GOMAD & TRAINING

Hi

Been giving some serious thought to this whole GOMAD thing.

"It is because over thirty years of direct observation has demonstrated to me that when trainees drink one gallon of milk added to their regular diet and train in a progressive linear fashion, they gain significant muscular bodyweight, and those that do not drink their milk, even in the presence of progressive linear training, fail to do this. They also fail to continue progressive linear training for the same length of time, because this is facilitated by the steady weight gain. I understand that you're asking me if I have controlled for other factors such as failure to do the program correctly, and the answer is yes, of course I have, because I am not a complete idiot. Those that will not do the program are not being considered when I make these remarks, because that would be too ****ing obvious a hole in my analysis. The difference in the milk drinkers is that THEY GET BIGGER THAN THE ONES WHO WON'T DRINK THE ****ING MILK. Please tell me that you understand this now." Rip

I'm convinced.

Training wise i was looking at something from CF Wichita Falls

Monday
Squat – Weight lifted x 5 reps x 3 sets, sets across(Increasing 5 pounds per workout)Press – 5x3, sets across(Increasing 5 pounds per workout)
Chins/Pull-ups – 3 sets of as many reps as possible(Performed from a dead hang and with body weight initially)

Tuesday

Power Clean – 3x5, sets across(Increasing 5 pounds per workout)
Met-con

Wednesday
Off Day or Skill Day

Thursday
Squat – 5x3, sets across(Increasing 5 pounds per workout)
Bench Press – 5x3, sets across(Increasing 5 pounds per workout)

Friday
Deadlift – 5x1(Increasing 5 to 10 pounds per workout)
Met-con

Would have to sub back squats fro front squats and maybe shorten Monday's workout down a bit but the programme is doable, very doable.

BUSTER

GOMAD

Hi

Found this post on Strength Mill

http://www.strengthmill.net/forum/showthread.php?t=2495&highlight=eating+clean&page=2

Think i may have been eating way too clean hence the recent weight loss, was thinking of adding a lot more whole milk into my diet and see how things progress.

Need to have a sit and think about programme design as well so i'm not just going to get fat drinking milk.

BUSTER

Mon 28/9/09

Workout

20kg quarter squat x10
21's for the guns, feeling the burn on the last set
Concentration curls to finish

Seriously though

Front squat

20kg 2x5
40kg 3x5 1min rest between sets

Been quite conservative with the weight selection until i nail the form down.

Pullups Palms away

2,2,2,2,2,2

Apart from waking up and going out in the cold to train it was o.k, need to review front squat form though, good start.

BUSTER

27/9/09

New O bar and plates courtesy of Big D, finally can start to shift some proper weight around, was looking at CFSB and a few other programmes as well.

I can certainly work on front squat, power clean, press, deadlift and maybe bent over rowing, I'm still not that great with O lifts but my focus is mainly on a strength base just now anyway rather the explosivness, plenty of time to learn.


BUSTER

26/09/09

26/9/09

13st 6 pd
36in waist
20.0% fat

So the whole aim of gaining size went tits up, i have lsot 6 pds which i should probaly be chuffed with but really i'm not, missus thinks i look really skinny as well.

BUSTER

End of Kettlbell Challenge

Well i'm a week shy in completing the 4 week challenge but there is a few reasons for this.

I selected the wrong weights, 2x16kgs where only challenging on certain exercises such as doubled front squat and double snatch combo, pressing and rwoing variants where not tough enough.

I think the programme calls for heavier weights, my training partner is completing it with 2x24kgs, it will be intersting to see how he progressses.

I'm getting an Olympic bar soon and would like to complete some 5x5 training with that.

I really like the 5x5 format, really simple but seems to work with the right weight selection, in the end i was using 8kg&16kg doubled up and it was taking ages to train and on some exercises didn't feel at safe.

That's it for now, it's been fun.

BUSTER

Workouts

23/9/09 Wed

A1Double front squat
A2 Double swing
5x5

Get up sit uo 1x5 l&r

25/9/09

16kg&8kg doubled up single arm row
5x5

Get up sit up 1x5 l&r

21/9/09 Mon

Changed the exercises a little.

16kg&8kg Doubled press
5x5 Right
4,3,2,2,2 left

Really struggled with the left, that old shoulder injury has left me weak there.

Max pullups palms facing
8 1min rest
3 1min rest
2 finish

BUSTER

19/9/09

13st 9 pd
37in waist
20% fat

Things are not good!, dropping weight was not what i wanted to happen at all!, i need serious revision of diet and training to correct this asap.


BUSTER

Thurs 17/9/09

Well that's nearly the second week over with, some slight changes to the workouts, instead of A1 rest 1min then A2 i have been doing A1 then A2 and then a minutes rest, really tought on some xercises like the double front squat and double snatch and also ups the intensity and decreases the total training time.

Filled my 1 ltr lucoazade water bottle and chukced it in the fridge, i'm making sure i have two litres a day and so is the missus.

Will post more soon

BUSTER

Sat 12/9/09

13st 12pd
37 inb waist
19.1%fat

Fri 11/9/09

Well first week over with and it's gone o.k, maybe not as tough as i expected but that i think is due to the weight selection.

Forgot to do guard sit ups today as i was rushing around, managed a single 200 mtr famers ruin with the 2x16kgs, tough.



Buster

Workout Wed 9/9/09

Workout Wed 9/9/09

A1 Double floor press
A2 Double bent over row

B1 Double front squat
B2 Double snatch

TGU 1x5 l&r

Workout 2 went o.k as well, well apart from running to the bathroom to puke phlegm up from a head cold in the minute breaks! Didn’t really struggle with the double floor press, the weight seems to fly up, after reading Rip’s Starting strength I decided to try the rows from the floor with every rep and also used a slightly longer range of motion akin to starting a lawnmower, it felt a bit tougher and seemed to be more effective.

I did all the double front squats ass to calves, it definitely makes it tougher, you have to use the rebound out of the bottom to get out of the hole. Double snatches are just evil, enough said.

I’m starting to worry that the two 16kg aren’t enough weight to drive adaptation; certainly the leg exercises are tough so are chin ups/pull ups but pressing, floor press and bent over row are completed o.k, I might e-mail Mahler and see what he thinks?

When I eventually own two 24kg kettlebells I would like to revisit this programme and see how much tougher it is.

Seated press on Friday, I have no idea if I will manage the whole 5x5, I will definitely give it a shot.

Weigh day in the 13th, can’t wait to see if there is any change.

My training partner cam across an article on Mahler called High Octane Cardio and he plans to add that to the 5x5 programme, I don’t want to take away from gaining strength and size too much so I will be sticking with the 5x5 and using the cardio one day a week either farmers runs or this combo underneath.

Skip 1minute
10 I arm swings each side
Skip 1 minute
Ten snatches each side
Skip 1 minute
Ten clean and jerk each side







Sample Workout day diet

Pre Workout

100ml Grape juice 6g creatine, 100ml water

Post Workout

Chocolate Whey shake, Amino acid

Breakfast

2 weetabix skimmed milk

Snack

Toast, peanut butter, olive oil spray, tsp Flaxseed, multivitamin

Snack

Half pack Chicken tikka satay

Lunch

Chicken and Bacon sandwich, chocolate For Goodness Shake, walkers baked crisps, 2 lucozade creatine tablets

Dinner

Chicken tikka masala, pilau rice, one nan bread, cocunt scone with butter, coffee with agave syrup, skimmed milk

Snack

Chocalate whey shake

Up until dinner I have the most control over what I eat, dinner is usually just what the family have, I’m not sure if the above is any good? Please tell me if this is complete crap!

Until next time

BUSTER

7/9/09 Workout 1

Completed the first workout of the 5x5 programme

Mon
A1 Double Military Press
A2 Kb Pullup ( I will be doing regular pull-ups as I’m strong enough….yet)

B1 Double Front squat
B2 Double swing
Double Windmill 2x5 l&r

(Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets)

The workout went really well, presses felt a bit off but i think that is due to the fact that i'm only used to single presses, managed 5x5 on palms facing chin ups which i'm chuffed with, didn't think i was strong enough for them, last set was hard, was using a little bit of rebound in the bottom posistion for them.

Was doing front squats to the back squat posistion but i think i should be lower, more ass to calves i think?

Double swings flew out.

Was doing the workout watching timmy time on cbeebies, hardly motivational but i got there!

Took my first batch of creatine but took it on a empty stomach, is that advisable??

I also bough some amino acids from Holland and Barrett yesterday to see if they would make a difference.

Been expermineting with contrast showers to aid recovery, so far so good.

Definatley going to tack on as a finsher the 200mtr farmers runs, was thinking of doing them then dumping the bells and sprinting that last 200mtr, should be....fun!

Thats it for now, looking forward to the next workout.

BUSTER

Before pictures

6/9/09

37inches waist

19.9% fat

13st 9pds

5x5 Kettlebell Challenge

I stumbled across a guy called Mike Mahler on the Internet; Mike seemed to be the only out there talking about using kettlebells to gain size and strength, the idea really appealed to me for a number of reasons.

I have the equipment – always a good start! , I have two 16kg (35 pound) kettlebells and a pullup bar, I was toying around the idea of buying a Olympic bar to start a strength programme with but the cost is huge to me and the missus would kill me for having it in the house.

I really like minimalist programmes, anything with too many numbers and my head spins, this I can do.

I have never really spent the time to develop solid foundations on a few core exercises; I have jumped from doing CrossFit to playing around doing my own thing, now is the time I think to go back to basics and begin anew

I like the fact that the programme was out there for free and I can look at it and just do it.

The workouts look like this.

Mon

A1 Double Military Press
A2 Kb Pullup ( I will be doing regular pull-ups as I’m strong enough….yet)

B1 Double Front squat
B2 Double swing

Double Windmill 5x5 l&r

(Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets)

Wed

A1 Double floor press
A2 Double bent over row

B1 Double Front squat
B2 Double Snatch

TGU 5x5 l&r




Fri

A1 Double seated military press
A2 Pullup

B1 Double Front squat
B2 Double swing

Guard sit up 5x5 l&r

I tried Wednesdays workout and it was o.k, leg portion was fairly tough, especially double snatches, I also timed it and it came in at around 35 minutes which for me is brilliant as I have new born, a 3 year old and a job, finished the workout with 2x16kg farmers runs of about 200mtr, this started off a sprint and turned into a hobble! , Will maybe tack these onto the programme as well.

So here’s the plan 4 weeks of 5x5 with the above workouts, eat like a horse and see what happens.

Some other things –

I will be taking some before and after shots for motivation, improved body composition would be a nice bonus from these workouts, I haven’t been able to do any proper pre tests to see if there was definitely an improvement in strength, I know my max deadlift used to 155 ish so might try that or a CrossFit Total.

I was planning on doing body measurements but thinking about it the measurement would have to be in exactly the same place after the 4 weeks or I get a screwed result so I opted for just the one around the waist at the belly button, lets hope my belly button doesn’t move!

I have roped my training partner into this as well so will be interesting to see how he gets on.

Dietary wise I need to get a lock on, there’s a lot of misinformation out there when it comes to gaining size and strength, any advice would be useful.

Supplement wise all I will be using is whey protein; caffeine, multi vitamin, flax seed and I might also purchase a meal replacement to up the calories and protein levels.

So 4 weeks starting on the 7 Sept 09, measurements and pictures to follow soon.

One last thing If I turn into a pussy and miss a workout and blame it on man flu, I should be punished, please think of suitable forfeits should this occur. Thanks.


BUSTER