Sleep was rough last night...only about 5 hours before a long day prior to training....
TRAINING:
A. Build to a tough 3 close grip bench press @30X1
B. Build to a tough 3 strict chin ups @30X1
C1. AMRAP (-1) 135# Bench Press; rest 1 minute
C2. AMRAP (-1) Strict bodyweight chin ups; rest 3 minutes x3
D. GHD Sit Ups w/10# plate across chest - 10 reps; rest 1 minute x3
RESULTS:
A. 210# (Failed @220#)
B. 85# attached
C1. 21-15-13
C2. 13-13-10
D. Completed
Well definitely wasn't at 100% today because I trained late in the day after a long, tiring day...Haven't done close grip bench in a while and it showed, 210# not bad but wanted more...the 30X1 tempo on that killed me. Very happy with completing 3 strict chins @30X1 with 85# attached, real strong on those. C1/C2 couplet was rough but liked the push/pull aspect of it, very beneficial...GHD Sit ups were good end to the day, felt easier than I thought with the 10# plate, can up the reps to 12-15 next time around.
Well, tomorrow is the last day of this training cycle and I will be taking several days off to rest and recover before moving onto the next one...remember we get better when we rest, don't go more than a couple months without taking 5-7 days off, you will always benefit in the long run - we all need the physical and mental break. Great training cycle coach, looking forward to the next progression!
NUTRITION:
Breakfast: Cashews, Protein Bar - 30g Fat, 45g CHO, 35g Protein
Lunch: 3oz. steak, apple, almonds - 25g Protein, 20g Fat, 25g CHO
Snack: Protein shot, almonds - 45g Protein, 10g Fat
Dinner: Grilled buffalo chicken salad w/oil&vinegar dressing - 30g Protein, 15g Fat, 20g CHO
***TRAINING****
Post-Training Meal: 3 Eggs, 4 slices bacon, 6oz. goats milk - 32g Fat, 30g Protein, 8g CHO
+BCAA + L-Glutamine Mix
Snack: Protein shake w/2 scoops protein, 5g L-Glutamine - 50g Protein
Approximate Daily Values: 107g Fat, 98g CHO, 225g Protein
Train hard everyone...gonna enjoy a few days off and get back at it well-rested.
Tuesday, July 26, 2011
Monday, July 25, 2011
Sunday, July 24th, 2011 & Monday July 25th, 2011
Sleep for both the past two nights has been rough...sleeping on the days I work is a nightmare and I'm lucky to get 6 hours in, which is what I got these two days. Trained in fasted state both days after some Max Energy, Glucose and Caffeine
SUNDAY'S TRAINING:
A. 1 Heavy KB Snatch into a TGU every minute for 10 minutes. Alternate arms each rep.
B. Walking Lunges x 200 reps; short rest.
C. Back Extensions with med ball under chin - 15 reps; rest 45 seconds x4
D. Side Bridge - 45 seconds/side; rest 15 seconds between sides; 3x/side
RESULTS:
A. All sets completed with 70# KB
B. Lunges took 5:53 total
C. Used 14# Med Ball all sets
D. Completed
Heavy KB Snatches into TGU went well, happy with using 2pd for all sets, different exercise but liked it. Walking lunges went fine as well, never rested other than when turning around at one end of the gym to the other. Back Extensions felt real easy thru two sets but the last two were real rough on the lower back...Side bridges completed without problem.
MONDAY'S TRAINING:
A. Build to a heavy Deadlift Triple. Rest as needed.
B. In 7 minutes, complete AMRAP DL with the load from part A. Hand release on each rep.
RESULTS: COMING SOON......
A.
B.
SUNDAY'S TRAINING:
A. 1 Heavy KB Snatch into a TGU every minute for 10 minutes. Alternate arms each rep.
B. Walking Lunges x 200 reps; short rest.
C. Back Extensions with med ball under chin - 15 reps; rest 45 seconds x4
D. Side Bridge - 45 seconds/side; rest 15 seconds between sides; 3x/side
RESULTS:
A. All sets completed with 70# KB
B. Lunges took 5:53 total
C. Used 14# Med Ball all sets
D. Completed
Heavy KB Snatches into TGU went well, happy with using 2pd for all sets, different exercise but liked it. Walking lunges went fine as well, never rested other than when turning around at one end of the gym to the other. Back Extensions felt real easy thru two sets but the last two were real rough on the lower back...Side bridges completed without problem.
MONDAY'S TRAINING:
A. Build to a heavy Deadlift Triple. Rest as needed.
B. In 7 minutes, complete AMRAP DL with the load from part A. Hand release on each rep.
RESULTS: COMING SOON......
A.
B.
Saturday, July 23, 2011
Saturday, July 23rd, 2011
Slept forever last night...much needed 10.5 hours of sleep. Straight to the box in a fasted state after 1 serving Max Energy, Max Glucose, caffeine (200 mg)....
TRAINING:
3 Rounds:
-3 Tough Power Cleans - (Loads used/set = 215#, 220#, 225#)
-5 box Jumps - 24"
-20 Double Unders
Rest 5 minutes between rounds
THEN.....
3 Rounds:
-3 Tough Deadlifts - (Loads used/set = 350#, 365#, 370#)
-5 Burpees AFAP (As fast as possible)
-20 Double Unders
Rest 5 minutes between rounds
Power Clean WOD: 1st set done using 215# took :49 to complete...2nd set using 220# took 1:09...3rd set using 225# took 1:04
Dead Lift WOD: 1st set done using 350# took :40 to complete....2nd set using 365# took :45....3rd set using 370# took :45
Satisfied with weights used, Power cleans were def not touch and go but only a couple seconds between each rep to reset grip, really happy with last set completed at 225#....Box Jumps and D/U were a welcome sight after the heavy cleans....DL weights also felt good, again not touch and go but very little rest between reps (2-3 seconds)...Burpees and D/U easy....All sets of D/U today were Unbroken except for the very last one on the DL WOD.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid Shake with 80g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mixture
Post-Training Meal #2 (1 hour post): Sweet potato, 2 scoops protein, applesauce, 5g L-Glutamine mixture - 40g CHO, 60g Protein
+ 2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Max Fibre (2 hours post)
Snack - 16oz. regular chocolate Milk - 54g CHO, 16g Fat, 16g Protein
Meal #3: Lean chicken breast, cashews, apple - 30g Protein, 20g Fat, 25g CHO
+2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Meal #4: Full Rack of Ribs, large salad - 40g Fat, 30g CHO, 50g Protein
+2 VMG, 2 digestive enzymes
Snack: Liquid Protein Shot, almonds, LARABAR - 50g Protein, 25g Fat, 30g CHO
Snack: 4 slices bacon, 10 oz. goats milk - 12g Fat, 15g CHO, 18g Protein
Approximate Daily Values: 275g CHO, 280g Protein, 120g Fat
HUGE eating day here...
TRAINING:
3 Rounds:
-3 Tough Power Cleans - (Loads used/set = 215#, 220#, 225#)
-5 box Jumps - 24"
-20 Double Unders
Rest 5 minutes between rounds
THEN.....
3 Rounds:
-3 Tough Deadlifts - (Loads used/set = 350#, 365#, 370#)
-5 Burpees AFAP (As fast as possible)
-20 Double Unders
Rest 5 minutes between rounds
Power Clean WOD: 1st set done using 215# took :49 to complete...2nd set using 220# took 1:09...3rd set using 225# took 1:04
Dead Lift WOD: 1st set done using 350# took :40 to complete....2nd set using 365# took :45....3rd set using 370# took :45
Satisfied with weights used, Power cleans were def not touch and go but only a couple seconds between each rep to reset grip, really happy with last set completed at 225#....Box Jumps and D/U were a welcome sight after the heavy cleans....DL weights also felt good, again not touch and go but very little rest between reps (2-3 seconds)...Burpees and D/U easy....All sets of D/U today were Unbroken except for the very last one on the DL WOD.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid Shake with 80g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mixture
Post-Training Meal #2 (1 hour post): Sweet potato, 2 scoops protein, applesauce, 5g L-Glutamine mixture - 40g CHO, 60g Protein
+ 2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Max Fibre (2 hours post)
Snack - 16oz. regular chocolate Milk - 54g CHO, 16g Fat, 16g Protein
Meal #3: Lean chicken breast, cashews, apple - 30g Protein, 20g Fat, 25g CHO
+2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Meal #4: Full Rack of Ribs, large salad - 40g Fat, 30g CHO, 50g Protein
+2 VMG, 2 digestive enzymes
Snack: Liquid Protein Shot, almonds, LARABAR - 50g Protein, 25g Fat, 30g CHO
Snack: 4 slices bacon, 10 oz. goats milk - 12g Fat, 15g CHO, 18g Protein
Approximate Daily Values: 275g CHO, 280g Protein, 120g Fat
HUGE eating day here...
Friday, July 22, 2011
Playin' more Catch Up...............
So work has been extremely busy and I have barely had enough time to find time to eat and train, nevermind post anything......I took two days off after doing "Cindy" on Monday, it beat me up pretty good. So, got back at it Thursday and Friday.
Thursday, July 21st, 2011
TRAINING:
A. 4 Muscle Ups on the minute for 5 minutes
B. Accumulate 300 seconds in Handstand Hold on Rings
C. Toes thru Rings slow - 5 reps; rest 1 minute x5
RESULTS:
All sets of muscle ups completed with Games Standards, meaning I had to jump from floor to grab rings...this eliminated the possibility of using false grip but all sets completed Unbroken. I was only suppose to accumulate 200 seconds on the Handstand Hold on Rings but I read it wrong and did 300 seconds, which took a total time of 6:05...my bad coach but great training. Toes thru Rings also was something different I've never done but good end to the day.
Friday, July 22nd, 2011
TRAINING (AEROBIC TESTING):
Row 20 minutes for distance with a heart rate of 140 BPM
RESULTS:
Coach wanted me to test out the propert heart rate for this time (20 min.) and I noticed that 140 BPM was much too high for me, I have an extremely slow heart beat and that would have been impossible to sustain for 20 minutes without falling out. 110-115 BPM was more suitable for me...traveled a total of 5K. This was the first time in a couple months I have been on the rower at all, so happy with how it went.
Although I won't post nutrition for this round, no significant changes here, still doing the 16oz. regular chocolate milk and 8-12oz. of goats milk on training days on top of my normal 5-7 meals with supplementation. Post-Training Carbs and protein still based on workout. More cardio/higher heart rate = more carbs/moderate protein (70-100g carbs and 25-35g protein immediately following)..more static lifting/lower intensity = less carbs/high protein (25-50g carbs and and 55-75g protein immediately following)
Looking forward to tomorrow's training...defininitely gonna push some heavy weights tomorrow with Power Cleans and DL in store......................
Thursday, July 21st, 2011
TRAINING:
A. 4 Muscle Ups on the minute for 5 minutes
B. Accumulate 300 seconds in Handstand Hold on Rings
C. Toes thru Rings slow - 5 reps; rest 1 minute x5
RESULTS:
All sets of muscle ups completed with Games Standards, meaning I had to jump from floor to grab rings...this eliminated the possibility of using false grip but all sets completed Unbroken. I was only suppose to accumulate 200 seconds on the Handstand Hold on Rings but I read it wrong and did 300 seconds, which took a total time of 6:05...my bad coach but great training. Toes thru Rings also was something different I've never done but good end to the day.
Friday, July 22nd, 2011
TRAINING (AEROBIC TESTING):
Row 20 minutes for distance with a heart rate of 140 BPM
RESULTS:
Coach wanted me to test out the propert heart rate for this time (20 min.) and I noticed that 140 BPM was much too high for me, I have an extremely slow heart beat and that would have been impossible to sustain for 20 minutes without falling out. 110-115 BPM was more suitable for me...traveled a total of 5K. This was the first time in a couple months I have been on the rower at all, so happy with how it went.
Although I won't post nutrition for this round, no significant changes here, still doing the 16oz. regular chocolate milk and 8-12oz. of goats milk on training days on top of my normal 5-7 meals with supplementation. Post-Training Carbs and protein still based on workout. More cardio/higher heart rate = more carbs/moderate protein (70-100g carbs and 25-35g protein immediately following)..more static lifting/lower intensity = less carbs/high protein (25-50g carbs and and 55-75g protein immediately following)
Looking forward to tomorrow's training...defininitely gonna push some heavy weights tomorrow with Power Cleans and DL in store......................
Tuesday, July 19, 2011
Catching Up.............
The last few days have been busy....had a great time with family in town and didn't have much time to post. Sleep was better, more "normal" the last few days since I took a couple vacation days from work - what a HUGE difference.....
Saturday, July 16th, 2011
TRAINING (Light, Technique work):
A. Overhead Squat @11X1; 12 sets of 2 @55% 1RM; rest 45 seconds between sets
B. Power Clean @70% 1RM; 8 sets of 2; rest 1 minute between sets
C1. GH Raises @20X1; 10-12 reps; rest 1 minute
C2. Side Bridge - 45 seconds/side; rest 1 minute x3
RESULTS:
Everything felt fine today, focused on active shoulders, tight back, and full depth on OHS. Power Cleans felt light and fast, focused on pulls and fast elbows under the bar. GH Raises and Side Bridge work went well, nice end to the day.
Sunday, July 17th, 2011
TRAINING:
A. Find 1RM Back Squat
B. AMRAP Back Squat @85% of 1RM
C. Toes to Bar - 15 reps; rest 1 minute x3
RESULTS:
A. 330# (15# PR)
B. Completed 5 reps @280#
C. Completed
Back Squat felt strong, very happy with the 15# PR...getting stronger here and I'm crediting the chocolate milk for my success HAHA....Also, very happy to get 5 reps @280#, I wouldn't have been getting more than 2-3 reps @280# a few months ago - Am I a Buffalo now Coach???? Toes to bar helped get the blood flowing back to the legs...good day.
Monday, July 18th, 2011
TESTER: "CINDY"
AMRAP 20 minutes:
-5 Pull Ups
-10 Push Ups
-15 Squats
RESULTS:
23 Total Rounds + 1 Pull Up (TOTALS = 116 Pull Ups, 230 Push Ups, 345 Squats)
Wasn't sure going into this how I was going to feel but I was encouraged as I worked through it and stayed focused and kept the Heart Rate in check...didn't start to really feel tired til around the 18th-20th Round, still only rested a few seconds every five sets - re-chalked the hands and back on the bar, encouraged by these results. Thanks Coach I couldn't be happier, changing my regimine and mindset to a certain degree was unsettling initially, but it's all working out well...Trust is key
Saturday, July 16th, 2011
TRAINING (Light, Technique work):
A. Overhead Squat @11X1; 12 sets of 2 @55% 1RM; rest 45 seconds between sets
B. Power Clean @70% 1RM; 8 sets of 2; rest 1 minute between sets
C1. GH Raises @20X1; 10-12 reps; rest 1 minute
C2. Side Bridge - 45 seconds/side; rest 1 minute x3
RESULTS:
Everything felt fine today, focused on active shoulders, tight back, and full depth on OHS. Power Cleans felt light and fast, focused on pulls and fast elbows under the bar. GH Raises and Side Bridge work went well, nice end to the day.
Sunday, July 17th, 2011
TRAINING:
A. Find 1RM Back Squat
B. AMRAP Back Squat @85% of 1RM
C. Toes to Bar - 15 reps; rest 1 minute x3
RESULTS:
A. 330# (15# PR)
B. Completed 5 reps @280#
C. Completed
Back Squat felt strong, very happy with the 15# PR...getting stronger here and I'm crediting the chocolate milk for my success HAHA....Also, very happy to get 5 reps @280#, I wouldn't have been getting more than 2-3 reps @280# a few months ago - Am I a Buffalo now Coach???? Toes to bar helped get the blood flowing back to the legs...good day.
Monday, July 18th, 2011
TESTER: "CINDY"
AMRAP 20 minutes:
-5 Pull Ups
-10 Push Ups
-15 Squats
RESULTS:
23 Total Rounds + 1 Pull Up (TOTALS = 116 Pull Ups, 230 Push Ups, 345 Squats)
Wasn't sure going into this how I was going to feel but I was encouraged as I worked through it and stayed focused and kept the Heart Rate in check...didn't start to really feel tired til around the 18th-20th Round, still only rested a few seconds every five sets - re-chalked the hands and back on the bar, encouraged by these results. Thanks Coach I couldn't be happier, changing my regimine and mindset to a certain degree was unsettling initially, but it's all working out well...Trust is key
Friday, July 15, 2011
Thursday, July 14th, 2011
Slept ~7 hours last night, early morning training in a fasted, hydrated state...got some running ahead of me today.............
TRAINING:
- Spend 15 minutes on mobility - hips, quads, calves, hamstrings
- 30m accelerating runs to 75%; walk back x9; rest 2 minutes actively between sets 3&4 and 6&7
THEN....
Run 400m @90%; rest 4 minutes actively x4
RESULTS (400m run times):
1. 1:01
2. 1:01
3. 1:04***
4. 1:06
First two run of the 400m went well and recovery between the sets was enough to feel like full recovery...the 3rd run was briefly interrupted as I had to avoid several campers playing tag in the parking lot, so time could have been a couple seconds faster. After completing the 3rd run, I felt like I got hit with a mack truck - the 4 minutes of recovery wasn't long enough and I felt like I hit a wall..the 4th run at 1:06 was rough, probably closer to max effort than 90% just to get this time...felt good to get some running in, haven't done this in a while.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid Shake w/30g CHO, 25g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1.5 hours post): Grilled chicken salad w/oil and vinegar - 25g Protein, 15g Fat, 10g CHO
Meal #3: Protein Bar, cashews, pineapple, cherries - 30g Protein, 20g Fat, 35g CHO
+ 2 VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #4: Greek salad w/chicken, oven-roasted chicken wings - 40g Protein, 30g Fat, 10g CHO
APPROXIMATE DAILY VALUES - 120g PROTEIN, 85g CHO, 65g FAT
Nutrition numbers were a little bit lower today, but my schedule had something to do with that, plus I cut my post-training numbers down based on the training for the day....day off Friday and back at it Saturday
TRAINING:
- Spend 15 minutes on mobility - hips, quads, calves, hamstrings
- 30m accelerating runs to 75%; walk back x9; rest 2 minutes actively between sets 3&4 and 6&7
THEN....
Run 400m @90%; rest 4 minutes actively x4
RESULTS (400m run times):
1. 1:01
2. 1:01
3. 1:04***
4. 1:06
First two run of the 400m went well and recovery between the sets was enough to feel like full recovery...the 3rd run was briefly interrupted as I had to avoid several campers playing tag in the parking lot, so time could have been a couple seconds faster. After completing the 3rd run, I felt like I got hit with a mack truck - the 4 minutes of recovery wasn't long enough and I felt like I hit a wall..the 4th run at 1:06 was rough, probably closer to max effort than 90% just to get this time...felt good to get some running in, haven't done this in a while.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid Shake w/30g CHO, 25g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1.5 hours post): Grilled chicken salad w/oil and vinegar - 25g Protein, 15g Fat, 10g CHO
Meal #3: Protein Bar, cashews, pineapple, cherries - 30g Protein, 20g Fat, 35g CHO
+ 2 VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #4: Greek salad w/chicken, oven-roasted chicken wings - 40g Protein, 30g Fat, 10g CHO
APPROXIMATE DAILY VALUES - 120g PROTEIN, 85g CHO, 65g FAT
Nutrition numbers were a little bit lower today, but my schedule had something to do with that, plus I cut my post-training numbers down based on the training for the day....day off Friday and back at it Saturday
Wednesday, July 13, 2011
Wednesday, July 13th, 2011
Not a very good night of sleep, couldn't fall asleep and couldn't stay asleep once I did...probably got a total of 6-7 hours....still feel it was best to get up and go right away because I'll probably just get more tired as the day goes on. Max Energy, Max Glucose, caffeine pre-training.
TRAINING:
A. Press @11X1; 9 sets of 3; rest 75 seconds between sets
B. Bodyweight Strict Pull Ups @11X1; 9 sets of 3; rest 30 seconds between sets
C. Dumbbell External Rotations @3010; 6-8 reps; rest 1 minute x4
D. GHD Sit Ups @2020; 15 reps; rest 1 minute x4
RESULTS:
A. Used 135# all sets
B. Completed as prescribed
C. Used 15# DB first 2 sets, 20# DB last 2 sets
D. Completed as prescribed
Pretty easy day today - until I got to the GHD Sit Ups......the tempo on those made me work but got it done as prescribed, 1 minute rest between sets was just enough to allow me to get through each set unbroken.
NUTRITION:
Post-training Meal #1 (immediately post): Liquid Shake w/70g CHO, 55g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-training Meal #2 (2 hour post): sweet potato, applesauce, 2 scoops protein, 5g L-Glutamine Mixture - 40g CHO, 60g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (3 hours post-training)
Snack: 16oz. regular chocolate milk - 16g Fat, 55g CHO, 16g Protein
Meal #3: TBD.................
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
TRAINING:
A. Press @11X1; 9 sets of 3; rest 75 seconds between sets
B. Bodyweight Strict Pull Ups @11X1; 9 sets of 3; rest 30 seconds between sets
C. Dumbbell External Rotations @3010; 6-8 reps; rest 1 minute x4
D. GHD Sit Ups @2020; 15 reps; rest 1 minute x4
RESULTS:
A. Used 135# all sets
B. Completed as prescribed
C. Used 15# DB first 2 sets, 20# DB last 2 sets
D. Completed as prescribed
Pretty easy day today - until I got to the GHD Sit Ups......the tempo on those made me work but got it done as prescribed, 1 minute rest between sets was just enough to allow me to get through each set unbroken.
NUTRITION:
Post-training Meal #1 (immediately post): Liquid Shake w/70g CHO, 55g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-training Meal #2 (2 hour post): sweet potato, applesauce, 2 scoops protein, 5g L-Glutamine Mixture - 40g CHO, 60g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (3 hours post-training)
Snack: 16oz. regular chocolate milk - 16g Fat, 55g CHO, 16g Protein
Meal #3: TBD.................
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Tuesday, July 12, 2011
Tuesday, July 12th, 2011
Really tired last night, fell asleep about 6 times during the day yesterday then slept for 11.5 hours...much needed. Had to teach a couple classes today so training was done early in fasted state. Max Energy, Max Glucose, caffeine shot before training.
Also, below is training I designed so if you think it sucks, it's on me haha...........
TRAINING:
A. Front Squat @30X1; 6,4,2,4,6 reps; rest 2 minutes
B. Dumbbell Split Squat @3020; 8-10/leg; rest 1 minute between legs x3
C. Reverse Sled Drag w/210# attached; 60 seconds; rest 3 minutes x4
D. GH Back Extensions; 20 reps; rest 1 minute x3
RESULTS:
A. 185#-225-265-225-185
B. Used 25# DB/Hand - 10/leg, 8/leg, 8/leg
C. Completed
D. Completed
Front Squats were tough but really happy with 265# x2...my previous 1RM was 270# but I'm thinking that's gone up...DB split squats are miserable but I put myself through it for some unknown reason (I guess because it's working). Reverse sled drags are getting much much stronger - 180# used to feel tough and using 210# today felt pretty easy, VMOs feeling like a couple of oversized baby watermelons. Back Extensions perfect ending to the day, felt strong.
NUTRITION:
Post-Training Meal #1 (immediately after): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1 hour after): sweet potato, 2 scoops protein, applesauce, L-Glutamine Mixture - 40g CHO, 50g Protein, 5g L-Glutamine
Meal #3: 5 oz chicken, cashews, strawberries, pineapple - 30g Fat, 30g CHO, 45g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
1 serving Max Fibre
16oz. Chocolate Milk - 16g Fat, 54g CHO, 16g Protein
Meal #4: 5 slices bacon, 3 eggs - 27g Fat, 28g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Snack: 8oz. goats milk - 7g Fat, 11g CHO, 8g Protein
APPROXIMATE DAILY VALUES: 86g FAT, 236g CHO, 202g PROTEIN
Also, below is training I designed so if you think it sucks, it's on me haha...........
TRAINING:
A. Front Squat @30X1; 6,4,2,4,6 reps; rest 2 minutes
B. Dumbbell Split Squat @3020; 8-10/leg; rest 1 minute between legs x3
C. Reverse Sled Drag w/210# attached; 60 seconds; rest 3 minutes x4
D. GH Back Extensions; 20 reps; rest 1 minute x3
RESULTS:
A. 185#-225-265-225-185
B. Used 25# DB/Hand - 10/leg, 8/leg, 8/leg
C. Completed
D. Completed
Front Squats were tough but really happy with 265# x2...my previous 1RM was 270# but I'm thinking that's gone up...DB split squats are miserable but I put myself through it for some unknown reason (I guess because it's working). Reverse sled drags are getting much much stronger - 180# used to feel tough and using 210# today felt pretty easy, VMOs feeling like a couple of oversized baby watermelons. Back Extensions perfect ending to the day, felt strong.
NUTRITION:
Post-Training Meal #1 (immediately after): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1 hour after): sweet potato, 2 scoops protein, applesauce, L-Glutamine Mixture - 40g CHO, 50g Protein, 5g L-Glutamine
Meal #3: 5 oz chicken, cashews, strawberries, pineapple - 30g Fat, 30g CHO, 45g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
1 serving Max Fibre
16oz. Chocolate Milk - 16g Fat, 54g CHO, 16g Protein
Meal #4: 5 slices bacon, 3 eggs - 27g Fat, 28g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Snack: 8oz. goats milk - 7g Fat, 11g CHO, 8g Protein
APPROXIMATE DAILY VALUES: 86g FAT, 236g CHO, 202g PROTEIN
Monday, July 11, 2011
Catching Up..........
Coach Anthony has been laid up with the shoulder surgery so below is something I put together while he recovers...get well soon Coach.
Work has been extremely busy and I have had no time to post the last two days of training so here we go.......
Saturday, July 9th, 2011
TRAINING:
Back Squat @30X1; 3,2,1,3,2,1 reps @75%, 85%, 95%, 70%, 80%, 90% (Percentages based off of 315#) - All completed as prescribed
THEN....
21-15-9 reps for time:
Deadlift - 315#
Box Jump - 30"
Time: 9:05
Back Squat is feeling better everyday - looking forward to using chains to get stronger here, also excited to test new 1RM....Deadlift/Box Jump Tester was good for the confidence, honestly just completing it having to do 45 DeadLifts @315# was encouraging and my lower back had very little soreness the days following...feeling strong.
Sunday, July 10th, 2011
TRAINING (SKILL/MOBILITY):
10 minute Run @Z1
10 minute bike on AirDyne @Z1
THEN..........
A. TGU - 10 reps/side; slow and steady
B. KBS - 15 reps- HEAVY; rest 1 minute x3
C. GHD Sit Ups - 15 reps; rest 90 seconds x4
D. Double Unders - :30 seconds on/:30 seconds off x8
Needed a day like this....got the HR going but tried to stay at a nice steady pace. Everything feeling good, no lower back or abdominal soreness. Used 53# KB for first 8 reps/side, then used 70#KB for last 2 reps/side. Used 79# KB for KBS and completed all Unbroken. GHD Sit ups felt easy and double unders went pretty well - few trip ups the last few sets.
On another note, I have added 16oz. of regular chocolate milk to my diet the days I train, which gives me an added 16g Fat, 50g Carbs, 16g Protein - I am hoping to put on another 10 lbs. over the next few months and this might just work....a little trial and error never hurt anyone haha
Work has been extremely busy and I have had no time to post the last two days of training so here we go.......
Saturday, July 9th, 2011
TRAINING:
Back Squat @30X1; 3,2,1,3,2,1 reps @75%, 85%, 95%, 70%, 80%, 90% (Percentages based off of 315#) - All completed as prescribed
THEN....
21-15-9 reps for time:
Deadlift - 315#
Box Jump - 30"
Time: 9:05
Back Squat is feeling better everyday - looking forward to using chains to get stronger here, also excited to test new 1RM....Deadlift/Box Jump Tester was good for the confidence, honestly just completing it having to do 45 DeadLifts @315# was encouraging and my lower back had very little soreness the days following...feeling strong.
Sunday, July 10th, 2011
TRAINING (SKILL/MOBILITY):
10 minute Run @Z1
10 minute bike on AirDyne @Z1
THEN..........
A. TGU - 10 reps/side; slow and steady
B. KBS - 15 reps- HEAVY; rest 1 minute x3
C. GHD Sit Ups - 15 reps; rest 90 seconds x4
D. Double Unders - :30 seconds on/:30 seconds off x8
Needed a day like this....got the HR going but tried to stay at a nice steady pace. Everything feeling good, no lower back or abdominal soreness. Used 53# KB for first 8 reps/side, then used 70#KB for last 2 reps/side. Used 79# KB for KBS and completed all Unbroken. GHD Sit ups felt easy and double unders went pretty well - few trip ups the last few sets.
On another note, I have added 16oz. of regular chocolate milk to my diet the days I train, which gives me an added 16g Fat, 50g Carbs, 16g Protein - I am hoping to put on another 10 lbs. over the next few months and this might just work....a little trial and error never hurt anyone haha
Friday, July 8, 2011
Friday, July 8th, 2011
I was so tired last night I passed out around 9 or 10 I think...and didn't wake up til 9:45am....straight to the box after Max Energy, Max Glucose, Caffeine
TRAINING:
At 65%, AMRAP 3 minutes:
-10 Chest-to-Bar Pull-Ups
-5 HSPU
-1 strict Muscle Up
Complete 3 rounds w/6 minutes rest between rounds
Tried to stay right around 65% each round, completed exactly 3 sets each time...all pull-ups, HSPU, and MU Unbroken, rest occurred as I moved from one movement to the next - 6 minutes rest between sets was active walking...this concludes another training cycle from Coach, look forward to the next one once he recovers enough to write again HAHA, just kidding Ant!!!! It has been great so far and well worth it.
NUTRITION:
Post-Training Meal #1(immediately post): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1 hour post-wod): mashed sweet potato, applesauce, 2 scoops protein, cinnamon, L-Glutamine Mixture - 40g CHO, 50g Protein, 5g L-Glutamine
Meal #3: 2 Chicken&Appple sausages, broccoli/carrot mix, almonds - 35g Fat, 15g CHO, 30g Protein
+ 2 VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes
1 serving Max Fibre
Meal #4: Beef Tenderloin, large salad - 15g Fat, 10g CHO, 40g Protein
+ 2 digestive enzymes, 2 VMG
Snack: LARABAR, Whey Protein Liquid Shot, pistachios - 25g Fat, 35g CHO, 54g Protein
+ 2 VMG
Snack: 12 oz. goats milk w/1 scoop protein - 10.5g Fat, 15g CHO, 34g Protein
+ 2 VMG
APPROXIMATE DAILY VALUES: 95g FAT, 210g CHO, 263g PROTEIN
Although I am getting stronger, my bodyweight has seen very little change so I'm going to try and add even more food and see how that helps....it's gonna be tough because I'm certainly not skimping on the food now, I'm thinking some chocolate milk might help hmmmmmm......................
TRAINING:
At 65%, AMRAP 3 minutes:
-10 Chest-to-Bar Pull-Ups
-5 HSPU
-1 strict Muscle Up
Complete 3 rounds w/6 minutes rest between rounds
Tried to stay right around 65% each round, completed exactly 3 sets each time...all pull-ups, HSPU, and MU Unbroken, rest occurred as I moved from one movement to the next - 6 minutes rest between sets was active walking...this concludes another training cycle from Coach, look forward to the next one once he recovers enough to write again HAHA, just kidding Ant!!!! It has been great so far and well worth it.
NUTRITION:
Post-Training Meal #1(immediately post): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1 hour post-wod): mashed sweet potato, applesauce, 2 scoops protein, cinnamon, L-Glutamine Mixture - 40g CHO, 50g Protein, 5g L-Glutamine
Meal #3: 2 Chicken&Appple sausages, broccoli/carrot mix, almonds - 35g Fat, 15g CHO, 30g Protein
+ 2 VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes
1 serving Max Fibre
Meal #4: Beef Tenderloin, large salad - 15g Fat, 10g CHO, 40g Protein
+ 2 digestive enzymes, 2 VMG
Snack: LARABAR, Whey Protein Liquid Shot, pistachios - 25g Fat, 35g CHO, 54g Protein
+ 2 VMG
Snack: 12 oz. goats milk w/1 scoop protein - 10.5g Fat, 15g CHO, 34g Protein
+ 2 VMG
APPROXIMATE DAILY VALUES: 95g FAT, 210g CHO, 263g PROTEIN
Although I am getting stronger, my bodyweight has seen very little change so I'm going to try and add even more food and see how that helps....it's gonna be tough because I'm certainly not skimping on the food now, I'm thinking some chocolate milk might help hmmmmmm......................
Wednesday, July 6, 2011
Wednesday, July 6th, 2011
Well didn't sleep at all last night, had to be up real early and couldn't get my eyes to shut - rough, rough feeling....
TRAINING:
A. Snatch Pulls @115% 1RM Snatch; 3 sets of 3 reps; rest 3 minutes between sets
B. Hang Power Snatch; 3 sets of 2-3 reps; rest 3 minutes between sets
C. Snatch Balance - Heavy Single Rep; rest at needed x5
RESULTS:
A. Used 200# all sets
B. 135# (x3 reps), 145# (x3), 150# (x2)
C. 175#-185#-190#-195#-200#
Well glad it was a short training session today, no sleep hurt but happy with the 200# snatch balance, big improvement over last session, which was several months ago (I believe it was a 25# jump).
TRAINING:
A. Snatch Pulls @115% 1RM Snatch; 3 sets of 3 reps; rest 3 minutes between sets
B. Hang Power Snatch; 3 sets of 2-3 reps; rest 3 minutes between sets
C. Snatch Balance - Heavy Single Rep; rest at needed x5
RESULTS:
A. Used 200# all sets
B. 135# (x3 reps), 145# (x3), 150# (x2)
C. 175#-185#-190#-195#-200#
Well glad it was a short training session today, no sleep hurt but happy with the 200# snatch balance, big improvement over last session, which was several months ago (I believe it was a 25# jump).
Tuesday, July 5, 2011
Tuesday, July 5th, 2011
Sleep was rough last night, only got about 6 hours and hit the box about 1.5 hours after waking...Max Energy, Max Glucose, caffeine pre-training.
TRAINING:
A. Push Press @ 115#, 110#, 100#; rest 4 minutes between efforts
B. Kipping Pull-Ups - 25 reps; rest 90 seconds x4
C. GH Raises vs. Light Band; 10-12 reps; rest 90 seconds x4
RESULTS:
A. 20-20-20
B. Unbroken, Unbroken, Unbroken, 17/8
C. 12 reps each set vs. 2 light bands
Well Push press was surprisingly tough but I'm happy with hitting 20 reps all sets...shoulders felt strong but forearms and upper arms started to get that lactic acid feeling towards reps 18+. Very happy with completing first 3 sets of pull ups unbroken considering I haven't done them lately...forearm and grip was also taxed here and could hold on the last set but I'll take it. GH Raises were easy first 3 sets and fourth got tough, but used 2 bands and didnt feel any worse than using one band last week...very satisfied with lower back work Coach has been prescribing for me, that was definitely one of my many weaknesses...thanks Ant
NUTRITION:
Post-Training Meal #1 (immediately following): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+BCAA +L-Glutamine Mix
Post-Training Meal #2 (1 hour post): small sweet potato, applesauce, 2 scoops protein, L-Glutamine Mix - 40g CHO, 55g Protein, 5g L-Glutamine
1 serving Max Fibre, 1 serving Max Liver
Meal #3: 4 oz. beef, strawberries, pineapple, almonds - 30g Fat, 20g CHO, 34g Protein
+2 VMG, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Snack: 16 oz. goats milk w/1 scoop protein, cashews - 30g Fat, 30g CHO, 40g Protein
+2 VMG, 1 Glucosamine & Chondroitin
Approximate Daily Values: 70g Fat, 190g CHO, 185g Protein
TRAINING:
A. Push Press @ 115#, 110#, 100#; rest 4 minutes between efforts
B. Kipping Pull-Ups - 25 reps; rest 90 seconds x4
C. GH Raises vs. Light Band; 10-12 reps; rest 90 seconds x4
RESULTS:
A. 20-20-20
B. Unbroken, Unbroken, Unbroken, 17/8
C. 12 reps each set vs. 2 light bands
Well Push press was surprisingly tough but I'm happy with hitting 20 reps all sets...shoulders felt strong but forearms and upper arms started to get that lactic acid feeling towards reps 18+. Very happy with completing first 3 sets of pull ups unbroken considering I haven't done them lately...forearm and grip was also taxed here and could hold on the last set but I'll take it. GH Raises were easy first 3 sets and fourth got tough, but used 2 bands and didnt feel any worse than using one band last week...very satisfied with lower back work Coach has been prescribing for me, that was definitely one of my many weaknesses...thanks Ant
NUTRITION:
Post-Training Meal #1 (immediately following): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+BCAA +L-Glutamine Mix
Post-Training Meal #2 (1 hour post): small sweet potato, applesauce, 2 scoops protein, L-Glutamine Mix - 40g CHO, 55g Protein, 5g L-Glutamine
1 serving Max Fibre, 1 serving Max Liver
Meal #3: 4 oz. beef, strawberries, pineapple, almonds - 30g Fat, 20g CHO, 34g Protein
+2 VMG, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Snack: 16 oz. goats milk w/1 scoop protein, cashews - 30g Fat, 30g CHO, 40g Protein
+2 VMG, 1 Glucosamine & Chondroitin
Approximate Daily Values: 70g Fat, 190g CHO, 185g Protein
Monday, July 4, 2011
Monday, July 4th, 2011
Slept many hours last night ~12 hours of much needed rest. Hit the box about 1.5 hours after waking up after Max Energy, Max Glucose and some caffeine.
TESTERS:
10 MINUTE AMRAP:
- 5 Power Cleans @ Bodyweight (150#)
- 10 Ring Dips
Rest 5 minutes
10 MINUTE AMRAP:
- 10 Deadlifts @ 135#
- 10 Hand Release Push Ups
- 20 Double Unders
RESULTS:
Completed 7 Rounds + 5 Power Cleans of first couplet...stayed fluid and just worked at a consistent pace, no "pukie" speed here. All sets of power cleans and ring dips were unbroken...Completed 6 Rounds + 10 Deadlifts of the second couplet. Deadlifts and Push Ups all unbroken and had just one miss on the double unders...tried to keep a bit of a faster pace here without gassing out early. Feel good about the results considering most of my current training had been strength based as opposed to energy systems work. Nothing felt too bad today, but the "heat box" felt like 173 degrees and was physically draining haha...Really looked forward to this day and overall happy about it...looking forward to some pull-ups tomorrow, haven't done them in a bit.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid shake w/100g CHO, 54g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
1 serving Max Liver
Post-Training Meal #2 (1 hour post-training): 4 oz. roast beef, 22 oz. coconut water - 22g CHO, 28g Protein
1 serving Max Fibre (2 hours post-training)
Meal #3: LARABAR, cashews, apple, liquid protein shot - 40g Fat, 50g CHO, 35g Protein
+2 VMG, 2 digestive enzymes
Meal #4: 6 oz. chicken, pistachios, strawberries, pineapple - 40g Protein, 20g Fat, 20g CHO
Meal #5: Grilled chicken salad, 14oz. goats milk w/1 scoop protein - 12g Fat, 20g CHO, 24g Protein
+2 VMG, 2 tsp fish oil, 2 Glucosamine & Chondroitin
Snack: 3 slices bacon, almonds - 10g Fat, 5g CHO, 10g Protein
Approximate Daily Values: 92g Fat, 217g CHO, 190g Protein
TESTERS:
10 MINUTE AMRAP:
- 5 Power Cleans @ Bodyweight (150#)
- 10 Ring Dips
Rest 5 minutes
10 MINUTE AMRAP:
- 10 Deadlifts @ 135#
- 10 Hand Release Push Ups
- 20 Double Unders
RESULTS:
Completed 7 Rounds + 5 Power Cleans of first couplet...stayed fluid and just worked at a consistent pace, no "pukie" speed here. All sets of power cleans and ring dips were unbroken...Completed 6 Rounds + 10 Deadlifts of the second couplet. Deadlifts and Push Ups all unbroken and had just one miss on the double unders...tried to keep a bit of a faster pace here without gassing out early. Feel good about the results considering most of my current training had been strength based as opposed to energy systems work. Nothing felt too bad today, but the "heat box" felt like 173 degrees and was physically draining haha...Really looked forward to this day and overall happy about it...looking forward to some pull-ups tomorrow, haven't done them in a bit.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid shake w/100g CHO, 54g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
1 serving Max Liver
Post-Training Meal #2 (1 hour post-training): 4 oz. roast beef, 22 oz. coconut water - 22g CHO, 28g Protein
1 serving Max Fibre (2 hours post-training)
Meal #3: LARABAR, cashews, apple, liquid protein shot - 40g Fat, 50g CHO, 35g Protein
+2 VMG, 2 digestive enzymes
Meal #4: 6 oz. chicken, pistachios, strawberries, pineapple - 40g Protein, 20g Fat, 20g CHO
Meal #5: Grilled chicken salad, 14oz. goats milk w/1 scoop protein - 12g Fat, 20g CHO, 24g Protein
+2 VMG, 2 tsp fish oil, 2 Glucosamine & Chondroitin
Snack: 3 slices bacon, almonds - 10g Fat, 5g CHO, 10g Protein
Approximate Daily Values: 92g Fat, 217g CHO, 190g Protein
Saturday, July 2, 2011
Saturday, July 2nd, 2011
No work today, so got a "normal" night of sleep ~8 hours and went straight to the box in the a.m. after supplemeting with Max Energy, Max Glucose, shot of caffeine....
TRAINING:
A. Back Squat - Find 5RM @30X1; rest as needed
B. Dumbbell Split Squat @3020; 10-12/leg; rest 1 minute between legs x3
C. Anchored Sit Ups - Slow Lower; 20 reps; rest 1 minute x3
D. Dumbbell External Rotation @3010; 10-12/arm; rest 1 minute between arms x2
THEN.....
15-20 minutes on AirDyne between Z1 & Z2, THEN 200m Accelerating runs with 200m walk back (x5)
THEN......
MOBILITY WORK
RESULTS:
A. 255# (x5), Completed 265# (x4) but knew I wasn't getting the last rep @ tempo so I didn't wanna cheat the last rep
B. Used 25# DB/Hand for all sets - 11/leg, 10/leg, 10/leg
C. Completed
D. Used 15# DB for all sets - 10 reps/arm all sets
Completed 17:30 minutes on the AirDyne at 60 rpm average, followed by 200m runs (x5)
Finding 5RM Back Squat was interesting - not used to finding a 5RM, so I attacked it with the intent of getting up there quickly with few sets because I knew it was going to take a lot to complete 5 heavy squats @30X1 tempo...made sure I was nice and warmed up prior and went for it....happy with 255# because I didn't compromise on the tempo, could've gotten 265# but the last one would not have been at tempo so I'm not counting it. Time under tension here was brutal but nothing like the DB split squats. Doing the split squats with a 3020 tempo meant no breaks and slow down and up, absolutely miserable and tedious...which means they were very beneficial and felt strong on these. Anchored sit ups were a nice change - even with the slow lower, no problems here. Same with the DB external rotations - nice way to end this portion of the training and 15# at a 3 second lower was plenty. AirDyne felt really good and tried to keep at or above 60 RPM the whole time...5 runs @200m accelerating pace was interesting and actually felt really good considering I haven't run at all lately. Again, had to learn where to start and how to finish, always good to get some running in.
NUTRITION:
Post-training Meal #1 (immediately following): Liquid shake w/100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
1 serving Max Liver
Post-Training Meal #2 (1 hour post-training): Small sweet potato, 4 oz. roast beef
+2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (2 hours post training)
Rest of the day's nutrition coming soon.............
One thing I've definintely noticed is I respond better when I train about 1.5 hours after waking in a fasted state outside of some supplementation listed above. For whatever reason, I just feel better and stronger in this state...I guess it really doesn't matter why this is the way I train best, I just need to find a way to ensure I work my schedule around it to get the most out of each session, no excuses.....
TRAINING:
A. Back Squat - Find 5RM @30X1; rest as needed
B. Dumbbell Split Squat @3020; 10-12/leg; rest 1 minute between legs x3
C. Anchored Sit Ups - Slow Lower; 20 reps; rest 1 minute x3
D. Dumbbell External Rotation @3010; 10-12/arm; rest 1 minute between arms x2
THEN.....
15-20 minutes on AirDyne between Z1 & Z2, THEN 200m Accelerating runs with 200m walk back (x5)
THEN......
MOBILITY WORK
RESULTS:
A. 255# (x5), Completed 265# (x4) but knew I wasn't getting the last rep @ tempo so I didn't wanna cheat the last rep
B. Used 25# DB/Hand for all sets - 11/leg, 10/leg, 10/leg
C. Completed
D. Used 15# DB for all sets - 10 reps/arm all sets
Completed 17:30 minutes on the AirDyne at 60 rpm average, followed by 200m runs (x5)
Finding 5RM Back Squat was interesting - not used to finding a 5RM, so I attacked it with the intent of getting up there quickly with few sets because I knew it was going to take a lot to complete 5 heavy squats @30X1 tempo...made sure I was nice and warmed up prior and went for it....happy with 255# because I didn't compromise on the tempo, could've gotten 265# but the last one would not have been at tempo so I'm not counting it. Time under tension here was brutal but nothing like the DB split squats. Doing the split squats with a 3020 tempo meant no breaks and slow down and up, absolutely miserable and tedious...which means they were very beneficial and felt strong on these. Anchored sit ups were a nice change - even with the slow lower, no problems here. Same with the DB external rotations - nice way to end this portion of the training and 15# at a 3 second lower was plenty. AirDyne felt really good and tried to keep at or above 60 RPM the whole time...5 runs @200m accelerating pace was interesting and actually felt really good considering I haven't run at all lately. Again, had to learn where to start and how to finish, always good to get some running in.
NUTRITION:
Post-training Meal #1 (immediately following): Liquid shake w/100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
1 serving Max Liver
Post-Training Meal #2 (1 hour post-training): Small sweet potato, 4 oz. roast beef
+2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (2 hours post training)
Rest of the day's nutrition coming soon.............
One thing I've definintely noticed is I respond better when I train about 1.5 hours after waking in a fasted state outside of some supplementation listed above. For whatever reason, I just feel better and stronger in this state...I guess it really doesn't matter why this is the way I train best, I just need to find a way to ensure I work my schedule around it to get the most out of each session, no excuses.....
Friday, July 1, 2011
Friday, July 1st, 2011
Sleep was decent/average last night ~7 hours...had some things to get done prior to training so had a small snack before hitting the box.
TRAINING:
A. Squat Snatch Practice - 7 minutes
B. Hand Release Push Ups - 10 reps; rest 30 seconds x3
C. Back Extensions - 25 reps; rest 45 seconds x4
THEN.....
MOBILITY WORK
RESULTS:
A. Worked up from empty bar to 135# x3 reps
B. Completed as prescribed
C. Unbroken, Unbroken, 21/4, 17/8
Full squat snatch felt really good technique-wise, not sure if I have gained any weight here as far as a 1RM but that's something I would like to test soon...135# x3 reps was solid but I ran out of time. Definintely would like to see more snatch work (especially squat snatch) along with OHS. Hand release push ups went well and back extenstions on the GHD felt great - loved the short rest periods, which forced me to break up the last two sets (I just rested at the top for a second or two and that was enough to finish up)...keep the GHD work coming. Worked mobility for about 40 minutes and focused on the lower and mid back, IT bands and shoulders...felt 100x better after getting done with the LAX ball and foam roller. Looking forward to tomorrows heavy back squat 5RM....thanks coach
NUTRITION:
Pre-training: LARABAR - 11g Fat, 28g CHO, 4g Protein
+ 1 serving Max Energy, 1 Serving Max Glucose, caffeine (200mg)
Post-Training Meal #1 (immediately following): Liquid Shake w/100g CHO, 50g Protein
+ BCAA+ L-Glutamine Mix (from the company "MRM")
Post-Training Meal #2 (1 hour following): small sweet potato, 2 scoops protein, applesauce, 5g L-Glutamine Mixture - 40g CHO, 50g Protein
1 serving Max Fibre, 1 serving Max Liver*** (2 hours post training)
Meal #3: 6 oz grilled chicken, sauteed (in coconut oil) squash and celery, cashews - 25g Fat, 15g CHO, 40g Protein
+4 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil, 2 digestive enzymes
Meal #4: 2 slices low sodium bacon, liquid protein shot, pistachios, 10 oz. goats milk-18g Fat, 20g CHO, 40g Protein
+2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Lastly:......2 VMG at bedtime
Approximate Daily Values: 65g Fat, 203g CHO, 184g Protein
***Back on the Max Liver for a week...flushing out the liver for another good month. Wish I could have gotten a bit more fat in today but I'm happy considering my schedule, did the best I could.
TRAINING:
A. Squat Snatch Practice - 7 minutes
B. Hand Release Push Ups - 10 reps; rest 30 seconds x3
C. Back Extensions - 25 reps; rest 45 seconds x4
THEN.....
MOBILITY WORK
RESULTS:
A. Worked up from empty bar to 135# x3 reps
B. Completed as prescribed
C. Unbroken, Unbroken, 21/4, 17/8
Full squat snatch felt really good technique-wise, not sure if I have gained any weight here as far as a 1RM but that's something I would like to test soon...135# x3 reps was solid but I ran out of time. Definintely would like to see more snatch work (especially squat snatch) along with OHS. Hand release push ups went well and back extenstions on the GHD felt great - loved the short rest periods, which forced me to break up the last two sets (I just rested at the top for a second or two and that was enough to finish up)...keep the GHD work coming. Worked mobility for about 40 minutes and focused on the lower and mid back, IT bands and shoulders...felt 100x better after getting done with the LAX ball and foam roller. Looking forward to tomorrows heavy back squat 5RM....thanks coach
NUTRITION:
Pre-training: LARABAR - 11g Fat, 28g CHO, 4g Protein
+ 1 serving Max Energy, 1 Serving Max Glucose, caffeine (200mg)
Post-Training Meal #1 (immediately following): Liquid Shake w/100g CHO, 50g Protein
+ BCAA+ L-Glutamine Mix (from the company "MRM")
Post-Training Meal #2 (1 hour following): small sweet potato, 2 scoops protein, applesauce, 5g L-Glutamine Mixture - 40g CHO, 50g Protein
1 serving Max Fibre, 1 serving Max Liver*** (2 hours post training)
Meal #3: 6 oz grilled chicken, sauteed (in coconut oil) squash and celery, cashews - 25g Fat, 15g CHO, 40g Protein
+4 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil, 2 digestive enzymes
Meal #4: 2 slices low sodium bacon, liquid protein shot, pistachios, 10 oz. goats milk-18g Fat, 20g CHO, 40g Protein
+2 VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Lastly:......2 VMG at bedtime
Approximate Daily Values: 65g Fat, 203g CHO, 184g Protein
***Back on the Max Liver for a week...flushing out the liver for another good month. Wish I could have gotten a bit more fat in today but I'm happy considering my schedule, did the best I could.
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