo.

 

[fat_wilhelm]

I wanted to try that too. I have to admit that I read all the t-nation articles. But the alst one had some interesting stuff in it. So yes, how did it go?

I think it could be useful for building muscular endurance. As you may notice from my logs, I