Friday, June 10th, 2011

Got a whole 3 hours of sleep last night...rough night, early morning.  Ate small snack then hit the training.

TRAINING:
A. Back Squat @20X1; 5-3-1,5-3-1 reps @65%/75/85/60/70/80; rest 3 minutes between sets
B. Barbell Seated behind-the-neck Press @30X2; 6-8 reps; Rest 2 minutes x3
C. GHD Sit-Ups x25 reps; rest 30 seconds x2...Then GHD Sit-Ups x15 reps; rest 15 seconds x2

RESULTS:
A. 205# (x5), 235 (x3), 270 (x1), 190 (x5), 220 (x3), 252 (x1)
B. 8 reps @95#, 7 reps @105#, 6 reps @115#
C. All Complete

Back Squat felt pretty strong considering I was feeling tired, 2 second downward tempo was a bit faster than usual training and I tried to take advantage of it...all % for back squat based on a 1RM of 315#.  Seated presses were rough with the longer pause at the top and slow tempo down...weights I used here were just right, the last rep each set was a real struggle, so I got the most out of this one.  GHD Sit-Ups were really rough - core was still a bit sore all the way around from the tester I did Wednesday.  Still, got through it and looking forward to more GHDs.

NUTRITION:
Pre-Wod (2 hours before wod):  1 serving Max Energy, 1 serving Max Glucose
+ 1 LARABAR, 1 apple, almonds - 18g Fat, 50g CHO, 6g Protein

Post-Wod Meal #1 (Immediately following wod):  Liquid protein shake w/75g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutmamine Mix

Post-Wod Meal #2 (1 hour post-wod):  4 oz. Roast beef, 12 oz. coconut water - 28g Protein, 15g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin

1 serving Max Fibre

Meal #3:  1 Chicken & Apple Sausage, sauteed veggies, 1 banana w/1 tbsp peanut butter, 1 scoop protein w/12 oz. goat's milk - 28g Fat, 35g CHO, 45g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil, 2 digestive enzymes

Meal #4: Paleokit, almonds, 1 apple - 20g Fat, 40g CHO, 19g Protein
 
Meal #5:  Protein Bar - 12g Fat, 16g CHO, 30g Protein

Approximate Daily Values:  86g Fat, 230g CHO, 178g Protein

Will be back at it on Sunday with a skill day of Muscle Up/ring dip practice, double unders, and KBS...looking forward to that one.