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Tales of the Hunt - Apex Predator's Chronicles

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  • Tales of the Hunt - Apex Predator's Chronicles

    Vitals:

    29 years old

    5'10"

    Very roughly 200lbs - not really trying to significantly add or lose weight

    No underlying health issues

    Goals in order:

    1. Health
    2. Strength
    3. Longevity
    4. Appearance (mostly for indirect reasons)

    My diet is closer to PaNu by Kurt Harris than Primal. I eat dairy regularly and do not consider it a cheat. I eat some starches, i.e. potatoes and white rice and generally do not consider them a cheat. I don't eat much fruit.

    I eat a lot.

    Supplementation:

    Plant-based multis
    Fish Oil
    D3+K2
    Mg(sometimes packaged with Calcium)

    Exercise:

    Intentional workouts are almost always heavy barbell training. Sometimes I sprint, and I'm generally pretty active. Both my jobs involve moving around a lot, with some repetitive light lifting.

    Journal Notes:

    My entries will be sporadic, with likely more workouts posted than diet.

    My goal is to have a place to record a rough snapshot of my life from a Primal perspective, and to bounce ideas off of like-minded people without having to explain my version of the lifestyle every time.

    I'm also a personal trainer who uses(or at least tries to use, people are stubborn) primal with my clients. So this will also be a place to discuss that, to a degree.

    Comments and critiques are always welcome, and while I will argue with you, you won't hurt my feelings.
    Lifting Journal

  • #2
    Squats:

    Warm-ups:
    135x5
    185x5
    225x5
    Work Sets:
    275x3
    315x3
    355x3

    Last set of squats was slightly easier than expected.

    Hise Shrugs (progressing slowly on these to minimize stress-biofeedback)
    225x5
    275x5
    315x5

    Did a ~10sec static hold at the top of squat position with 405

    Tried some single leg dumbbell Romanian dead-lifts I saw somewhere, but didn't like them.

    Will likely do a pretty-boy workout later.
    Lifting Journal

    Comment


    • #3
      Did a pretty-boy workout last Wed.

      Didn't work out on Sat as usual, due to cortisol levels.
      Lifting Journal

      Comment


      • #4
        Squats

        135x5
        185x5 - some tightness in left hip, stretched some afterward
        225x5 - still some tightness in the hip, feels like it needs to pop

        275x3 - still some tightness, not interfering with lift
        315x3 - diminishing hip tightness
        365x3 - minimal hip tightness - reps were grinding, not ideal

        Hise Shrugs

        225x5
        275x5
        315x5
        365x5

        Of course, the hip pops putting away the plates.

        Slight neck discomfort, I think bar placement wasn't ideal for one of the middle shrug sets.

        Will probably do a pretty boy workout later.
        Lifting Journal

        Comment


        • #5
          Strict Press
          45x5
          95x5
          115x5
          135x5

          Jerks
          135
          155
          175
          185
          205
          225
          235(failed)

          Pullups

          Wide Grip-3
          Normal Grips-5

          Chinups
          Narrow Grip-5
          Extra Narrow Grip-5

          Push Press

          135x10

          Will do prettyboy work out shortly.
          Lifting Journal

          Comment


          • #6
            Squats
            135x5
            185x5
            225x5

            275x3
            315x3
            370x3 Still not happy with speed here

            Some lingering hip soreness.

            Hise Shrugs

            225x5
            315x5
            405x5 ROM wasn't the best.

            Will probably do a prettyboy workout later.
            Lifting Journal

            Comment


            • #7
              Bench

              135x5
              185x5
              195x5
              205x5
              215x5 -kept it light

              Chins

              5
              5
              4

              2 Kipping pullups

              Will probably do prettyboy workout later.
              Lifting Journal

              Comment


              • #8
                Squat

                135x5
                185x5
                225x5

                275x3
                335x3
                375x3 - not pretty. Slow, grinding reps, depth may or may not have been perfect on last rep.

                Omitting Hise shrugs to hopefully facilitate recovery.

                Will probably do prettyboy workout later.
                Lifting Journal

                Comment


                • #9
                  Bench

                  135x5
                  185x5
                  225x5x3

                  Pullups
                  3
                  5
                  Chins
                  4
                  2
                  CNG
                  2

                  Prettyboy workout later.
                  Lifting Journal

                  Comment


                  • #10
                    Power Cleans

                    45x3
                    95x3
                    135x3
                    185x1x3

                    Presses

                    95x5
                    115x4
                    135x5x2

                    Will probably do prettyboy workout later.
                    Lifting Journal

                    Comment


                    • #11
                      Squats

                      135x5
                      185x5
                      225x5

                      275x3
                      335x3
                      380x2(failed on 3)

                      Progression broken.

                      Ate ~4000 calorie meal after lifting. 3000cal meal after last squat workout dramatically improved recovery.
                      Lifting Journal

                      Comment


                      • #12
                        After reading Practical Programming for Strength Training by Rippetoe and Kilgore, I realized I can use a better periodization for my resistance training. I will be using the 5 week hormonal fluctuation model to start.
                        Lifting Journal

                        Comment


                        • #13
                          Week 1

                          Squat-

                          135x5
                          185x5
                          225x5

                          275x2
                          315x2

                          Bench

                          135x5
                          185x5

                          205x2
                          225x2

                          Deads

                          135x5

                          225x2
                          315x2
                          365x2 (mixed grip...weak)
                          Lifting Journal

                          Comment


                          • #14
                            Week1 Workout2

                            Squat

                            135x5
                            185x5
                            225x5

                            275x2
                            315x2

                            Press

                            95x5
                            115x5

                            135x2
                            145x2

                            Jerks

                            135x1
                            155x1
                            175x1
                            Lifting Journal

                            Comment


                            • #15
                              Week 1, Workout 3

                              Squat
                              135x5x2 a little stiff this morning.
                              185x5
                              225x5

                              275x2
                              315x2

                              Bench

                              135x5
                              185x5

                              205x2
                              225x2
                              Lifting Journal

                              Comment

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