Commanding My Body

[Commander]

Leg Day - Deadlifts

Cambered Bar Deficit Deadlifts
313 (plus 25) 363x5
388x5 - with belt

Snatch Grip Deadlift
261 (plus 20) 361x3
381x3 - with belt

Both deadlifts were supersetted with

Rack Cleans - 5 pin (just above knee level)
80x3

Farmers Walk - http://www.youtube.com/watch?v=qtWzhDNLuvo
314 (280 pounds of weight plus 34 pounds for the implements)
80 feet up, grip failed, 80 feet back
274 - same as 314

Good Morning
60 (plus 20) 160x5, 170x5

[misterjaydubyoo]

Originally Posted by Commander

Leg Day - Deadlifts

Cambered Bar Deficit Deadlifts
313 (plus 25) 363x5
388x5 - with belt

Snatch Grip Deadlift
261 (plus 20) 361x3
381x3 - with belt

Both deadlifts were supersetted with

Rack Cleans - 5 pin (just above knee level)
80x3

Farmers Walk - http://www.youtube.com/watch?v=qtWzhDNLuvo
314 (280 pounds of weight plus 34 pounds for the implements)
80 feet up, grip failed, 80 feet back
274 - same as 314

Good Morning
60 (plus 20) 160x5, 170x5

Nice work....I like your farmer's walk apparatus....we are going to build one as well. I def need it to increase my grip strength and help my forearms grow.

[Commander]

Originally Posted by misterjaydubyoo

Nice work....I like your farmer's walk apparatus....we are going to build one as well. I def need it to increase my grip strength and help my forearms grow.

Thanks, I think the apparatus is pretty solid. We'll see how it holds up over time. I am also hoping for some forearm growth out of them.

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Diet Question for anyone with the knowledge:

Why would my bodyweight be lower the day after a refeed?

Here is the scenario, the last few days I was 187, then the morning of the refeed I was 185. So I was clearly depleted going into the refeed, I thought for sure there was going to be a weight rebound up to 187 or higher simple due to the extra glycogen and water from all the carbs I ate on my refeed day.

Well, I woke up today (I refed yesterday) and I weighed 184! A pound lighter than before the refeed and 3 pounds lighter than I had been weighing. Crazy.

Daily carbs up to 430g from 229g. Workout carbs went from 92g to 136g. So that is 255 extra grams of carbs. Calories were nearly 1000 higher than normal. The extra carbs came from oatmeal.

I would live to hear people's thoughts.

So today I haven't been strict on my diet, I added in some higher GI carbs (cheerios, toast, sweet potato fries) that I wouldn't normally have. I just figured 184 was too low too fast so I might as well refeed one more day and see what happens.

[superbilt]

Diet Question for anyone with the knowledge:

Why would my bodyweight be lower the day after a refeed?

Here is the scenario, the last few days I was 187, then the morning of the refeed I was 185. So I was clearly depleted going into the refeed, I thought for sure there was going to be a weight rebound up to 187 or higher simple due to the extra glycogen and water from all the carbs I ate on my refeed day.

Well, I woke up today (I refed yesterday) and I weighed 184! A pound lighter than before the refeed and 3 pounds lighter than I had been weighing. Crazy.

Daily carbs up to 430g from 229g. Workout carbs went from 92g to 136g. So that is 255 extra grams of carbs. Calories were nearly 1000 higher than normal. The extra carbs came from oatmeal.

I would live to hear people's thoughts.

So today I haven't been strict on my diet, I added in some higher GI carbs (cheerios, toast, sweet potato fries) that I wouldn't normally have. I just figured 184 was too low too fast so I might as well refeed one more day and see what happens.[/quote]


I have no idea but I hope that happens to me after the buck double and bacon cheeseburger I had for lunch and the cake I had after it lol. \

The only thing I can think of is water weight or if you weighted yourself at a different time.

[bigbear6708]

commander, whats your workout shake looking like? you utilize 96 grams of carbs on a cut...thats what I use normally..lol, am i too low??

[Commander]

Originally Posted by superbilt

I have no idea but I hope that happens to me after the buck double and bacon cheeseburger I had for lunch and the cake I had after it lol. \

Good luck.

Originally Posted by superbilt

The only thing I can think of is water weight or if you weighted yourself at a different time.

Yeah, I just assumed I would retain more water after those carbs. I weighed myself at the same time, immediately upon waking.

Originally Posted by bigbear6708

commander, whats your workout shake looking like? you utilize 96 grams of carbs on a cut...thats what I use normally..lol, am i too low??

32g Malt, 54g Dex and a few carbs from the whey (and 2 tspn BCAA, 1tspn Creatine and some sodium). On refeed day it was some extra dextrose for 32g Malt, 95g Dex.

ABC PWO calculator (from when I was 200lbs and around 180 lean mass - well I probably had less lean mass than that, but that was the number I used for the calculator) gave me:

1.7 litres water
44g protein
90g carbs

So my normal carbs were right inline with ABC's recommendation. I don't think I would decrease this even on a cut. I might decrease carbs at all other times of the day but para-workout seems like a great time to ingest a bunch of carbs.

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Off Last Night

Mowed grass, weedwacked, my children and I organized their outdoor toys into throw away, give away and keep piles, then I organized my shed. It took forever. But it was worth it, my 5 year old was especially excited to clean off the toys we were giving away. He wants some other kids to enjoy them.

[superbilt]

You must be able to tolerate carbs well. I never use more than 20 on a cut and it is from milk.

[Commander]

Originally Posted by superbilt

You must be able to tolerate carbs well. I never use more than 20 on a cut and it is from milk.

I think you're right.

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Push Day

Seated OH Press
110 (plus 10) 150x3, 160x2 - Ughh, hit a wall, may have to deload this exercise
120x10

Dips
BW (plus 15) BW+75x5, BW+85x5
BW+30x15

Deloaded Skull Crusher
70x10, 8, 7

Face Pull
50x13, 10, 8

Jump Rope
10 x 1 minute intervals

[Commander]

Got some poison ivy on my face, I look like the Phantom of the Opera, awesome.

Pull Day

Pullup
BW (plus 15) BW+60x3, BW+70x3
BW+20x10

T-Bar
120 (plus 10) 160x5
125x13

Inc Curl
23x11, 6, 6

Ab Wheel
BWx17, 11, 10

Jump Rope
5x1 minute interval

Heavy Ropes
Tabata Style - 20 seconds on , 10 seconds off - 4 minutes total

I felt like I was going to puke after that. Sweet.

I am really liking the heavy ropes, felt great for shoulders, lats, grip and core.

[Commander]

Face continues to be red, swollen and itchy. Can't wait 'til it goes away.

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Leg Day - Top End Deadlift

Hang Clean
60x3 - several sets
80x3 - several sets

Rack Pull - 4 pin, knee level
356 (plus 30) 416x3 - added straps
446, 476x3
506x3 - added belt
526x2 - nothing left, PR for 2 reps

I might change the depth next time I do rack pulls and stand on some plates to make it slightly below knee level.

Iso Deadlift - deficit deadlift to knee level, then pull against pins for 10 seconds
256, 266, 276x10 seconds
286x13 seconds

Step Ups - this is an awesome exercise
140x10, 10, 15

Outside Medley:
234 lb farmers walk, 200 ft total (100 ft one way)
77 lb tire drag, 200 ft total (100 ft backward, 100 ft forward) - this was too light
Some push ups

Rest until I catch my breath, repeat twice. At 234 lb, I was able to hold the farmers walk implements for the entire 200 ft, the 100ft turning point was really hard, but I prevailed. Next time I will go heavier on the tire drag. Final round I went about 200ft each way for the tire.

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3 hard days in a row, looking forward to a day of rest tomorrow.