Sunday, July 23, 2017
Day 1 - Comp Squat, Comp Bench, Supp Bench
Training Week
Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)
Facts
Morning BW: 216.7 lb (-0.8 lb over last Sunday.)
Sleep: 1:57am-11:07am
Time in Bed/Time Asleep: 9h10m/7h45m
Restless/Awake: ??m (27x)/??m (5x)
Pre-Bed Self-Med: Nothing
Pre-workout Meal: @ t - 3h00m
874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)
- 70g Buttermilk Pancake Mix (Dry Measure)
- 12g Butter
- 40g Honey
- 15g Psyllium Husk Fiber
- 4 Slices Wegmans Center Cut Bacon
- 15g Psyllium Husk Fiber
- 100g Wegmans Fat Free Greek Yogurt
- 55g Whey Protein Isolate
- 2g Dr. Tobias Omega 3 Fish Oil
- 10g BCAAs
Day's Macros: 266/260 C, 69/69 F, 243/250 P, 40/45 Fib
Feelz
Aches and Pains: 6/10
DOMS: 3/10
Lower Body Fatigue: 4/10
Upper Back/Torso fatigue: 6/10
Arm Fatigue: 5/10
Motivation: 5/10
Stress: 5/10
Training
Theme: Developmental
Comp Squat - Rx: x1@8, Walkout & Hold @ 100% E1RM, x8@9, x8x1 at -7% of @9 set.
- 225x5@6
- 275x4@5
- 305x1@5
- 315x1@6
- 335x1@7
- 350x1@8
- 385 lb Walkout and hold for 30 sec
- 295x8@9
- 275x8@8
Comp Bench - Rx: x1@8, 2 negatives at 100% E1RM, x8@9, x8x1 at -7% of @9 set.
- 205x3@5
- 215x2@5
- 225x1@6
- 240x1@7
- 257.5x1@8
- 285 lb controlled negative
- 285 lb controlled negative
- 230x8@9.5
- 215x8@8
WG Bench - Rx: x10@8, x10@9, x10@10
- 185x10@7.5
- 195x10@9.5
- 200x10@10
Notes
Comp Squat: Tried a walkout and hold. After walking out, standing felt pretty easy so I took a big breath, held it for about 9 sec, then did the same 2 more times. This was kinda stupid. I have never done anything like this, and I shouldn't have spent 30 seconds with the bar on my back, especially with multiple periods of holding my breath.
It turned out fine, but I actually tripped a little re-racking the weight. I was lucky and didn't fall, but it kinda scared the crap out of me. Next time I might do multiple walkouts for 10 seconds each. Or maybe just doing a negative would be safer.
The idea here is to get more comfortable with heavy weight on my back, and maybe make my upper back a little stronger. We'll see if this bears any fruit.
Comp Bench: @8 single is +2.5 lb over last week. Similar to my squat idea, I'm trying some controlled negatives with bench. During every realization, attempting a weight 10 to 20 lb above what I lift through the entire cycle always shocks me. Hopefully this will mitigate that problem for next realization.
WG Bench: Middle fingers on Olympic rings.