Slapshotz' SST journal

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(drpierredebs @ Mar. 27 2007,14:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don´t want to hijack this thread, but I would like to mention that, as many may know, I eat no grains whatsoever. Low carb doesn´t mean NO carb. I get my carbs from fruits and veggies, lots of em.

I can only say that in addition to the mounds of fat that melted away, I have noticed a HUGE difference in many areas concerning bodily functions as well as apperance. i.e. My skin is radiant (don´t laugh) and half of the few gray hairs I had are gone. My endurance levels are WAY better, my water balance is WAY better, I pop out of bed in the morning even after a 120km bike ride. Rgeneration time is dratically reduced. Yes I dropped some strength after 2 months, but I am back to pre-grain strength levels.

Everything about my life has changed for the better after droppping grain based food.

Rant over.</div>
Hey, doc, I'm on your side...and you're certainly not hijacking my thread
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Since I have dropped most of the grain from my system (not a complete wash, but about 90%, which is the occasional slice of wheat bread), I have felt mounds better than I have in years.

In the beginning, my strength went to the dogs as well, but it has since come back and then some. My body has learned to be productive with the nutrients I have given it.

The only difference between what you're doing and myself, I must limit fruits as well because I need to stick to between 50g and 100g per day (for health, not aesthetic reasons). An apple is like a candy bar to me now (which in some ways is kinda said, ain't it??) But I had to do what I had to do to get myself better.

I said it before....I think in the not-too-distant future, grains in general and processed white flour in particular will be as criminalized as cigarettes. It's only a matter of time.......
 
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(Slapshotz @ Mar. 27 2007,18:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey, doc, I'm on your side...and you're certainly not hijacking my thread
smile.gif


Since I have dropped most of the grain from my system (not a complete wash, but about 90%, which is the occasional slice of wheat bread), I have felt mounds better than I have in years.

In the beginning, my strength went to the dogs as well, but it has since come back and then some.  My body has learned to be productive with the nutrients I have given it.

The only difference between what you're doing and myself, I must limit fruits as well because I need to stick to between 50g and 100g per day (for health, not aesthetic reasons).  An apple is like a candy bar to me now (which in some ways is kinda said, ain't it??)  But I had to do what I had to do to get myself better.

I said it before....I think in the not-too-distant future, grains in general and processed white flour in particular will be as criminalized as cigarettes.  It's only a matter of time.......</div>
May I ask why you need to keep your carbs below 100g and why do you need to control the source fruit carbs?

On bike training days ( between 70 -120km/day) I end up taking in about 200g Fruit/Veggie Carbs ( plus about 40 g dextrose durig the ride)
 
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(Slapshotz @ Mar. 27 2007,18:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(drpierredebs @ Mar. 27 2007,14:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don´t want to hijack this thread, but I would like to mention that, as many may know, I eat no grains whatsoever. Low carb doesn´t mean NO carb. I get my carbs from fruits and veggies, lots of em.

I can only say that in addition to the mounds of fat that melted away, I have noticed a HUGE difference in many areas concerning bodily functions as well as apperance. i.e. My skin is radiant (don´t laugh) and half of the few gray hairs I had are gone. My endurance levels are WAY better, my water balance is WAY better, I pop out of bed in the morning even after a 120km bike ride. Rgeneration time is dratically reduced. Yes I dropped some strength after 2 months, but I am back to pre-grain strength levels.

Everything about my life has changed for the better after droppping grain based food.

Rant over.</div>
Hey, doc, I'm on your side...and you're certainly not hijacking my thread
smile.gif


Since I have dropped most of the grain from my system (not a complete wash, but about 90%, which is the occasional slice of wheat bread), I have felt mounds better than I have in years.

In the beginning, my strength went to the dogs as well, but it has since come back and then some.  My body has learned to be productive with the nutrients I have given it.

The only difference between what you're doing and myself, I must limit fruits as well because I need to stick to between 50g and 100g per day (for health, not aesthetic reasons).  An apple is like a candy bar to me now (which in some ways is kinda said, ain't it??)  But I had to do what I had to do to get myself better.

I said it before....I think in the not-too-distant future, grains in general and processed white flour in particular will be as criminalized as cigarettes.  It's only a matter of time.......</div>
As much as I would like to believe this, I doubt it would ever happen as it would be, without thinking deeply about it, an economic fiasco for much of the mid-west.

On the other hand, there are millions of people, like my wife, who are thin and healthy and eat grain based foods. I think that some peoples metabolism are uniquly suited to certain types of food: Mine not being suited to grains. This in spite of the fact that we all have more or less the same genes, but small mutations in several (or conceivably one ) gene products may have a drastic effect, which although not lethal in itself, result in an altered metabolic response to certain foods. For a crude example, When I eat grains, I feel like doodoo and get fat. This is purely a hypothesis and I make no scientifi claim, but observation is a valid indicator and the first step to discovery. One of these days I will go through the literature and see if anything along this idea is being addressed by the specialists outside of the paleo-nutrition promulgators.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">May I ask why you need to keep your carbs below 100g and why do you need to control the source fruit carbs?</div>

Sure...I have a reflux disease called LPR...basically, excess carbs create more gas upon digestion, and because of a weak laryngeal sphincter, the gas comes back up as an acidy vapor which causes a whole host of unpleasant symptoms.  Certainly, it's not life threatening, but the symptoms made life very uncomfortable.
 
Leg Day

Barbbell Squats:

135 - 10
225 - 8
315 - 2
375 - about 5 or so 1/4 to 1/2 reps to prepare for max
350 - 1 ***New PB!
275 - 5
275 - 5

Leg extensions:

280 - 8 ***New PB!
280 - 8

*After each set, dropped 1/2 the weight and held in locked position for an eight-count

Stiff Legged Deadlifts:

245 - 5 ***New PB!
225 - 6

Notes:  I hit my squat PR, but it wasn't easy.  Foolishly, I didn't have a spotter, and my back rolled just a bit forward at the bottom....luckily, I was able to recover, but I learned my lesson.  Next squat PB I go for, I'll have a spotter for sure...and a good one at that!

Other than that, great workout.
 
Nothing exciting to report, other than 35 minutes of 70% THR cardio yesterday &amp; today. Tomorrow is chest day, and I'll probably attempt some half or quarter reps at 315 to see of it makes 300 seem a bit easier.
 
I guess you could load plates on the bar with no clamps...and do a really slow negative at the end, and just dump the plates when it hits the chest.

But you'll never convince anyone that you just didn't screw up!
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(quadancer @ Mar. 31 2007,22:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I guess you could load plates on the bar with no clamps...and do a really slow negative at the end, and just dump the plates when it hits the chest.

But you'll never convince anyone that you just didn't screw up!  
laugh.gif
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Wow, now there's a move that would take guts to perform....unfortunately, I'm not that crazy to try it. I think next chest day I'll do 315 negatives in the power rack.
 
CHEST DAY

Flat Bench Press:

135 - 10
185 - 8
225 - 5
315 - @ 4 partial reps
300 - x  
245 - 4
225 - 6

Weighted Dips:

BW+90 - 6
BW+90 - 6

Cable Flys:

2 sets, low weight, 8 seconds concentric/eccentric movement, great pump

*Rotator cuff work

NOTES:  Well, after today, I have decided to adopt the heavier partial strategy approach for increasing my bench.  Just having 315 in play was a major triumph, even if the reps were only 1/4 to 1/2 partials.

The only way I'll ever get to 315 is to probably have close to 350 on the bar for partials.  This is a trick I learned during the course of becoming a professional court stenographer.

If a goal speed is, say, 200 words per minute, it's nearly impossible to achieve that speed working your way upward in a linear fashion from 160, 180, etc.  The way to become proficient at 200 is to practice at speeds of 225 and 250.  Now, when you do this, you are getting your ass handed to you, and it's a complete mess.

But the point is, after so many weeks of practicing at 225 and 250, when you drop back to 200 it sounds slower to the ear, and voila!  You're writing at 200.

This is how I'm going to raise my bench.  Next bench workout (in fact, the next 3 or 4 bench workouts), I will do 2 or 3 negatives with 315, maybe more, but in a power rack.  Of course, I will try to do the whole rep, but it ain't gonna happen.  In the meantime, I won't attempt 300.

After a few weeks of this, I will drop back down to 300, and hopefully nail it.  300 should feel lighter after several weeks of having 315 plus in my hands.  Luckily I don't have to do this yet with my other lifts
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Back Day

Deadlifts:

135 - 10
225 - 8
315 - 3
405 - 1
460 - x
315 - 6
315 - 6

Good mornings:

195 - 8
195 - 8

Dumbbell bicep curls:
45s - 6
45s - 6

NOTES: Bad karma today. I showed up at the gym, and soon found out my Ipod was dead. Without my tunes, I'm useless, especially when going for new PBs on a deadlift. Without my Rocky music blasting in my ear, I just couldn't rock it. I was actually pretty close, but close only counts in horseshoes and hand grenades
mad.gif
.

Looks like I may have to start doing rack deadlifts, and working my way down to goal weight, much like I plan on doing with bench presses. Now that I'm cutting in earnest, new strength PBs are gonna be TUFF, but I think I can do it if I work backwards.
 
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(the_dark_master @ Apr. 05 2007,06:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sounds like you need some chains for that bench press...

Mmm, Chains
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lol....hey, who told you my idol is Homer Simpson
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Shoulder Day

Split Jerk:

95 - 8
135 - 6
155 - 3
165 - 1 ***PB@165
170 - 1 ***PB@170

Barbbell Shrugs:

315 - 10
405 - 10
515 - *Static hold
535 - *Static hold
455 - 8

***Rotator cuff work

NOTES:  Although what I'm doing is relatively untested as far as I can see in this forum, I think the concept of doing negatives/partials/static holds with heavier weights and working back downward to achieve strength goals is going to work pretty well.

I know I'm already down in weight since my last weigh in, and yet I was still able to hit a new PB today for the split jerks.  In fact, I think I could have went higher, but again, I wanted to save something in the tank for the shrugs.

I'm starting to believe that the CNS is key to maintaining muscle mass while cutting (and a proper diet, of course, one high in protein &amp; low in carbs).  As long as the body thinks it must still be prepared to lift heavier &amp; heavier loads, despite the weight loss, it will fight like hell to keep whatever muscle it does have.   This might explain why strength gains are still possible despite increasing leanness.

Just holding 535 in my hands felt unreal...of course, that's a one-arm hold for Jonesey
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Congrats on the PB! Very cool, though I'd throw more energy into the jerk rather than the shrugs. You'll hit your goal pretty soon.
 
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(liegelord @ Apr. 08 2007,19:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Congrats on the PB!  Very cool, though I'd throw more energy into the jerk rather than the shrugs.  You'll hit your goal pretty soon.</div>
Thanks, Liege!

My conscience tells me you're right about applying more work into the split jerk...now that I've finally gotten over the hump of doing my bodyweight, the gains might come more quickly to 185.

As far as the workload on shrugs, I'm *hoping* that handling the heavier pounds will help in my deadlift, eventually. I'm trying to trick my CNS into thinking that 460 is not that heavy on a dead....and so far my CNS isn't falling for it yet
tounge.gif
 
Great stuff Slapz. How are you holding on to the bar? Over-over or alternate grip? How long can you manage a static hold with 535? I'm using static holds for my grip and want to work up to that kind of load.
 
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