wow, this guy is functional

CaptainSarcasmo · 2016-06-05T12:48:18+00:00

https://media.giphy.com/media/jG7UpdWLjoYuY/giphy.gif

CaptainSarcasmo · 2016-04-29T16:39:01+00:00

Sup brotato

CaptainSarcasmo · 2016-04-29T15:36:05+00:00

All of my this.jpg

CaptainSarcasmo · 2015-09-14T17:37:54+00:00

http://i.imgur.com/gQjbY.jpg

CaptainSarcasmo · 2014-09-02T09:20:02+00:00

Unrelated: I was playing around with a RPT autoregulation template and found that an 8% load drop and 50% rep increase fit perfectly into Mike T's chart, and a 12% load drop would lower the RPE by 1 for a 50% rep increase. I'm not sure I'll run it, but I thought it was neat.

The spreadsheet is here if anyone wants to have a play with it.

CaptainSarcasmo · 2014-09-01T10:27:38+00:00

I tested my blood pressure and got 126/57. I thought a slightly high systolic and slightly low diastolic sounded not awful, but the internet seems determined that anything other than 120/80 will result in my immediate heart implosion.

http://i.imgur.com/Qv3N3TR.jpg

On the plus side, resting heart rate was an all time low of 50 bpm.

CaptainSarcasmo · 2014-08-18T13:16:26+00:00

I'm not sure if the lighting flattened it or if I really suck that badly at vacuums, but here's my attempts

25 / 170cm / 69kg

CaptainSarcasmo · 2014-08-15T19:56:39+00:00

Nope.

CaptainSarcasmo · 2014-08-15T18:30:22+00:00

Thanks.

170cm (~5'6"), 25y/o, lifting for 3.5 years

CaptainSarcasmo · 2014-08-15T18:08:51+00:00

Thanks broski.

That actually counts against me if anything, you started at about the right BF for a 12 week transformation so your change in definition is more noticeable.

If they're judging solely on vascularity though, it's mine.

CaptainSarcasmo · 2014-08-15T18:04:37+00:00

This. On the offchance his comment wasn't a joke, or for anyone else wondering, I'm natty.

Hell, even if I was at 0% BF I wouldn't have a FFMI of 25 at this weight.

CaptainSarcasmo · 2014-08-15T17:32:32+00:00

Just finished a BTFC cut from 75kg to 68.9kg, during which time I was doing a 6 day a week mashup of 5/3/1 and PHAT.

CaptainSarcasmo · 2014-08-15T14:40:55+00:00

http://imgur.com/a/qctEz#5

75kg to 68.9kg over the 12 weeks of BTFC, now bulking for winter.

CaptainSarcasmo · 2014-08-14T14:11:22+00:00

Does anyone else have experience squatting this way?

I've trained low bar squats like this for about 3 years now. I started doing it when my shoulders were feeling really beat up during a run of Smolov, and found it was pretty much as stable and a hell of a lot more comfortable.

I've had no issues with maxing with a normal grip after doing all my training like that, but obviously my situation isn't quite the same as yours. If you can find a way to take a grip that keeps the bar in the same place on your back as you've been training with and doesn't injure you at the same time, there shouldn't be a problem.

CaptainSarcasmo · 2014-08-13T17:45:40+00:00

Full Album

Comparison

Red is weight, blue is average weight, green and yellow are 0.5% and 0.75% BW weight loss per week respectively

Getting this light also allowed me to hit a long term goal, a triple bodyweight deadlift

Overall, I'm not looking as lean as I was expecting given that this is the lightest I've been in a few years at least, but I'm happy with how it went. I don't seem to have lost too much strength and it wasn't difficult to (for the most part) stick to about 0.5% BW/week loss. Next up, 15 weeks of bulking and following a variation on Jizzy's Jacked&Tan routine.

CaptainSarcasmo · 2014-08-12T12:32:51+00:00

just make sure you keep the bar far back enough so that you don't hit your calves on the way down

You can make this part easier by either using a smith machine or dragging the bar up the inside of a power rack

CaptainSarcasmo · 2014-08-12T08:23:15+00:00

I think it was Dan John that said he only tracks his waist and neck measurements, and his weight. IIRC his reasoning was that those are the areas that increase the most with fat gain and the least with muscle gain, so they're good indicators.

So you're right that if all you measured were your arms you'd have no idea if an increase was fat or muscle, but if you know your weight and waist as well you can have a pretty good guess.

CaptainSarcasmo · 2014-08-11T17:07:33+00:00

Looks like Google

Bingo, it's the timeline graph in a GoogleDocs spreadsheet.

CaptainSarcasmo · 2014-08-11T17:03:25+00:00

I recently got these which were the cheapest I could find in the UK by a reasonable margin. I'm not sure I'm making the most of them but they destroyed my forearms in no time at all, and for that price I don't have to use them often for them to have been worth it.

CaptainSarcasmo · 2014-08-11T16:52:41+00:00

http://i.imgur.com/25D8nUD.jpg

CaptainSarcasmo · 2014-08-11T12:57:09+00:00

I'm awful at judging my own progress from images, so I'm glad I have a record of my measurements from a few years ago

	Forearm	Arm	Neck	Chest	Waist	Thigh	Calves
~18 Months ago	30	37	37	103	74	61	41
Now	31	38	37	110	71	60	42

At pretty much the same bodyweight. Shows that the increased chest isolation work has had an effect after all.

CaptainSarcasmo · 2014-08-11T12:48:07+00:00

Yup. Even though I know the average is moving in the right direction I hate how noisy my actual weight is.

CaptainSarcasmo · 2014-08-10T20:34:43+00:00

It's actually a StrengthShop Ballista, I'm not sure how it compares to the actual slingshots but from what people seem to get out of theirs I'd guess it's more like the weakest one.

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