The study below points to the idea that in a state of protein deficiency, this may influence the body towards greater consumption in order to fill the void.  However, the structure of a westernized diet of carbohydrate rich foods can be counter productive (1).  By replacing protein with carbohydrates alone, the body will tend to still eat more when the carbohydrate is high on the glycemic index (2).  A higher protein breakfast has been shown to have an impact on glycemic variability (3) that can likely play into satiety throughout the day.

From this stand point, it is natural to conclude protein from eggs or lean meat for breakfast will suffice, which are excellent sources.  This assumption is correct, however, there are two reasons why I prefer whey as a source: convenience, and price.  The only other problem that people will have is finding a good source of whey that is altered(4).  This is why I am recommending Earth Fed Muscle.  http://www.earthfedmuscle.com//  Not only are they are a reliable source, they care about their product.

(1)     http://www.jci.org/articles/view/74915
(2)     http://www.ncbi.nlm.nih.gov/pubmed/12612226
(3)     http://www.ncbi.nlm.nih.gov/pubmed/26028058
(4)     http://www.forbes.com/sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lack-protein-ripping-off-athletes/

 

 

 

 

Progression Style

	Progression	Generic Example 5X3	Weeks Goal
W1	Ramp	100X3 105X3 110X3 115X2 115X2	Find Upper limit of strength at rep range or (Rep Maximum)explain
W2	Static	105X3X3X3X3X3X3	Build (Cumulative Volume) through tonnage and additional set
W3	Ramp	105X3 110X3 115X3 120X2	Establish new( Personal Best) during deload dropping 1-3 sets (60-70%)total volume
W4	Static	110X3X3X3X3X3X3	(Personal Best Cumulative Volume) through total tonnage

W2 and W4 Add a set to main A sets this will make hitting cumulative tonnage almost fool proof.

Rest Pause for all sets that you can’t get rep goal.  Typically if that happens it should happen on the last sets.

It would look as follows in a journal 225x5x5x5x5x3+2×3+1+1 rest between 20 and 30 seconds for the rest pause

 

 

vs

Guess which one was done in MS paintbrush and which one was done by an artist.

Thanks to a good friend of mine

Jeran Avery

General 4-6 Week Set up

	Mon,Wed,Fri	Tue,  Thur	Saturday	Sunday
Protein	.95-1.2XLBM	.95-1.2XLBM	.95-1.2XLBM	.95-1.2XLBM
Carbs	.425-.5XLBM	.75-.85XLBM	1-1.2XLBM	1-1.2XLBM
Fat	.4-.5XLBM	.4-.5XLBM	.4-.5-XLBM	.4-.5XLBM

(LBM)=Lean Body Mass

Things to Monitor

1. Morning weight
2. Average Weight week to week
3. BF% every Saturday AM along with measurements calipers/tape
4. Strength On Monday and Tuesdays workout
5. Sleep hours a night/Stress level

Enter Your Data

Description

Weight:
Body Fat %:
Age:

BFtwo	LBM	BMR-	BMR+

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Protein
Carbs
Fat
Calories

 

Programs are usually set up as follows

	Lift	Sets	Reps	Weight X Reps	Rest Interval	Tempo
A1	Bench Press	3	10-12		90s	40X0
A2	Pull up	3	10-12		90s	40X0
B1	Dips	3	12-15		30s	30X0
B2	Inc Curl	3	12-15		30s	30X0
B3	Leg Raise	3	10-12		60s	30X0

1. A1, A2 is a super set so you will do the A sets back to back Bench Press then to Pull ups
2. Sets designate how many times you will repeat an exercise
3. Reps or rep range is the designated number of times you will lift the weight
4. Weight X Reps is where you will write the weight and the reps 100X10X10X10
5. Rest interval (RI) is the designated amount of time you will rest on a lift or between lifts
6. Tempo designates the speed of the lift   41X1

4 is the negative also known as the eccentric where the active muscle is lengthening

1 is the pause in the lengthened position (in the hole or the bottom of a squat,bench)

X is the positive also known as the concentric phase when the active muscle contracts/shortens

1 is the pause at the top position usually the most mechanically advantageous position.

7. B1,B2,B3 are a triset and would follow the A sets

 

 

Typically the deadlift is the most amount of weight a person is going to lift on any barbell movement, Since the load on deadlift can be so heavy in a compound movement there are many things that can go wrong.  Specifically the upper back not being able to sustain a load that the lower back  glutes and quad can.  Watching most powerlifters this tell tale strength/mechanical deficit is adopted in  max effort pulls.

A lot of times “would be lifters” eyes and or pride are a bit bigger than their spinal integrity.   We have all been cursed by pride at one time in our lives.  The problem with a strength deficit for upper back posture is that it will play into lower back posture and create a domino effect vertebra by vertebra.    This will also happen in back squat though not always the same issue, but you will see the shoulders round forward the elbow flare back in most failures on back squat. The weight tends to go on the toe because of upper body posture.   Suffice it to say the top of the deadlift is the area where the upper back is at it’s most mechanically advantageous position.  After you travel over the knee you will often witness the shoulders protract as the bar moves more outside the body into the least advantageous position.

Approaching this situation “Kusian Deadliftnomics” pun intended theorizes that the best way to correct the deficit is top down vs bottom up.  Looking at similar nature of olympic movements it can be inferred that utilizing top down progression would be beneficial for snatch and clean when mechanics are lacking.   More to come…

 

 

 

General Rules and Guidelines for a diet:

Weight in the morning daily for feedback (1)

-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20)(21)

-The lower levels of visceral body fat the better the body assimilates carbs (3)

-Fibers provide satiety and doesn’t count towards carbs (4)

-There is a link between protein “deficiency” and increase caloric intake (5)

-Whey protein intake adds to satiety (6)

-Diet Soda and Diet sweeteners can create cravings for sweets (7)

-There is some benefit to consumption of acids with higher carbohydrate meal. (8)

-Adequate sleep is required for optimal carbohydrate assimilation (9)(10)

-glycemic load will dictate satiety throughout the day (11)

-increased protein intake will help maintain lean body mass on a diet (12)

-High protein low fat diet in some ways is superior to high carb diets (13)

– Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14)

– 7 day 15g per per kg of body mass to fully replete glycogen stores (15)

-When hungry err on the side of higher protein (16)

– The body can and does assimilate nutrients after a workout similar to a fasted state (17)(18)(19)

-High Protein Breakfast benefits satiety and prevents BF gain (22)

– Sleep Deprivation and metabolic function and immunity (23)(26)

– A routine meal pattern may help with thermic effect of food along with weight management (24)(25)

 

(1)http://www.ncbi.nlm.nih.gov/pubmed/16336072

(2)http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

(3) http://link.springer.com/article/10.1007/s00125-003-1074-z

(4) http://www.ncbi.nlm.nih.gov/pubmed/25823991

(5) http://www.jci.org/articles/view/74915

(6) http://www.ncbi.nlm.nih.gov/pubmed/25563737

(7) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

(8) http://www.ncbi.nlm.nih.gov/pubmed/16015276

(9) http://www.ncbi.nlm.nih.gov/pubmed/25870289

(10) http://www.ncbi.nlm.nih.gov/pubmed/19255424

(11)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762696/

(12) http://www.ncbi.nlm.nih.gov/pubmed/19927027

(13) http://www.ncbi.nlm.nih.gov/pubmed/15941879

(14) http://www.ncbi.nlm.nih.gov/pubmed/10487375

(15)http://ajcn.nutrition.org/content/48/2/240.abstract

(16)  http://www.ncbi.nlm.nih.gov/pubmed/23067428

(17) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

(18) http://www.ncbi.nlm.nih.gov/pubmed/16051710

(19) http://www.ncbi.nlm.nih.gov/pubmed/19837871

(20) http://www.ncbi.nlm.nih.gov/pubmed/21475137

(21) http://ajcn.nutrition.org/content/85/4/981.short

(22)  http://www.ncbi.nlm.nih.gov/pubmed/26239831

(23) http://www.lf1.cuni.cz/data/files/praguemedicalreport/pmr_109_2008_04/pmr_04-2008_275.pdf

(24) http://www.ncbi.nlm.nih.gov/pubmed/27305952

(25) http://www.ncbi.nlm.nih.gov/pubmed/15640455

(26) http://www.ncbi.nlm.nih.gov/pubmed/10468992

 

 

“Anonymous lifting journal found left at the gym”

Progressive overload can be as simple as adding sets, reps and or weight to a routine from week to week.  However often what can be lost in progressive overload is cumulative tonnage.  For a newbie, training progressive overload is pretty simple because all volume is new and most tonnage ends up falling into the critical zone for hypertrophy and strength gain because anything plus nothing will be adequate stimulus for growth.

However at a certain point an individual loses the ability to make gainz due to the magic number that is critical volume not being achieved.

A newbie can make gainz on 3X10@70% however for the avid disciple of iron it will likely not be able to achieve optimal gains after a certain point because said volume is insufficient stimulus for growth.

Now critical volume being achieved there is also the concept of being in a state of caloric surplus that I do not plan to go into in this article.

Achieving critical volume can be as simple as looking at previous weeks volume calculating it into  tonnage.  An individual has to exceed previous volume to achieve results.

There are a variety of ways to achieve critical volume.   Add sets, drop weight and add reps(accumulation phase), increase the frequency of training.   As an experienced lifter you also understand that the threshold for gains is weight at or greater than 60% of your 1 rep maximum.  Going below 60% can achieve similar results but most studies use beginners as their subjects.   All lifting variable can play a part in overall tonnage but compound movements with weight x reps X sets  is what dictates daily and weekly tonnage/volume/work capacity.

I will add to this in the future.

This is an updated version of an older program.  Understand this is a program for people with training experience if you are a newbie please try TMC 1.0  or FFE 1.0.  I was in a bad place when I wrote this and I feel that I have improved on it.  When partaking this adventure of this program it will be important that you are not in a caloric deficit  getting good sleep and eating enough protein.  1.2-1.5x lean body mass will tell you how much you should be consuming in grams.

GFY-Training 2.0

 

 

Historically speaking, I have heard of 3 times where individuals and/or coaches were trained trying to reverse engineer athletes.  The first case I remember was my Kinesiology teacher explaining how the Russians tried to reverse engineer swimmers towards Mark Spitz and his swimming asymmetry in the hopes of increasing swim times.  Ironically, Mark’s coaches were trying to fix this asymmetry, which later increased his times and decreased the Russians times. In cross country skiing I’ve heard that coaches were training younger skiers towards vagus knees in order to simulate the gait of advanced athletes.  My dad once told me that the Japanese had adopted what was known as the frog style (below) olympic lift which incorporated a varus knee to compensate for valgus knees occurrence.  I have yet to confirm all of these stories as it was often 2^nd and 3^rd hand information.

The first 2 stories are a type of reverse engineering that were short sighted. One can assume that greater injuries likely occurred from the valgus knees stress on the ligaments of the knee along with the possibility of low back injuries.  What can be gained by looking at these examples is to understand that chronic training can and does lead to asymmetry.

Anecdotally, I’ve used back squat partials in the past in order to get used to heavy weight and also to facilitate post tetanic potentiation.  However what I noticed occurring is my body getting used to shortened range movements and my lordosis/anterior hip tilt becoming more pronounced when squatting.  I think this situation can also occur with people that only do power cleans and neglect to do full cleans but at a different level due to movement pattern.  After all, the body is memorizing patterns and trying to figure out how to become more efficient at movement patterns by laying down fascia and soft tissue. I believe fascia is to blame for loss of range of motion while allowing for acute strength gains, also seen in isometric work.

That being said, I have in the past made the mistake of over attributing strength/power as a quality that will have direct carryover.  Strength/Power do have direct carryover, but these two characteristics are amplified by skill.  Once you have all 3 ducks in a row, mastery will follow.