Third times a charm (Fierce 5 log)...

[-Lucifer]

Fronts felt goood. No forward lean, lots of stability and no wobbly knees. Back feels AWESOME and my flexibility has improved in just two weeks of really working on it.

Nice job, Cheap.

[pezking7p]

What kinds of stretching do you do aside from the lax ball? Good front squats is a hard thing to do. Consistency is king so just keep going.

Re: diet/weight. IMO hold tight on calories. You'll increase your burn rate as workouts ramp up and you start to add muscle tissue. Fighting through hunger is a recipe for cheating or falling off the wagon. Are you using any protein powders? Mine seems to fill me up. 5g of fiber per serving seems to help.

[Cheap5.0]

What kinds of stretching do you do aside from the lax ball? Good front squats is a hard thing to do. Consistency is king so just keep going.

Re: diet/weight. IMO hold tight on calories. You'll increase your burn rate as workouts ramp up and you start to add muscle tissue. Fighting through hunger is a recipe for cheating or falling off the wagon. Are you using any protein powders? Mine seems to fill me up. 5g of fiber per serving seems to help.

Staples in my diet:
Prots: Tuna, Cottage Cheese, Chicken, Steak
Greens: romaine, broccoli,

That is 70% of my intake, I skip breakfast and eat a 500-600 cal lunch and go big at dinner and have a snack sometime afterwards. I do have prot powder but try to use it sparingly, sometimes I am in the mood for it and sometimes not. If I am under on my prot goal for the day, I USE IT lol.

typical stretch routine is about 20 minutes:
start with 5-6 minutes of lax ball grinding in the lower back (2-3 minutes on each side), then go a psoas stretch for 2 minutes, then a hip flexor stretch for 4 minutes, then lying on my back and using bands to stretch my hammys for 2 minutes (increasing this daily by a few seconds) and finishing with calf stretches and heel cord stuff trying to fix whatever is wrong with my left calf/leg.

tl:dr
lax ball on back
psoas stretch
hip stretch
hammy stretch
calf stretch

I do this once a day, although I skipped the lax ball for 24 hours and did it again today and my back seems to have liked that...so maybe a break from it every now and then is good. I do another stretch that I can explain....I will see if I can find it, learned it from Kstar. Its difficult to describe and I have not been able to find the Mwod video it was posted in, but essentially is stretches the low back and glutes. You put one leg behind you (like a psoas stretch), then your other leg you bend in front of you and you lean into the bent leg. You will feel it where you low back and glutes meet as well as some in your hamms.

[Cheap5.0]

Thanks Lu! Almost no DOMs today either, I should have some more room to add weight to the bar.

[pezking7p]

I remember that stretch, or at least a variation of it....One leg behind, on the knee. Other leg up on a bench, bent laying on its side, as though you were trying to sit indian legged on just that one leg on top of the bench. Oh here's a pic. But I saw it with the front leg up on a bench.

[Cheap5.0]

I remember that stretch, or at least a variation of it....One leg behind, on the knee. Other leg up on a bench, bent laying on its side, as though you were trying to sit indian legged on just that one leg on top of the bench. Oh here's a pic. But I saw it with the front leg up on a bench.

[img]https://williamshealthgroup.files.wordpress.com/2011/05/province-ski-stretch-glute1.jpg[/im ]

Just like that, but I am to the point where I lay on the front leg and the back leg is mostly flat on the ground. That stretch is #2 as far as making my back feel good, but probably #1 for stretching glutes/hams which allows a better squat.

[Cheap5.0]

9/9/2016

Squat: 3*5 @ 135
Bench: 3*5 @ 155
Pendlay Row: 3*8 @ 65
Reverse Flys: 3*10 @ 20
Calf Raise / French press: 2*15 / 2*10 @ 40

Part b of this week, no change in weights. No weight sessions till Monday. I also start vacation today at 3sh, so I have that to look forward too.

[pezking7p]

How long is vacation? Going anywhere?

[Cheap5.0]

How long is vacation? Going anywhere?

Im "off" from later today through the 19th. I say "off" because I have to do a corp event tomorrow morning for a few hours then I am really off for the rest of the time. My new job gives me 3 weeks vacation, I have been taking long weekends all summer but they require I take 5 consecutive business days off...so here I am doing a staycation since my wife can't take any more time off.

[pezking7p]

Who the hell requires you to take off 5 consecutive days? Oh well. Enjoy it, I guess. Go pick some apples or fish or something.

[Cheap5.0]

Who the hell requires you to take off 5 consecutive days? Oh well. Enjoy it, I guess. Go pick some apples or fish or something.

Its common in finance. The general idea behind it is this: If you are doing something shady and keeping it to yourself, when you take a week off it might be long enough for someone else to notice and report it. That's the idea, I don't know of any case where that has shown to help...but I am not going to complain about paid time off.

On my short list for the week:
Go fish with my dad
Go fish with my dad and son
Go to the zoo with my son
Wake up early everyday and GET AFTER IT in my gym and in my studies
Go to the range with my dad, shoot some cans
Do some work on my wrangler, 300C

And go for a road trip/cruise a little in this:

[Squid24]

Us old farts gotta take it easy.

Speak for yourself....lol I hope I never get as old as you

[Squid24]

9/9/2016

Squat: 3*5 @ 135
Bench: 3*5 @ 155
Pendlay Row: 3*8 @ 65
Reverse Flys: 3*10 @ 20
Calf Raise / French press: 2*15 / 2*10 @ 40

Part b of this week, no change in weights. No weight sessions till Monday. I also start vacation today at 3sh, so I have that to look forward too.

Been lurking...

Your progress is coming along pretty nicely

[sooby]

nice progress here from a fellow fierce 5'er, in for the continued progress

[Cheap5.0]

Been lurking...

Your progress is coming along pretty nicely

Thanks, just trying to stay consistent is all. I have yet to really "feel" it the next day, but I know going slow is the only way to do it if I want to do it at all.

[Cheap5.0]

nice progress here from a fellow fierce 5'er, in for the continued progress

Thanks!

325*6 squat! Damn son!!! Even when I was really trying I think my best was 330*2 and I feel lucky if I were to get back to that point.

[Cheap5.0]

During my daily stretch (still in the learning process) I found a super painful, HARD part of my outer calf muscle on my left leg (the leg that I have had a lot of trouble with). I rolled on the lax ball and applied pressure to this for 2 minutes, it was god awful but I think I may have isolated the source of my left calf issue! My right calf did not have this same hard spot nor was it painful when I applied pressure to it. I don't know what the pain/hardness means, but its similar to the problem I had in my low back...so I am going to keep hammering this twice a day and see if it sorts out my leg issue.

edit: The part of my left calf I am refering to is about 3" below the knee, on the outside of the leg where "bulk" of the calf muscle is. Where it starts to taper into near the knee joint.

[Squid24]

Thanks, just trying to stay consistent is all. I have yet to really "feel" it the next day, but I know going slow is the only way to do it if I want to do it at all.

Slow and easy is the best way. Don't need to feel the DOMS....lol...but I still do today with my Friday lifts

Thanks!

325*6 squat! Damn son!!! Even when I was really trying I think my best was 330*2 and I feel lucky if I were to get back to that point.

He's a show off...lol...strong fukr is this one..

[sooby]

Slow and easy is the best way. Don't need to feel the DOMS....lol...but I still do today with my Friday lifts

He's a show off...lol...strong fukr is this one..

Says the "natty" king who has a wine cooler of every supplement known to man

[Squid24]

Says the "natty" king who has a wine cooler of every supplement known to man

Some driver said I should start my own Supp store from my house...lol.

Getting really hard to keep up with everything I have won, and review them properly . My Alpha Pro wrist straps came in yesterday...I likey

[pezking7p]

Sounds like a good plan. Usually when I get a hard spot I rub it until it goes away.

Speak for yourself....lol I hope I never get as old as you

U R one cheeky kunt m8 I swear.

[Squid24]

Sounds like a good plan. Usually when I get a hard spot I rub it until it goes away.


U R one cheeky kunt m8 I swear.

lol...

[-Lucifer]

[i mg]https://pbs.twimg.com/media/Cqqoa1XWYAAzrlB.jpg:large[/img]

Sweet ride; me gusta. Isn't it a high maintenance baby, though?

[Cheap5.0]

9/12/2016

Front squat: 3x5 @ 145
OH Press: 3*5 @ 70
Romanian DL: 3x8 @ 125
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 35

+10 on Fronts, still solid. No lean, elbow drop, knee wobble, etc...getting hard but not to hard.

[Cheap5.0]

Sounds like a good plan. Usually when I get a hard spot I rub it until it goes away.


U R one cheeky kunt m8 I swear.

Day 2 of "rub the hard thing till it goes away"...still hurts like a sonofabitch but so did my back for about a week until it got better.

[Cheap5.0]

Sweet ride; me gusta. Isn't it a high maintenance baby, though?

Its a lease, so I don't know lol. No my problem if it is

We just got it a few weeks ago, got almost $5k off because winter is right around the corner and apparently these dont sell when there is snow on the ground.

[Squid24]

Day 2 of "rub the hard thing till it goes away".

That's what my wife is for

[guy169]

enjoy following this one, keep up the good work

[Cheap5.0]

DOMS!!

I went from no doms to full doms in one workout.

Spending a few hours in a car today heading to a casino for my wife and water park for my boy.

Got 20 minutes of mwod work in, feeling a little better.

[Cheap5.0]

9/14/2016

Squat: 3*5 @ 145
Bench: 3*5 @ 160
Pendlay Row: 3*8 @ 70
Reverse Flys: 3*10 @ 20
Calf Raise / French press: 2*15 / 2*10 @ 40

Calf raise is better, I was able to get 6 + 9 on the left leg (more on the second set, which makes me think it needs to get warmed up and stretched out more). Squatting felt real good. Went to the optometrist today, maybe 20 years my senior. He said "Hey I can see you work out, what do you think of..." and asked a few questions. Felt good, "I can see" you work out.


Or he wants my digits.

Either way...