HELTH !

[mbasic]

8-28-2021 Sat am at globogym

--CLN PULL+ XTRA PWR POS FINISH--
...flat footed, staying over bar, etc
135(1+1)*3*2s
225(1+1)*3*2s
255(1+1)*3*2s
285(1+1)*3*2s
305(1+1)*3*5s

--PWR POS SN--
105*3*2
125*3*2
145*3
150*3
155*3
...no misses, all fairly decent.

--DB LUNGES--
55# * 5 * 3

I weighed 207.6 for a second after this.
The wife and I were talking to eachother about our co-weightloss. I was saying how I lost about 15-17 pounds already (2 months)....and that I'd be happy to lose about 10 more and just get under 200. She thinks SHE has 10 more to go, and somehow to her calculations I should be twice her weight loss so to speak. IOW, she finally said I need to lose another 20. (10 x I'm twice as heavy as her = 20). That would put me under 190....full blown body dysmorphia here I come! This is doubly hilarious, because even if I could get that lean (ain't ever gonna happen), I would have a six pack and be pretty cut....she would in turn freakout, and think I was going to start cheating on her. This happened the last time I went from 238 to 193 about 12-15 years ago....(except for the six pack part, I didn't have much muscle on my frame back then). When I lost all that weight she got paranoid.

[mbasic]

8-29-2021. Sun am at globo.

Weighed 206 after morning coffee and dog walk. After workout was 205.6....i drank from the fountain quite a bit as I knew I was in a relatively deep fast.

Last meal was 1:45 pm yesterday, so this workout is going into an 18 hr fast.... I checked my blood beforehand. Gluc 75 / Keto 1.0. This was pretty good I thought because prior to this fast, I ate 4-5 times in a row with no fasting. I checked my blood after this "binge eating" (/s & lolz) and my glucose was 75 but ketones were non-existent. So it seems they rebounded fairly easy. Energy levels were fair during workout.

By the time I lifted, cleanedup, caught-up with my wife and ate it will be something like 22 hrs.

--SPLIT JERK FROM RACK--
135*3*2
160*3*2
185*3*2
205*3*2
215*3 ...lol wonky
...cued heel pressure in dip&drive after
215*3 much better
225*3*2

--CLEAN FR VEEY HIGH HANG(static)--
135*2*2
185*2*2
205*2*2

--FRNT RACK STATIC HOLDS--
x5 times w/ various 245-255 10-20 sec.

[mbasic]

8-30-2021 full rest.

=======================

8-31-2021 Tues early AM
...while the boy lifted at the globo.

It is impossible, IMO, to try to snatch/squat/clean while the boy lifts, especially in the AM like this.
I got to keep an eye on him and hurry things along.
"Upper body" or stupid-GPP stuff is the only option ... I wanted to snatch in a fresh state today; we'll see how my shoulders hold up later on today.

--CGBP: 185x 5r x 8s
--LAT PULLDOWN: 190x5; 175x 6r x 6s
--DB LATTERIAL RAISE: 25#'s x 8r x 4s

Also, this was at the end an 18 hr fast (2pm to 8am).
I was 210.0 this morning. Weight fluctuates about 3-4 pounds

--------------------------------

[mbasic]

9-1-2021 Wed -- TOTAL rest

Normally, this was supposed to be a 'light day', but I had no time really to work out.
Anyways, my knees and muscles were feeling a bit cranky, so that sealed the deal for
skipping today

===================

9-2-2021 Thurs

--CLN + JERK--
135x1x3
185x1x2
210x1x2
220x1x2
230x1x2
235x1x2 (106.575 kilograhamms)*
...1st time putting the clean AND jerk together for maybe a year or more.
...and only 2nd time doing jerks at all (rack jerks 5 days ago) for same time frame.
Missed zero. Recovery steps were correct, but I could tell some were a tad forward.
*Did rip's all time CJ PR no prob at all.

--CLN FR PWR POS + FSQT--
205(1+1)
210(1+1)
215(1+1)
220(1+1)
225(1+theta) ....caught cln fwds a bit, and had to sit a sec, then ground out the stand.....said fuck it.

--CLN PULL--
255x5x3

had intended to do more, but wifey wanted to eat lunch, so that was enough to convince me to leave. lolz.

Mark Rippetoe

Rip has been doing the two lifts as a part of his training since 1979. He was a competitive powerlifter, but snatched and C&Jed as a part of training with Bill Starr, having snatched 82.5 and C&Jed 105 as lifts that were not his competitive sport. Rip has been coached by Bill Starr, Tommy Suggs, Jim Moser, Dr. Kilgore, Glenn Pendlay, Angel Spassov, Harvey Newton, Mike Conroy, John Thrush, and many fellow lifters. Rip has coached the lifts since 1984. He obtained his USWF Level III certification in 1988 at the OTC in Colorado Springs with Mike Stone, Harvey Newton, and Angel Spassov on faculty. He obtained his USAW Senior Coach certification in 1999 at the OTC with Lyn Jones, John Thrush, and Mike Conroy.

Rip was invited, as an Olympic weightlifting coach, to the Olympic Solidarity course at the OTC in 2000. Along with Dr. Lon Kilgore, he taught both the USAW Club Coach course and the Sports Performance Coach course from 1999 through 2005. He has served as the president of the North Texas Local Weightlifting Committee of USAW since 2004. Rip has coached and participated in the coaching of James Moser, Glenn Pendlay, Dr. Kilgore, Josh Wells (Junior World Team 2004), the national and international-level athletes of the collegiate team at Midwestern State University and Wichita Falls Weightlifting, which was hosted and coached in the Wichita Falls Athletic Club from its inception in 1999 through 2006. Rip still actively coaches the sport on a daily basis here at WFAC, and the power clean and power snatch at seminars around the country every month.

https://www.wfac-gym.com/?p=1019

MBasic

MBasic has been doing the two lifts as a part of his training since 2011. He played some high school football, but snatched and C&Jed as a part of training coached by himself, having snatched 97 and C&Jed 120 at lifts that were not his competitive sport. MBasic has been coached by no-one is person, and mostly learned from trolling on the internet. Mbasic has coached the lifts to no-one, including his own son, because MBasic is not an idiot. Mbasic obtained no certifications whatsoever, but has a better grasp of the technical mechanics of the classic lifts than Mark Rippetoe"

[mbasic]

9-3-2021. Fri.

Fasted 20 hrs. Ate lunch
Ate two big hamburgers
Kale salad. Nuts, coconut snack thing
12 oz sparkling water.
More water w/ creatine
Weighed 210.4 afterwards.
Officially at/under 210.

--PWR SN--
100*3*2
120*3*2
130*3
140*3
150*3*3
...best pwr snatch w.o. ever probably....not weight-wise, but technical-wise. All were smooth, balanced, and fast (for me).

--PP--
135*3
165*3
190*3
215*3
225*2 ...did not try 3rd, way too tired

--HBS--
135*3
185*3
235*3
265*3
285*2....Felt too leany and fucked, so quit. Son's FB game soon...didn't want to be rushed.

===============

9-4-2021. Sat AM

207.4 in AM after my coffee and before BM.

-- HBS --
135*5*2
225*3*2
250*1*2
265*5*3

--RDL--
225*5
250*5
275*5*3

--BAD GIRL MACHINE--
140*10
150*10*3

[mbasic]

9-4-2021. Sat PM
f'ing around while the boy lifts..

Between sessions, did some light yard work for a couple hours. Weighed 203.4 after (what I thought was) rehydrating ...yikes!

--INCLINE DB PRESS--
50's x 5
75*5
85*5
95*5
95*3
80*6
80*7
Doing the hundees for 3s x 8r seems like an admirable goal. Note, the bench set at #3 incline is steeper than the incline-BB station.

--NG CG LATPULLDOWN--
160*6
175*6
190*6
175*6*3

--UPRIGHT ROW--
95*5*5
.... horrible

--PEC FLYE MACHINE: 100*10*4
↑slow superset with↓
--REAR DELT FLY MACH: 100*8*4

The Boy plans to do lower body tomorrow. Fuck.... I'll do "Core" and calves and forearms or something.

[mbasic]

9-5-2021 sun

--BB TORSO TWISTS--
45*10; 65*10; 85*10; 105*10

--CRUNCH ABZ MACHINE--
50*12; 75*10; 85*10; 75*10*3

-- CALVES ON LEG PRESS--
A bunch of sets, but did 8's

--FOREARM THINGY--

=====================
9-6 Mon.

Carby late lunch yesterday.
(Bread/toast/naan stuff)
Then no carb/high fat/mod. protein dinner last night.
@16 hrs fasting BM in AM....206.2. then worked out


--VERY HIGH HANG SN--
100*3*2
120*3*2
140*3*2
155*1,1,X (rearward miss...odd)
155*1,1,X (fwd miss)
155*3 good
165*X,1,1 (a jumped-fwd miss)
165*3 good
165*3 good

-- CLN +:FSQT--
Trying to do the Fsqts as fast as possible....
165(1+2)*1*2
205(1+2)*1*2
220(1+2)
225(1+2)
230(1+2) @grindy

....then some carb-unch at 2pm (was a 20 hr. fast) with Mom.

[mbasic]

9-7-2021 Tues PM at Globo

--SN HI PULL FR BLKS--
135x3x2
165x3
185x3x2
195x3x2
205x3x5

--PC + JERK--
135(1+2)x1x2
185(1+2)x1x2
205(1+2)x1x2
215(1+2) only 1 set

================================

9-8-2021 WED am w/ the boy at globo

--INCLINE PRESS-
w.u.
230x4 ...this is too heavy
205x8 @10
185x8x3

--ONE ARM SEATED CABLE ROW w/ CRISSCROSS ACTION--
165x6x5

=================================

[mbasic]

9-10-2021. Fri

Terrible SN day. All reps seemed wonky

--SN--
115*3*2
135*3*2
160*2*2
(all warmups were wonky)
180*1&X
180*2 (just ok/bleh)
185*2
190*X&X
190*1&X

--SN PULL--
slight DKB & staying flat-footed at end.
255 * 5r * 6s

...these all looked fairly fast even though they felt like dog doodoo at first. I need to start pushing the strength movements more ....

Of course, diet and fasting might be fucking with me. This was is the middle of a 28 hr fast. Broke fast Fri at 6pm.

=============

9-11-2021. Sat

Bad clean day. Everything felt hvy

--CLN + JERK--
135*1*3
185*1*3
210*1*3
220*1*3
225*1 good
225*1 but a on-toes-catch, sat in clean
225*1 good; grinding the standup now
225* clarked it

I could my legs were tired from yesterday. Today fucking sucked, should've rested.

I ate at a normal frequency for 3-4 meals then started another 24 hr fast. Huge fancy steak dinner celebrating wife bday.....so figured do another day while my gut was packed up.

[mbasic]

9-12-2021 Sun

Quick upper body thing

--BENCH--
225x5x4

--BENT BB ROW--
185x5x5

--DB LATERIAL RAISE--
25's x 8
30x8
25x8x3

======================

9-13-2021 Mon
Lifted when boy lifted.

--HBS--
135x5x2; 225x3x2; 250x1x2
275x1
275x2
275x3
275x4
275x1
225x6x3

--PWR SN--
95x3x2
115x3x2
135x3x2
145x3
150x2

....oh, and this is about 18 hrs into a fast.
Gonna shoot for at least a 24 hr fast today.
EDIT:
yep, made it to 24 hrs.
Glucose 65; ketones 1.5; GKI 2.41.

Broke fast with:
-(2) avocados.
-One grassfed hamburger patty.
-Quite a few macadamia nuts.
-Some of wife's pickled radishes.
-Some mozzarella cheese.
-1 tbls of almond butter.
-(3) packets of roasted seaweed.

This is pretty keto adherent....
Mostly fat. Moderate protein. Very low carb.

[mbasic]

9-14-2021 Tues Rest. Ate 2 times evenly spaced. sorta keto compliant.

====================

9-15-2021 Wed

Early AM fucking around while boy lifted.

--INCLINE BENCH--
225x5x3
...had to rest a bit longer, but did these.
Last rep was @10.

--SEATED CHEST SUPPORT ROW MACHINE--
210x5x5

--OHP--
138x8x4

I plan to fast 24 hr today ... 4 pm to 4 pm.
Did only 20 hrs so I could eat along with my wife.
Gluc=65; Ket=1.2; GKI=3.0

I want to say weight seems to be stuck at 206-207.....but its only
been about a week that I recall.

- - - - - - - - - - - - - - -

PM Session.

Felt super tired after my 2nd meal.
The chilpotle part was very keto .... but then I had a protien bar, than only has a bit of carbs.
Felt very lethargic and sleepy afterwards in gym ... no energy.

--CLN DL--
135x5x2; 225x3x2
275x3x2
325x1x2
325 x 3 x 5

--PWR CLN + JERK--
135(1+2)x1x2
185(1x2)x1x7

[mbasic]

9-17-2021. Fri

HBS--
...was making my left knee pop really bad with the bar.
Also, I've noticed some swelling and stiffness at the back of that same knee....So aborted

--CLN--
...this doesn't seem near as bad.
135*3
185*3*2
205*3r * 5s
...fuk triples. These were much cardio

--LEG EXT.MACH.--
130*8*2
150*8
170*8*3

--LEG CURL MACH.--
100*8
120*8 ..jeezus, the boy has strong hams
100*8*2

============

9-18-2021. Sat

--DB INCLINE PRESS--
30*10; 60*5; 80*3
90#'s * 5r * 6s

--FAKE CHINUP PULLDOWNS--
150*6; 165*6
180*6r * 5s

--UPRIGHT ROWS--
95*5
95*8r * 3s
....so weird I can't UpR any weight. I used to kill these in my 20s.

--TRICEP PUSHDOWNS w/ROPE--
50*8*5

--INCLINE DB PEC FLYES--
...slower incline than the prev presses
25*10
35*8; 40*8; 45*8

--LAT. PULLDOWNS--
175*8*2
160*8*2

[mbasic]

9-19-2021. Sun AM

-HBS--
knee still feels weird. Popping!
Did all manner of warmups, empty bar, 135, paused, not paused, fast, slow, etc
Aborted.

--FSQT--
A ton of 1-3 reps with 135, 185, 205
...still pops.
225*3r * 5s

--SN.PULL--
135*3; 165*3; 185*3; 195*3
205*3*4

--SN SLO PULL (DL)--
275*3*3

Weighed 204.4 this afternoon.
Ate 3 meals Saturday, and one of those were some garbage at a new Vietnamese place...was bad. Some carbs. Ate wife's meatball thing for dinner at 8pm....some carbs in those meals.

So gonna try to fast 20-22 hrs on Sunday....see what happens.
EDIT: this^ went well. Only 20 hours but: 71 GLU; 1.3 KET; 3.0 GKI

---------------------

9-20-2021 Mon.
Did 16.5 hrs: 85 GLU; 1.0 KET; 4.72 GKI
Ate twice in quick succession after this.
204.4 on house scale; ~203 at work-scale later on.
...will try for 20 hours tomorrow.
Then I think I'll eat normal on Tues

[mbasic]

9-21-2021. Tues

Ate normal today .

--HBS--
knee still popping.
135*5*2; 225*3*2; 250*1
255*5*5

--PWR CLN + PWR JERK--
135(1+1)*1*3
190(1+1)*1*2
210(1+1)*1*7

[mbasic]

9-22-2021 Wed early AM

...f'ing around while boy lifts

--BENCH--
235x5; 225x5x4

--BENT BB ROW--
195x5r x 6s

--OHP--
145x8x3

[mbasic]

9-23-2021 Thur

some random shit cuz I got the results on my phone just now.
On a whim, I got my Vitamin D levels tested: 63.1 ng/dl ... so fairly high.
The testing lab was next to the Indian restaurant .... the wife and I were eating there and talking about the Vit.D-vs-C19 studies and saw the testing place and figured what the hell ???

I'm in the middle of a 24 hour fast. (hr#22 rn).

I did 18 hrs and then had some MCT-bulletproof coffee elixir shit; plan to go to 24 and retest.

I actually tested blood levels at hour#17 and was not impressed: 89 gluc / 0.4 ket @ 9:00 am ....
... so maybe "dawn effect"? (gluc should be lower normally; higher gluc blunting the ketone production).

EDIT: oh ! and weighed 202 at the work scale ... "I'll allow it!"

EDIT2: 24 hr fast complete: Gluc 85; Ket 1.9; GKI 2.49

Might be my only meal ..it's late afternoon already.
7 eggs over easy-ish
2 smaller avocados
A ton of saurkraut .
3 tbls almond butter
A small chunk of mozzarella cheese
Maybe 8 oz milk.
--------------------------------
PM after meal

--CLN DL/SLOW PULL--
135*5
225*3
295*3
315*3
335*3
345*3
295*5r * 3s

--SN FR. PWR POS.--
95*3*2
120*3*2
145*3*2
155*3*3 ... missed rep3 on set2

[mbasic]

9-25-2021. Sat.

This was around hour-18 of fast.
I ate with boy afterwards at hour-20.5.
204.8 after working out.

--HBS--
135*5*3; 215*3*2
260*5*5

--RDL--
135*5; 225*5
275*5
285*5*2

--BLK PWR CLN FR. ABOVE KNEE--
135*3*2
160*3*2
185*3*2
195*3
200*3

---------------
Later in PM w/ the boy.

--ABZ KRUNCH MACHINE--
75*12; 100*F
75*12*2
75*10
75*6
50*12

--CALVES, STRAIGHT LEG--
Just BW standing one leg
*10*6

[mbasic]

9-26-2021

...after yesterday's fast, I ate 3 times in quick succession, then I went for another long one (fast).

--RACK JERK--
145*3*2; 175*3; 205*1; 205*2
230*2
240*2
245*1&X
245*2
245*X ...meh

--PRESS IN SN--
65*5
95*5
115*5
120*5
125*5
125*3...too wobbly, so stopped

--HIP SN HIGH PULL--
115*5
135*5*4

This w.o. was at hour 18 of a 24 hr fast.
After w.o. I weighed 204.8.

At around hr 17, I did MCT-coffee.
And then again at hour 21 I did some straight MCT.

...at end of fast was at 2.5 ketones. Glucose 60. GKI 1.33. That's the highest ketone level I've ever had and the best GKI.

[mbasic]

9-27-2021 Mon ....was supposed to lift, but no time.

I did a 16 hr fast and had decent numbers: 1.0 ket; 76 gluc
I ate 3x in quick succession.

===================

9-28-2021 Tues ... At some foreign gym while I was travelling down south.
Had elieko Xfit bar and cheap Eleiko rubber plates with silent platforms.
"No dropping allowed" ...which may have derailed the top set of power snatches...
as holding onto the bar the entire set and doing semi controlled lowering kinda sux.
I wind up not letting go of the bar at all, even when its on the ground again, and just reset my back and go again.
That, and my legs were probably gassed after the SNDL's of course.

--SN DL/SLOWPULL--
135x3x2
205x3x2
255x1x2
275x1
295x3x5

--PWR SN--
95x3x2
120x3x2
140x3x2
150x3
155x3 ...failed 3rd rep, morphed into a full snatch which a dropped fwd.

--PAUSED SPEED SQUATS--
155x5
205x5
225x5x3

I fasted about 18 hours. Ate about 2-1/2 hours after working out. No blood numbers taken.

============================

[mbasic]

9-29-2021 Wed AM w/ the boy ...

--BENCH: 235x5x4
--LAT.PULLDOWN: 175x5; 205x5x5
--DB LATERIAL RAISES: 25#'s x8x5

...I'm actually surprised by that 235*5*4 on bench....it wasn't so hard and I haven't been benching that often.
Looking back when I was TM'ing in 2014.... My bests were 255*5*5 & 270*3*2 at around 217-18 BW.
I wonder if I could get back there?

NOTES:
I was a couple pounds heavier on the scale at 207pm - 206am ... things maybe stalling
... but funny, I noticed the bio-impedance thing which I normally totally ignore, read 9.9%BF ....I know its wrong, but its never ever been THAT low: a single digit number. The thing must work to some degree, usually it reads 19-point-something to 26-point-something when I'm more porky. When I've lost weight before, I noticed it dropped to 13-point-something to 20-point-something .... something like that.
Its funny too, it's terribly consistent from the standpoint that it always reads 4 to 5 points lower in the evening than first thing in the morning.
Morning is always ~5 points lower. Once, again, I know its totally wrong, but the general trend might be something to point to ... ¯\_(ツ)_/¯

Today I worked out, if you can even call it that, at ~16 hours ... I will likely eat at around the 20 hour mark.