The Stump returns...AGAIN!

[Invain]

What exactly are you doing diet-wise?

[Stumprrp]

carb backloading by john kiefer...check it out.

[Invain]

Just read his article while eating lunch. It sounds very similar to a TKD diet, which is exactly what I've used the last couple times I've cut.

[Stumprrp]

Its pretty crazy how its been working. Possible muscle gain while losing fat and my strength is incresing.

[Invain]

You tracking anything or just winging it? Just curious what your cals look like, and how much of a deficit you think you're in (if at all). I've done some carb cycling just eating at maintenance and while results are pretty slow, you can definitely achieve recomp.

[NickAus]

Good luck with it all, youll get there no probs!!

[Stumprrp]

No idea where my calories are. I try to keep during the day and or a low carb day at 50/50 fat protein in grams and my backloads are held back a bit. This is pretty different from the traditional carb cycle where i lose a ton of weight and strength. I'm down only 5 pounds but it looks like more. Id say on a backload day im at or a touch over maintainance and a low carb day a touch under. The chart in the book gave me 477 baseline carbs for my loads but i havent came close to that.

Thanks Nick

[Stumprrp]

2/29/12 Bench Assist

Half Dips w/ Chain
BW x 5 x 2
BW + 1 chain x 5 x 3
BW + 2 chain x 5 x 3
BW + 3 chain x 5 x 3

i dont like these but everyone else in my crew is doing them so

Incline single DB ext (cant explain it where you hold it with both hands and press elbows out)
100 x 10 x 5

Rope Pushdown
95 x 15
115 x 15
135 x 15

Elbow out rop pushdown
115 x 10 x 3

T-Bar Row
1p x 10
2p x 10
3p x 10
4p x 10
5p x 10

CSR DB Rear Delt
30s x 15 x 3

Steep BB Incline
115 x 15 x 3

Hammer Curl
25s x 15 x 3

Good session, after those dips and tricep work i left the crew and did my own thing at a faster pace.

[Coke]

Nice job with and without the crew dude.

[Stumprrp]

Thanks brotha

3/1/12 de squat

Ssb box squat w chain (125)
Bar x zillion
Bar + chain x 3
155 w chain x 2
245 w chain x 2
335 w chain x 8 x 2

These were tough man

Speed pulls w minis
325 plus minis x 6 x 1

Ghr
Bw x 10
Bw plus one chain x 10 x 2

Leg press
400 x 20 x 3

Side bends
70 lb kb x 10 x 3

[NickAus]

Like the look of both those days!!

Good WS work!!

[Coke]

Killer stuff with the chains, fine effort.

[Stumprrp]

Appreciate it allot guys

3/4/12 ME Bench

Floor Press (FULL presses, foam under back so the bar touches your chest, quite a bit harder)
bar x 10
135 x 5 x 2
185 x 3
225 x 3
275 x 3
315 x 3
335 x 2 (pr?)

add slingshot, pinkies on the ring

365 x 2
385 x 1

Incline
225 x 12
225 x 10 x 2 (bb style)

3 sets cable flies

Pullups
BW x 8
BW x 6 x 2

Incline DB Row
100s x 6 x 4

YTWLs
5 x 10 x 2

Good session.

[HJP]

Interesting variation on the floor press!! Nice PR too! Doing good things mate

[-JM-]

Sounds brutal with the dead stop at the bottom of that floor press. Your team def comes up with some great tweeks and variations to the movements.

[Coke]

Solid floor presses and all man.

[Rileigh]

Some serious weight your pushing and pulling around. Coming from a relative noob the forums - some of the terms your using are unfamiliar to me so I'm having a blast looking them up and finding out what they are.

[Stumprrp]

Thanks for the support everyone. The floor presses IMO are like doing a 2 board vs a touch. When your elbows hit the floor depending on your height its like 2-4 inches from the chest so you can handle much more.

Meet is in 4 weeks (3/31) and im pretty ready to break my old PR/record total of 1500 raw. Goals are 565 squat, 385 bench, 645-655 dead.

[Stumprrp]

3/5/12 ME DL

Sumo DL off 2" mats
135 x 5 x 2
245 x 3
335 x 3
385 x 3
425 x 3
475 x 3
515 x 3
565 x 3
605 x 1
655 x miss x 2

Overall im happy with these considering ive pulled sumo about 3 times in my life and i SUCK at it. 2" mats really seemed pointless but at least it helped me grab the bar (crazy tight legs/hips). Will i pull sumo anymore? probably not. My hip/sciatic was crushed and i could barely walk later in the night.

GHR
BW x 12 x 2
BW x 15 x 2

SLDL (3" deficit)
245 x 10 x 4

Abs

I havent felt this crushed from a workout in a long, long time. This is why i start doing singles on DL after 405 lol.

[Coke]

Keep on with it bro, looking to see you raise the bar again for future meets.

[Stumprrp]

Thanks brother Coke

[HJP]

Strong as Deads!!! Especially considering the limited sumo work!!

[NickAus]

That pull day looked very good!!

[Stumprrp]

Thanks guys

3/7/12 Bench Assist

Decline EZ Bar Skulls
bar (35) x 10
55 x 10
75 x 10
95 x 10
115 x 10

Rope Pushdowns
115 x 15
135 x 15
135 x 15

Fat Bar Pushdowns
95 x 15 x 4

Cable Row
200 x 10 x 3

High Rope Face Pull
155 x 15 x 3

Shrugs (machine)
500 x 10 x 3

[Stumprrp]

3/8/12 DE Squat

Reverse Band Buffalo Bar
bar x 10
145 x 10
235 x 3
325 x 3
375 x 2
415 x 2
465 x 2
505 x 2
555 x 1
595 x 1

600 felt easy as shit, which is good. cut it early. too close to the meet.

Leg Curls
60 x 20 x 4

Leg Raises, Seated Pulldown Abs, Side Bends...