Mahler's Sixth Sense - I See Deadlifts

[Mahler]

Originally Posted by Alwyn

Pretty cool to set a new PR in a lift, while in a fat loss phase eh?
I wonder if all the high reps caused you to lose muscle, as so many people seem to worry

Hmm. Guess not. Down about 10lbs in weight and gets stronger! Excellent.

Alwyn,
I just love busting those old myths to hell.

[Alwyn]

Originally Posted by Mahler

Alwyn,
I just love busting those old myths to hell.

It was actually asked very recently on this site in the NROL forum.
Guess I don't need to answer that now!

[Mahler]

NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove

REST WEEK

Day 23 - April 4, 2006
Weight: 178.2 (-0.8)
Time: 4:45 AM
Duration: 40 min.

Activity:
After the high I was on yesterday for breaking my deadlift PR, I took it easy this morning.
General Warm-Up
Push-Ups (feet elevated): 1 x 37 x B
Stretching - Tried some of Bill Hartman's suggestions from Men's Fitness
Calisthenics - General

Comments:
Made this more of a real rest day, but I can never keep out of the gym completely. Severe thunder storms and high winds last night made for a poor night's sleep, but I'll get over it.

[raymond3]

Originally Posted by Mahler

Galya,
Be amazed, then. I am still doing about 1,600-1,700 calories a day.

Mahler, how long have you been eating 1600-1700 calories a day? And is this what lead to you losing 10 lbs? Im asking because Ive been eating 500 below and sort of plateaued...so I know its usually not a good idea to reduce calories much, so instead of dropping down, I added 300 calories to see if I spark my metabolism again...if that doesnt work, I may try the other end (reducing by 1000 calories under maintanance)...at 1600-1700, how much below maitanance does that put you? Thanks.

[CAchief]

You mean the stretching in Men's Health? I read that too, don't get MF though. What variations did you try?

[Mahler]

Originally Posted by CAchief

You mean the stretching in Men's Health? I read that too, don't get MF though. What variations did you try?

Yes, it is the routine Bill wrote for Men's Health. My bad on that one.

[BFG]

Originally Posted by Mahler

Alwyn,
I just love busting those old myths to hell.

ha ha welcome to the dark side of the force now you know where I have been coming from all along

[BFG]

Originally Posted by raymond3

Mahler, how long have you been eating 1600-1700 calories a day? And is this what lead to you losing 10 lbs? Im asking because Ive been eating 500 below and sort of plateaued...so I know its usually not a good idea to reduce calories much, so instead of dropping down, I added 300 calories to see if I spark my metabolism again...if that doesnt work, I may try the other end (reducing by 1000 calories under maintanance)...at 1600-1700, how much below maitanance does that put you? Thanks.

raymond the calorie cycling for a week at a time really does work and is not detrimental.

try the 200 down 100 up approach I suggested that will shift you up a gear or two

[Mahler]

Originally Posted by raymond3

Mahler, how long have you been eating 1600-1700 calories a day? And is this what lead to you losing 10 lbs? Im asking because Ive been eating 500 below and sort of plateaued...so I know its usually not a good idea to reduce calories much, so instead of dropping down, I added 300 calories to see if I spark my metabolism again...if that doesnt work, I may try the other end (reducing by 1000 calories under maintanance)...at 1600-1700, how much below maitanance does that put you? Thanks.

I did the 1,600 for the entire 3 weeks of Fat Loss III and a little before that. My normal maintenance level would be around 2,200, so it's not that far off of a 500 calorie deficit, although it does not take into account my calories burned through activity.

[Mahler]

NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove

REST WEEK

Day 24 - April 5, 2006
Weight: 177 (-1.2)
Time: 4:45 AM
Duration: 45 min. including warm-up

Activity:
I decided to prepare for the Strength I Program by testing my Squat 1RM today. I have done squats to below parallel at 275, but I wanted to get a good feel for my "Ass to Grass" numbers. I set the safety bars on my Power Rack so that I would have to touch them with the Oly bar at a full ATG squat. I did a little warmup and then did singles to get my numbers.

Calisthenics
Light jog for 1/4 mile
Push-Ups with legs elevated: 1 x 40 x B
Chin-Ups: 1 x 10 x B
Full Squats:
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 1 x 155
1 x 1 x 175
1 x 1 x 195
1 x 1 x 215
1 x 1 x 235 (getting tough)
1 x 1 x 240 (form okay but a real push)

Comments:
After my performance on Deadlifts on Monday, I expected my Squats to be a little better. My full squat weight turned out to be only 2/3 of my deadlift. Ass to Grass makes all the difference and really adds a challenge, but I think it is a better guage of the exercise itself. I was, needless to say, disappointed, but at least I have a good number to work with when starting the Strength Program next week.

I am looking forward to seeing and meeting many of you in Little Rock on Thursday and Friday.

[Iamjennmedic]

Nice going on those ATG Squats MAhler. Are they back squats?? I have trouble getting ATG on the back squats sometimes but no trouble on the front squats. Awesome going

[Mahler]

Originally Posted by Iamjennmedic

Nice going on those ATG Squats MAhler. Are they back squats?? I have trouble getting ATG on the back squats sometimes but no trouble on the front squats. Awesome going

Jenn,
Yes, back squats. Thanks.

[buster]

John, nice w/o for an "off" week. You are such a bad influence. (see my log)

[raymond3]

Originally Posted by Mahler

I did the 1,600 for the entire 3 weeks of Fat Loss III and a little before that. My normal maintenance level would be around 2,200, so it's not that far off of a 500 calorie deficit, although it does not take into account my calories burned through activity.

Thats cool, glad to see your doing mahler...keep it up.

[Marykaa]

I never saw a reason to do ATG squats until I went indoor climbing.. I'll have to try them some time!

That fat loss program really seams to give excellent results! congrats on keeping at it!

[Mahler]

NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove

REST WEEK

Day 25 - April 6, 2006
Weight: 176.2 (-0.8)
Time: 5:45 AM
Duration: 40 min. including warm-up

Activity:
General Warm-Up Calisthenics

Push-Ups with legs elevated: 1 x 41 x B

Chin-Ups: 12, 10, 8, 6, 7 (did these with legs extended to the front, L fashion)

Treadmill Run: 2.5 miles / 25 min. including warm-up & cool down

Comments:
I toyed with the idea of making this a pure rest day, but when I realized the amount of cheating I would probably be doing in Little Rock, I decided that I had better hit the gym for a run.

Off to Little Rock:
I am excited about meeting old friends and new ones at the summit and I know that all of you will be there in spirit. I just hope I am in shape to start the Strength I program on Monday.

[Marykaa]

hey MAHLER, I thought of you at the gym y