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Helpful ReplyHot!ANIMAL : Experimentation in Progress

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ANIMAL
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2014/12/09 22:02:30 (permalink)

ANIMAL : Experimentation in Progress

This will be my new home on MT. Somewhere where I can keep track of my lifts and focus on killing that monkey on my back once and for all. 

Had a reasonably good SUC (11kgs lost) although I blew it at the end and really wasn't in a good place but through regularly updating that log, I managed to keep myself mostly on track, and not off the wagon.

 Last week I took the step I had been dreading for years and had to admit that I needed help with my food addiction /binging. I went to my GP who referred me to selfhelp therapy, had a phone consultation with a psychologist and have been put on waiting list for CBT.  I do suffer from anxiety and depression and use food to self medicate my issues. I realise now that this is an eating disorder and hopefully therapy will help but I realise I need to take control.  I've also been offered a dietician if I want, don't know how I feel about that tbh

 Enough of that waffle(their I go again thinking about effing food! ) Some background I starting lifting when I was about 14-15 mainly to help with my shotput, discus and waterpolo. Took it quite seriously for a about 8 years. Moved to the UK. Found it hard to adjust(I hate the cold!) and really missed my family. I just stopped training and became a fat comfortable blob (luckily I had pulled by this point!) 4 years later I topped out at 161kg (just over 25stone). it doesn’t help that I trained as a chef and really enjoy cooking. I’m a proper foodie, but its become an obsession which i need to turn back into a positive thing.

 I initially lost 20kgs by starting training again and starting to eat healthier and i quit drinking for a long time but I've never been able to stop binges which puts me back weeks. Lowest I've been is about 130 but have been hovering around the 140 average mark for far to long.  144 today I really want to get into powerlifting and/or strongman and have been training with that in mind for about a year now. But I know I will not be happy if I stay at this weight/bodyfat and with my daughter now almost 3, health has become a major focus for me. lifting has given me focus and I’ve seen some excellent results, just need to sort out the whole package now. I’ve tried almost every diet out their, and i think this has caused some of my issues with food, so for the next month, I’m going to keep protein high and just eat better, lots of veg, not restricting carbs or doing any fasting.  I’m currently doing a modified 531 and am working on flexibility alot. 

Goals for next few months:  Keep this log regularly updated Get through December without rebounding all my SUC weight!Get strongerDo cardio everyday even if it's just a walk / cycleTry control my eatingGet more mobile and stetchyBe consistent  Visitors very welcome. Ill start reading some journals when I can.
post edited by Animal - 2015/08/13 00:14:46

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/09 22:25:27 (permalink)
Good to see you following the suc up with this journal. Will follow along. Best of luck with reaching your goals.
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Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/09 22:47:37 (permalink)
In for this one :)

11kg over the SUC is good steady progress, just keep at it and you'll do well. Good reasons too, being healthy and a role model for my little girl is what spurred me on when I restarted things at the start of the year.

531 and regular cardio sounds like a solid plan to reach your goals too.

Good luck!
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/09 22:59:40 (permalink)
Thanks for the support and kind words guys. Appreciate it

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/11 00:29:44 (permalink)
Finished my first wave of 531 last week. 
Im lifting 3 days a week, wednesday, Friday and Sunday (ABA/BAB)
 
A: Deadlift & Military Press 531 then front squats, back, shoulders and traps
B: Squats, Bench 531 then chest and arms
 
My squatting is poor so I decided i would squat every time i set foot in the gym.
 
I will probably deload every 4th wave unless i feel i need to earlier based on the amount of reps i get on my '1+ 'sets 
 
Im working at 90% of my max
If i get no reps, the weight stays the same for the next wave.
2 reps or less: 5kg for lower body & 2.5kg for upper body added to max
more than 2 reps: 7.5kg for lower body & 5kg for upper body.
 
How long ill be able to keep up with those weight increases i don't know. If i do get stuck, and im bound to eventually, ill just reset and evaluate. 
 
This heres what i did on wave 1 on my spreadsheet (i'm an excel geek)
 

 
 

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/11 00:44:16 (permalink)
Today was good, diet was ok, no serious issues, a bit bread heavy maybe
 
2 wholemeal bagels with smoked salmon and cream cheese, 250g chicken breast in a crusty roll and salad, a spicy sausage, 2 pints of milk, 5 scoops of whey, 500g mice beef chili concarne and 250g cooked brown rice and veg.
 
wave 2, 1st week (A)
 
Deadlift
10x60  
5x 100 
3x120  then
5x127.5
5x147.5
7x167.5
 
Military Press
10x bar
10x40
3x50 then
5x57.5
5x67.5
6x75
 
Front Squat
60x5
80x5
90x3
 
Hammer Rows x6 sets
Lat Pulldowns x4 sets
Straight arm x2 sets
 
Seated machine shoulder press
12x40
 8x80
 6x80
 3x10x60
 
Side lateral raise
2x12x12.5's
2x10x12.5's
 
Barbel shrugs(w/straps)
20x100
15x140
10x170
10x100 (2second pause at top)
 
 
40 min cycling.
 
 

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/11 11:25:28 (permalink)
Hi mate, very honest and interesting first post for this. I'm in and ready to try my best to help you on the journey.
 
I too have some food issues and have struggled with weight down the years, so hope to encourage you and try to offer advice where I can.
 
I'm also doing 531 and want to go down the strongman and powerlifting route. 
 
Good luck pal.

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/12 23:35:50 (permalink)
The_Lone_Wolf
Hi mate, very honest and interesting first post for this. I'm in and ready to try my best to help you on the journey.
 
I too have some food issues and have struggled with weight down the years, so hope to encourage you and try to offer advice where I can.
 
I'm also doing 531 and want to go down the strongman and powerlifting route. 
 
Good luck pal.




Thanks TLW, appreciate it. Uncanny that mate! Will have a read of your journal for some Wendler inspiration when i can
 
(I also remember reading a few months ago about your freezer dedicated solely to meat! i have one too and thought i was the only one lol. No veg allowed in my meat box!)

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/13 00:02:39 (permalink)
Not a great gym session today. first crap one in a long time actually. everything felt extra heavy, very slow out the bottom of the squat, over compensated on 3rd rep of my top set and lurched forward. Bench was going well, but the decent to the chest felt very uncontrolled, which is unlike me. maybe just an off session but the thought did cross my mind that i may need to re-evaluate how much weight i progress or when i deload, given the high frequency i am running this program on.
 
had a do yesterday, and had a curry. i drove so i didn't drink which helped.
 
My portions are getting bigger, and although i said i wouldn't worry too much until christmas was done, i need to reign that in.
 
so workout was:
 
Wave 2, 1st week (B)
 
 
Squats 
10xbar
5x60
5x80 then 
5x97.5
5x112.5
5x127.5
 
Bench
10xbar
5x60
5x80 then
5x95
5x110
6x125
 
Incline smith machine
12x100
10x100
10x90
10x90
 
Plate loaded leg press
11x200
10x200
7x250
7x250
 
Cable flys x4 sets
Overhead Tricep ext x3 sets
Tricep Pushdown x4 sets
Machine preacher curl x6 sets
 
 
 
 

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/13 21:42:45 (permalink)
In on this mate. You sound determined and ready to rock!!!

Hit those sessions hard!
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/14 23:55:24 (permalink)
Cheers icon.

Yes I am feeling very determined. I feel I'm slowly getting support structures in place ready for a proper assault in jan.

Journal up, plan on jumping in again on the next SUC, CBT sessions from early Jan, and I'm putting together a more balanced and less restrictive diet than I've ever done. This needs to be a lifestyle change, not a hardcore-bodybuilders-crazy-assed-carbless diet. I've got cooking skills, time to put them to proper use.

Training wise had a mishap today and have really fcuked my back this morning with deads

Maybe I didn't warm up properly, did about 30 seconds of jumping jacks, to get the blood flowing then

5x60
5x90
5x120
Into 531
3x137.5
3x157.5
1.5x177.5!

Now I had got 180 for 5 last week, so the weight didnt phase me much .First rep of my top set went up fine, as I pulled the second, the left side came up higher then the right, bar was uneven, I tried to correct this mid rep and bring right side up and then I felt my middle lower back spasm. Why this happens I have no idea, maybe bad setup..Dropped weight and was on floor. Took about 5 minutes to get up(luckily the leg room was empty, I had to pull myself up on a hack squat machine). This has happened to me before and i dropped the bar before it went properly. Thought it was just a twinge and went and did some foam rolling. Left the Session their. Got home had a hot bath, out the bath and my back starts to seize up. Been hobbling around in agony all day. Tramadol fairies are visiting tonight!

This weeks workouts will be recovery/mobility/lots of stretching, then going to take a week off over Christmas(first week off from gym all year!) ready to smash my goals in 2015. Surprisingly I'm taking this very well, haven't felt down or had much anxiety. Real test will be in the morning, I'm praying I can get out of bed tomorrow, got a few days off work luckily. Ah well. Keep going forward even if it's crawling on all fours!
post edited by *animal* - 2014/12/14 23:59:48

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/15 09:20:28 (permalink)
Some good work in here animal. Fingers crossed that the back is not too much of a hindrance. Early morning heavy pulls definitely benefit from an extended warm up. How are you finding things on the back of the suc? Personally finding training and diet has dropped off a good bit. Like you I may go again in January, to keep things on track.
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/15 10:57:45 (permalink)
cheers KS, yeh backs not great this morning. I cant sit, can only stand or lie down! I probably shouldn't have foam rolled it and yeh the gym was cold, my back was cold, I need to train smarter.
 
Post SUC training was going well, although I didn't do as much cardio as i was. Diets gone out the window. Just keeping protein high and not worrying about the rest. i know weights going back on slowly but managing to keep binging at bay so i'm happy.
 
You did very well in the SUC mate def should have another go. i cant praise it high enough, granted their are guys who really can dial it in and i'm far from that stage but it does keep me accountable.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/15 10:57:45 (permalink)
.
post edited by *animal* - 2014/12/15 11:00:23

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/15 11:27:23 (permalink)
Early sessions require a serious warm up in my experience mate, how you feeling today? 

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/15 20:31:20 (permalink)
The_Lone_Wolf
Early sessions require a serious warm up in my experience mate, how you feeling today? 




Yeh, I should have done more than a few token jumping jacks before working up especially as i was going up to 90%. Back was not great this morning, dosed up on ibuprofen and tramadol, put one of those heat patches on and went for a 4 mile slow walk/hobble on the coast, stopping every few minutes and giving it as much of a stretch as i can. I soaked it again in hot bath when i got back in and its feeling a bit better (still struggling to sit without discomfort though)
 
positively, Ive had no appetite at all today due to the tramadol. All ive had today was a shake with 3 scoops whey, tbs peanut butter and 200ml milk and forced that down. Very strange feeling.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/16 09:57:13 (permalink) ☄ Helpfulby *animal* 2014/12/20 00:21:17
Pain meds can have some funny sides for sure.
 
Take your warm ups more seriously next time though mate, an injury to your back could throw you off for a long time if you're not careful. 
 
I take a good hour to get warm in the morning... I wear various base layers and compression clothes too, do some dynamic movements and warm ups before I even get under the bar. Ideally I'd be able to have to a nice hot shower too before the gym, but my signing usually wakes the whole house up at 5 and that's not good haha.

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/20 00:36:17 (permalink)
Backs on the mend but still incredibly painful when I move I certain way. Been slowly stretching, rolling and using heat which has helped. My brothers over for a few weeks and went and did all the London touristy things (twice) this week so I've done a lot of walking and keeping my back as warm and mobile as possible.

Any resemblance of a structured diet/eating plan went out completly last few days. Bratwursts and gluhwein!
Going to try and have a good few days food wise before Christmas.

First time in gym today since Sunday. Just did a fullbody working round my back. Light weights, High reps but of a deload

19/12/

10min cross trainer w/u

Bench Press

10x20
10x20
10x60
10x60
10x80
10x80

Seated Hammer-Strength Row

10x40
10x60
10x80
10x100
10x100

Leg Extension

15reps x4 sets

Bodyweight Squats

10reps x3 sets

Side Laterals

15x8's
15x8's
15x10's
10x10's
10x10's

Tricep Pushdown

x4sets

Preacher Curls

x4sets

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/20 08:16:45 (permalink)
Glad to the backs on the mend. Take it easy though and don't do anything silly.

Food wise, keeping it 'clean' over Xmas is difficult so I always opt for damage limitation really. I'll try to be sensible and not over do the bad things but also I try not to be too harsh on myself. Self control is tough at this time of year but it can help. Good luck mate :-)

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2014/12/24 18:15:11 (permalink)
Christmas diet = damage limitation for me as well.

"Would you like another large tobloreone with your 3rd serving of stuffing??"

I mean, I'm never going to say no, but for a second I think "do I need a Tobloreone?" And then realise that all strong people through history based their diets on chocolate and nougat... That's just simple fact.
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