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02/06 - Light + Intensity day, part 2
Bench press
285x1x3
Close grip bench press
220x6x2
Pin press (forehead/nose level)
175x1x2
Press
135x5x3
Power clean
210x1
200x1
175x3x3
Bodyweight fasted: 197.8
Got access to a decent power rack today, decided to do some pin presses for fun.
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02/08 - Volume day, part 1
Bench press
240x5x5
Wide grip bench press
220x6
Weighted chin-up
30x5x3
Barbell curl
62x12x3
LTE
62x12x3
Bodyweight fasted: 197.3
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02/09 - Volume day, part 2
Squat
355x5x3
Block pull
450x5
Bodyweight fasted: 197.3
Two PRs today. Did some posterior delt stuff, nothing worth noting.
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02/11 - Light day
Pin squat
275x5x2
Press
175x1x3
168x4x3
Chin-up
3x12, 10, 8
Back ext.
35x10x3
Sit-up, hips 90°
35x10x3
Bodyweight fasted: 197.3 (Swear I'm not making these up)
Another sort-of-press-PR today. Since I'm close to the meet I condensed all my pressing on the light day and switched front squats for pin squats.
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02/13 - Intensity day
Squat
405x1x2
380x3
360x3
Bench press
285x1x3
265x 2, 3
Close grip bench press
220x6, 6, 5
Pause deadlift
320x5x3
Bodyweight fasted: 197.1
Squats were pretty good today, I could have done 380x3x2 but decided to back-off in weight and save some gas. Bench was a mess, it felt heavy AF and after the first set with 265 I realized the stall mats under the bench were uneven, pushing me to the side... Changed position and things were good again. It was a good ipsilateral-core-stability-workout though... (joking, please.)
Changed power cleans for a light deadlift day. Pausing for 1 second about an inch off the floor helps me a lot, I like those. As is discussed here, sumo deadlifts tend to irritate my knees, and I gave up trying them again, at least for this meet...
Last edited by ReconquistaBarbell; 02-18-2021 at 11:16 AM.
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My diet is working well, maybe too well. Since I'm going to tweak it a little a bit, I realized it could be done here for informative purposes.
Typical day of eating on a training day (Protein/Carbs/Fat)
Breakfast (45/88/3)
100 g of overnight oats (14/65/0)
1 teaspoon of cocoa power (0.3/0.5/0.3)
30 g of whey concentrate (24/6/0)
1 cup of plain yogurt (7/10/3)
1 peach (-/6/-)
Intra-workout (-/15/-)
1 tablespoon of honey (-/15/-)
1 teaspoon of salt (-/-/-)
Lunch (70/90/30)
300 g of white rice cooked in bone broth (15/90/2)
100 g shredded chicken breast (32/-/8)
100 g read meat or pork (23/-/20)
whatever greens (-/-/-)
Snack 1 (23/22/7)
60 g bread (4/22/2)
1 tablespoon of cottage cheese (3/0/1)
50 g of shredded chicken breast (16/0/4)
whatever greens (-/-/-)
Snack 2 (22/28/7)
20g of whey concentrate (16/4/0)
1 cup of whole milk (6/9/7)
1 apple (-/15/-)
Dinner (77/92/38)
6 whole eggs (36/1/25)
50 g of shredded chicken breast (16/0/4)
20 g of cheese (5/1/4)
300 g of pasta with bone broth seasoning (20/90/5)
whatever greens (-/-/-)
Daily macros: 237/335/85
Daily calories: 3,053
On non-training day all I do is eat 50 g less carb sources in both lunch and dinner, and I obviously don't have the intra-workout honey. If my weight drops bellow 197 I'll increase my carbs on non-training days and see what happens.
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Week 8/10 - 02/15 - Volume day, part 1
Bench press
255x5
240x5x4
Wide grip bench press
220x6
Weighted chin-up
33x5x3
Barbell curl
64x10x3
LTE
65x15x3
Bodyweight fasted: 196.6 - time to increase calories...
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02/16 - Volume day, part 2
Squat
360x5x3
Block pull
465x1
420x3x2
Bodyweight fasted: 196.6
New squat PR. The goal was to pull 465 for a triple but there was no chance in hell that I could do that after squats.
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02/18 - Light day
Pin squat
280x5x2
Press
175x1x3
168x4, 4, 4, 2
Chin-up
3x13, 10, 8
Back ext.
35x10x4
Sit-up, hips 90°
45x10x4
Bodyweight fasted: 197.3
Two more reps on the press today. It felt heavier than expected...
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02/20 - intensity day
Squat
410x1x2
390x3
370x3
Bench press
290x1x3
270x2x3
Close grip bench press
225x5x3
Pause deadlift
350x4x3
Bodyweight fasted: 197.7
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