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you do any ankle mobility stuff preworkout?

rice always makes me bloated.....never fails. i love whole wheat pasta....much bettero in my opinion

Just lots of bw squats, goblet squats. Hanging on to the squat rack and squatting down as deep as possible. Some leg swings (I dunno what they are called but they loosen up the groin) Etc.

I'm trying the whole wheat pasta so we'll see how that goes.

IW

I looked through the mobility stuff you posted in the general section. I do the side to side leg swings, and the "wipeout squat" I think its its called. I think I'd like to try the "squat to stand" and I'll also throw in some ankle mobility.

The only thing that makes me wonder is the fact that my soreness seems to be on the sides and not in front and behind.

IW

Wednesday Nov 18th/2009

Seated DB Shoulder Press
20lb x 8
30lb x 5
40lb x 3
50lb x 1
60lb 5x5

Well this was heavy as shit but I finished. Pretty happy about it.

Deads
bw squats 2x5
mobility work
60kg x 5
100kg x 3
120kg x 2
137.5kg (~303lb) 5x5

I finally figured out why people flex outwards with their feet. Glute activation! I was planning to hit 140kg today but my buddies didn't end up coming today so I thought I'd hit an intermediate weight. I'm glad I did because it was a pretty heavy pull.

Pull Ups
bw 5x5

I really die off in the last 2 sets but I did complete.

EZ Bar Curls
75lb 3x8, 1x7

Thoughts

Well I switched all the rice out to pasta and I think my body is thanking me for it. I feel alot better all around. Hopefully by friday my weight has stabilized and we'll see where I'm really at.

I picked up some supps today. I got some ephedrine, some caffeine, and some fish oil. I already am taking a multivit, protein powder in the morning, and gainer right after the gym. I'll pick up some aspirin to go with that ECA stack soon.

I'm kind wondering where to go to next. This is my 6th week on the 5x5 and I think my body will need a deload soon. I'm thinking about just taking a week to hit some reasonable singles as sort of an acclimation week and also a volume deload. Then the next week go for maxes on everything. Any thoughts?

I think I would then like to follow that up by switch to a 5x3 style program. I think less volume while trying to lean out is probably a good idea.

All thoughts or criticisms(sp?) welcome.

IW

If you haven't had a deload in 6 weeks I think you should take one before you burn out . I have figured out that I can't go longer than 4 weeks without a nice deload and I always come back strong.

Coming back with a 5x3 is a good idea. Ever think about doing the 5/3/1 program ?

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I have heard lots of good things about it. Thats what you're doing, correct?

I dunno, I kinda wanted to do one more week because I think that's where I will reach my peak on bench and maybe squats and deads will be getting real close too. I was kinda under the feeling that I should "get while the getting is good." I guess if I take it too far I will only be more behind in the end.

*edit* Just thought I should add that I am now starting to split open a pair of dress pants right down the side seams. lol The pocket hooks in right about where my thigh is thickest and well... dress pants material is not stretchy. I thought it was kinda cool that I could actually building muscle while leaning out a bit. *edit*

IW

Deloading will never hinder your workouts . So if your scared to do it because you think your going to peak with your bench , don't. If your program with deload is done proper it will be awhile before you peak....Just ask Hops about that he's always bustin PR's.

Well I'm officially still having trouble with this diet. I don't know if its still residuals from before or if its what I'm eating now.

I'm now taking fiber 3x a day (recommended dose)
(5) 30g servings of spinach over the day
and just started taking a digestive enzyme today.

I think I'm going to take 2morrow and the rest of the weekend off the diet. I will keep taking the fiber and the enzymes. I'm also thinking about adding the cals back in slowly. This could go well with the deload. I was thinking of dropping it to 2000 cals for a week and see how that goes. Then 2500 the next and then up to full cals. Not sure yet.

What do you think? I'm really starting to get frustrated with this diet.

Some more info about my diet

Bfast - 40g oats, 2.5 scoops protein powder, 10ml EVOO
meal 2 - 150g chicken, 100g pasta, 30g spinach
meal 3 - 1.5 cans tuna, 70g pasta, 130g salsa, 30g spinach
meal 4 - same as 2
meal 5 - same as 3
meal 6 - 150g chicken, 30g spinach

PWO is ~300cals gainer

IW

maybe carbs and you don't get along that's alot of carbs...get some peanut butter and fish oil in there too...or avocados...or walnuts....or almonds. maybe trade out all the pasta for some black/red/pinto beans and sweet potatoes. i really like sticking to mostly meats/fats/veggies.

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I've never had problems with carbs before. Mind you I've never eaten carbs this consistently with every meal before either. The only reason I kept the carbs in there was to have every meal close to that 40:30:30 ratio. Is that not that important? Peanut butter could be a yummy cal alternative. lol

I forgot to put 10ml evoo on the chicken meal and 15ml evoo on the tuna meal.

I am taking fish oil caps 2x a day.

IW