anybody into bodybuilding/powerlifting?

[drumad]

first sentence says:
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet

you lose

You got me there but <20g is basically no carbs. It's just an allowance for error. Best getting as little as humanly possible.

Smashed squats today.

155x5
190x5
230x3
260x3
305x3
340x3
285x3,x3,x3,x3,x3

Then tried a zercher at 135 for the fuck of it. That's fun.

[rbartongrimley]

I approve of this message. Keep posting!

Send pix or video of the competition too if you can.

Here are some pictures and a video from the comp(179.6lb body weight):

Third attempt 463lb Deadlift with three white lights




I should of pulled higher. My prior PR in the gym was 425 and that was months prior to the meet. I based my numbers off of that as opposed to feel. Live and you learn!

Failed my third attempt for 435lbs


I honestly could of hit it, they called the spotters quite fast, but I believe I missed it because I went into the hole too slow. I normally accelerate down.

[Shangsta]

You got me there but <20g is basically no carbs. It's just an allowance for error. Best getting as little as humanly possible.

Smashed squats today.

155x5
190x5
230x3
260x3
305x3
340x3
285x3,x3,x3,x3,x3

Then tried a zercher at 135 for the fuck of it. That's fun.

haha I feel you on that one. I was at 135 on zerchers for a while but have finally been able to progress to 185 and i can d0 225 for like 2 reps before i abysmally fail

[scabzzzz]

Sweet! I'm excited to test this out. What's your height/weight? I should be in Keto now. Saturday I had some pasta, but Sunday-Today it's been about 20-30g a day.

Do you use anything for pre-workout? I may not be able to give up my MP Assault...

You can always test with these:

http://www.walgreens.com/store/c/ketostix-reagent-strips-for-urinalysis/ID=prod19769-product

Im 6'2 and about 180lbs right now. I've been trying to gain some weight actually. I settled in at 175~ pretty much all year regardless of food or exercise.

I dont do pre-workouts. MAYBE a BCAA shake. During keto though, BCAA and no or low carb protein shakes. But now I dont even do protein shakes, just raw food. My body responds better to food than powder i feel like. Be careful on the pre-workouts and shit. You'll get addicted to it and accustomed to having it and when you dont have it your workout will feel like shit and suck. Youre better off having a banana or an orange for sugar. It'll be more than enough nutrients for an entire 2 hour workout without the face melting effect.

[IronFreak]

A good indication that your in a full on ketogenic state........your piss has a special STANK to it......

[Thizzelle]

You got me there but <20g is basically no carbs. It's just an allowance for error. Best getting as little as humanly possible.

Smashed squats today.

155x5
190x5
230x3
260x3
305x3
340x3
285x3,x3,x3,x3,x3

Then tried a zercher at 135 for the fuck of it. That's fun.

I eat about 50g a day that's pretty low in my book when I weigh 225

[bighitbiker3]

You can always test with these:

http://www.walgreens.com/store/c/ketostix-reagent-strips-for-urinalysis/ID=prod19769-product

Im 6'2 and about 180lbs right now. I've been trying to gain some weight actually. I settled in at 175~ pretty much all year regardless of food or exercise.

I dont do pre-workouts. MAYBE a BCAA shake. During keto though, BCAA and no or low carb protein shakes. But now I dont even do protein shakes, just raw food. My body responds better to food than powder i feel like. Be careful on the pre-workouts and shit. You'll get addicted to it and accustomed to having it and when you dont have it your workout will feel like shit and suck. Youre better off having a banana or an orange for sugar. It'll be more than enough nutrients for an entire 2 hour workout without the face melting effect.

Sadly I think i'm already addicted. I can have a good workout without it, but the music just doesn't sound as good. I try to take a week or two off from using it once my tub runs out.

A good indication that your in a full on ketogenic state........your piss has a special STANK to it......

That's good to know. I was wondering why my pee had that asparsgus-y smell, but without me eating any asparagus.

What's everyone's take on stretching before/during/after lifting heavy? DL's and Squats I have to do my hamstrings after every set otherwise my lower back kills. Other than that I just stretch when I feel like it...anyone have a routine?

[IronFreak]

I just roll out my legs before leg and back day. My IT bands give me hell if I dont/ I also use a sumo stance so it helps me with overall mobility. But I don't ever really stretch during my workout.

[drumad]

I do the same. Roll out before any lower body days. Full body stretching after every workout. If I'm feeling bored, I roll out my triceps with straight bar on a curl rack. Now that fucking hurts.

[Jand3rson]

Sadly I think i'm already addicted. I can have a good workout without it, but the music just doesn't sound as good. I try to take a week or two off from using it once my tub runs out.

I LOVE my MP Assault. But I think half the reason I like it so much is the flavor (raspberry lemonade). It's just damn tasty, and has the same effect as Red Bull, just without the shittons of calories and sugar.

[rbartongrimley]

I have been extremely busy this week with writing grant proposals for some future work, so I missed two days of training.

Finally got in for an hour this evening and did some beltless paused squats. My legs are still pretty sore from earlier in the week, so I didn't go up in weight at all. 5 sets of 1 with five second pauses. Did some mobility work after this. Heavy dead lifts are on the slate for this weekend of my training cycle so keep posted.

[IronFreak]

Very impressive man!

[drumad]

Ho boy, them pauses make me glutes hurt.

[rbartongrimley]

Today was deadlift day and I worked up to heavy doubles. I have been training with an oversized bar lately and it has really helped my grip, though my work sets normally suck ass. I am hoping that when I use a deadlift bar next, it will feel like I'm going to snap it in half

Belt less deadlift at competition stance:
225x10
325x5
365x5
405x2
425x2 for three sets

The next one is what really messed me up. Glutes really felt it
2" deficit snatch grip pulls.

135x10
225x5 for two sets
315x2 for three sets

Did a fa couple sets at 185 of Full cleans (catching in the hole) to finish off the night

I didn't get a chance to take videos, but tomorrow is speed work for squats (my programming is all fudged up this week), and I'll try to remember the vids!

[alB5]

DL day, still can't get past 300 with good form. Just going to keep trying, other than that my back has been getting stronger.