Doollas Powerlifting Journey V 2.0

[Doollas]

Why not start EC now so you can minimize cardio? I really don't think you need to drop any lower then 2500 calories, you'd be good for a pound a week already I'd say.

I want to use the ECY to push through the next stall. I always start out hardcore and get down to 10-12%, then stall and quit.

You're probably right, although based on my calculations (from sticky in nutrition section) I require about 3000 cals per day depending on activity factor, so 2500 makes sense and when I stall some I will drop even lower. I always go too hardcore and lose strength, but I want to be down to 10% or less by the end of May which is about 1.5-2 lbs per week.

[Doollas]

Squats x 3 @ 8 w/12.24:
420 @ easy
490 @ 9.25 (I had to fart so I had the bar on my back for like 10 seconds before I did first squat and then my mind was off)
490 @ 8.25
3 x 3 x 430 @ up to 7 or 8...I wanted to do 8 sets but I have diarrhea again and if I had done another set I would have pooped or had to go to bathroom and take a 5 minute break which would have been ghey.

Wild Pulls x 3 w/monster mini's:
315 @ easy
365 @ 7
415 @ 8
415 @ 9
415 @ 10

Called it quits, will do abs and some light cardio tomorrow.

[Doollas]

Forgot to mention that the Wild Pulls felt good but the band tension wasn't enough. I have no light bands so I will probably add a short mini to the monster mini's next time.

WI is having a meet April 21-22, and it just so happens I have experimental time....fuuuuuuu I JUST realized that although we have experimental time, but it's for stuff I'm not doing. My time starts like May 2 or some crap. Maybe I can get my boss to send me out to the first run so I can "learn about temperature gradient experiments and synchrotron diffraction, yay!". In any case, I have decided to setup my training up to this meet whether or not I'm able to make it like this:

Week of Programming
27-Feb Volume
5-Mar Volume
12-Mar Volume
19-Mar Volume
26-Mar Practice Meet
2-Apr Intensity
9-Apr Intensity
16-Apr Deload/Volume depending on if I can make meet

Lower 1: Squats, Wild Pulls, Abs
Upper 1: Bench, Floor Press, JM Press, Pullups
Lower 2: Speed Pulls (volume)/Deads or 1" Def Deads (Intensity), Pause Squats, Abs
Upper 2: CGBP, long pause bench, Shoulders, Rows

I am going to start this week with some light and short cardio sessions and up it until I get to the intensity block or just before. I'm pretty happy about this plan.

[Doollas]

Went in and did some cardio (10 min on treadmill @ 3.5 mph and incline, 10 min on stairmaster) just to start getting my muscles used to endurance stuff; my calves and shins suck. Then did some rolling, stretching, lacrosse ballin, etc etc.

[Doollas]

Squats x 4 @ 8 w/8.52%:
420 @ easy
470 @ 7
470 @ 8.5 (came forward)
430 @ 7
430 @ 7.5

Wild Pulls x 5 vs monster mini's @ 10 w/9.88%:
315 @ 7
405 @ 9
405 @ 10
365 @ 9.5

Decline Abs:
3 x 8 x 25

Considering I had no carbs over the weekend and my best 8 rep squat was 480, I'm pretty satisfied with the squats. Wild pulls were killing me but I like them...forgot to add mini's this time so again, not as much tension as I wanted.

I guess this was medium-high stress as it was nearly 20% fatigue...I consider a weekly high stress to near 45% (supposedly body can recover from 30% and RTS people use that as a medium stress marker).

[martin_mathers]

so I can "learn about temperature gradient experiments and synchrotron diffraction, yay!".

i totally know what that means.

are you still doing all your squats beltless?

[Doollas]

i totally know what that means.

are you still doing all your squats beltless?

Well a synchrotron is a big ring that accelerates electrons, releasing Bremsstrahlung x-rays in the direction they travel...you shoot those x-rays at a sample that rotates or some **** and get a diffraction patter that is apparently better than a typical in-house diffractometer system.

Nope...started with a belt in January sometime (I had noted it when I started and said from this point forward I'd use one) because of all the back/neck tweaks I had been getting. Once I finish dieting I might go beltless again. I think going beltless for so long narrowed the gap between my belted and beltless squat.

[simp3204]

I hope you make the meet and I think you will like this link.

http://m.wimp.com/thoriumcrisis/

[Doollas]

Bench x 4 @ 8 w/9.52%:
275 @ 6
315 @ 8
285 @ 8

Floor Press (tripled up chains, 52 lbs) x 4 @ 8 w/10%:
225 @ 7.5
225 @ 7
225 @ 8
195 @ 8.5

Pullups:
3 x 10, 10, 8 x bw

One-arm machine pullovers:
2 x 8 x 35

Even though the fatigue percentages were high, there weren't many sets so I call it M stress.

[Doollas]

I hope you make the meet and I think you will like this link.

http://m.wimp.com/thoriumcrisis/

Thanks. Even though TED talks are like supposed to be the best, I wasn't impressed with this one. He failed to mention a lot (don't get me wrong, I think molten salt reactors are the way of the future for fission energy) and thorium has a lot of proliferation concerns, but IMO is no different than uranium reactors.

[Doollas]

Deads x 2 M-H Stress:
2 x 405 @ easy
2 x 455 @ easy
3 x 495 @ 7ish
1 x 5 x 545 @ 10 (srs)

Some light pause squats...didn't have my wrist wraps.

I am going to use a new grip on squats...no thumb and hands tilted to the side. I think this will help keep my back tight (although I lose grip after the first 2 reps or so) and prevent forearm pain.

[MattIsBored]

Deads x 2 M-H Stress:
2 x 405 @ easy
2 x 455 @ easy
3 x 495 @ 7ish
1 x 5 x 545 @ 10 (srs)

Some light pause squats...didn't have my wrist wraps.

I am going to use a new grip on squats...no thumb and hands tilted to the side. I think this will help keep my back tight (although I lose grip after the first 2 reps or so) and prevent forearm pain.

Is that close to a 5 rep max?

[Doollas]

On that set it was everything I had in the tank. With a deadlift bar I would be able to do more. My goal is to get 585 x 5 with stiff bar by april, although I NEVER rep deadlifts so I will probably never reach it lol. Forgot to mention that I felt like form was breaking down throughout deads: most likely a combo of being pretty beat up from Monday's workout and using the stiff bar.

[Doollas]

3 Sec Pause Bench x 4 @ 8 w/9.1%:
275 @ 7.5
275 @ 8
250 @ 7.5
250 @ 8

OHP:
2 x 6 x 135 lol

One-Arm Rows:
3 x 10 x 100

Side raises, done.

[Doollas]

40 minutes stair-stepper.

Rolling, stretching, sauna.

Today (3-4-12) I weighed in at 239.8 on my home scale, which is like 2 lbs heavy so like 238!

[simp3204]

Thanks. Even though TED talks are like supposed to be the best, I wasn't impressed with this one. He failed to mention a lot (don't get me wrong, I think molten salt reactors are the way of the future for fission energy) and thorium has a lot of proliferation concerns, but IMO is no different than uranium reactors.

He seemed pretty uncomfortable in front of the crowd I think, which could have caused him to skip parts of his speech. But I definitely think the molten salt reactors will eventually be a big deal for energy.

But it is pretty far over my head.

[Doollas]

Unfortunately the outlook for advanced energy is pretty bleak these days. The approved reactors in GA are GenIII+ which is a step up, but I dunno why they aren't doing Gen IV (I'm not sure the difference). The NRC and politicians who know nothing and are scared to death of the issue are putting a stop to any progress whatsoever. There is very little research at the national lab level on molten salt reactors, and maybe some related stuff at the academic level.

[martin_mathers]

arent they trying to look for energy sources from outer space? something called a "type I civilization" i think. at least thats what i learnt from youtube.

inb4 doollas calls me a dumbass.

[Doollas]

arent they trying to look for energy sources from outer space? something called a "type I civilization" i think. at least thats what i learnt from youtube.

inb4 doollas calls me a dumbass.

Well I forget the classifications but a type 4 is like us...we don't get the full possible energy from anything (our own resources, but more so the sun). Then a type 3 gets all possible energy from the sun (imagine a huge blanket of 100% efficient solar panels built around the sun). Then type 2 gets all possible energy from the solar system (blanket around every star), then type 1 from the entire universe...something like that. We are so low on that totem that it will be thousand(s) of years till we broach the lowest next totem.

[Doollas]

Ok had that wrong...there are 3 types, we are type 1 (IMO we aren't even to that level) which means gaining the energy from our sun possible on the earth. I would say we are way less than a percent of this potential. Then type 2 is a dyson sphere (the blanket thing) around our own sun, then type 3 is a whole galaxy.

[simp3204]

I now feel very bleak about any future energy progress.

Have you noticed any difference in your squat or dead form from cutting and having a smaller power belly?

[Doollas]

I now feel very bleak about any future energy progress.

Have you noticed any difference in your squat or dead form from cutting and having a smaller power belly?

It is bleak, but I'm optimistic things will change. China is building something like 100 new reactors in the next 20 years of all kinds of designs (traveling wave possibly, pebble bed, LWR, etc etc). If you look at our moments of largest industrial progress (vehicles, space, nuclear) they were all a result of some kind of world "race" whether that be WWII or the cold war so hopefully China's big nuke push will do 2 things: give us some ****ing sack, and have them be a groundwork for now well new reactors work. For example, Terrapower (a seattle-based company that Bill Gates has put like a TON of money into) was pushing for a traveling wave design here in the states, but has now made a deal with China to build there first.

My gut hasn't changed much tbh. Most of that is water weight, but I don't usually notice a big difference. When I dead more and I'm on a diet, I can tell my deadlift form breaks down pretty quick though.

[simp3204]

It is bleak, but I'm optimistic things will change. China is building something like 100 new reactors in the next 20 years of all kinds of designs (traveling wave possibly, pebble bed, LWR, etc etc). If you look at our moments of largest industrial progress (vehicles, space, nuclear) they were all a result of some kind of world "race" whether that be WWII or the cold war so hopefully China's big nuke push will do 2 things: give us some ****ing sack, and have them be a groundwork for now well new reactors work. For example, Terrapower (a seattle-based company that Bill Gates has put like a TON of money into) was pushing for a traveling wave design here in the states, but has now made a deal with China to build there first.

My gut hasn't changed much tbh. Most of that is water weight, but I don't usually notice a big difference. When I dead more and I'm on a diet, I can tell my deadlift form breaks down pretty quick though.

I didn't know China was working on so many types of energy, but it makes sense with their population. America definitely needs to reach down and find it's sack.

I wonder if the form breakdown is caused by the actual loss of weight or some other physiological factor. My guess is something to do with the length of muscle contractions and the bodies lack of sufficient nutrients due to the diet. But that is pure speculation and I am no physiology expert.

[Doollas]

I didn't know China was working on so many types of energy, but it makes sense with their population. America definitely needs to reach down and find it's sack.

I wonder if the form breakdown is caused by the actual loss of weight or some other physiological factor. My guess is something to do with the length of muscle contractions and the bodies lack of sufficient nutrients due to the diet. But that is pure speculation and I am no physiology expert.

Yeah...once their energy output meets population demand, there is nothing stopping them from having the same quality of life or better than the average American.

I don't get too much weaker on this diet (yet) but I can tell that my body just kind of hurts more and form breaks down. I think it has every little to do with my actual size though. I am also more prone to injuries when I cut.

[Doollas]

Squat x 3 @ 8 w/10.2%:
420 @ easy
490 @ 8.5
440 @ 7
440 @ 7.5
440 @ 9

Wild Pulls vs Monster Mini's + Short Mini's x 4 w/8.22%:
315 @ 7
365 @ 10
335 @ 10.5 (failed last rep)

Decline Abs:
3 x 8 x 35

Hard as fawk workout...no carbs over weekend, will eat a lot tonight.

[Doollas]

Bench:
sucked, super weak.

Floor Press:
Sucked

Pullups:
4 x 10, 10, 8, 6 x BW

One arm pullovers:
2 x 10 x 35

Weak.

[dan_g_28]

Bench:
sucked, super weak.

Floor Press:
Sucked

Pullups:
4 x 10, 10, 8, 6 x BW

One arm pullovers:
2 x 10 x 35

Weak.

Sucks, bro. What was the issue? Forearm pain?

[Doollas]

Didn't have wrist wraps and I'm just really weak from the diet I guess. Seems as if bench gets the worst of it when I'm cutting. Probably those factors with just a bad day too though, not too worried about it. I'm going to up the calories and carbs a bit and see how that works.

[Doollas]

3 Sec Pause Squat x 3 @ 9 w/~10%
420 @ 7
470 @ 9.5
420 @ 8.5
420 @ 8
420 @ 9

Deadlifts x 2 2/9.2%
405 @ easy
495 @ 7
495 @ 7.5
495 @ 7
545 @ 9 (wtf)
495 @ 8

Decline Abs to sides:
5 x 8 x 25

Fake GHR's:
3 x 5 x BW

[lts1ow]

Whats the BW down to ?