good luck on cleaning up the diet. That's actually one my goals, too.
I've found the biggest trick is to prepare beforehand. Take 15 minutes each night to make/buy portable food, ect. I'm sure you knew this, though.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
That's what has always helped me in the past. Cooking up chicken for a couple days worth of lunches, boiling a couple eggs for breakfast the next morning, having Dr. John's chili ready in the fridge to heat up and eat, making up ziplock bags of veggies. Stuff like that. I just have to get back to it, which I have started to do. It will be done.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
It's from Gourmet Nutrition. It's chili thats made with stuff thats good for you, so it's good for you. Extra lean ground beef, V8 as the liquid, peppers, carrots, beans, other chili stuff. Instead of corn meal, use cashew meal to cut out some of the crap. It actually tastes like legit chili and you can add more or leave out some spices to suit your tastes. Nice nutritional breakdown, too.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
What the crap, men, you don't all already know about Dr. John's chili? I believe the recipe is in the free sample download of GN. Get it and get cookin'.
Best chili I've ever had, and it's extremely nutritive.
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"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Front Squats today. 5 x 5 @ 135, 140, 150, 160, 175
As expected, my issue with the front squat was getting comfortable with the grip. I need to use a clean grip, the other two just don't cut it for me. With the straps, I can't keep the weight steady. With the crossed arms style, I fear theres too much of a possibility of the bar slipping onto my neck. With no squat rack with safety pins and no training partners, don't want to risk even the slightest possibility of injury as a result of that. Anyway, I've found I have the capability to clean grip the weight. The link/pic alco posted in another thread (maybe his log?) really helped on setting up and, as long as I keep my elbows up, I'm fine. Up to 175 was easy. The last two reps at 175 were slow during the middle of the ascent, but not really a grind.
After squatting, moved outside for speed work. Went down and back my backyard doing these (I don't remember exactly, just going off memory):
- High knees (haha I said high knee! )
- butt kickers
- Frankenstein walks
- quad walk
- side shuffles
- kareoka
- toe runs (I can't really explain it well, but here goes: run only on the balls of your feet, first short quick steps and then switch to longer, more powerful strides. You look like an idiot doing it because your legs are straight and you're kinda behind them but they're actually pretty fun)
- 50%/75%/100% sprints
Then moved on to shuffles into change of direction sprints. Some striding and focusing on form work. 20 yard sprint x 4, 40 yards x 3, 60 yards x 2. Ankles jumps x like 15 and squat jumps x 10. Some other stuff too. I tried to copy the stuff that I had to sit out during on Sunday night. Finished the workout fine, so I'm confident that incident was just a result of me not eating pretty much all day and then going straight into a conditioning workout.
Leading up to baseball season, I'm planning on front squatting on Mondays, bench and back work on Wednesdays, and zercher squats on Fridays. After squatting, Mondays will have a speed workout. Wednesday's post lifting work will focus on more agility type stuff - using the ladder, elasticity stuff, lateral and angular movement. Fridays I'll use the zerchers to warm-up and will do conditioning/strongman-esque stuff. Farmers walks (with heavy DBs), slosh pillar stuff, some car pushes if I can get a brake man, maybe some complexes.
Sunday nights will be baseball practice, which has its own conditioning segment in addition to fielding and hitting.
I'll be throwing accessory work in as I see fit, as in what I feel I need to work on. Stuff like single leg squats, extra rows, rotational work, internal/external rotation work, etc. For the main stuff, I like the 5 x 5 set up for now, especially for the front squats. Enough reps to help get the form down, but not too many that form goes to shit. With 8 weeks (including this one) left to the start of practice, I'll go for 4 weeks of 5x5 and then move to a low rep set-up, 6x3 or 8x3. If form starts to suffer, back to 5x5. I'll have to see how things work out with each individual lift.
For not having a plan, I feel I have a really good idea of what I'll be doing.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Anyway, I've found I have the capability to clean grip the weight. The link/pic alco posted in another thread (maybe his log?) really helped on setting up and, as long as I keep my elbows up, I'm fine. Up to 175 was easy. The last two reps at 175 were slow during the middle of the ascent, but not really a grind.
i know, i know, i'm awesome.
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Bent Over Rows 5 x 5 @ 135
DB Floor Press 5 x 5 @ 55e
Not much else today, as tomorrow I'm staying after school with a buddy for a baseball workout. Some throwing with the heavy ball (11oz), some long tossage, some fungos if we can. Afterwards, some sprint work and agility stuff. Good ish.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Friend had to bail on me today. So, we didn't throw. Don't mind too much because I'm really sore. Came home and watched The Last Samurai because I could. Just relaxing. I'll do some foam rolling in a bit. Maybe a hot soak or a contrast shower too. It's snowing. No snow day in order for tomorrow, but kinda could screw some stuff up if it gets icy, as in I need to get rid of the ice to run. Tomorrow is some Zerchers and hopefully outside to get some type of strength conditioning stuff done. I'll shoot for some farmers and maybe a complex. I'll most likely FINALLY get up to Lowes for the stuff to make a slosh pipe (I needed to scrounge up some cash) so maybe if I do that first, I'll play with that.
As a side note, the fat bar is finally almost done. I had to do it in stages and had to restart once because I used the wrong mix. I want to make sure the collars are straight with the bar, so I ended up having to do it in about four steps. First was to center a foot long piece of PVC pipe on the one end and pour concrete in there. I had split the PVC pipe and taped it back together. After that set, I split open the small piece of PVC leaving the hardened cement exposed. Slid on the big piece of PVC and then poured in enough concrete to cover the end of that bar. The first step was to make sure the one end was centered on the collar. I found it too hard to make sure that would happen with the longer piece. Any way, found the longer piece of barbell was too bent so I had to shorten it up to before the big bendage. Poured in enough concrete to fill in the middle part of the PVC pipe. Finally, poured in enough concrete to set the second piece of the barbell and then slid that in and lined it up the collar with the PVC. That finally set. Now, I'll pop off the second collar and pour in concrete to fill the rest of the PVC. I had to move operations outside because I didn't have enough height room in the basement. So, the bar is standing upright held in place by 2 35#s and 4 25#s. The weather is kinda screwing me up right now but tarps come in handy. If the weather isn't too bad tomorrow, I'll finally pour the last of the concrete and let it set for good.
On another side note, for this marking period, I pulled a 4.695 out of a possible 4.75 on my GPA, up from a 4.64 from the first marking period. Valedictorian, here I come
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Just did some Zerchers. First time in a long time doing them seriously, so I started out light to start to see how I'd react. 4 sets of 5 @ 135. Then a set of 10 @ 135. Obviously the weight can go up. I still had a decent amount left in the tank after 10 reps, probably could have hit 15 no problem. Form started to feel iffy, so I called it for now. I've been exhausted the past couple of days and surprisingly these have been days where I've gone to bed earlier than normal (normal as in 1-2am). For some reason, I'm tired when I get more sleep. It's a pain.
Anyway, midterms coming up next week, so studying this weekend and baseball on Sunday night. Out for now.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Just did some Zerchers. First time in a long time doing them seriously, so I started out light to start to see how I'd react. 4 sets of 5 @ 135. Then a set of 10 @ 135. Obviously the weight can go up. I still had a decent amount left in the tank after 10 reps, probably could have hit 15 no problem. Form started to feel iffy, so I called it for now. I've been exhausted the past couple of days and surprisingly these have been days where I've gone to bed earlier than normal (normal as in 1-2am). For some reason, I'm tired when I get more sleep. It's a pain.
Anyway, midterms coming up next week, so studying this weekend and baseball on Sunday night. Out for now.
here's a little something to shoot for:
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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