Performance-Adjusted Excellence

[hector_garza]

I was thinking about bench singles, but I wanted to help with the baby.

This sort of thinking is not how you get a monster bench.

[Eric K]

This sort of thinking is not how you get a monster bench.

True. The best laid plans of mice and fathers of infants...

[Eric K]

BW - 202; 3-day moving average was 200.8, though...

Squat:

w/u - 45 x 5 x 2, 135 x 3 x 2, 205 x 3, 255 x 3, 295 x 3, 325 x 1

work sets - 355 x 5 x 3

Press:

w/u - 45 x 5 x 2, 95 x 3, 155 x 2, 175 x 1

work sets - 190 x 5 x 3

Power Clean:

w/u - 135 x 3, 155 x 2, 175 x 1, 195 x 1

work sets - 205 x 3 x 5

Notes:

I have video, but it takes a while to edit and upload, and I wanted to voice over, but I can't figure out the microphone right now. Clawing my way back up.

[Eric K]

BW - 201.2 (200.9 3-day average)

Conditioning (Fan Bike):

w/u - 5 min
work - all-out sprint alternated with rest, stopped when intensity dropped noticeably: 20 s, 20 s, 12 s, 10 s

Notes:

Forgot how miserable these were. I plan to work my way up to 10 x 20 s intervals eventually.

Weight loss has stalled a little, and strength training session slide along a hard -> stagnate -> backsliding spectrum right now. It's hard to tell exactly what's going on, because my diet hasn't been as consistent as I thought. I just took a look at the last 7 weeks of diet tracking, and my average intake looks like this:

Week	Cal	P	CHO	Fb	F
1	1871	185	126	22	65
2	1586	184	80	18	55
3	1763	180	122	13	59
4	1714	180	101	13	63
5	2302	194	183	25	83
6	2588	199	205	19	104
7	2152	178	190	21	71

So, it's a little all-over-the-place. Some important considerations, however: first, I count CHO and Fiber (Fb) separately, because they have different calorie contributions (4 cal/g vs. 2 cal/g); second, weeks 1-4 were deliberately more restrictive, and weeks 5-7 were supposed to be more like 2000 kcal @ 185/175/25/55 (although week 6 involved a road trip and family gathering for Easter, so...). Despite the fact that I record things pretty accurately, I haven't done a meta-analysis recently, so I hadn't realized how far off my actual intake was from the intended amounts. Despite this, I am prepared to posit that I need a little more protein. Provided I can manage more intensity in training, I hope I can maintain weight loss with a 2300 cal intake @ 250/175/25/55.*

[Eric K]

BW - 200.2

Squat:

w/u - 45 x 5 x 2, 135 x 3 x 2, 205 x 3, 255 x 3, 295 x 3, 335 x 1

work sets - 365 x 5 x 3

Bench:

w/u - 45 x 5 x 2, 135 x 3, 185 x 3, 225 x 2, 255 x 3

work sets - 280 x 5 x 3

Power Clean:

w/u - 135 x 3, 165 x 2, 185 x 1, 200 x 1

work sets - 210 x 3 x 5

Notes:

More video. No joy on the mic, though. Things are still moving.

[Eric K]

BW - 199.6

Devil's Tricycle:

w/u - 5 min

work - 1:5 x 4 (20, 20, 20, 16, death)

Notes:

FMITGA.

The Wu-Tang Clan is not something one should trifle with.

[Eric K]

We hate most those qualities in others that we fear in ourselves.

Adapted from:

"If you hate a person, you hate something in him that is part of yourself. What isn't part f ourselves does not disturb us."

--Hermann Hesse

And:

"Everything that irritates us about others can lead us to an understanding of ourselves."

--Carl Jung

I thought these were pensive and personally applicable. Bettering oneself requires honest retrospection.

[Eric K]

BW - 199.6

Squat:

w/u - 45 x 5 x 2, 135 x 3 x 2, 205 x 3, 255 x 2, 295 x 1, 335 x 1

work sets - 375 x 5 x 3

Press:

w/u - 45 x 5 x 2, 95 x 3, 125 x 3, 165 x 1, 180 x 1

work sets - 192.5 x 5, 180 x 5 x 3

Power Clean:

work up to F - 135 x 3, 165 x 2, 185 x 1, 205 x 1, 225 x F

Row - 165 x 5 x 2

Notes:

NTR

[Meshuggah]

Nice work Eric.

[Eric K]

Thanks, Glen. Gotta catch back up to you, I'm still in this race!