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  1. Replies
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    Bastardized 5/3/1 cycle 6, week 3 (5/3/1, 8/6/3, (Press/Deadlift)

    Repeat from a month ago. Failed on last set of trap bar dead lifts. Will need to reset. I told myself I would switch to Olympic bar dead lifts going forward if I ever failed, so now is the time. I...
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    The important thing is to have some glycogen...

    The important thing is to have some glycogen stored in your muscles when you work out. I like to eat almost all my carbs after a workout or in the evenings. That timing seems optimal for recovery.
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    Bastardized 5/3/1 cycle 6, week3 (5/3/1), Workout A (Squat/Bench)

    Another repeat from 4 weeks back,,.

    5/3/1 programmed exercises (5/3/1 week):
    Squats - pyramid 5x180# 3x205# 2x230 3x205# 7x180#
    Bench press - pyramid 5x145# 3x165# 2x185# 3x165# 8145#
    ...
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    I've shifted "accessory" exercises to 8/6/3 and...

    I've shifted "accessory" exercises to 8/6/3 and that has worked out well -- Hammer pull-downs and rows as well as snatch-grip dead lifts. Before that I was doing more of a 5/3/1 for most everything....
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    Bastardized 5/3/1 cycle 6, week 1 (5/5/5, 8/8/8), (Press/Deadlift)

    Repeat from a month ago.

    5/3/1 programmed main exercises (3/3/3 week):
    Overhead press - pyramid 3x90# 3x100# 3x115# 3x100# 10x90#
    Trap bar dead lift - 3x250# 3x295# 54x320#

    8/6/3...
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    I do like like to do what you do -- but only once...

    I do like like to do what you do -- but only once a week. I think there are benefits to getting your heart rate up for 20-20 minutes once a week. Most primal folks don't do that though.
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    I've been doing the no soap, cold shower thing...

    I've been doing the no soap, cold shower thing for more than a year. One thing I noticed is that I am much more sunburn resistant than before. I can be out for 2-3 hours in the California summer noon...
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    Bastardized 5/3/1 cycle 6, week 2 (3/3/3), Workout A (Squat/Bench)

    Another repeat from 4 weeks back,,.

    5/3/1 programmed exercises (3/3/3 week):
    • Squats - pyramid 3x170# 3x195# 3x220 3x195# 8x170#
    • Bench press - pyramid 3x135# 3x155# 4x175# 3x155# 12x135#
    ...
  9. Thread: Sprint DAY

    by miata
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    Some people don't like any kind of...

    Some people don't like any kind of instrumentation. I actually like monitoring heart rate and review the results after my sprints just like I do after long bike rides. I also like seeing how high my...
  10. Thread: reps sets rest

    by miata
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    I only superset with opposing exercises --...

    I only superset with opposing exercises -- specifically bench/rowing machine and press/pull-down machine. I try to stick to around 3-4 minutes between main exercises (bench and press) and insert the...
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    Alcohol in the evening bothers my sleep since...

    Alcohol in the evening bothers my sleep since I've gone Paleo. I've also discovered that I have a pretty serious wheat/gluten intolerance. Drank a bunch of beer in Germany two weeks ago and my...
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    Sticky: Amazing Benson. These are the kinds of results...

    Amazing Benson. These are the kinds of results that inspire others. I'm definitely going to share this link with friends.
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    Hmm. The one I ordered from Amazon for personal...

    Hmm. The one I ordered from Amazon for personal use was 45 pounds. I just assumed they all were. Now I'll have to check, but I've lifted 330 (or 340?) for 3 reps in the past -- and wasn't near that...
  14. What is health? Feeling good, living long, being...

    What is health? Feeling good, living long, being injury/illness free, ability to be active? Different people think about health differently.

    If you want to climb mountains it would not be...
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    My big goal is to reach 210 pounds -- I'm 200 now...

    My big goal is to reach 210 pounds -- I'm 200 now and was 180 six months back. 210 takes my BMI from "overweight" to "obese." In reality I'll probably have to get to 220 and then drop 10 pounds of...
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    Whey is most effective right after a workout. I...

    Whey is most effective right after a workout. I do lots of eggs in addition because: they're tasty, portable (boiled), great nutrient profile in the yolk and relatively low cost protein for a whole...
  17. Thread: Top Superfoods

    by miata
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    The nutrient high density stables in my diet are:...

    The nutrient high density stables in my diet are:

    cage free hen eggs
    cold water fish (salmon, sardines, etc.)
    oysters
    liver

    baby power greens (kale, chard, spinach, etc.)
    berries
    cocoa...
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    Bastardized 5/3/1 cycle 6, week 1 (5/5/5, 8/8/8), (Press/Deadlift)

    Today was mind over matter. After a two week break I repeated 5/5/5 for the same cycle. The toughest was the last set of the trap bar dead lifts with three 45# plates on each side (315#). After the...
  19. Thread: Target weight

    by miata
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    I would try to reach a steady state % body fat --...

    I would try to reach a steady state % body fat -- maybe 11-13% In that state most of your visible fat will be around your waist.
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    I used to avoid them because it is so hard to...

    I used to avoid them because it is so hard to lift so little weight. I also though they would mess up my shoulder joints. Now that I've started doing them I think they are actually helping my...
  21. Thread: Okinawan diet?

    by miata
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    Everybody with a diet agenda claims that that...

    Everybody with a diet agenda claims that that there's is close to the Okinawan diet.:rolleyes:
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    Eric Heiden. Hate the guy. He has the record for...

    Eric Heiden. Hate the guy. He has the record for doing my favorite local climb -- 14:10 up Old La Honda Road, Woodside, California. My record is just below 24 minutes :-(.

    Maybe I should start...
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    I don't know how much magnesium is in ZMA, but I...

    I don't know how much magnesium is in ZMA, but I take Doctor's Best chelated Magnesium 200mg in the evenings and another 200 in the morning. Seems to help me sleep better.
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    I freeze giant bags of power greens from Costco,...

    I freeze giant bags of power greens from Costco, crush them in the bag and then add them too may smoothies. Greens never go bad in my refrigerator.
  25. Thread: Okinawan diet?

    by miata
    Replies
    28
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    1,786

    I always take those statistics with a grain of...

    I always take those statistics with a grain of salt. For all we know the Okinawan's may have better genetics, less stress, better air quality, more walking, etc. They may live a long time in spite of...
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