{"id":1543,"date":"2011-10-18T15:55:38","date_gmt":"2011-10-18T15:55:38","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1543"},"modified":"2011-10-18T17:26:08","modified_gmt":"2011-10-18T17:26:08","slug":"my-thumb-hurts","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1543","title":{"rendered":"My Thumb Hurts"},"content":{"rendered":"<p><img decoding=\"async\" style=\"display: block; float: none; margin-left: auto; margin-right: auto\" src=\"http:\/\/doubleyourgains.com\/wp-content\/uploads\/2009\/08\/hookgrip.jpg\"><\/p>\n<p>I couldn&#8217;t think of a better title. Sorry. I think it hurts because I was really forcing the hook grip last night and I think I might have mashed it a little too hard. Anyway&#8230; it was another long night with some awesome programming, great PR&#8217;s, and lot&#8217;s of hard work by some good friends. Here&#8217;s mine: <\/p>\n<ul>\n<li>50 GHDs\n<li>50 GHBEs (35#)\n<li>3 minute KB complex (1.5 pood)<\/li>\n<\/ul>\n<p>Then, we did the the following protocol for dead lift, clean &amp; jerk, and front squats: <\/p>\n<ul>\n<li>5 @ 60%\n<li>3 @ 70%\n<li>2 @ 80%\n<li>1 @ 90%\n<li>1 @ Current 1RM\n<li>1 @ Current 1RM + 2-5%<\/li>\n<\/ul>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"2\" width=\"400\">\n<tbody>\n<tr>\n<td valign=\"top\" width=\"57\"><font size=\"1\"><\/font><\/td>\n<td valign=\"top\" width=\"57\"><font size=\"1\">5@60%<\/font><\/td>\n<td valign=\"top\" width=\"57\"><font size=\"1\">3@70%<\/font><\/td>\n<td valign=\"top\" width=\"57\"><font size=\"1\">2@80%<\/font><\/td>\n<td valign=\"top\" width=\"57\"><font size=\"1\">1@90%<\/font><\/td>\n<td valign=\"top\" width=\"57\"><font size=\"1\">1@RM<\/font><\/td>\n<td valign=\"top\" width=\"57\"><font size=\"1\">1@RM+ <\/font><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"57\"><font size=\"1\">DL<\/font><\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">285#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">315#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">365#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">405#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#ff0000\" size=\"1\">455#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">465#<\/font><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"57\"><font size=\"1\">C&amp;J<\/font><\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">115#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">145#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">165#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">185#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#ff0000\" size=\"1\">205#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">205#<\/font><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"57\"><font size=\"1\">FS<\/font><\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">165#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">185#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">215#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">265#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#ff0000\" size=\"1\">315#<\/font><\/p>\n<\/td>\n<td valign=\"top\" width=\"57\">\n<p align=\"center\"><font color=\"#00ff00\" size=\"1\">285#<\/font><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>A few notes on the fails&#8230; my grip totally went away on my dead lift. I think it was actually due to the again faster grip things. I was able to hold on to 465# just fine with just chalk. For the C &amp; J, my hook grip psyches me out. It still feels really weak, so I&#8217;ll start to pull, then just drop it because it feel like the barbell is going to fly out of my hands. For the front squat, I really just don&#8217;t know my 1RM, so after doing 265#, which felt easy, I decided to jump up. A little too much, I think. <\/p>\n<p>Then:<\/p>\n<ul>\n<li>1 set of max reps dips: 16 reps<\/li>\n<\/ul>\n<p>In other news, little Miss Brenna has actually slept really well during the past 2 nights which has been absolutely phenomenal. The different in how I feel when I get sleep is completely night and day and affects almost everything about my daily life. I can handle things so much better. I am sure that this is true for everyone to some degree, but I do know some people that can operate just fine on 4-5 hours. I am not one of those people. Never have been. <\/p>\n<p>At the suggestion of my good friend Ryon, I am experimenting with the <a title=\"Lean Gains\" href=\"http:\/\/www.leangains.com\" target=\"_blank\">lean gains<\/a> protocol (<a href=\"http:\/\/www.leangains.com\">http:\/\/www.leangains.com<\/a>) and actually seeing some results. This is very exciting and after the first week of following it, I am compelled to continue on to see what it does for me. I can see (again, in just 1 week) difference both in the mirror and on the scale, which has not really budged for quite a while. <\/p>\n<p>There are some things about this that are not &#8220;paleo&#8221;, like the use of supplemental protein, but I have always been OK with self experimentation as long as I see good results from it. Hell, I was skeptical about &#8220;the paleo diet&#8221; a few years ago and decided to give it a shot. If I were stubborn about trying that, I don&#8217;t know where I&#8217;d be right now. <\/p>\n<p>At any rate, I have learned a few things about my particular eating situation over the past week that I think are really simple tweaks that might work for other people that aren&#8217;t seeing results on &#8220;paleo&#8221; aside from the 16 hour fast\/8 hour eat window:<\/p>\n<ol>\n<li><strong>I am eating just too much from a caloric standpoint.<\/strong> <a title=\"Robb Wolf\" href=\"http:\/\/robbwolf.com\" target=\"_blank\">Robb Wolf<\/a> talks about &#8220;not being a hoover&#8221;. As in, it doesn&#8217;t matter what eating diet\/protocol you follow, if you are a normal size person that has a normal level of activity (i.e. NOT Michael Phelps @ 12,000 cals\/day), eating 5000 cals\/day of all paleo foods isn&#8217;t going to help you drop LBs. <a title=\"Lean Gains\" href=\"http:\/\/www.leangains.com\" target=\"_blank\">Lean gains<\/a> requires that you count calories to some degree. While I am not neurotic about it, looking at how many calories are in certain things, especially fats\/oils has been eye opening. I still use the same cooking oils, I&#8217;m just not as liberal with them. Which leads me to point #2.\n<li><strong>I was not getting nearly enough protein. <\/strong>Both <a title=\"Robb Wolf\" href=\"http:\/\/robbwolf.com\" target=\"_blank\">Robb Wolf<\/a> and Martin from <a title=\"Lean Gains\" href=\"http:\/\/www.leangains.com\" target=\"_blank\">lean gains<\/a> talk about getting 1-2g\/# of bodyweight of protein per day. For dude like, me, that&#8217;s A LOT. While I typically don&#8217;t like to supplement with whey and things like that, getting at least 200g of protein per day results in A LOT of meat and eggs, so I&#8217;ve started adding some whey in on workout days. The right tool for the right job, right?\n<li><strong>Timing of meals totally matters (for me, anyway). <\/strong><a title=\"Lean Gains\" href=\"http:\/\/www.leangains.com\" target=\"_blank\">Lean gains<\/a> is a protocol of timing your eating, not so much WHAT you eat. I suppose it&#8217;s not technically &#8220;paleo&#8221; although it can totally be. It sounds really complicated at first but after a week of working on it, it&#8217;s really not that bad. It&#8217;s really split in 2 columns: <\/li>\n<\/ol>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"2\" width=\"425\">\n<tbody>\n<tr>\n<td valign=\"top\" width=\"222\"><strong>Workout Days<\/strong><\/td>\n<td valign=\"top\" width=\"201\"><strong>Non-workout Days<\/strong><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"228\">\n<ul>\n<li>\n<div align=\"left\">Eat a bit more from a caloric standpoint*.<\/div>\n<li>\n<div align=\"left\">Eat a bit higher carb. <\/div>\n<li>\n<div align=\"left\">Eat your largest meal of the day AFTER your workout. <\/div>\n<\/li>\n<\/ul>\n<\/td>\n<td valign=\"top\" width=\"203\">\n<ul>\n<li>\n<div align=\"left\">Eat a bit less from a caloric standpoint*. <\/div>\n<li>\n<div align=\"left\">Keep the carbohydrate intake low. <\/div>\n<li>\n<div align=\"left\">Eat your largest meal as your breakfast. <\/div>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>*This requires finding your BMR and knowing approx. how many calories are in what you eat. I have pretty much ball parked it up until this point, but am slowly figuring stuff out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I couldn&#8217;t think of a better title. Sorry. I think it hurts because I was really forcing the hook grip last night and I think I might have mashed it a little too hard. Anyway&#8230; it was another long night with some awesome programming, great PR&#8217;s, and lot&#8217;s of hard work by some good friends. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[193,35,47,51,192,187,195,106,196,185],"class_list":["post-1543","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-brenna","tag-clean-jerk","tag-dead-lift","tag-diet","tag-dips","tag-front-squat","tag-lean-gains","tag-pr","tag-sleep","tag-superstrong"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1543"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1543\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}