Thursday, March 23, 2017
Day 4 - Press
Training Week
Squat (Sun)| Bench (Mon) | Off (Tue) | Deadlift (Wed) | Press (Thu) | GPP (Fri) | Off (Sat)
Facts
Morning BW: 211.8 lb (-1.6 lb over last Thursday)
Sleep: 12:58am-10:10am
Time in Bed/Time Asleep: 9h12m/8h19m
Restless/Awake: 33m (17x)/20m (3x)
Before Bed Self-Med: 200mg ibuprofen, 1 tylenol PM
Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m
403 kCal - 56g (C), 6g (F), 34 (P), 7g (Fib)
- 1 Kellog's Nutri Grain Breakfast Bar - Apple
- 40g Quaker Oats (dry measure)
- 5g Brown Sugar
- 30g Whey Isolate
- 200mg caffeine
- 10g BCAAs
Day's Macros: 268/270 C, 66/69 F, 246/250 P, 29/45 Fib
Feelz
Aches and Pains: 6/10
DOMS: 4/10
Lower Body Fatigue: 7/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue: 5/10
Motivation: 5/10
Stress: 5/10
Training
Theme: Realization
Press - Rx: x1@8, x1@9, x1@10
- 125x3@6
- 135x2@6.5
- 145x1@8
- 155x1@9
- 165xF
Notes
General: Took my first cypionate shot yesterday. Originally I was going to do 150mg/week spread over two injections, but I've decided to start at 125mg/week instead (still 2x/week injections). Shot in the quad was painless and easy, so no problems there. Really looking forward to the effects kicking in at around 4 to 6 weeks.
Press: Absolute shit. I need to practice heavy press singles. This was just ridiculously bad. I can do 145x5, so I really should be able to do 165x1. Not that that would actually be any good. A year ago I did 160x1 (albeit at an RPE of infinity), so it's basically zero gains for the year on press. I can't really act too surprised. It's all been nothing but pressing in sets of 6 to 10. Like I said, I need heavy singles practice.