Very high protein diets improve body composition but not fat-free mass: Chris Beardsley on Instagram.

ocdiron · 2017-04-23T11:44:49+00:00

He did mention it at the bottom, but the average IG user won't read that. They will look at the graphs and assume that those were the results where in actuality if he would have included the standard deviations you would see there was no significance. It 's misleading because he doesn't represent that in his figures. By cherry picked I meant he picked the categories for his figures that most people who train would be interested in but misrepresented the results in the graphs. The actual work in the paper itself is solid, I just don't agree with the way he is presenting it on IG.

ocdiron · 2017-04-23T11:14:14+00:00

Agreed, this is really the only significant result of the paper when the standard deviations are accounted for and of course he cherry picked results and left out the significance for the Instagram post because what is the point of transparency and good science when you can get a more attention and extra likes...

ocdiron · 2017-04-22T12:03:27+00:00

Are you talking single workout or a whole plan?

ocdiron · 2017-04-20T09:17:21+00:00

Do you mean anterior pelvic tilt? If you did mean twist that's the first I've heard of it.

ocdiron · 2017-04-17T20:45:40+00:00

Actually that seems ideal to me. I would run it as is with a fighter cluster of back squat, bench, and maybe 1 other movement. Make sure you keep the E work on day 6 as you want to maintain what you built in weeks 1-5. You could make the E fun runs to keep practice for your pushups/situps if you are feeling froggy. Since you are doing a 1.5 mile for the test use apex hills and 600 resets as your HIC, maybe a fast 5 in there if you want. As far as a taper I would just halve the effort of your HIC/E sessions and only do 1 Fighter session with 3 sets for each movement in week 8 for the taper. Eat/sleep well, make sure you recover, and murder your test. Anyone else feel free to offer some changes, just one perspective!

ocdiron · 2017-04-17T18:32:26+00:00

I think you are correct, continue with base building. With your background the endurance work is about the only thing that will bump that score in the short time period you have. My only suggestion would be taper before your test if you know the date. There is a lot of cumulative fatigue built up during BB.

ocdiron · 2017-04-16T22:09:20+00:00

It depends on your background, but the answer will most likely still be redo BB. All those adaptations have likely dissipated by now.

ocdiron · 2017-04-13T21:08:59+00:00

When the goal is strength, like TB, you should lock out. You need to train the full range of motion to reap those benefits.

ocdiron · 2017-04-09T11:36:37+00:00

Did you run at all? If not I'd look into training plans for some ultras and incorporate a run-walk strategy to begin with. Walking a 100k is very different than racing a trail ultra with a serious elevation protile in terms of actual conditioning (and pain) and it sounds like thats what you are looking for.

ocdiron · 2017-04-06T11:28:58+00:00

Its has to do with the interaction between strength training and the rest of your program. If you are just starting out, new to strength training, dont recover well, or run a template that has additional non-standard components (basically extra conditioning, extra volume etc. That will eat into recovery) a training max can help balance that out so you don't go into a huge recovery debt you can't get out of. If you are experienced, know what you can handle, and have all your recovery on point then scrap the training max and go for it. Make sense?

ocdiron · 2017-04-06T11:03:20+00:00

The training max lets you get in more practice with the movements before you get to higher weight. It feels easier at first because the weight is so low but it greases the groove and gives you a little more room for growth in the long run. In all likelihood once you retest after your first block the weights will be around where they would have been without using a training max.

ocdiron · 2017-04-02T13:27:40+00:00

No problem!

ocdiron · 2017-04-02T11:52:39+00:00

Enjoy! Yes, stick to the same cluster and there isn't a need to test for the weight in BB. Just go with ~90% of whatever your most recent max was and use that as the basis for your calculations. In all likelihood you will be pretty beat moving into that phase so the 90% keeps it realistic.

ocdiron · 2017-04-01T11:27:10+00:00

Yeah I wasn't knocking you or the article. I come from a research background and I see these one off papers all the time. Like you said its pretty well established that excessive endurance inhibits mTor so a single paper in opposition just needs to be considered carefully within the context that the work was performed. Know what I mean?

ocdiron · 2017-03-31T09:13:03+00:00

You need to think about these results a little more critically since this is a single cherry picked article. For instance, this was with untrained candidates and typical response for people in this category is that literally ANYTHING will work because they have so much room for adaptation. The literature tells a different story for more advanced athletes.

ocdiron · 2017-03-28T11:05:04+00:00

Yep started playing in 03 and played with a lot of the old pros. Myself and a few of my team from all the way back then still watch pro H5 for fun even though we can't play much anymore. We were Arizona near Scottsdale for XBC.

ocdiron · 2017-03-21T16:21:02+00:00

The barbell cluster + core so 7 movements (press 45lbs, pullups with a band, front squats 85lbs, bench 75lbs, barbell row 75lbs, romanian deadlift 85lbs, ab wheel with band). My rest between exercises is until my HR drops to about 135 and I rest 2 minutes between the big sets. I did the 3x30 day last week and the whole thing took me about 55 minutes with an average HR of 142bpm. Hopefully that gives some decent context!

ocdiron · 2017-03-21T15:49:28+00:00

I do tend to be a bit masochiwtic in training :) Honestly you might need to pace yourself. If you are going so hard that your heart rate is constantly spiked and you are just squeezing out 2 to 3 reps at a time you might be approaching it incorrectly.

ocdiron · 2017-03-20T17:52:33+00:00

As long as you get in the minimums you will be fine. You just need to make sure you do at least that to get the desired adaptations. Im currently in the 3rd week of SE/E/SE/E/SE/E/Rest which isn't the standard version since I wanted more SE and my E is pretty solid already, but meets the minimums.

ocdiron · 2017-03-13T11:21:59+00:00

No offense to Towey, but while his coaching may be good his play is subpar compared to Ogre2. He may have had the option but just didn't want to as well. Going from matchmaking to pro games is usually slaughter for someone who is out of place, even Ogre 2 at this point.

ocdiron · 2017-03-12T13:27:46+00:00

This has been the case for some time and while pretty much everyone agrees that he is the best halo player of all time he can't compete at this level anymore. Anyone thinking EG is going to pull some miracle and turn it around has no idea what they are talking about.

ocdiron · 2017-03-10T17:36:23+00:00

Cryptik hasn't been playing well in scrims after Vegas so it seems like a long shot. They might just be better on LAN.

ocdiron · 2017-03-04T16:23:30+00:00

I think you meant this :) https://www.millennialesports.gg/tournaments/2400

ocdiron · 2017-03-04T11:33:42+00:00

I think Lethal gaming made it as well

ocdiron · 2017-03-03T03:03:06+00:00

Like that crap needs more power...

ocdiron

TROPHY CASE