“Reality's all you've got. But here's the real secret, the real miracle: it's enough.”
― Brad Warner, Hardcore Zen: Punk Rock, Monster Movies and the Truth About Reality
By popular request, I'll start slipping in some of my diet as I've been getting some hits on Twitter asking about Carb Backloading.
10/21
Back Squat 60x3x2 90x3 110x2 125x2 140x2 150x5 130x5 135x5
(150 felt shitty, didn't warm up enough; not enough reps)
Front Push Press 50x3x2 75x2x2 87x2 92x5 97x4+1
Iso DB Fat Gripz OH Press 3x8 60lbs
DB "Chinese" Row 100lbsx8 110x8 115x8x2
GH Raise/Lat Pulldowns
Cal Back Ext/Curls for the Girls/Four Way Neck
10/23
High Hang Snatch (Max Double) 50x2x2 60x2 70x1 80x1 82x1 90x1 95x1 100x0x2 (made one @ 100) 97x0x1 - Down Sets 80x3x3
High Hang CJ (Max Double - Clean, Jerk, Drop, Clean, Jerk) 60x1x2 80x1x2 95x1 105x1 110x0x2 95x1
Down Sets (Three Cleans + Jerk the last rep) 90x1 95x1 100x1
Safety Squat Bar Squat 3x5 @ 120
BB Rollouts + Cal Back Ext - 5 Sets each
Weighted Planks 2x10+10
DB Side Bend 2x10
10/24
Light High Hang Clean Work (my timing is off, going to the toes way too early)
Behind Neck Strict Press 50x5 55x5 52x5 52x5
Chins 4x5
Axle Pendlay Rows 4x10 + Four Way Neck x100
10/25 (low "box" is 25kg plates, bar at about mid-shin)
Lower Box Snatch 40xsome 60x2x2 70x2 82x1x2 90x1 95x0 95x1 100x1 105x0x2 102x0x2
Down Sets 85x2 87x2x2
Lower Box CJ 50xsome 70x2 90x2 100x1 110x1 117x1 122xFJ 122x1
Down Sets (2 Cleans + 1 Jerk) 100x1 105x1 110x1
Front Squat up to 115x3 120x3x2
Cal Back Ext 5x10
Hanging Leg Raises and Reverse Hypers
Nutrition:
Wake-Up @ 520am
Coconut Oil/Whey Isolate in a two shot Americano at 6:30
Another one at 9am
11am: Salad from Noodles and Co, Cioppino Stew, string cheese, 5g fish oil, 10g creatine
3pm: Coconut Oil/Whey/Coffee during training
6pm: PWO Shake: Two scoops of Muscle Feast Anabolic Recover w/ 5g creatine and leucine
Hourish Later:
Small bag of Surf Sweets Gummi Bears
One small spotted banana
30g Whey Isolate w/ Leucine and Creatine
Half a baked yam
Little bit of homemade chicken korma
Hourish After That
S'more/Chocolate Chip Cookie (gluten free, from my friend Claire at Simply Sweet Justice. Will post recipe when she posts it)
Small Bowl of Rice Krispies in Raw Milk (poor planning; ran out of cereal)
Shake w/ Leucine
10/26 - Off-Day Sample Nutrition
5:20 wakeup
One coconut oil/whey/coffee during the day, then mainline green tea the rest of the day
(I avoid coffee during off days after the first one to keep the caffeine down and diversify my sources. Plus green tea is wicked good for you and I'm fighting getting sick. If I'm blasting coffee and I miss a night or two of sleep, it fries it pretty quick. Plus our coffee at work is awful, so I prefer to make it at home in my Aeropress)
11:30am Cioppino + fish oil, string cheese and small salad
4:30pm Three eggs over easy in coconut oil and some leftover homemade barbacoa.
8:30pm More Cioppino and an epsom salt bath
10/27
Snatch 40x2x2 60x2x2 75x1x2 85x1x2 92x0x3 92x1 97x1 102x0x3
(bar kept getting too far out in front on 92. All wasted lifts.)
CJ 50x2x2 70x2x2 90x1x2 105x1 115x1 120x1 125x1 130x0x2
Clean Pulls 130x2x2 135x2 140x2 145x2 150x2
I'm being more mindful of my warmups. I'm guilty of coasting through them instead of really ripping them up, so I'm focusing on snapping them off. It definitely made me a little inconsistent as I got to limit weights, but I think it'll pay dividends in the future.
10/27 Nutrition
7am wake-up
Coffee, slug of coconut oil, creatine and whey
Coffee only pre/during training
Train 9-11:30am
Isolate/Creatine/Leucine PWO shake
90mins PWO(?): Chipotle Salad
330pm: Garbanzo Greens Salad w/ all the veggies
7:00: Whey/Leucine shake, baked yam, another smore/choco chip cookie/adobo chicken w/ 5g fish oil
8:30: Whey/Leucine shake, bowl of Cocoa Krispies in raw milk, choco chip cookie
10:
My longest sets of squats are sets of five and everything else is in a very low rep range, so I'm not really blowing through glycogen. My biggest mistake on my first go round of CBL was definitely overdoing my carbs; my backloads are pretty tame compared to what you'll read some people putting down. I also keep things as gluten free as possible, which was biggest mistake #2. Wheat and I are not friendly, especially in concentrated doses. About the only pastries that I get after during a backload are turnovers, baklava or Udi's Gluten Free muffins. Tip on the Udi's: DO NOT buy the ones from the freezer. Get the ones sitting out in the bakery section.
I'm also staying off the scale. I'll start sweating making weight (94kg = 207lbs) when I'm closer to meet day. When I hit the scale consistently, I tend to get fixated on the number rather than paying attention to my lifts and the mirror. In lieu of the scale, I'm using a pair of jeans as my "Fatass Barometer". Yes, dudes evaluate the fit of their jeans. I have a pair of 34" waist jeans that fit perfectly when I'm on point. If those start getting tighter, I know I need to either scale down my backloads or do more work.
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