Moose's SOF (A&S 2013) - Nutrition & Training Excursion

[moosedahgoose]

09/14/2013 - 09/15/2013 - Weekend

Standard weekend.

Watched the fight on Saturday night. Didn't get to bed until after 2. Drank many beers. My 5k was sh!t. The worst time I've posted since 2009.

Plan for Today:
Calories: 2,500
Workout: 5/3/1 (3+ Dead & Military) + pull-ups & flies

[Makween]

Good to see a few eats. I'm a sucker for food porn lol.

[moosedahgoose]

09/16/2013 - Monday

Macros: 2,497
P: 183
F: 80
C: 260

Workout - 5/3/1 [Dead & Military Press 3+]

Military Press:
115x3
130x3
145x7

Deads:
310x3
350x3
395x10

Lat Pull + Pec Fly (cable):
130x8 | 60x10
145x8 | 70x8
160x7 | 80x6
175x6 | 90x5

Pull-ups + Push-ups:
EMOTM x9
Pulls x4 | Pushs x4

^Felt great. Military Press PR and a Dead PR (reps @ weight).

Plan for Today:
Calories: 2,500
Workout(s):
AM - 12x400m
PM - possible LISS run/jog

Good to see a few eats. I'm a sucker for food porn lol.

I'm trying. Some boring meals recently.

[Makween]

Congrats on the PRs.

I'm trying. Some boring meals recently.

I know that feel. Always tell myself I'm going to start eating more exciting stuff, but lack of time and laziness generally combine so that in practice I end up being quite boring.

[moosedahgoose]

09/17/2013 - Tuesday

Macros: 2,587
P: 210
F: 83
C: 250

Workouts:
AM - 12x400m sprints
{400m @ 5:52 mile pace w/:90r} x12

PM - Core Conditioning [25:00] + Flexibility/Foam Rolling [10:00]

^Need to adjust the sprints - maybe less rest time. It felt pretty easy.

Plan for Today:
Calories: 2,500
Workout - 5/3/1 - 3+ Squat

Congrats on the PRs.

I know that feel. Always tell myself I'm going to start eating more exciting stuff, but lack of time and laziness generally combine so that in practice I end up being quite boring.

Thanks man and I hear ya. Once I find certain food combos that help me hit my macros, it becomes a staple for a while.

Some food -

Chicken w/ turkey meatballs, southwest ranch, asiago cheese and a fried egg:



French toast eggo waffles:

[moosedahgoose]

09/18/2013 - Wednesday

Macros: 2,633
P: 218
F: 93
C: 231

Workout - 5/3/1 Squat 3+

Squat:
230x3
260x3
295x7

Row:
205x8
225x5
225x5
225x5
205x8

Incline DB Bench:
60x8
85x5
85x5
85x5
60x8

Bicep/Tricep Cables:
100x10
120x10
140x10
160x8

^Felt good. Very happy about the squats - definitely an improvement from last cycle/last week (and a PR). I am thinking of modifying the program a bit to add a little more volume. After the X+ bread&butter set, I am planning to run it back. e.g.

230x3 | 260x3 | 275x7 | 260x3 | 230x3

Not sure how its going to work out - but will try next cycle. Going to continue with the accessory lifts (8-5-5-5-8) and add Good Mornings to Friday's Bench + Front Squat.

Plan for Today:
Calories: 2,500
Workout - 5.5 miles @ 7:47 pace
PM - possible jump rope work

Been messing around with Greek yogurt a lot:

Non-fat, unflavored GY + Scoop of CC protein + 2 TBSP of Crazy Richards Chunky PB + 3/4 cup of PB Cinnamon Toast Crunch
Macros: ~507
P: 50
C: 34
F: 19



Pizza Rolls (3 Cheese + Pepperoni)

[psychodiver9]

If you want more volume then do a volume based program. Its written that way for a reason. I see no reason to change if you're progressing and pring

[moosedahgoose]

If you want more volume then do a volume based program. Its written that way for a reason. I see no reason to change if you're progressing and pring

I'm really just playing around with my own programming. I think the 5/3/1 concept is great in it's simplicity - hence so many different variations (BBB, XFit, Triumvirate, etc, etc, etc). I think more benefit than harm can come from adding the 2 extra sets, especially since they following the 5+/3+/1+ sets (which are arguably the heart of the program).

People skip the deload weeks all the time.

Not suggesting I know better than Wendler or any other table-name for that matter, but I'm not afraid to adjust and trial programs to see what fits me best.

[moosedahgoose]

09/19/2013 - Thursday

Macros: 2,575
P: 230
F: 75
C: 245

Workout - 5.5 mile run @ 7:47 mile pace

No PM (no time).

^Run felt better than last week, but still not as good as it should. Hoping to get a solid run in tomorrow - 2x45:00 @ 9:00 mile pace w/ hills.

Plan for Today:
Calories: 2,500
Workout: - 5/3/1 [3+ Bench] + Front Squat + Good Mornings

EDIT: so the decathlon is 3 weeks away. I will need some more event specific workouts if I want to be competitive.

[moosedahgoose]

Crazy busy with work the past couple of days (weekend included).

Will update shortly.

[moosedahgoose]

415x6 (first vid) - Deads

[moosedahgoose]

So covering about a week's worth of time. Macros have been varied with calories probably averaging 3,000 ish. Here are some points of interest:

Bench - 3+
205x6

Bench - 1+
215x6

Dead - 1+
415x6 (see above)

Military - 1+
150x5

Bench felt good for one of the first times in my life. Also been doing pull-up / push-upx2 pyramids. 1-2-3-4-5-4-3-2-1.

Hill sprints w/ 10 burpees @ top x5 [death workout - something that has been greatly neglected in my programming]

Turned down an employment opportunity in Germany for 1 year. Very tough decision.

Plan for Today:
Calories: ~2,500
Workout(s):
AM - 4 miles @ 7:40 pace
PM - 60 minutes - 10:00 @ 7:40 pace | 10:00 @ 9:00 pace w/ incline x3

Race this weekend, should be fun.

[moosedahgoose]

09/26/2013 - Thursday

Macros: ~ 2,600 (3 beers)
P: 223
F: 46
C: 248

Workout(s):
AM - 4 miles @ 7:40 mile pace
PM - 50:00 minutes
10:00 min @ 7:40 mp
10:00 min @ 12:00 mp w/ incline
10:00 min @ 7:40 mp
15:00 min @ 12:00 mp w/ incline
05:00 min @ 7:40 mp

Cool-down + stretch + roll

About ~10 miles worth of running yesterday, not bad. Doubt my legs/lower back will hold up today for 1+ Squat week.

Plan for Today:
Calories: ~ 2, 500
Workout: Lift (1+ Squat)

Dinner last night - Fiber1 muffin w/ chicken and poached eggs (parm/asiago cheese):

[moosedahgoose]

09/27/2013 - Friday

Macros: 3,037
P: 242
F: 141
C: 200

Workout - Squat 1+

Squat:
245x5
280x3
310x3

Row:
225x5
225x5
225x5
225x5
225x5

Flies (cable):
60x10
70x8
80x7

Calves (DB):
60x10-R + 60x10-L
65x10-R + 60x10-L
70x8-R + 70x8-L

Squat was terrible. I figured as much considering the work I had put in this week (13+ miles, hills, deads, etc). Going to get squats in on Monday vs. later in the week.

Some food/beer from UNO (sadly, a very overpriced location);

[KayPS]

Looking forward to hearing about Saturday. I'm working on writing something up. Can't wait to see the pics!

[moosedahgoose]

Looking forward to hearing about Saturday. I'm working on writing something up. Can't wait to see the pics!

I'm working on it.

My schedule just went from incredibly liberal to devastatingly rigid. I am going to try to update the best I can. Was a fun race. I think I am ready for this Decathlon. I am going to run a mock one (decath) this Saturday as my last hard training event before the actual race (Oct 12). Saturday helped reassure me about being in the COMP heats.

[moosedahgoose]

Been a rough week but here are some photo updates. Got a tough DL/run planned tonight. A full (mock) decathlon tomorrow:

2 exercise
.75 miles
2 exercises
.75 miles
2 exercises
.75 miles
2 exercises
.75 miles
2 exercises
3.1 miles (5k)

Then hills on Sunday. Full body 3x5 (heavy) on Monday. 3 mile run + Boot Camp Tuesday. Then TAPER...

Photos (beers, fixin my moms car (noideawhatimdoing.jpg), a sweet dessert, back shot, and breakfast:

[moosedahgoose]

Race Day. Weathers lookin alright (fingers crossed it holds out).

[moosedahgoose]

Race Day. Weathers lookin alright (fingers crossed it holds out).

XPost: Race was very tough. I think I did really well, will update when they post full results with all heats (and with some in race photos).

Heres what I got - me with victory beer, actual victory beer and a quad shot (looks bad - and I was a rower at the University of Virginia (tattoo)).

[moosedahgoose]

3rd place!

[moosedahgoose]

Back at it. Decathlon over and done with. Need to pick a mid 2014 race to gear my training towards. Thinking of the civilian-military combine.

Did a decathlon/XFit WoD this morning (5, 5:00 AMRAPS) - still pretty sore. Going to hit up 5/3/1 2days (M, F) a week and add back in gymnastic on W.

Some pics from the decathlon.









Going to not track as "religiously," but still be aware of my macros and general caloric intake.

[moosedahgoose]

10/16/2013 - Wednesday

AM - Calisthenics WoD

5:00 AMRAP (x5) - varying exercises [push-ups, burpees, box jumps, lunges, thrusters, etc]

PM - Gymnastics WoD

.35 miles
5 p-bar transitions
.35 miles
5 handstand holds
.35 miles
planks/bridges
.35 miles
25 p-bar in/outs
.35 miles

Plan for Today:
Calories: ~ 3,000
Workout - PM - 2 x 45:00 @ 9:00 mile pace [10 miles total]

[moosedahgoose]

10/18/2013 - Thursday

PM - 60:00 run @ 8:57 mile pace - total of 7 miles with cool down.

Felt easy like Sunday morning.

Plan for Today:
Calories: ~ 3,000
Workout:

Lift (before the storm) - going to hit Dead, Bench, Row, Squat, MP (3x5 heavy) before I begin my M, F next week.
Also planning a push-up / pull-up / lunge pyramid afterwards.

Dinner last night: Shrimp Burgers with Artisan Nacho Cheese and bacon -

[moosedahgoose]

Decathlon Prize - socks, pull-string bag, gift card to Philly Runner ($50.00), nalgene, + some other goodies:

[moosedahgoose]

10/19/2013 - 10/20/2013 | Saturday & Sunday

Nice weekend. Attending some halloween parties.

Saturday Workout - Decathlon Style (w/ 40lb Sandbag)

Thrusters x50
Lunges x25
.5 miles
Dips x 100
.5 miles (w/ SB)
Squat-jumps x50
.5 miles

^Nothing too crazy - felt good overall. I have a 5k and a competition WoD afterwards this Saturday. Today also marks my return to 5/3/1 lifting.

[moosedahgoose]

Me destroying apple bobbing also:

[SoulZeppelin]

Strong flannel apple bobbing style.

Thay looks like a nice conditioning day fri - what was the comp WoD?

[moosedahgoose]

10/21/2013 - Monday

5/3/1 - 5+ - Dead/Bench

Dead:
280x5
320x5
365x12
320x5
280x5

Bench:
140x5
165x5
185x11
165x5
140x5

Row:
135x10
205x8
205x8
205x8
135x10

Supps: Calves 3x20 (w. 65 DB)

Plan for Today:
AM - 8x400m sprints + Spin Class
PM - Hill sprints x5 w/ burpees x10 (at top)

Eyesballs I made (mad rushed):

Strong flannel apple bobbing style.

Thay looks like a nice conditioning day fri - what was the comp WoD?

Thanks man. I'm gearing up for more competition training vs. strength (or a gentl blend of the two...). After I placed well (much better than I thought) in the Decathlon, I figured I'd approach more races of those sorts. My eyes are set on the Civilian-Military-Combine in 2014. 5/3/1 is awesome for my current programming.

The comp WoD is this Saturday. I am running a charity 5k first (to even the playing field). Then returning home to challenge a few friends. We will drive to a park 1.5 miles away from my house (where our respective sandbags will be). We will then run to my house, run back with the sandbags and complete 10 different events with said sandbags (with a .5 mile lap in between). Then return the sanbags home and run back to the park. Should take 1-2 hours. Then some beers, halloween festival and haunted house/hayride/maze/etc.

Sandbags (actually called sandbells):

[moosedahgoose]

10/22/2013 - Tuesday

Workout:

8x ~400m sprints (@ 10.3 TM pace)
+
30:00 Spin Class (pretty easy)

No PM.

Plan for Today:

AM - Upper Body (incline DB bench, pull-ups, cable flies, Pull-overs, skull crushers) + Lower Body Boot Camp (agility/conditioning)

Possible PM - gymnastics w/ .5 jogs in b/t

Weighed in @ 229.1 this AM

[moosedahgoose]

10/23/2013 - Wednesday

Workout:

Incline DB Bench:
50x10
80x8
80x7
80x6
50x10

Declin pull-overs:
75x10
75x10
75x10

Cable Flies:
50x10
60x8
70x8

Skull-crushers:
100x10
120x10
140x10

Pull-ups:
BWx10
BWx8
BWx10

Boot Camp:
Lunges, Burpees, Step-ups, Squats, Push-ups, Bosu work, shuffles, etc.

Plan for Today:
60:00 run @ 6.8mph ~ 7 miles w/ w/u