A few things to note... since strictly sticking to this WOE (avoiding occasional nightime social occasions involving drink) i have slowly put on weight, 8Ibs in 2.5 months. (not aiming to be huge but will take want i can get)

With timing the insulin spikes both before & after training i am finding my body requires around 1000 daily calories less to feel satisfied. 3500 vs 4500 before.. 

Have had a few training setbacks since my last post, a stomach bug & a lower back injury/muscle spasm - "half arsed" lifting during deads... am finding it much more difficult training in happyland & thus harder to stay focused.

For squats, my stance is VERY wide.  Feet at 45 degrees angle outward and stance is much wider than shoulder length, probably a meter apart!

Deadlifts are where I get lower back pain sometimes.  Proper form helps though:  feet slightly angled out (10-15 degrees) and about shoulder width.  Hands just outside feet.  While doing movement think "Push feet through the floor".

Wanted to improve squat & deads & fitness first but thinking about checking out a caveman strength & conditioning joint near me to see if i like... sprints are becoming easier/boring. The trainer also mentioned checking out form with lifts and the like on the phone.

From Mike Mentzer's "Heavy Duty" to GPP training. That's quite the shift. 

No goal 

So i spewy after this free session, couldn't eat meals & end up sleeping for an hour, was all uncoordinated & pathetic really. Don't expect to pullup very well.

More the pity the beginners class is inconvenient with work... Wlfdg do you think i should jump into the deep end again? the trainers reckon i will improve quickly but obviously they have a vested interest.. da 'money'.

Funny quote "you don't have to keep looking into the mirror to check your form. we check that for you"

With what frequency? would be OK on the weekend but not during the week. BTW felt GREAT 5 hrs later.

Change weight training? not to failure i assume.

I am looking to do something challenging that previously wouldn't have been possible while munching on grains.


Workout went something like this.

Warmup burpees, lunges, pushups, situps etc etc

Lifts i think i did more reps than usual, he wanted to see how "strong" i was.

MetCon routine was a BW routine with a time set at 10min, usually 20min.
 
Chins 10
Pushups 10
Squats 15

Only completed 4 rounds with full range of motion he gave me 4.5