Olympic lifters/Crossfit workout and diet thread

Boss302 said:
Great thread dp - that's an amazing setup you have for a home gym. You obviously know your stuff. I started out training wanting to be a power lifter but my friends talked me into entering a bodybuilding contest since I was naturally cut. Did very well and entered four more after that. I still train and wanted to know more about your supplement list. I take a few of the ones you listed but was curious if you could elaborate or tell which ones are must haves - I'm a few years older than you.
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I haven't gone into protein/BCAA, but for the longevity stuff:

CoQ10
EPA
ALCAR
ALA
Keto DHEA
Astragalus
Resveratrol
multi

I buy CoQ10 powder (sourced from Japan (Kaneka)) and add to coconut oil. I melt 14oz of coconut oil on low heat in a sauce pan. Once it's liquid I add the oil back into the jar and add 60g of CoQ10 powder. It's approx 1g per tsp. I take 1-2 tsp per day. The plasma conc. cannot be achieved with any other preparation.

I used to consult with IFBB guys. One of whom placed 5th in the Olympia.
 
The Olympia, pretty cool. Telling my age but before I could drive saw Zane win his first of Mr. O in Columbus, Ohio which is near me. The next day Arnold (who was the promoter back then) held a small seminar which I attended and met Frank and a few other guys from the golden age of bodybuilding. If a weekend like that doesn't get a kid to train hard, nothing will.
 
drownpruf said:
FCX injured his T5. I jumped out a 3rd story window and shattered my ankle on impact. It was reconstructed by a top ortho, but I cannot go more than 400 on squat. I am 245 at 12% or so.
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My bad. Good luck to FCX on his recovery. Still, jumping out of a third story and only receiving a shattered ankle isn't bad! You've got some good bones, man.

You're still doing 400 on the squat after breaking an ankle, and you're in your 40s? Another feat. My best is around 400, but I did it on a smith, so that doesn't count. :)

However:

My heaviest lifts have all occurred since I turned 50, mostly because I learned better techniques...about when I started reading MMI. They have some great diet ideas, too.

Good thread you started.
 
FCXoptions said:
Well, I guess my usage of "very heavy" is all relative. It just depends on the person. I broke my L5 when I was 17 but prior to that my last set was usually 405 with 50lbs in chains for progressive resistance. I was 185lbs and 6'4" so a little more than double my weight. Nothing crazy to begin with, but now I never go over 225 on deadlift. I need to get back to it, but I'm always worried about reinjuring my back. Last year I finally got my lower back in solid shape and was doing a lot more, until I fell while bouldering. The person "spotting" me hadn't moved the pad. I landed on a rock on my lower back. Not the best luck with my back lol.
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Ouch. Sorry for the bad luck. I wonder how safe long-term, heavy dl's are? Same with squat? Even with no spinal injury, the heavy weight over the years on the joints/discs etc?

For the resident chemists - how best to supplement with Aromasin? Low T from proscar use caused lots of issues with the plumbing downstairs. Any advice to get things back working? Taking Aromasin now. Got excited and crushed E alittle low - sore joints. Now laying off until things improve, and experiment again. Trying to find the right dosage.
 
Thanks for the good wishes. It isn't nearly as bad as it was anymore. I just have to be careful to not do anything with poor form or too heavy now.

I'm not sure on the long term effects of DL, but I definitely liked it prior to injury. Your whole core and everything will get so much stronger with deadlift. I feel it works more muscles than squatting, so i prefer it between the two. BUT with poor form you can really mess up your back!

achilles28 said:
For the resident chemists - how best to supplement with Aromasin? Low T from proscar use caused lots of issues with the plumbing downstairs. Any advice to get things back working? Taking Aromasin now. Got excited and crushed E alittle low - sore joints. Now laying off until things improve, and experiment again. Trying to find the right dosage.
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DP will know better than I do more than likely, but are you trying to spark up your natural production? If so there are probably better options than Aromasin. Look at what guys use after a heavy cycle. Typically Clomid, HCG, Nolva, Torem. I don't know all the details on Torem, but I believe it is somewhat of a replacement for the outdated Nolva. Less side effects and better results, but I can't back that up.

A typical simple plan would be to run Nolva/Torem and Clomid together to jumpstart everything. It just depends on your age and how bad you are shut down. Wait on drownpruf to chime in though.
 
Yeah, I would go with Clomid as a first-line attempt, then hCG. Got to be careful with dosing on hCG. Clomid is amazing stuff. The MOA is preferable (IMO w/Clomid) to N and T, and any of the three should work. It's a personal pref for me. I don't like aromatase inhibitors (Exemestane/Aromasin).
 
FCXoptions said:
I'm not sure on the long term effects of DL, but I definitely liked it prior to injury. Your whole core and everything will get so much stronger with deadlift. I feel it works more muscles than squatting, so i prefer it between the two. BUT with poor form you can really mess up your back!
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Have you considered rest-pause for your DL? I've read some of the top BB's only use that technique at higher weights. You can move more volume at heavier weight, and I find it to be a little less stressful on my lower back, and easier to maintain proper form.

After warm-ups, I usually do 3-5 reps with 10 second rest intervals, usually around the weight you are working with. If I've had a good night's sleep, I might move up to 2 reps with 10 to 15 second intervals at 300, and try for a total of 8 total reps per set with a total of 2, or even 3 sets. That's more than I can do if I try to do 2 or 3 normal sets of 6 at that weight, which I find extremely difficult after the first set. That gives me 16-24 total reps using rest-pause vs 12-18 total reps using conventional sets. I'm not saying you won't feel it the next day if you've never done it, though, because you will.

I only DL twice a month, because they are murder on your nervous system, but as you indicated, one of the best all around lifts.

Good luck with your injury recovery. Stay light till you're healed...seriously. My gym actually has a lower back machine for isolating your lower back muscles if you're rehabbing such an injury.
 
drownpruf said:
I personally think the rest-pause is an IQ test. Dumbest thing ever to infest weightlifting. Just my opinion. FWIW I gave it a go.
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It works well for me. I will use it for cycles a couple times a year. My strength increased noticeably when I used it, and it's easier on my joints when I want to lift heavy. I never tried it till about 6 months ago. Like everything else, I believe it is effective for limited periods of time.

Just curious, why didn't you care for it?
 
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