DFW + SFG II Prep

[Kyle Bois]

May 21, 2023

AM:
Double 32kg chain x 3 sets: Clean+Press+FSQ x 2
Single 32kg chain x 3 sets: Clean+Press+FSQ x 2
Single 32kg chain x AMRAP: Clean+Press+FSQ x 4 (did presses nice and controlled)

PM: Gym
Stretch, mobility
Chins x BW x 3 x 4
Pushups x BW x 4 x 15-20
DB curls x 10kg x 2 x 15


NOTES: didn't push it much today except on that last AMRAP set.
Combining front squats & presses REALLY wears my delts out.

 

[Kyle Bois]

May 22, 2023

notes: started a 90+ hr fast today: Sunday 7pm-Thursday 1pm or later
If all goes as planned I won't eat until Thursday afternoon. Just water, black coffee, and some sprite zero.
Below are pics of the scale and my last meal (very well marbled chuck steak & roasted potatos)
My goal with this fast is to drop water weight, increase my metabolic flexibility & reset metabolic function in general.
I have done zero fasting* in the last 10 weeks and cranked up the kcals the last 5.
*I don't consider intermittent-fasting to be true fasting, its just skipping breakfast & maybe lunch.

AM:
3 BW circuits of:
Chins x 2
Pushups x 10-15
Squats x 10-15

PM:
Chins x 4 x 2
Pushups 3 x 10-15
Dips x 2 x10
Squats 4 x 15

 

[Kyle Bois]

May 23, 2023

notes: BW 88.3kg this morning. ~47hrs into the fast while writing this.
Feel good, slight head buzz. I thought my blood sugar might get a little wonky due to the caloric surplus the past 5 weeks, but I'm completely fine.

AM: gym w/ wife (I train her, when she lets me)
Between her sets:
BW pullups & ring dips, windmills (12-16kg), squats (2x12kg), some other stuff probably
all easy, done for multiple sets low reps

PM:
Squat mobility, some chins


This morning. Down 2.45kg (5.4lbs)

 

[Kyle Bois]

May 24, 2023

notes: BW 87.45kg this morning. ~72hrs into the fast while writing this.
Still feel good. Lots of energy today.
Did my first hard training since starting the fast (AM, below).

AM: Maintenance work for maintaining my DFW results
Double 32kg:
C&P 3x4
Clean+Frontsquat AMRAP x 9.5

I plan to train twice a week, 1 heavy C&P and 1 heavy front squat session. Heavy = AMRAP




PM:
Squat mobility, some chins, crawling.


This morning. Down 3.3kg (7.25lbs)

 

[Kyle Bois]

May 25, 2023

note: BW 86.6kg (190.5lbs) this morning. 86hrs into fast.
(I ended the fast at 95hrs, but I'm calling it 4 days)

Results: (90.75) - (86.6) = 4.15kg (9.13lbs) in 86 hours.


Here's the before and after (to be fair, the before were taken on the 18th, I started the fast the evening of the 21st. I had lost .5kg I think during that time.)


notes: I lost a bunch of water weight. The results are pretty clear in my abs, back and face (I cut my beard in the "after" pic, but my face is noticeably leaner IMO). Really surprised at the overall back thickness I lost - lats, trap, neck, everything.
My goal was to drop the water weight & improve metabolic function, which I think I did.
I'm happy with the results. I can see a nice v-taper under all that fat.

I'll do intermittent 40hr fasts now, probably twice a week to start out with. My first one being Saturday.

AM: Gym. I was really feeling the fast after this workout - didn't feel like myself, felt weak with a strong head buzz. Felt normal again ~30min later.

• Alternating DB Curls: 12.5kg x 20 (fail)
• OH Cable Triceps: 35kg x 22 (fail)
• DB Laterals: 5kg x 30+ (lost count)

PM: Walked around Guangzhou with my wife. Went to a Brazilian BBQ place for dinner (95hrs into fast)

4 day fast - First meal

95hrs fasted.First meal in 95hrs at an all-you-can-eat Brazilian BBQ restaurant (Latin Grill) in Guangzhou, China.

www.youtube.com

 

[Kyle Bois]

May 26, 2023

AM:
Rest. Ate some lunch

PM: 2x16kg
FSQ+Press Chain x 2 sets x 5 reps
FSQ x 3 x5

notes: low back started bugging me today - it felt weird after yesterday's bodybuilding-esque session.
It's either
1) one of those exercises locked my back up
2) the lack of frequent squatting is beginning to show

My bet is #2. I'm probably going to have to ditch the infrequent KB lifting I was planning for this cut and do more volume.
For me: more training = more healthy
Feels good to feel good.

 

[Kyle Bois]

May 27, 2023

Fasting again today. Will eat tomorrow at lunch of dinner, not sure yet.

AM:
C&P: Double 32kg x 1 x 8 (I had a rep left I think)
FSQ: Double 32kg x 3 x 5 (trying to tighten up my technique)
Windmill: 16kg x 2 x 5
Ren Row: 32kg x 2 x 5 (alternating)



PM:
Walked around the university for a couple hours

notes:
Presses are a little push-pressy, but I'm okay with it. Feels natural. Feels strong.
I'm probably going to increase the volume on the press & front squat, maybe work up to and stick with 5x5 on both lifts.
Not sure what the schedule will be, maybe either:
1) once every three days: Train-rest-rest-Train-rest-rest-Train-rest-rest.....
2) Every other day, alternate heavy/light C&P/FSQ

Not sure yet, but I need to do loaded squatting more often for my back.

 

[Kyle Bois]

May 28, 2023

40hrs fasted while writing this.
I'll eat a small lunch here in a bit, then a giant dinner tonight
BW = 87.25kg

AM: Gym with wife

• did pullups between her sets
• Crawl x 100m (mix of spiderman & leopard crawl). Squat while resting. Had to stand up twice though, once to adjust my shorts & 2nd time bc my quads were on fire
• Nunchuck rotations forward/backward (these feel great for my rotator cuff)

PM: Swing dance
Will be a 2hr lesson tonight. Should be fun if I can keep up!


notes: low back feeling quite a bit better
The 100m crawl was tough. I'm going to try to sub crawling in for my sled pulls/snatches while I cut weight.
I LOVE crawling but it bugs my left groin/right shoulder, so I don't incorporate it as much as I'd like.

 

[Kyle Bois]

May 29, 2023
BW= 88.4kg

AM: Caught up on work
No training this morning.

PM:
Double 24: C&P x 3 FSQ x3
Double 16: C&P+FSQ x 2 x 5
Double 16: FSQ x 10

Swing dance practice

notes: Was going to do a whole Double 24kg training session (C&P, FSQ) but didn't feel too hot this afternoon. I hadn't eaten yet today & am not used to lifting KB's in the PM. So I decided to go light today and hit it harder tomorrow.
I think I'm going to have to play most of the next 5 weeks by ear - probably training hard twice a week w/ low volume and just keeping my body working the rest of the time (I see a lot of double 16kg squats in my future.)

 

[Kyle Bois]

May 30, 2023
BW= 87.1kg (fasting again today)

AM: Double 32kg (highlighted row & video below)

• C&P: 5,5,3
• FSQ: 8,8
• Chins & tri's

Felt strong. Wasn't mindful of my breathing & head position the 1st C&P set, but the rest felt good. Might go for an AMRAP Thursday or Saturday. I tried front squatting with my hands almost touching, didn't dig it. Bugs my right shoulder.




PM: 16kg

• Bent-Press: 4x5
• Windmill: 1x3
• Swing dance practice

Shoulders feel shaky on these. I have the strength but not stability in the deep position - I hurt my right lateral delt a few years back going heavy on windmills for no good reason. I never really trained them after that. I should be able to work up to 24kg no prob if I take it slow, don't rush anything.

 

[Kyle Bois]

May 31, 2023
BW= 85.75kg (40 hrs fasted)

AM:

• Swing dance practice
• crawl 100m (stopped once @ 50m)

Real happy with the crawling, might be the furthest I've ever gone w/o stopping.
Mix of leopard/spiderman crawls

PM: No training today, had to go to the f'ing Tax Bureau downtown

 

[Kyle Bois]

June 1, 2023
BW= 88.5

AM: Double 32kg (highlighted row & video below)

• C&P: 1x10 (AMRAP)
• FSQ: 1x10
• Rack Lunge: 1x 5/5

C&P were sloppy, but big PR. My best C&P before this was 8 reps, my best press (no clean) was 11 reps.
I doubt I'll do better this cycle.
I'm likely going to do more volume from this point, probably 25 reps a session for both C&P and FSQ, and slowly increase the density.
Eliminate some sloppiness and get some quality work in. (Truth be told, I don't mind those sloppy C&P)



PM: Crawl

• Crawl x 100 (spiderman/leopard mix ; stopped once @ 50M)
• 100m medley x 5 (jog, carioca, side shuffle, skip, back pedal, high knees, etc.)
• Stretches x 150m (I stretch while engaging the gait pattern/moving for 150m)

Felt good. Will fast again tomorrow. Real busy day with classes tomorrow so I'll keep training light
I'm likely going to do a lot of sessions like this one. It felt really good and added much needed variety to my gait pattern.

 

[Kyle Bois]

June 2, 2023
BW= 88.8

AM: 2 x 16kg

• FSQ: 4 x 5

Getting some reps in, stretching out the squat position.

PM: 2x16kg

• FSQ: 1 x 5
• GTG pullups (sets of 1-2)
• Swing Dance Practice

 

[Kyle Bois]

June 3, 2023
BW= 86.1, Fasted

AM: 2 x 32kg (40hrs Fasted)
This session was miserable. Felt weak, tired, everything was a struggle. Planned for 8 sets but cut it at 5.
The June 1 session really cleaned me out. Lesson learned.


PM: Rings (see vid below)

• Muscle-Ups (from floor): 6-7 x 1
• Handstand Holds: 3 sets, did some "presses" too (real ugly)

 

[Kyle Bois]

June 4, 2023
BW= 86.7kg

AM:

• Spiderman crawl x 100m (alternate backward/forward every 20m)
• 100m medley x 5 (jog, hop, carioca, side shuffle, skip, back pedal, high knees, etc.)
• Nunchuck rotations x 150m

Felt good. Nunchucks feel good on my shoulders. Will incorporate them more for warm-up/cool-down

PM:

• Swing dance practice x 2 hrs
• Walk around downtown x 1.5hrs

 

[Kyle Bois]

June 5, 2023
BW= 87.3kg (40 hr fast today)

AM:

• rest mostly. Some squat stretches

PM: 3 rounds of:

• Double FSQ+Press x 5 (16kg)
• Chin (BW)
• Double Snatch x 5 (16kg)

Felt ok, preparing for tomorrows double 32kg practice.
Snatches bug right shoulder a bit.

 

[Kyle Bois]

June 6 2023
BW = 85.95 (40hrs fasted)
I F'ed up my fasting by not eating enough on June 3rd and 4th. My BW should be in the low 85's or high 84's today.
Didn't get enough kcals and my metabolism dropped (I'm hypothesizing). Sleep was awful last night too - maybe 4.5 hours.
I'm REALLY feeling it in this workout.

AM: Double 32kg C&P and Front Squat (highlighted row)
Cleans felt dangerous on the eccentric - not loading legs correctly. Felt too weak to do it - like I was gonna break in half.
I've ALWAYS ditched doubles in the past b/c of his exact issue. Seems to rear its head often, but never with singles. (I'd 100% switch to heavy single work for a bit, but my right shoulder isn't having it).




PM: absolutely nothing.
I'm eating like an animal today & belly is too full to train. Going for 8000kcal at least.
We'll see how this goes.
If I can't keep my strength up I'll drastically reduce the fasting, increase the kcals and increase the cardio/GPP.
I've done this before but only once gotten very lean doing it.

 

[Kyle Bois]

June 7, 2023
BW= 86.6kg

AM: (video below)

• 1 Arm Jerks:
  • 48kg x 1/fail,
  • 40kg 3 x 2
• Double Jerk:
  • 32kg x 2 x 3

PM: 6 rounds of:

• Ring pushups x 6 (BW)
• 200m run

NOTES:
Today is the first time I've ever put the 48kg overhead.
Could have got it with both sides but didn't bother trying a second set.
Jerks felt surprisingly good. Not strong, but pain-free which was welcomed.
I'll stick with some single arm stuff for a bit. Give doubles a break.

 

[Kyle Bois]

June 8, 2023
BW= 86.9kg

AM: (video below)

• 1 Arm Snatch:
  • 16kg x 40/40 (~45 sec rest between)
• 4 rounds of:
  • 200m Run+4 pull-ups (no rest)

PM: Squat mobility



NOTES:
Usually I'd split the AM workout into 2 workouts, AM & PM and do some extra accessory stuff.
Was crunched for time today so I did it all in the AM.

 

[Kyle Bois]

June 9, 2023
BW= 85.4kg (I haven't taken a dump in a couple days - I'm lighter than this)

AM: KB work (video below)

• 1 Arm Jerk
  
  • 16kg x 30/30
  • 1 Arm toe squats x 10/10
  • Squat Play x ????? (this is just me dicking around, flowing/not really paying attention with a safe weight)

PM: 6 rounds of: (video below)

• Ring pushups x 6
• 24kg Sled pull x 150m (alternate forward & back)

NOTES:
AM: this is the 1st day* of a method I've developed for increasing skill in a lift very quickly. It might be called a "peaking" program, but I think with a few tweaks it can be used as a full fledged program on its own. I call it "Fiber Cycling" though its a misnomer, as research points to all fibers being eventually recruited through out the set. I'll do a post about it one day, mostly for my own edification and to see if anyone can point out fallacious reasoning on my part.

PM: this wrecked me. Hadn't done the sled in a while and was thinking the pitch was across the pitch & back is 100m - it isn't. It's 150m. Only rest I took was walking to and fro and putting on the harness.
Lost count of the pushups on a couple sets (did 7 or 8 a few times).

*First day of jerks. I did a snatch set yesterday, same programming diff lift.