Stuffedsuperdud's Zombie Survival Training

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Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Sat Jan 07, 2012 10:15 pm

Hey guys. Thanks for joining me in my preparation for making it through the inevitable rise of the undead. I am positive that when it happens, the beastly will live and skinny/fat folks are zombie bait; no one is making lunch out of me without a fight.

Short Story
I am trying to get stronger and lean out to be a good 94kg Oly lifter. I am also running/conditioning so that I can play most sports, esp. the recent fad of obstacle courses/mud runs. Looking good is also nice but lean-and-muscular is fine for me and I am not worried about single digit bodyfats or hypertrophy-specific work. 99% of my progress has been made in the last year thanks to JP's ideas.

History
I have been lifting weights for 8 years, mostly spinning wheels doing bodybuilding routines with dumbbells and machines and afraid to increase poundages. I also fell for the whole marathon-runners-are-super-fit trap and forced myself to run (badly) a lot which didn't help. I stumbled across 70sbig.com about a year ago through my college strength training instructor and found out about the physical and mental benefits of barbells and have since taken up Olympic lifting. I have been experimenting with mixing a Greyskull-inspired LP with Olympic lifting for about nine months. I am a shade under 5'9" and weigh about 215lbs, about 18% of which is bodyfat. I used to be fat-fucked but am recovering. I just turned 26 years old.

Current
Since starting the LP, my lifts, for 3 sets of 5, have gone from:
Back squat: 225 -> 345
Deadlift: 225 -> 335
Bench: 165 -> 237.5 Press: 65 (yea...) -> 155
Bodyweight from soft 198 -> less soft 215
I started with 16 dead hang pullups but degraded down to about 12 because I wasn't super diligent about them. Would like to get to 20.

My Oly 1RMs are
Snatch: 73kg
C&J: 105kg
i.e. I wouldn't be worth anything even in the 48kg women's category....

My LP has been slow because of various minor injuries and general fatigue from learning how to snatch and clean and jerk, and this is actually the main reason I am finally posting a log on the site. All suggestions on programming to accommodate my new sport are appreciated.

Near term goals
I am hoping to start competing as a 94kg lifter later this year. I would like to snatch 120kg and c&j 150kg or so by the end of the year. Not sure how realistic this is.

To this end, I was able to use brute force and combine the GSLP with Olympic movements and assistance work such as RDLs, rows, pulls, etc. at first because I was so weak to start with, but the everything-works-because-you-are-such-a-noob phase is starting to end and I'm trying to figure out how to proceed. My Oly loads are currently too low to stress the legs but they definitely stress my shoulders and cut into the press/BP work. Again, any suggestions on how to combine GSLP with Oly lifts are welcome.

I would also like to get back into running because I think that unless you are an elite lifter, you should be able to easily run 5 or so miles any day. I was able to do this a year ago but neglected my long slow cardio this year because, well, I hate it and love barbells. I have no interest in competing in any running activity, but a lot of my friends like to go on mud runs / obstacle courses / generally messing around in the dirt all day and I want to be able to join them in this fad. Besides, Rule #1 for zombie survival is cardio, right? For this, I like doing barbell complexes, a few of the Greyskull conditioning workouts, and Prowler pushing. I go for 5 mile runs every so often but not by choice and definitely not frequently enough to get better at them.

Through all this, I am hoping to knock off about 10lbs-15lbs of fat and land on 200-205lbs lean, partly for health and partly just for looking good.

My current program
Mornings I try to get some fasted cardio in, but I admit I have not been a good boy about consistency. When I do go, it's a combination of 3 mile jog/walk. I am thinking about fasted slow runs, not sure if this is a good idea.

I do my actual training in the evenings:

Monday:
Press
Back squat
Oly work up to 85/90%

Tuesday:
Barbell complex + Sled pushing
Oly work sometimes, depending on where I am in the mesocycle

Wednesday:
Benchpress (sometimes)
Front squat
Deadlift or RDL
Lighter Oly work, focusing on technique

Thursday:
Barbell complex + Running work

Saturday:
Press (every other week)
Back squat
Oly work up to near 100%

If after a workout I have anything in the tank, I'll toss in an extra 10 minutes of Greyskull conditioning.

Thanks for reading this far. Please don't hesitate with any input.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby johnnypain » Sat Jan 07, 2012 10:19 pm

Great detail. Welcome. Let me know if I can be of help.

You'll love it here at SV. We have the most supportive and motivated members anywhere on the net.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby Mitch » Sun Jan 08, 2012 6:20 am

So funny that you mentioned Zombie survival. Me and my mate just finished watching Land of the Dead and we were talking about how all the fat people are the first to get eaten by Zombies!
Eat Lean. Get Lean. Stay Lean. Live Lean.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby Charger » Sun Jan 08, 2012 9:11 am

Mitch wrote:So funny that you mentioned Zombie survival. Me and my mate just finished watching Land of the Dead and we were talking about how all the fat people are the first to get eaten by Zombies!


The fat zombies also seem to be the first to get their heads taken out. They are still really slow even when they become zombies! The skinny, lean zombies still get taken out but are usually much scarier and faster.

Hey man, sorry to ramble on about zombies but I am a zombie freak. I recently purchased two hardcopy volumes of the Walking Dead comic book. Great goals and as noted by JP, great detail.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby squatsfordinner? » Sun Jan 08, 2012 10:24 pm

Charger wrote:The fat zombies also seem to be the first to get their heads taken out. They are still really slow even when they become zombies! The skinny, lean zombies still get taken out but are usually much scarier and faster.

Hey man, sorry to ramble on about zombies but I am a zombie freak. I recently purchased two hardcopy volumes of the Walking Dead comic book. Great goals and as noted by JP, great detail.


i mean, i don't know, but i just kind of think that zombies are fruits. like, what's so scary about them? you kill them just like you'd kill a non-zombie. shoot them in the face or hit them with an ax in the face - seems pretty simple. the only real problem i see is that they travel in large packs. shit, i've been beaten up by a bunch of packs of white dudes before (luckily not eaten though), so what's the difference? i couldn't win against a pack of non-zombies because i was outnumbered, and that seems to be the only potential problem in a fight against zombies. granted, instead of getting a black eye and some scrapes, you get eaten, but the solution is simple. don't get caught unprepared. bring a fucking ax, bring a fucking gun and bring some of your boys. bam, zombies taken care of.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Mon Jan 09, 2012 12:05 am

Charger wrote:Hey man, sorry to ramble on about zombies but I am a zombie freak. I recently purchased two hardcopy volumes of the Walking Dead comic book. Great goals and as noted by JP, great detail.


No problem. You're talking to a huge Walking Dead (show and comic) fan. Which brings me to my method of training:

squatsfordinner? wrote:...the solution is simple. don't get caught unprepared. bring a fucking ax, bring a fucking gun and bring some of your boys. bam, zombies taken care of.


Guess I'm not as villainous as some of you guys, but As far as I can tell, it's a terrible idea to try and fight the horde. Ammunition is scarce and the noise only attracts more of them, and going in with axes and frying pans seems really scary if you're badly outnumbered. Also don't forget that sometimes, zombies can sprint too, faster than a human, no less, and can surround you easily.

I imagine any fight would come down to bashing a handful of them out of the way as quietly as possible and then sprinting away for dear life, shoving obstacles out of the way and throwing down roadblocks as you go....so with that in mind:

1/7/2011
Coming back from holiday:
Sn up to 3 singles at 62kg
C&J up to 3 singles at 85kg

1.5 mile fasted run

1/8/2011
Supposed to be a rest day but I got bored so:
6 rounds at 95lb, 105lb, 115lb, 125lb, 135lb, 135lb:
Clean and push press x5
Front squat x5
RDL x5
Pendlay row x5

Resting in between rounds as needed. 20 minutes to completion. I usually do 95-105lbs for sets across and a 1-2 minute break between sets and this was the first time I ramped up the weight. Looking forward to doing 135lbs for sets across with 1-2 minute breaks soon. The presses are the killer for me.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Tue Jan 10, 2012 5:23 pm

1/9/2011
Squat:
325x5
335x5
345x5
Took it easy due to coming back from holiday and increased running. Next session might be 345x5x3 to match previous mark and then continuing LP after that.

Press:
95x5
105x4
115x3
135x3
Instead of regular press, I tried snatch grip push pressing. Anyone else have shoulder pain associated with this movement? The eccentric phase was pretty uncomfortable.

Sn: up to 55kg
C&J: up to 75kg


1/10/2011
Muscle snatchx3x4 at 40kg
Power snatch + hang snatch couplet up to 55kg
Power clean + Hang clean couplet up to 75kg
Dead hang pullups: 11, 3, 3, 4, 5 .... a long way to go... to get to 20

Feeling super sore from yesterday and Sunday's barbell complex, peaced out without any further conditioning
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Sat Jan 14, 2012 9:36 pm

The biters in The Walking Dead might not be zombies; half of them might have just gotten back from Vegas. After lifting Tuesday, I hopped into a cramped back seat in the middle of the night and rolled out to Sin City for The International Consumer Electronics Show. For those of you not familiar, CES is the mother of all home electronics trade shows, put on annually at the Las Vegas Convention Center, itself a behemoth of a venue. Everyone who has anything to do with home electronics, be they buyers, sales folks, engineers, bloggers, or bigwig execs, is in town for some seriously good times. (Petenerd were you there?) Of course, everyone is also super nerdy so you know when the sun goes down and the show closes for the day, weird shit will hit the fan. I don’t work in home electronics but I am an engineer and lots of my colleagues are analog circuits guys so this is definitely the perfect excuse for us to get out to Vegas for a few days.

1/11/2012
AM
Fasted cardio
Had a 100g whey in water shake around 3AM and got into the car. Fell asleep immediately. Rolled into the strip at 8AM and got my fasted cardio going, walking around the convention center for about six hours checking out good stuff and making chitchat with presenters.

PM
Accidental cardio
Feasted on breakfast buffet, the best kind of buffet, putting away a bunch of eggs, bacon, potatoes, ignored the sugary crap though. Resumed few more hours of walking, this time not fasted. Had way too much to drink, had some what-happens-in-Vegas-stays-inVegas moments, then embarked on an alcohol-fueled march from one end of the strip to the other with a co-worker. Took about ninety minutes and our burning of ethanol fit into the environmentally-friendly theme of this year’s CES.

1/12/2012
AM
Sort-of-fasted cardio
Shook off the events of last night with a donut I found and commenced eight hours of walking through the convention center. If this wasn’t fasted at the start, it probably was by the time midafternoon rolled around.

PM
Drunken HIIT
Dance floor moves fueled by steak and whiskey. I’m not hardcore by any means and generally avoid sweaty loud rooms with flashing lights, but some nights, it just clicks. The men on the dance floor are usually fit young douchebags trying to get some ass (I’m not usually too douchey but yea I’ll sell out if it works) but for CES week, the place is packed by out of shape geeks gunning for that same ass and it got pretty hilarious pretty fast. Well for me, anyway. Ladies did not seem to appreciate big bellies, secondary chins, or their no-confidence owners in general. More on this below.

1/13/2012
AM
More fasted cardio and dance floor moves, while still at the show. Not all ladies impressed, but hey, it’s about on-base percentage, not home runs, right?

Pickup-failure PR
I had already covered the entire show but decided to circle back and see if I couldn’t find some of the more interesting folks I had met and chat with them one more time. Got to know a bunch of the booth babes (err…female freelance product presentation specialists). I sorted through a few duds, then spent a godawful amount of time chatting one up and finding out she was super cool and that we had a bunch in common…but then failed to seal the deal, which was all but delivered to me wrapped in a bow and on a fucking silver platter. FML. Brent Kim over on 70sBig can relate, maybe. Whatever. Shit happens.

PM
Got a bunch of overpriced beers and peaced out. Who leaves Vegas on Friday night? This guy, I guess. Had to work Saturday. Oh well. CES ends this day and everyone was flooding out of town anyway. Would have stuck around for the porn convention but the swarm of attendees that rolled in that day for that one creeped me out something fierce.


Notes Regarding Villainy
CES is a gigantic nerdy sausagefest but the women who do attend, especially the sales reps and booth babes, are usually super cool and mostly take good care of themselves. I wasn’t super excited about most of the electronics on display so instead spent a lot of time hanging out with them and, as a bit of an experiment, paid extra attention whenever fellows came by hoping to be smooth. Likewise, at night when the show closed and we all went out to do what we actually had come to Vegas for, I tried to take note of who the winners in the room were. Before anyone accuses me of being patronizing or elitist, while I am not a total loser, I do not consider myself a winner in this arena by any means. Just a guy doing a bit of peoplewatching.

I don’t mean to generalize or force a theory to fly, esp. since I am a researcher trained to avoid quick conclusions, but it was pretty clear that the guys who looked like they could bench a few plates, squat even more, and clock a 21:00 5k time (because, you know, as JP puts it, they can) were clearly having a better time all day and all night, and providing a better time to everyone around them, ladies especially. I spoke with many of these guys and they were most definitely not pickup artists by any means. Most of them are supernerds who just like to train, and have the physique and confidence that comes with it. On the sidelines creeping and making all the hunnies uncomfortable while still wasting cash on their drinks? You guessed it: your average out of shape IT guy in overpriced pants and ill-fitting shirt stretched over his jiggly mass of adipose.

Note that this is just a bit of what I observed. I think I see a correlation but I am not going to speculate on why the correlation because it doesn’t fucking matter. All I can tell is that putting in the work and earning those 200lbs of hard muscle might not guarantee a win but it is definitely a big part of the winning package. (I'm using myself and some other guys as the models here, hence the references to 'he' and 200lbs and whatever, but for the ladies, I don't think anyone will ever argue with a confident don't-take-shit woman who can squat 300lbs at 150lb bw and handle herself in any situation.) Hell, let’s not even generalize one bit and just talk about myself: I was never too fat before and I’m certainly no beast now after nearly a year of proper training, but I used to be that guy hopelessly standing by wondering why he sucked at life so much. No longer (well, except for that spectacular fail mentioned above, oops). I don’t see myself wasting time on that ever again. Being a stud (or studdess) is a lifelong process, not a one-time accomplishment, and I’m not going to pretend like I’m that Dos Equis guy or a Chuck Norris, but a barbell has definitely been a good way for me to get this journey started, and to be honest, if it works for me it should work for anybody. All the more reason for us all to get the good word out.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Sun Jan 15, 2012 3:16 pm

1/14/2012
Quick session just to get something in and shake off the hangover:
Benchpress: First time benching in after months of recovering from impinged shoulder. Neglected it due to its relative uselessness in weightlifting but saw a girl in a shirt that said NO PECS NO SEX across her chest. Immediately decided to get back into it.
185x5
195x5
205x5
I focused on correcting some form faults I had that led to the impingement in the first place. Felt pretty easy but I cut it off after the 205 just because it had been so long since I last did this.

Front squat
245x5
250x5
255x5
Pussied out on the weight because I had been on my feet all day for the last several days. 255 felt hard, which sucked.


1/15/2012
Snatch up to 62kg. Missed 3x at 67 which super sucked since I'm hoping to hit 80 soon. Definitely feeling sluggish. Need to tighten up rest and nutrition.
C&J up to 85kg. Working on jerk technique.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Wed Jan 18, 2012 2:55 am

Let's do it!
1/15/2012 part 2
Survival-specific training: Finally learned to use a shotgun after meaning to do so for years. Blew up some clays. Zombies look out; you guys are next.

1/16/2012
FOOD PR: Missed my training session on account of an unexpected free day. Hit up an Irish pub with a friend of mine (I love Irish pubs) and found his lady was waitressing for the night. Promptly loaded up on way too much potato soup, fish and chips, buttery soda bread, ice cream, brownies, and coffee (Irish and regular), much of which was courtesy of the chef. This is the first time I've ever actually scarfed till I literally barfed. Guess my regularly scheduled free day this week is cancelled now. I considered going to the gym anyway but realized I could not drop into the receiving position for a snatch or C&J on account of my distended gut, so called it there.

1/17/2012
Squat: 345 3x5
Matches my previous PR. I had gotten to 350 for 5, 4, 2, last month before backing it off.

Sn: Up to 55kg. Pussy weight yes, because I am working on technique.
C&J: Up to 75kg. See above.
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