Sunday, August 2, 2015
Day 1 - Comp Squat, Supp Bench
Training Week
Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)
Facts
Morning BW: 183.4 (+0.6 lb over last week)
Sleep: 1:30am-10:00am, woke 1 time, ~7 hours actual
Garage Gym Conditions: 84 deg F, 42% Humidity (this was nice)
Pre-workout Meal: @ t - 1h45m
519 kCal - 77g (C), 11g (F), 47g (P), 23g (Fib)
- Banana Nut Muffin Quest Bar
- 1/3 Cup 1% Milk
- 70g Instant Oats
- 17g Whey Protein Isolate
- 2 cups coffee (16 oz, each)
- 200 mg caffeine pills
- Forgot pre workout 10g BCAAs
Day's Macros: 263/260 (C), 74/74 (F), 250/250 (P), 49/55 (Fib)
Feelz
Aches and Pains: 3/10
DOMS: 0/10
Lower Body Fatigue: 4/10
Upper Body Fatigue: 2/10
Confidence: 5/10
Stress: 4/10
Training
Comp Squat - Rx: x5@6, x5@7, x5x4@7 back off sets
- 215x5@6
- 235x5x4@7,7,7,7
- 230x5@7.5
TnG Bench - Rx: x5@6, x5@7, x5x4@7 back off sets
Press 2.0 - Rx: x7@7, x7@8, x7@9, x7x2@9 back off sets
- 95x7@7
- 100x7@8
- 105x7@9
- 105x7@9.5
- 100x7@9
Notes
Lots and lots of volume programmed this week. This first session felt pretty good. I always seem to feel much better with high volume than with high intensity low volume. High volume also seems to mitigate hunger somehow, which is nice. On low volume I become a ravenous beast.
Squat kept getting easier with each set at 235 until the 4th set, where I got pretty winded, so I dropped down just a tad to 230 for the final set.
Been dealing with an inflamed supraspinatus tendon (I think) that hurts when I bench. I got it doing dips over a month ago, and it hurts more the closer the bench grip gets (so no CG BP for the last few weeks). It's been improving slowly, but it's really annoying. It hurt with each TnG set, so I kept the weight lower than what a 7 normally would be. But it did seem to hurt a little less after each set, which was encouraging.