Since last posting on Bills old site, ive made quite a few changes to my training. Been training in more of a strongman style with slightly higher frequency than i use too, but still intense and brief though.
My focus for the last 18 months or so has been OHPing and deads, everything else is just gravy.
Deadlift (Hex bar, Regular or Axle bar), work up to a top set of 1-3 reps, plus two back off sets of 5
Hex bar static hold off blocks, max 5 second hold
Seated pully row, 3 sets of 10 (medium weight for all sets)
OHP (BB, Viking or Log), work up to a top set of 3-5 reps
Slingshot bench press, 2 sets of 5 reps
One arm DB press, one set of 3-5 per arm
Finnish with a little grip training on press day, usually rolling thunder, or pinch block.
Loaded carries, heavy farmers walks, sandbag loading and duck walks.
Friday is by far the hardest day, takes a day or two before i feel human again lol.
Injuried my left shoulder 6 months ago, its taking its time to heal, but am OHPing heavy again, the slingshot has been a life saver, its a great cheap device, i still continue to use it as its a great way to overload the triceps, but still keeps shoulder mob, lockouts or board presses dont do the latter. Another way i found is by using reverse bands when benching.
Diet wise, for me its high fat, med pro, and lowish carbs (about 100-150g per day). Brought my weight back up to 280lb (at 6'4), but i'll bring my weight back down 20lbs or so for summer, not for the beach or anything like that lol, just dont like the heat, feel more comfortable.
Looks like you are doing great! The shoulder will heal, body weight definitely respectable. Now that is a workout!!!
Training is going well, workouts are daily now, always breif, but vary in intensity. This way my recovery is greater, no DOMS, reduced back pain etc. Also do 3-4 cold plunges per week.
Still a focused in on the big lifts...
Legs - Hatfield overload or plate loaded power squats and prowler pushes
Pull- Shaw style deadlift, TBDLs off 4" blocks, rack pulls, seated cable long rows, weighted hypers
Push- OHP's (viking, swiss bar, machine), bench presses with chains added or plate loaded dip machine
I salt in a little fluff here and there, EZ bar curls, pullovers, overhead cable rope extensions and maybe a lateral raise.
Diet wise, for the last few weeks ive been enjoying the positive effects of a more animal based diet, grass fed beef, butter, cream, cheeses, lamb, liver, free range eggs, and a little bacon. Since i dont like fish, i add a good fish oil supplement. ive also been adding a lot of pink Hym salt, this is something i didnt do before and the very i found such a diet hard to stick with in the past. Also because i was afraid to keep the fat intake high. Not no more baby:)
Plant wise, mold toxin free coffee, MCT oil, a little seed free fruits, thats it. As a result, ive had no bloating, digestive issues, no hunger pangs, headaches (from ever spiking blood sugar levels), less joint pain, better mental health (ive bipolar) etc.
Life is good:)
You are right on key my friend! Both training and diet. Thanks for giving us an update 🙂
Yes darn injuries especially shoulders are a big pain, literally. Glad yours is feeling better.
Since going to a more Carnivore diet and adding Dr. Mercola joint formula, mine are feeling much better too!
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