TRAINING/NUTRITION BLOG:10/10/13

[Jim B]

10/10

Starting a very easy protocol of barbell back squats (i.e. very light at this point). Some of you know that I don't use this exercise much and don't generally recommend these, since there are other ways to get the same results in about 95% of the people. It has been at least five years since I put a bar on my back, and I'll admit that even then it was only for short periods. Before those short stretches, it had been about 15+ years. The reason is because I have naturally strong and thick legs and never had to do much more for them than lots of martial art and some sprints now and then. 

Part of the reason also is that it is easy for me to go nuts with them. Yes they feel good, and you get such a charge off them it is hard not to go apeshit and start loading lots of weight on the bar. Lots of discipline is in order and I am not very good at that in my own training. Also, my legs tend to explode when doing any kind of weighted squats...like instantly.

But, a couple of my goals right now are improving my sprints, jumps, and breaking power production. The one big lift I pretty much leave out is the barbell back squat, and yet that is about most common go-to exercise any coach would recommend here. I just ran out of excuses not to do them. Hypertrophy can be avoided if I'm smart; injury can be avoided if I'm disciplined. So I started on a pretty light progression the other day. I can already feel a charge psychologically from them. They really do activate some things that nothing else does. 

10/10

11AM-

BACK SQUAT

2 X 5 @ 275

2 x 5 @ 250

445PM-

MIXED ROUNDS OF 24KG KETTLEBELL SNATCHES AND HINDU PUSHUPS. 200 REPS ON THE SNATCH AND 100 HINDU PUSHUPS (368 WEEKLY TOTAL).

10/09

16 TAEKWON-DO HYUNGS

10/08

BACK SQUAT

2 X 5 @ 275.

KETTLEBELL SNATCH TABATA SETS X 3. (168 REPS TOTAL)

NUTRITION: 10/10

7am-

200mg caffeine/green tea

745am-

1 tbsp coconut oil

a couple sample snack bars...one was an organic turkey meat snack and the other was a Tanka bar that was bison and cranberry. These are really, really good!

handful of raw almonds

fish oil

cod liver oil

10,000iu vitamin D

1pm-

1 tbsp coconut oil

big chunk of smoked salmon

5 eggs fried in coconut oil

cod liver oil

4pm-

1 scoop BSN HyperFX

630pm-

drank down a sample pack of 25gr whey protein isolate (not bad, but I usually avoid whey protein). 

930pm-

1 tbsp coconut oil

2 huge grassfed beef hamburger patties on a grilled portabello mushroom cap

huge spinach, kale and arugula salad with a whole avocado and homemade dressing

fish oil

cod liver oil

11pm-

Zn, Mg, B6, melatonin