Too hot

The weather is too hot to even think about using a computer in my own time.

Max Effort Press day tonight - and a sit down and think about my diet & nutrition some.

June 23rd - Food

Breakfast (8:30 am):

3 whole scrambled eggs.

1 Pint of Milk (2% fat).

Meal 2 (11:30 am):

100g Lean Corned Beef with 50g of Mature Cheddar Cheese.

1 Apple.

Bowl of Strawberries.

Lunch (2:30 pm):

100g Lean Corned Beef with 50g of Mature Cheddar Cheese.

1 Apple.

120g Yoghurt.

Meal 4 (5:30 pm):

400g Yoghurt.

1 Banana.

Dinner (7:30 pm):

250g Lamb Steak with some Chips and Garlic bread (forgive me Conan!).

1 Pint Chocolate Milkshake (2% fat).

Supper (11:00 pm):

2 Pints of Milk (2% fat).

-- bed --

Water: 8+ pints

Max Effort - Press

• 10 x 3 - 1 Barbell Clean & Press (max effort)
• 4 x 10 Up-right Barbell Rows
• 4 x 10 Bent-over Barbell Rows
• 4 x 10 DB Curls

Cleaning the weight had been my "stopping" point on the max effort press days - but this time cleaning the weight okay. Need some more tricep work to get lockout - then I think I'll put a few more lbs pretty easily.

June 22nd - Food

Breakfast (8:30 am):

3 whole scrambled eggs.

1 Pint of Milk (2% fat).

Meal 2 (11:15 am):

65g Tuna with 50g of Mature Cheddar Cheese - with some balsamic vinegar.

1 Apple.

Lunch (2:30 pm):

65g Tuna with 50g of Mature Cheddar Cheese - with some balsamic vinegar.

1 Apple.

120g Yoghurt.

Dinner (6:00 pm):

250g Turkey breast meat cooked in a homemade chinese sauce.

-- workout, max effort press day --

Post-Workout Meal (8:30 pm):

250g Turkey breast meat cooked in a homemade chinese sauce.

Supper (1:00 am):

200g Yoghurt.

1 Pint of Chocolate Milkshake (2% fat).

-- bed --

Water: 8+ pints

Squat Form

I've spoken a couple of times about trying to get my squat form nailed now. How hard can it be? Well a lot of folk that are vastly more experienced, knowledgeable and stronger than me say that you'll never perfect it - there is always room for some improvement.

One of the better articles I've read on the matter of squatting was Squatting from Head-to-Toe - by "Big" Dave Tate of Westside Barbell.

Going with a wide stance, and sitting back into the squat (as opposed to a narrow stance and bending at the knees) feels un-natural to me at the moment. But I'm getting there - and I seriously feel the training on my hamstrings and glutes - like nothing else has touched them before for me.

Dynamic Effort - Press & Squat days

Not the first time that I've done Dynamic Effort days - but realised that I'd not really mentioned them until now.

Friday was Dynamic Effort Press day

• 10 x 3 Standing DB Military Press (for speed/explosivness)
• 4 x 10 Standing Arnold Press
• 4 x 15 Narrow-Stance Push-ups
• 4 x 10 Hammer Curls
• 4 x 10 Bent-over DB Rows

Sunday was Dynamic Effort Squat day

• 10 x 2 Box Squats (for speed/explosiveness) - again, really focusing on my form here.
• 4 x 10 Squats (narrow stance, focusing on Quads).
• 3 x 100 yards uphill of sandbag carrying.

Without a doubt, Lactose tollerant

As a bit of an experiment - I consumed no less than 8 pints of milk yesterday. 4 pints of whole fat milk and 4 pints of 2% fat milk.

No issues what so ever.

1 Pint of whole milk has roughly the following nutrient scores...

Protein - 19g

Carbohydrates - 26g (all of which are sugars)

Fat - 22g (roughly 60% of that being saturates)

Calories = 380

Multiply that up 8 times, then less some fat (only half the of the milk was full fat).

Max Effort - Deadlift

• 9 x 3-1 Sandbag Deadlifts (max effort)
• 4 x 10 Goodmornings
• 4 x 10 Sandbag Bear-hug Box Squats (trying to nail my form - had to swallow some pride)
• 4 x 10 Plyometric jumps to 10" block
• 100 yards uphill of Sandbag carrying

June 17th - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Milk (2% fat).

1 Apple.

Lunch (11:30 am):

65g Tuna in Balsamic Vinegar dressing.

50g Mature Cheddar Cheese.

1 Apple.

120g Yoghurt.

Handful of Strawberries.

Meal 3 (2:30 pm):

65g Tuna in Balsamic Vinegar dressing.

50g Mature Cheddar Cheese.

1 Apple.

120g Yoghurt.

Handful of Strawberries.

Meal 4 (5:30 pm):

200g Yogurt with 1 chopped banana, 80g peacan nuts and couple of spoons of honey.

Half Pint of Milk (full fat).

-- workout, max effort deadlift day --

Dinner (8:00 pm):

350g of Haddock.

Supper (11:00 pm):

50g Mature Cheddar Cheese.

1 Pint of Chocolate Milkshake (full fat).

100g Yoghurt.

-- bed --

Water: 8+ pints

June 16th - Food

Breakfast (8:45 am):

3 Whole Scrambled Eggs.

1 Pint Milk (2% fat).

Lunch (12:00 pm):

65g Tuna in Balsamic Vinegar dressing.

50g Mature Cheddar Cheese.

1 Apple.

120g Yoghurt.

Handful of Strawberries.

Meal 3 (3:00 pm):

65g Tuna in Balsamic Vinegar dressing.

50g Mature Cheddar Cheese.

1 Apple.

120g Yoghurt.

Handful of Strawberries.

Meal 4 (6:00 pm):

1 Pint of Milk (full fat).

200g Yoghurt.

Dinner (8:30 pm):

Cold meats and cheese.

Supper (1:00 am):

1 Pint of Milk (2% fat).

-- bed --

Water: 8+ pints

Max Effort - Press

10 x 3-1 Sandbag Clean and Press (max effort)

4 x 10 Sandbag Floor Press

4 x 10 Hammer Curls

4 x 10 DB Standing Military Press

The Weekend & June 15th - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Milk (2% fat).

Meal 2 (11:00 am):

130g Tuna in Balsamic Vinegar dressing.

1 Orange.

Lunch (2:00 pm):

130g Tuna in Balsamic Vinegar dressing.

1 Orange.

Meal 4 (5:00 pm):

200g Pineapple in it's juice.

1 Pint of Milk (2% fat).

-- workout, max effort press day --

Post Workout (8:00 pm):

4 Whole Scrambled Eggs.

1 Pint Milk (2% fat).

Dinner (10:30 pm):

300g Homemade Chilie Con Carne (11% fat beef mince).

50g Mature Cheddar Cheese.

Supper (12:00 am):

1 Pint of Milk (2% fat).

-- bed --

Water: 8+ pints

The weekend was quite fun. I got a free VIP ticket to the Isle of Wight Festival. Normally not my cup of tea at all (mainly due to the mincers that are playing the music). But this year Pendulum and the Prodigy were playing on the Friday night. So with a load of beer and cider in my belly I enjoyed the night down the front of the arena with some of my good friends.

Food and training was a little hit and miss over the weekend. I relied too heavily of dairy products for my protein/calories - and drank too much alcohol. I got my training in but wasn't happy with my dynamic leg day - but I felt my dynamic press day made up for it.

June 11th - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Milk (full fat).

Meal 2 (11:00 am):

200g Beef Brisket.

100g Yoghurt.

1 Apple.

Lunch (2:00 pm):

130g Tuna with 50g Mature Cheddar Cheeese.

1 Orange.

Meal 4 (5:00 pm):

250g Homemade Beef Burgers with some Salad.

Bowl of pineapple.

Dinner (8:30 pm):

250g Homemade Beef Burgers with some Salad.

Supper (11:30 pm):

250g Homemade Beef Bolognaise sauce.

-- bed --

Water: 8+ pints

Max Effort - Deadlift

10 x 1 Deadlift (max effort)

4 x 6 Sandbag Deadlift from 6" block

4 x 10 Sandbag Zercher Squats

4 x 5 Sandbag Box Squats (below parallel)

June 10th - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Milk (full fat).

Meal 2 (11:00 am):

200g Roast Shoulder of Pork.

1 Apple.

Lunch (2:00 pm):

200g Roast Shoulder of Pork.

1 Orange.

Dinner (5:00 pm):

200g Grilled Pork Shoulder Steaks.

70g Mature Cheddar Cheese.

Bowl of fresh strawberries.

-- workout, max effort deadlift day --

Post Workout (8:00 pm):

1 and a half pints of Chocolate Milkshake (full fat) with some raw whole egg.

Supper (11:00 pm):

100g Beef Brisket.

50g Mature Cheddar Cheese.

Half pint of Milk (2% fat).

-- bed --

Water: 8+ pints

June 9th - Food

Yesterday's food was fucked. In the morning I fiexed myself up a nice big tuna salad to take to work. But instead of using Balsanic vinegar this time, I thought I'd throw in some mayo that I'd found in the fridge. Big mistake!

The mayo must have been off for some time - it smelled okay but tasted like rancid arse. Fucking repulsive. I managed to soldier through one full portion of it but I skipped my 3rd meal of the day entirely.

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Chocolate Milkshake (skimmed).

Meal 2 (11:00 am):

65g Tuna-Mayo Salad.

1 Pint of Milk (full fat).

1 Apple.

Lunch (2:00 pm):

Avoided the Tuna-Mayo Salad.

1 Pint of Milk (full fat).

1 Apple.

Meal 4 (5:00 pm):

250g Coronation Chicken (chicken, mayo, cream cheese, fruit and mild curry spice).

1/2 Pint of Milk (full fat).

Dinner (8:00 pm):

Selection of cold meats and cheeses. Pleasant change.

Supper (11:00 pm):

1 Pint of Chocolate Milkshake (full fat).

50g Mature Cheddar Cheese.

-- bed --

Water: 8+ pints

Max Effort - Press

9 x 3-1 Sandbag Clean and Press (max effort)

3 x 10 Sandbag Cleans

4 x 10 Flat DB Bench Press

4 x 10 Hammer Curls

4 x 10 DB Bent-over rows

June 8th - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Chocolate Milkshake (skimmed).

Meal 2 (11:00 am):

200g Roast Shoulder of Pork.

1 Apple.

Lunch (2:00 pm):

200g Roast Shoulder of Pork.

1 Apple..

Snack/Pre-Workout (5:00 pm):

1 Yoghurt.

A handful of strawberries.

-- workout, max effort press day --

Dinner (8:00 pm):

200g Roast Shoulder of Pork.

Low fat oven chips (forgive me Conan, for I have sinnned).

Supper (11:00 am):

1 Pint of Chocolate Milkshake (full fat).

50g Mature Cheddar Cheese.

-- bed --

Water: 8+ pints

New Training Schedule

In a previous post I spoke a little about my history in the weights room, as well as mentioning that I was looking at a new training schedule now that I'd figured out a direction for my training, and some goals.

I've been chatting with Dan Harrison (see Dan Harrison on Youtube) on a weight lifting forum that I regularly visit. He's a world away from where I am (physically) and incredibly knowledgeable in the subject of strength. He's offered me a little advice and guidance on some of my training over the past couple of months, stuff that I've taken aboard and got some results from. So when he advised taking a look at the Westside Barbell Method of training I was keen to read into it and absorb as much as I could.

The articles on the website are good. They can be quite hard to read, and I've had to re-read a few things only after doing a little more research. Powerlifting and Strength training terms and phrases are written all over the place, as are references to particular lifters. This can be a bit daughnting - and lesser men would probably turn away there. But I stuck with it and I've figured out the basics and have structured my new schedule as per instruction:

What I'm looking at is a 4 day training split.

Day 1 - Maximum Effort Bench Press

* Perform triples of 90% of 1 RM on the bench press. Increasing the weight and dropping reps to one to reach a 1 RM.

* 4 bench press "assistance" exercises, 4 sets of 10 reps of each. Generally increasing the weight on each set.

Day 2 - Maximum Effort Squat/Deadlift

* Perform doubles of 90% of 1 RM on Squats or Deadlift (alternate every couple of weeks between the two). Increasing the weight and dropping repts to one to reach a 1 RM.

* 4 Squat/Deadlift "assistance" exercises, 4 sets of 10 reps of each. Generally increasing the weight on each set.

Day 3 - Dynamic Effort Bench Press

* Perform triples of 50% of 1 RM on the bench press. Reps should be fast and explosive.

* 4 bench press "assistance" exercises, 4 sets of 10 reps of each. Generally increasing the weight on each set.

Day 4 - Dynamic Effort Squat/Deadlift

* Perform doubles of 50% of 1 RM of squats or singles of 50% of 1 RM of deadlifts (alternate every couple of weeks between the two). Reps should be fast and explosive.

* 4 Squat/Deadlift "assistance" exercises, 4 sets of 10 reps of each. Generally increasing the weight on each set.

* Training will be performed every other day. Nutrition will involve keep that furnace burning hot with protein and energy.

I will not be sticking to the bench press as one of my main lifts. One of my main goals at the moment is to put another 50 lb on my overhead press.

I plan to stick with this for the next 6 months, where I'll assess where I am and look where I am weakest. Then I can start factoring in some of the advanced training techniques that he talks about - hopefully including bands, chains and working on those "sticky" points in my lifts.

I could talk for ages on the matter. But I'm lacking experience in the method, I'm nowhere near as strong as I could be and my knowledge is lacking still. So instead, just go read it yourself if you want to know more.

A good weekend

I've now tiled my new bathroom - I must say that I enjoyed doing so. We've chosen a cool dark charcoal coloured stone effect tile with some ice blue detailing. I don't normally care about the design of the house (that is a woman's work) - but I must say that it does look rather good. Just need to get a sparky in now to wire up a shower.

Getting the new bathroom together has been a manly and enjoyable way to spend some time. I eagerly await doing the kitchen now.

Food was good. I cannot recall the details from Friday and over the weekend (I should probably take some notes to aid my memory when I come to write it). But needless to say, it involved a lot of meat, eggs, milk, cheese and fruit/veg.

I trained Friday night with my mate Jackman. A good sweaty, smelly home gym with metal playing. We're on a 1st floor though, I wonder how long until we put some weights through the floor?!

Time to mix it up

Training weights has been in my life for as long as I remember. I can honestly say that I have only really done it myself though - for the past 12 months.

As a child I can recall my father training in a home gym he'd put together in the house next door. He was never huge and he never really used many/any supplements. His knowledge of the subject was limited. He just worked a hard labouring job, trained 3 nights per week, at big hearty protein filled meals and slept like a log at night. He was bigger than a lot of folks and strong to boot.

Needless to say, this was an inspiration as a child. From about the age of 10 I would join him in the gym on occasion, pushing a few weights around. Nothing serious, but it was an interest. Over the years I'd attempt to get more serious. Roughly every year from the ages 12 though to 24 I'd pick up some weights a few times per week for a couple of months. I had no real idea on how to train effectively - sticking with 90 minute long full body workouts.

Luckily genetics work in my favour - I'm without a doubt a Mesomorph and since I hit my early 20s I've always been one of the biggest of my friendship group (note, not the biggest). I seem to be able to put on muscle quite fast, lose fat quite fast and put on fat quite fast. Sadly until just last year I had no idea about nutrition. I'd only every gone on a diet at the same time as weight training. Sure I lost some fat, but I know for sure now that I would have lost a lot of muscle as well - and always ended up overtrained (which is why I'd stop training after a month or two).

Last year I discovered a great article on bodybuilding for beginners that was written in a way that I really enjoyed could easily digest. So I made it my business to follow the plan that it laid out as if it were law. Within a relatively short space of time, I noticed some great results. So I stuck with it - worked harder, slept better and ate more.

Roughly 6 months in I chopped up my training schedule and went from the 6 day split to my 3 day split. I figured that changing things up could only help keep me treading new ground, keep things interesting and teach me more about training. I think that I have made more gains focusing on the simple things rather than 6 days of very isolated training.

I'm 12 months into it now, and working out a new training schedule. I want to mix it up a bit again and find something that will really focus on function over form. I'll be posting again soon on my research and what I've settled with.

June 4th - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Milk (full fat).

Meal 2 (11:00 am):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

1 Orange.

100g yoghurt.

Lunch (2:00 pm):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

1 Banana.

100g yoghurt.

Meal 4 (5:30 pm):

150g Chicken breast meat.

50g Mature Cheddar Cheese.

Dinner (9:00 pm):

Grilled Pork Shoulder steak with some melted cheese on a bed of salad with balsanic vinegar.

Supper (12:00 am):

1 Pint of Chocolate Milkshake (full fat).

Bowl of Strawberries and Grapes.

-- bed --

Water: 8+ pints

Leg Day

4 x 6 Sandbag Zercher Squats

8 x 1 Sandbag Bearhug Squats (max effort)

3 x 12 Sandbag Good Mornings

2 x 20 yard Sandbag carries (max effort)

June 3rd - Food

Breakfast (8:30 am):

3 Whole Scrambled Eggs.

1 Pint Chocolate Milkshake (full fat).

Meal 2 (11:00 am):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

1 Apple.

1 Orange.

100g Yoghurt.

Lunch (2:00 pm):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

100g Yoghurt.

1 Banana.

Pre-workout meal (5:00 pm):

Banana.

-- workout, legs --

Dinner (8:30 pm):

250g Home-made beef bolognaise sauce (tomatos, beef, herbs, onion and garlic).

Snack (10:00 pm):

Couple of generous scoops of full fat ice cream with some crushed nuts.

Washed down with Terminator: Salvation.

Supper (12:30 pm):

1 Pint Chocolate Milkshake (full fat).

50g Mature Cheddar Cheese.

-- bed --

Water: 8+ pints

June 2nd - Food

Breakfast (7:30 am):

1 Pint Chocolate Milkshake (full fat) with 3 whole raw eggs.

Meal 2 (11:00 am):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

1 Apple.

1 Orange.

Lunch (2:00 pm):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

100g Yoghurt.

1 Banana.

Meal 4 (5:00 pm):

250g Chichen breast meat.

Dinner (8:30 pm):

200g Home-made curried lean Pork loin with some onion and tomato.

Supper (12:30 pm):

1 Pint Chocolate Milkshake (full fat).

50g Mature Cheddar Cheese.

-- bed --

Water: 8+ pints

Push Day

• 4 x 12 Sandbag Push Press
• 3 x 1 Sandbag Clean & Press (max effort)
• 3 x 5 Sandbag Power Clean (heavy)
• 4 x 12 Flat DB Bench Press
• 4 x 12 Flat DB Close-Grip Bench Press

June 1st - Food

Breakfast (7:30 am):

1 Pint Chocolate Milkshake (full fat) with 3 whole raw eggs.

Meal 2 (11:00 am):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

1 Apple.

Lunch (2:00 pm):

65g Tuna and 50g of Mature Cheddar Cheese, salad and balsanic vinegar dressing.

100g Yoghurt.

Pre Workout Meal (5:00 pm):

1 Banana.

-- workout, push day --

Post Workout Meal (6:30 pm):

1 Pint Chocolate Milkshake (full fat) with 3 whole raw eggs.

Dinner (8:30 pm):

250g Lamb Fillet with Salad and balsanic vinegar dressing.

Supper (11:30 pm):

200g Beef Sirloin Steak (fat cut off).

Half Pint of Milk (skimmed).

-- bed --

Water: 8+ pints