Well, it’s the end of the week. And we were having so much fun! It’s PR Friday, so post your personal records, training updates, or whatever else to the comments.
Here’s a little round up.
1. Choosing not to do things that are optimal for strength, when strength is the goal, is an admission of not wanting to be strong. It also gives me the willies.
2. Alice Cooper is pretty awesome.
3. A lot of people got pretty butt hurt about something having to do with Paleo. It’s funny though, in my carb post, the word paleo was present only once, and it was in a quote where I asked Pendlay if his lifters “ate paleo”. I also don’t remember saying that carb sources should be unhealthy or superfluous. Oh, I know — I don’t remember because it wasn’t fucking there.
4. This website is not a place to maliciously bash other websites or people, specifically CrossFit. I realize that the stereotypical CFer is extremely irritating for many reasons (don’t worry, I agree). However, there are a lot of people involved in CF that are good people. I’ve met most of my good friends through CF, and have been to a lot of places around the country that don’t totally suck. Every now and then I’ll poke fun at the stereotypical crowd, and I don’t mind if you do. Just avoid the malicious bashing so that we stay judicious about it. Maybe this analogy will work: CF may be a culture that is weird to you, but it’s the “radical CFers” that give you the bad taste in your mouth. Don’t lay judgment on all of them because there are a few crazy ones.
5. Personally, I’m pretty weirded out at nutritional zealotry. Actually, I’m weirded out about any zealotry, but that’s neither here nor there. There are plenty of people who survived beyond 90 years old, and even into their 100s, who did not have “optimal diets” (which is a debatable phrase, but we aren’t going there). There are also plenty more people who die much younger and as a direct result of being unhealthy and fat. There are also people who are riddled with cancer without bringing it on themselves (no smoking, no over-fatness, etc.). We could debate these issues all day, but in truth nobody has a comprehensive knowledge to have a good say on the matter over another person (e.g. the bio-chemist lacks the perspective of the evolutionary biologist).
Here is a simple, yet descriptive exercise. Look at what the American government has recommended regarding nutrition over the past 50 years (quick search found this). Next look at the trend of obesity rate in that same time period (the graph on this page alarmed me as a teenager). It can be assumed that a) the increased carbohydrate recommendations, b) the availability of refined sugars, c) hypothetical laziness, d) lack of knowledge of what is actually healthy, and e) a decrease in physical activity of America (did a quick search on data for this, feel free to find it and post in comments) resulted in a really fat country. As a 15 year old, I was shocked at how Americans could be identified at Disney World because of how fat they were. In any case, shifting carbohydrates away from 60 to 75% of the diet to something that has all three macronutrients providing a similar share of the calories is a significant change to the government recommendations. I’ll point out that in my carb post, I suggested eating about the same amount of carbs as the protein.
I’ve been infatuated with asking older adults (more than 60 years old) who are in good health what they’ve done in their life to result in their healthy disposition. You know what the common denominator is? They have all been active throughout their lives. One simply cited cardio, another likes to climb mountains (big ones around the world), some lifted weights, and others were cyclists. I asked the mountain climber, “Was there ever a point in your life in which you weren’t active?” He didn’t hesitate to say no. He also didn’t go on and on about how his diet made him healthy. Nobody did. They are all folks who are in shape and have never allowed their bodies to be out of shape. The point is that they adopted an active lifestyle that was engaging enough to do it for years.
Since I was about 14 years old, I wanted to be a living testament that physical activity, not getting fat, and a moderately healthy diet would stimulate longevity. Staying strong and able into older age will be dependent on the vigor of an individual. What’s the common denominator among healthy 70 and 80 year olds? They still get around. They are still active, and have the strength to get on the go.
Strength alone isn’t enough, but if it’s compounded with invigorating activity and a decent diet over the years, most problems are eliminated. Yes, this website in particular doesn’t cater skinny guys who weigh 150 pounds. Their usefulness, self-esteem, and athletic prowess can increase with significant strength and muscle increases. Yes, instead of drawing out that process to a 3 year ordeal, it can be accomplished in six months of intense non-healthy eating. Again, I will (take the painstaking patience) to point out that I’ve never suggested someone eat brownies and ice cream every day for the rest of their life. Yes, when someone has significantly higher lean body mass, their nutrition demands to not only maintain that mass, but to also recover from hard training, will be different than someone who isn’t. Furthermore, the demands of a 170 pound guy to a 210 pound guy will be different (this example assumes both have low body fat). Lastly, if that 210+ pound guy doesn’t eat a similar amount of carbs to his protein intake, then he will not lift optimally (among other things, but they digress).
Once a guy wants to level out his body weight, he can begin the process of improving his body composition by cleaning up his diet. We say this on the site all the time. It’s just that compared to other websites, we rejoice in having more strength and muscle.
The body responds to stress — or a lack of stress — that is imparted on it. If you don’t exercise/train for years at a time, your body becomes soft and unadapted. Your neuroendocrine system adapts to a state of “not a lot going on”. Instead, regular exercise and training keeps the structures adapted and keeps all of that chemical and hormone stuff optimal. Nowadays, people want to over complicate everything. Just keep it simple. If you feel unhealthy, then figure out why and do something about it.
People say that being a competitive lifter/athlete and healthy are mutually exclusive. That’s not my belief. A competitive athlete has much higher phyiscal demands, thus they’ll have much higher fuel demands. I have this funny feeling that Dean Karnazes and Michael Phelps won’t be dropping dead at a young age.
Train hard, stay active, eat decently, and have fun. Or just shut up and squat.
63 thoughts on “End o’ the Week”
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Motivation to eat PR:
Lifted at the Arnold in the new 105 weight class, weighed in at 97.8, lifted terribly (5/9, only 1 squat), and had a friend who has playfully called me fat for the past year stop calling me fat completely because of how small I was compared to the other people in the weight class. I’ll be reupping my efforts to eat my way to 107 so I no longer get asked ‘how can YOU possibly deadlift that much’
Also I’ll obviously be doing it completely paleo, keto, natural, organic, and intermittently fasted.
Squat: 390 x 1 x 5
Bench: 255 x 1 x 5
Deadlift: 440 x 1 x 5
Squat: 390 x 1 x 5
Bench: 255 x 1 x 5
Deadlift: 440 x 1 x 5
Whoever was calling you fat, NolanPower, sounds like a
nancy-boy.
PRs
Power Clean: 110kg
Squat: 275X20
Bodyweight was a unacceptably low Tuesday night at 192 so I commenced uber-carb consumption. 600-700 grams a day. Lots of rice, pancakes, bananas, and cereal from the dining hall. Slid some beers and mozzarella sticks in there too. Woke up today at 197. Still not an adult male…
Not every crossfitter is a douchebag but every douchebag is a crossfitter?
Nice, I want “shut up and squat” on a 70s Big shirt! Speaking of shirts, did spreadshirt ever let you know when the throwback shirt would be available? It looks like they haven’t removed them from the page or anything. WTF? They did handle my refund nicely, which was nice, after a little prodding and bitching on my part though.
Hit more 1RMs this week leading up to first meet:
Squat – 375
Bench – 255
Medium Deadlift week so no PR there.
I heard that eating lots of protein and fish oil helps you grow a thicker skin.
5/3/1
New reset/deep squat PR: 380×5
which came easy (first belted squat since college–finally got the fucking belt–what a difference)
Ready for some serious gains here.
Bench: 300×4
DL tomorrow.
Meat and beer PR later. My biggest source of carbs has to be beer. Other than the debilitating effects of alchol consumption any issues with that? Probably lots…
I second the call for a “Shut Up and Squat” shirt. Even better if it were also in ladies’ sizes.
No PRs this week, boo.
Squats: 3×3@400
Deadlifts: 1×3@450
I’ve been taking it easy for the past couple weeks trying to get ready for my first meet which is tomorrow. Currently around 236 lbs so I can lift in the 242 class. After the weigh in tonight I’ll be going to eat a large amount of Mongolian BBQ since I am getting sick and tired of all the damn chicken I’ve been eating. Granted it was effective, I came down from around 250 a couple weeks ago… but next time I lift I’m pretty sure I will be with the 275s. At least then my pants will fit again and I can stop drilling extra holes in my belt.
almost had 315 on the FS today. Failed :(
http://www.youtube.com/watch?v=NORDI0wdy-A
will get it.
PRs:
Squat: 350 x 5 (will attempt 355 tomorrow)
Bench: set a PR for 100% pausing on the chest for two seconds (245 x5, not too hard)
Training: will complete week 4 of TM tomorrow
Clothing: knee socks from the site Justin recommended came in the mail.
Fuel: brewed 10 gallons of beer last weekend. I’ll bottle it Sunday.
Bodyweight: I’ve been 200 lbs all week. I’m 5’9″ 24yo
Alice Cooper is fucking awesome. I’ve got “Welcome to My Nightmare” on my “squat stack” ipod mix. Did you know that Milwaukee has had it’s fair share of visitors over the years, beginning with French missions and fur traders in the 16th century?
I started strength training in the third week of March 2009, so this upcoming week marks two years. I’ve written down every single workout and weighed myself regularly. I’ve gained 39 pounds, probably 35 of which are pure muscle. Lifts have all increased increidibly and body composition is improved in every way possible. Back pain is much reduced. None of my clothes fit and I eat a lot of food. Five weeks until my first powerlifting meet.
What, no controversial, in your face post? Something rational sounding? I’m outraged! I’m defriending you immediately!!!!
DL
465×4, felt easy
Press
180×4, again easy
– side note, found usefulness for 90’s small ppl, they are great to sit next to on the bus (if you have to sit next to someone), lots of space
No PRs this week, as I’ve been tapering for my first weightlifting meet, which is tomorrow. Just wanted to say thank you for pushing me to compete in an athletic endeavor for the first time in my life (I’m 27).
Hoping for PRs in both lifts (and praying I make weight in the 94kg class. Weighed 205 this morning.)
Squat 490×3
Deadlift 510×3
Very nice post, Justin. I’ve read every single thing on this site since it went live and this is one of my favorite post so far. As much as I like a good post about stretching my hip flexors (which I definitely need to do more), it’s nice when you step back and give us some perspective on things. Eat your steak and eggs, drink milk, get stronger, and stay active.
On a PR note for me, I’m slowly getting back up to where I used to be pre-back injury in November. Although not technically PRs, these are my current lifts:
Squat: 280×5,5,10 EZPZ
Bench: 260x5x3
Press: 170x5x3
C&J: 95kg x 2 (shoulders not flexible enough, too much back bend on the jerk)
Other than that, trying to drop a bit of fat while getting my lifts back up. I’ve been doing two days Olympic lifts and two days strength lifts a week. I’m only doing back squats until I’m up to where I used to be (around 375x5x3). What do you think about subbing in front squats one day a week, rather than focusing on back squats while I get my strength back?
Deadlift reps PR: 180kg x 3
Ugly Push press/Jerk PR: 85kg x 1
USAPL Washington State Championships:
Went 7/9
Squat 341lbs
Bench 242lbs
DL 401.5lbs
Somehow placed third in open 198, mainly due to dudes opening too heavy and bombing out.
I’ve been back on linear progression for the past month and a half or so after some time lost in the woods. Already back up to 365# for 3×5 on the squat, 250# for 3×5 on bench, 180# for 3×3 on the press (I like 3×3 better for press), 435#x3 on DL (I wanted 5 reps that session but I’m willing to settle once in a while). On the downside I now only have 2 pairs of non-sweat pants that fit. I think it’s not out of the question that I squat 405#x3x5 on this progression and then maybe I think about losing a little bit of this fat. On the other hand, 405#x3x5 isn’t that far from a 500# single… or maybe I’m getting ahead of myself and I should get 375#x3x5 next and take it one workout at a time.
Got a prowler this week. Prowler flu obtained
Still on linear progression:
Squat 305x3x5 (with belt)
Bench 190x3x5 (I screwed around with this too much and am now finally swallowing my pride and going up by 2.5)
BW: 184, up from 146 back in October.
Front Squat 215. Came real close to getting 225, but couldn’t quite finish.
Pretty good training week. My PT is really happy with how things are going. I’m cleared to do everything but jerk. He basically called me a pussy mental case earlier in the week because I was afraid to push press, so I push pressed. He wants me to keep working up to decent training weights without doing anything stupid.
So, nothing I did this week was a PR, obviously, but I managed to snatch to 113 lbs, clean to 136 lbs, push press to 110 lbs, and squat to 200 lbs. Masters Nationals are 3 weeks from today, so I am keeping with my wait-and-see attitude. If I can’t jerk by then, I will still go and try to kill my snatches and then wrap up with a glorious 21 kg jerk again.
Oh, PR for shitty decision making. I decided to go back to eating clean and to ditch alcohol. I’ve lost at least 4 lbs since Sunday. I weighed 149.5 lbs this morning, and I don’t think I’ve been under 150 lbs since November. Going to fix that shit right away with a fuck ton of potatoes.
squat 305×5 PR.
deadlift 345×2. Wanted 5, missed.
Bench 170×2, 175×1. Wanted 5 on the 170, missed.
My lifting schedule and diet keeps getting messed, for reasons that are completely my fault. I’m real close to 200 pounds.
Like Maslow, this is also my 2 year anniversary. That my numbers are still this low is a testament to my inconsistent effort.
Also, Alice Cooper (be it his solo work, or his time with the spiders) is awesome.
Halo of Flies is nothing short of epic.
Back Squat 290 5-5-5, 300 is just there. Maybe 2 more weeks.
If people can’t take a joke screw’em. I like CF, but I laugh at the stereotype, because it’s funny. I’m always quoting Riptoe’s “To the moon and back for time”
I just realised I’ve eaten over a 1000 calories worth of sausage rolls today, which is probably a PB as well.
It is unfortunate that this article was even necessary. Nonetheless it might help to clear the air a bit
I’ll chime in and help defend the crossfit folks. I love crossfit, I am certified in it. Justin has a great point. People like me who read 70’s big and aren’t blind sheep do exist. They are just way less annoying so you don’t notice them. I wrote in my blog today about how crossfit getting bigger is only going to make it even harder to find legit crossfitters. I have consulted Justin a few times about how to work in a TM and still have some semblance of conditioning and it works great.
PR’s
DL 435 x1
Sq 335 x1
Bench 275 x1
PR Squat 285 5-5-6, 300 here I come
After taking lots of time off to get my Master’s Degree last semester, I’ve been regaining strength over the past few weeks.
DL 365×5 (equal to previous PR)
Bench 200x5x5 (PR by way of never doing 5×5 before)
Glass ceiling PR:
I saw this link
http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=25727
which says “Elite” and “405 lbs deadlift” remotely near each other, and I thought “since when is the prom queen’s deadlift a PR for a healthy adult male?”. Okay, so 405 is a bit much for the prom queen, but it’s also pretty damn far from elite.
@midohu – those kids are all 16 or under though man, I sure as shit wish I was deadlifting 405 @16. Fuck, I’d like to hit it right now.
This week’s PRs:
425# Deadlift (15# PR)
325# Squat (10# PR)
155# Press (10# PR)
I’ve been tossing around the idea of submitting what I’ve been doing recently to 70sbig towards the end of 2011 when I get closer to my goals. I decided to be a guinea pig about 4 months ago and test my own programming evolved around getting stronger with a barbell while running ultras. So far my CFT (former Crossfitter) has gone up 120# in about 4 months, and I’ve run 1 50k. I’ve got my first 50 miler next weeekend which I’m tapering for now. Really liking my training because I’ve struck a good balance but I do know it’s a temporary train because I’m sure as I get closer to my genetic potential I will have to decide which of the two I prefer. But I’m riding the train for now.
Good reality check.
Anytime somebody becomes that neurotic about their diet they have an eating disorder in my book.
Just like religion, nobody really understands nutrition. Anyone that claims to have either one figured out is trying to either sell you something or make you drink special kool-aid.
“Train hard, stay active, eat decently, and have fun. Or just shut up and squat.”
I like this. Gonna steal it.
I’ve hit a few PRs but nothing worth bragging about. I am up to 225#.
Coming-Back-From-Being-Slack PR
Squat
2×3 @ 115kg(253lbs)
Bench
5×3 @ 80kg(176lbs)
Bodyweight (Flab-city)
Around 109kg
Some PRs for me today:
Squat: 330, 1×5
Bench: 195, 1×5
Deadlift: 325, 1×5
Total: 850
Goal: 1000lb total. Gotta get that bench up..
Great post Justin!
Love the line, “I also don’t remember saying that carb sources should be unhealthy or superfluous. Oh, I know — I don’t remember because it wasn’t fucking there.” I didn’t just lol, I actually did laugh out loud.
People are soooooo sensitive about their pet obsessions.
I deloaded the squat as you recommended and my form – sitting back knees out – feels much better and this also relieved some of the cumulative stresses I was experiencing in my glutes and hamstring. Feeling stronger every day…another great lifting tune.
I’m on track to being one of those old guys that keeps getting stronger and healthier from consistently good eat and sleep habits and hard lifting and other physical activities like martial arts, beach volleyball and water and snow skiing. At 240 lbs I can throw up a massive wall of water on my slalom turns.
Squat 335 (10#pr) Thursday
Deadlift 365 (15#pr) yesterday.
Conditioning today.
Down a few lbs to 207.
today:
Squat 170 kg(~375 lbs)x3
Bench 115 kg(~254 lbs)x5
Deadlift 195 kg(~430 lbs)- fail (couldn´t get one single rep off the floor, last time was 192,5 kg x3)
First post ever:
bench 290×5
squat 345×5 PR
This blog has motivated me. Keep em comin!
Although Justin claims to be against any kind of ZEALOTry, he typically gets upset when you don’t use your Zealots as the backbone of your fighting force.
I’m so paleo I shit in the woods.
Jacob is in town. I believe I had a PR for amount of beer drank from a horn. It was boneriffic (no homo).
Also PR that my shoulder didn’t feel like it was about to rip off while benching. Have to use a weird form that is close grip and touch low like a geared lifter, makes it mostly triceps but better than not benching.
Great post as always, Justin.
cool PR—was going for a 5rm DL (doing crossfit football)
and i couldn’t keep track of where i was in the reps…i kept getting confused but i didn’t want to stop picking the bar up just in case, so i’m pretty sure i got a 7RM at 220. after i finished i had to really think hard about it for a while…but after realizing that both reps 2 and 3 were definitely done twice each, i had to have picked it up seven times.
woohoo!
oh and this happened last week, but i think i forgot to post it—-i went to do a 5×1 overhead press, but i ended up pressing my 1RM all fives very easily. i just kept adding 2.5 pounds, and before i knew it i had hit my max…so i just used that for the five singles. that was also very neat.
@midohu They are 15 year old boys, could you lift that at their age? One of them only weighed 160 doing it. They all have fruitful lifting careers ahead of them, not glass ceilings.
@dsss Religious is certainly a good description of how some people act about it. But it’s possible to have objective knowledge about nutrition. The process of learning is simple: make a change to your diet, observe if health or performance improves, if it does the change might be beneficial for you.
I used that trick to stop eating grains, milk and most fruits and vegetables and focus on the foods that helped me.
PRs
DL 380×5
Power Snatch 183x2x8
DB Row 125×16 L&R no straps
Rack Jerk 315
My bodyweight is up 4 pounds in 2 weeks of crossfit football, but not to PR regions.
Deadlift PR:
545lbs x 1
http://www.youtube.com/watch?v=wViJdY5MfSA
Last week I couldn’t lock out 540lbs so I did my warm up and put 540lbs on the bar. It felt good so I put another 5lbs on there for a ten pound PR from 535lbs.
Life PR:
I proposed to my girlfriend tonight.