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Old 10-30-2008, 11:20 PM   #11
Ryan Whipple
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Re: Kekoa GO'ing MAD with Starting Strength

Nice work on the squat PR! Did you feel like the bench wasn't sitting right on your joints? It seems my shoulder gets uncomfortable long before any muscles do. I'm not sure how to fix that though...
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Old 10-31-2008, 06:01 AM   #12
Kekoa Kuamo'o
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Re: Kekoa GO'ing MAD with Starting Strength

Yeah couldn't find a strong, stable position for it. My front deltoids are pretty sore today which is unusual after bench day. I've been doing some hand stands and stuff so maybe they just got extra fatigue.
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Old 11-04-2008, 07:11 AM   #13
Kekoa Kuamo'o
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Re: Kekoa GO'ing MAD with Starting Strength


Saturday, 1 Oct
3 minutes C2 Row warm up

Squat
45, 135, 185, 205 warm ups

240 x 4
230 x 5
230 x 5

240 was murderous. I felt 230 would be safer.

Press
45, 70, 90 warm ups
110 x 4
110 x 4
110 x 3

Press has been stalling lately. My shoulders felt sore this morning again, we'll see how it looks next time.


Clean
45, 70, 95 warm up

120 x 3
120 x 3
120 x 3

Form was sloppy and I was out of gas.

I'm looking forward to the 2 rest days. Hopefully I'm just slowing down because it was the last workout of a busy week. We'll see next time!

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Old 11-04-2008, 08:51 AM   #14
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Re: Kekoa GO'ing MAD with Starting Strength

Sounds like you had a rough day! Not to worry though, lots of factors can cause an off day. A two day rest will probably make a huge difference in how you feel. Good luck today!
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Old 11-04-2008, 05:00 PM   #15
Kekoa Kuamo'o
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Re: Kekoa GO'ing MAD with Starting Strength


Tuesday, 4 Nov
6 minutes step/bike warm up

Squat
45, 135, 185, 225 warm ups

240 x 5
240 x 5
240 x 5

Bench Press
45, 135, 165, 185 warm ups

190 x 5
190 x 5
190 x 5

Deadlift
135, 185, 225, 275 warm ups

290 x 5 PR

Pretty awesome workout today. Squats were heavy and tough but solid, I reset the bench and found a solid position to work with, and I think I'm ready for a 300 lb deadlift.

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Old 11-04-2008, 05:15 PM   #16
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Post Re: Kekoa GO'ing MAD with Starting Strength


I have gained about 7 lbs in the month I have been doing SS. I'm up to about 199 lbs now, and I think the gains have been solid.

Squat 200 -> 240
Bench 185 -> 205 (before reset)
Deadlift 225 -> 290

However, with my wedding coming up in about 8 weeks I wanted to try running an 8 week cut. I am still working out the kinks, but I'm thinking of doing something like regular SS workouts twice a week with a light SS workout in the middle of the week. On the off days I'm going to do some metcon / HIIT.

The diet I'm looking at is called the Anabolic Diet and it seems to be a type of ketosis diet. I've read a lot of success stories from keto diets, so I'm thinking about giving it a shot. It's basically 60/40 fat/protein for 5 days and then carb loading on the weekend. Here are some helpful links I found:

Anabolic Diet and Crossfit

Meal Ideas

Anabolid Diet Foods

I'm not one for fad dieting and I have been drinking milk and eating paleo type foods, but I thought I'd try to end the year on a high note.

Any suggestions?

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Old 11-04-2008, 05:54 PM   #17
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Re: Kekoa GO'ing MAD with Starting Strength

After reading a good bit more on the diet, I think that jumping in the zone might be a better idea. I don't think I'll survive without the milk that I'm now addicted to. That and sweet potatoes!
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Old 11-04-2008, 08:38 PM   #18
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Re: Kekoa GO'ing MAD with Starting Strength

I had an experience with the Zone. It was awful.

HOWEVER, I stuck to a strict, as RX'd zone. All the carbs, no extra fat. I hated choking down four cups of green beans and tiny amounts of fat. If I were to do something similar again, I would lower the carb blocks by 1/3rd and go with about 4x fat. I'll probably try this in one month when my SS cycle ends. Good luck with it, let me know how it goes!
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Old 11-05-2008, 06:46 AM   #19
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Re: Kekoa GO'ing MAD with Starting Strength

Weird, I've usually heard the zone to be fairly effective. Maybe it's not as effective if you're trying to gain? I think I'll use fitday and shoot for a 40 / 30 / 30 C/P/F split with about a 600 calorie deficit.
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Old 11-05-2008, 06:10 PM   #20
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Re: Kekoa GO'ing MAD with Starting Strength

Played basketball today to work up a sweat.

Today's food intake looks to be about 3000 cals with 47% fat 22% carbs 31%protein. The protein is right on but it looks like I'm taking in too much fat. I may have to swap out my whole milk for 2% or 1%. After viewing a few calorie need calculators it looks like I need about 3500 so shooting for just under 3000 a day is my goal. I'm going to keep lifting heavy and see what happens.
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