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      06-28-2019, 12:43 PM   #815
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Yeah im doing 6ish a day. Plan was 5 meals of 700 calories and 40 grams protein plus bedtime shake. I'm used to getting the protein which I guess is good. I'm feeling fine so far just bit of adjustment. Water comment is correct been drinking about double since upped calories.
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      06-28-2019, 12:46 PM   #816
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Yeah im doing 6ish a day. Plan was 5 meals of 700 calories and 40 grams protein plus bedtime shake. I'm used to getting the protein which I guess is good. I'm feeling fine so far just bit of adjustment.
That's about where I'm at when not dieting. But spread out with 4 meals with a bedtime shake, and huge shake of protein and carbs right after my workout in the A.M.
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      06-28-2019, 12:47 PM   #817
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Yeah its flexible. Dont wanna be too crazy. New favorite breakfast is power cakes and nutella. With glass of milk its 950 calories and 50grms.
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      06-29-2019, 03:56 AM   #818
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Yeah its flexible. Dont wanna be too crazy. New favorite breakfast is power cakes and nutella. With glass of milk its 950 calories and 50grms.
Chris have you tried Kodiac Cakes? Itís high protein pancake/waffle mix, freakin delicious!

Rmtt....forgot to mention. I hit a 2rep PR on Jeffersons yesterday....405, 1 rep each side. Felt guuuuud!!!!
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      06-29-2019, 06:23 AM   #819
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Chris have you tried Kodiac Cakes? Itís high protein pancake/waffle mix, freakin delicious!

Rmtt....forgot to mention. I hit a 2rep PR on Jeffersons yesterday....405, 1 rep each side. Felt guuuuud!!!!
I love Kodiac Cakes. The plain ones have a vanilla taste tio them. Their waffles are great too.

Thats awesome about the Jefferson's. You make me feel bad! Even though I'm not sick anymore, I feel like I'm still struggling at times.
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      06-29-2019, 08:59 AM   #820
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Originally Posted by FlaPatsFan View Post
Chris have you tried Kodiac Cakes? Itís high protein pancake/waffle mix, freakin delicious!

Rmtt....forgot to mention. I hit a 2rep PR on Jeffersons yesterday....405, 1 rep each side. Felt guuuuud!!!!
Yes that is what I meant when said power cakes. I make them then make a sandwich with 2 pancakes with nutella between. Just gonna make some now.

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      06-30-2019, 12:35 PM   #821
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So since Crossfit is in the title, I figured I would touch on that. I've said in the past how I like to train with people at high levels of their sport.

Of course I have my regular training partner who is a beast, been training together over 10 years. But when his schedule gets changed about 1X a month, I train with a good friend who does cross-Fit.

Now this is the guy I aspire my conditioning to be like. He's won tons of local and regional competitions, and he's currently in France trying to qualify for the World Cross-Fit games.

I just got a text yesterday that he actually won one of his events after already placing top 5 in a few others.

This guy has a "motor" like no one I've ever seen when it comes to cardio and conditioning. He just doesn't know the word "can't"!

Fingers crossed, but if he keeps going like he is we may get to see him at the World Games.

Just figured I would put it out there. His name is Josh Miller.
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      06-30-2019, 12:59 PM   #822
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Originally Posted by Rmtt View Post
So since Crossfit is in the title, I figured I would touch on that. I've said in the past how I like to train with people at high levels of their sport.

Of course I have my regular training partner who is a beast, been training together over 10 years. But when his schedule gets changed about 1X a month, I train with a good friend who does cross-Fit.

Now this is the guy I aspire my conditioning to be like. He's won tons of local and regional competitions, and he's currently in France trying to qualify for the World Cross-Fit games.

I just got a text yesterday that he actually won one of his events after already placing top 5 in a few others.

This guy has a "motor" like anyone I've ever seen when it comes to cardio and conditioning. He just doesn't know the word "can't"!

Fingers crossed, but if he keeps going like he is we may get to see him at the World Games.

Just figured I would put it out there. His name is Josh Miller.
Thatís awesome Rmtt, I will definitely keep a eye out for him. There were a few of us talking more CrossFit stuff early in this thread.

I competed also, but as a Masters Athlete (40-44). I never made it past the World Wide online qualification tho. But just to make it that far I was happy. This was a few years back before my shoulder injury and my son being born. I didnít want to get surgery and just did not have the time to train to prepare for competitions anymore. Mainly it was my shoulder. I enjoyed competing but more so the preparation.

As you mentioned your ďMotorĒ needs to be ridiculous. That is what I spent most time on. The Olympic lifts were a close second. Then gymnastic stuff.

CrossFit has changed ALOT since I started it back in 2009. But thatís what CrossFit is variation and change. I still do a lot of the workouts and movements, but nothing that will risk further injury on my shoulder. The powerlifting suits me well along with the functional stuff.

Glad to hear you dabble with CrossFit, it absolutely helps us older guys when done safely and correctly.
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      06-30-2019, 02:03 PM   #823
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Originally Posted by FlaPatsFan View Post
Thatís awesome Rmtt, I will definitely keep a eye out for him. There were a few of us talking more CrossFit stuff early in this thread.

I competed also, but as a Masters Athlete (40-44). I never made it past the World Wide online qualification tho. But just to make it that far I was happy. This was a few years back before my shoulder injury and my son being born. I didnít want to get surgery and just did not have the time to train to prepare for competitions anymore. Mainly it was my shoulder. I enjoyed competing but more so the preparation.

As you mentioned your ďMotorĒ needs to be ridiculous. That is what I spent most time on. The Olympic lifts were a close second. Then gymnastic stuff.

CrossFit has changed ALOT since I started it back in 2009. But thatís what CrossFit is variation and change. I still do a lot of the workouts and movements, but nothing that will risk further injury on my shoulder. The powerlifting suits me well along with the functional stuff.

Glad to hear you dabble with CrossFit, it absolutely helps us older guys when done safely and correctly.

Just got word that he won another event. So now he's officially qualified for the World Games!

That's awesome you competed. You have my utmost respect. Just seeing the work he puts into....you guys are insane.

I could never do that. One, I'm just not good enough. Two....anything like that for too long and my body drops weight like it's going out of style.

I can't eat enough to keep up.
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      06-30-2019, 03:27 PM   #824
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Just got word that he won another event. So now he's officially qualified for the World Games!

That's awesome you competed. You have my utmost respect. Just seeing the work he puts into....you guys are insane.

I could never do that. One, I'm just not good enough. Two....anything like that for too long and my body drops weight like it's going out of style.

I can't eat enough to keep up.
Thanks man I appreciate that. Iím not where I used to be but happy with where Iím at fitness wise. Especially at my age.

Iím curious to see how the season shakes out for CrossFit with their new format. It is giving a lot of opportunity to other athletes. Instead of just your usual suspects as in years past.

Donít sell yourself short. I think you could prob do anything you put your mind to. But it would be a drastic change from what youíre used to. Iíve been adapting my fitness since my 30s. I think thatís just part of training. Although my serious CrossFit days are behind me I still work it in my programming.

Iíll be watching for your buddy.

Last edited by FlaPatsFan; 07-01-2019 at 12:44 PM..
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      06-30-2019, 08:07 PM   #825
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http://thebarbellspin.com/functional...matic-fashion/

Congrats to your buddy!
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      07-01-2019, 06:25 AM   #826
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Thanks!! That was close...and it couldn't have happened to a better person.

This guy is as humble as anyone you could ever meet. Always putting others before himself, and I have never seen him say a bad thing about anyone in the gym.

He's the type that looks for and brings out the best in anyone around him.
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      07-01-2019, 12:43 PM   #827
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Great stuff Representing America in France! Congrats to him!
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      07-02-2019, 06:02 PM   #828
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awesome to hear about your friend!


Local crossfit place close to me has some tires sitting outside. I want to go flip the big one. Looks to be about 900lbs.

$200/mo?!??!?!?!

Yikes - can't afford that life

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      07-09-2019, 02:31 PM   #829
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awesome to hear about your friend!


Local crossfit place close to me has some tires sitting outside. I want to go flip the big one. Looks to be about 900lbs.

$200/mo?!??!?!?!

Yikes - can't afford that life
It is a little ridiculous how much it costs per month,but now I think they are selling the whole ďCrossFit LifestyleĒ. That costs more apparently
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      07-09-2019, 04:15 PM   #830
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Originally Posted by PoorLurker View Post
awesome to hear about your friend!


Local crossfit place close to me has some tires sitting outside. I want to go flip the big one. Looks to be about 900lbs.

$200/mo?!??!?!?!

Yikes - can't afford that life
You don't have to spend that much. Just a normal gym and read back through some of FlaPatsFan posts and some of the crazy things he puts his body through!

That's real and free personal training advice right there....a goldmine!

He's brought up stuff I have long forgotten, and felt just how effective it can be to add back into your training. Oh.....and painful too!
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      07-10-2019, 01:44 AM   #831
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You don't have to spend that much. Just a normal gym and read back through some of FlaPatsFan posts and some of the crazy things he puts his body through!

That's real and free personal training advice right there....a goldmine!

He's brought up stuff I have long forgotten, and felt just how effective it can be to add back into your training. Oh.....and painful too!
Thanks Rmtt I appreciate that! Youíve dropped plenty of knowledge bombs as well. Carry on brother!
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      07-12-2019, 01:32 PM   #832
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Reading through old posts takes too much effort though.


:wink:
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      07-20-2019, 12:33 PM   #833
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Rmtt....update on some programming changes. Iíve started using working sets of 3,2,1 x 2 at 85%. After some warm up sets. Been doing this for about 2 weeks and must admit itís a nice change.

I was previously using a modified 5/3/1. Gonna stick with this for a bit and compare numbers.

Hereís an example from Front Squats
After some warm up sets (135,185,225x5)
3,2,1 x 2 at 295,305,315

Doing 2 sets total 14 reps at 85-90% was heavy but manageable. Just thought Iíd share
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      07-21-2019, 01:43 PM   #834
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Quote:
Originally Posted by FlaPatsFan View Post
Rmtt....update on some programming changes. Iíve started using working sets of 3,2,1 x 2 at 85%. After some warm up sets. Been doing this for about 2 weeks and must admit itís a nice change.

I was previously using a modified 5/3/1. Gonna stick with this for a bit and compare numbers.

Hereís an example from Front Squats
After some warm up sets (135,185,225x5)
3,2,1 x 2 at 295,305,315

Doing 2 sets total 14 reps at 85-90% was heavy but manageable. Just thought Iíd share

Nice....that is similar to what I've been doing. My programming has me doing 4 weeks like you are, and then 4 weeks with higher reps at a lighter 1RM %.

Yesterday was conventional deadlift.....but 7 sets at 3 reps with 455lbs. When I pulled up my workout when I got to the gym, I almost had a cow!

The first few sets always go fine, then as fatigue kicks in.....you have to be extra careful. At that weight I pause between each rep. There were guys in there deadlifting 275 for reps......but bouncing the weight from the floor.

Momentum is good for some things, but that will just get you hurt the way they were doing it.
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      07-23-2019, 11:24 PM   #835
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Nice....that is similar to what I've been doing. My programming has me doing 4 weeks like you are, and then 4 weeks with higher reps at a lighter 1RM %.

Yesterday was conventional deadlift.....but 7 sets at 3 reps with 455lbs. When I pulled up my workout when I got to the gym, I almost had a cow!

The first few sets always go fine, then as fatigue kicks in.....you have to be extra careful. At that weight I pause between each rep. There were guys in there deadlifting 275 for reps......but bouncing the weight from the floor.

Momentum is good for some things, but that will just get you hurt the way they were doing it.
Thatís some serious volume for DLs....nice! You absolutely need to use proper form and reset for each rep.

I see a lot of ppl, young/old bouncing DL reps. Makes me cringe. Even when Iím doing lower weights for high reps Iím under control and not bouncing using momentum.

I actually did a full workout of all EMOMs, DLs being one of them. 5 reps of 315 for 10 minutes. So total of 50 reps good muscle endurance/conditioning. And no bouncing!
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      07-27-2019, 08:19 AM   #836
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Quote:
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Thatís some serious volume for DLs....nice! You absolutely need to use proper form and reset for each rep.

I see a lot of ppl, young/old bouncing DL reps. Makes me cringe. Even when Iím doing lower weights for high reps Iím under control and not bouncing using momentum.

I actually did a full workout of all EMOMs, DLs being one of them. 5 reps of 315 for 10 minutes. So total of 50 reps good muscle endurance/conditioning. And no bouncing!

Thanks. I've been doing a "variant" of Wendler called NSUNS for almost 2 years now. You can compress or extend programming times between 1 week out to 1 month.....smonth.....so a lot of flexibility!
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