1/16
conditioning
Treadmil / airdyne intervals - 30 minutes
1/15
Recovery Day
Squat (-25%)
295 x 5 x 2
Press (-10%)
155 x 5 x 3
Chins
bw x 6, 6, 6
notes
- easy day, as expected. going back to almond milk with the 3 protein shakes per day instead of milk. i guess i was trying to fill out the 242 class for my upcoming meet but that was too much milk and i started to feel like shit. sticking with ~3000 cal and ~250g protein per day for now and sitting at 230lbs first thing in the a.m. with a 41.5 in waist.
1/16
conditioning
Treadmil / airdyne intervals - 30 minutes
1/17
Intensity Day
Squat
435 x 3 x 2
im happy to get 6 total reps with this weight, and logically it makes sense to start tapering the reps down towards singles, but emotionally i wanted to keep the PRs alive with fives...oh well
Bench Press
325 x 3 x 2
again, trying to be smart here. i probably could have got 5 though....maybe
DL
475 x 3
feels like i hit a wall here finally
notes
-maybe a little bit of total body fatigue or something bc the weights did feel a lot heavier this week. oddly i feel great though, so maybe shit just gettin heavy.
-bought some more vertical diet meals. its nice to have for convenience and for meals in a jam bc they are so easy. for example, for my sons 18 bday party we just had chips and dip and pizza, and i would have loved to had a vertical diet meal then to heat real quick instead of trying to make do with eating bread and cheese for a meal. its also nice to have exact macros. i make my own bison monster mash and i can get pretty close to the macros on that but i still second guess myself. plus its gets old eating your own cooking day after day.
video
Squat - YouTube
Bench - YouTube
DL - YouTube
You're having a great run - glad to see you're tapering to triples, etc. It's definitely a smart move. It'll be interesting to see how far you can take it.
1/20
Volume Day
Squat
395 x 5 x 5
went really good and didnt feel too heavy. i was fatigued by the 4th and 5th reps of the last few sets but stronger than expected.
Bench Press
300 x 5 x 5
weird not doing press today, im so used to alternating and i really like alternating to be honest. too much benching fucks up my bicep tendons but ill be fine the next few weeks for this push.
notes
-2 hours exactly. now time to devour some bison mash.
-GOD BLESS AMERICA!!!!!!
video
Squat volume - YouTube
Bench volume - YouTube
Strong lifting the last few workouts Cole! Pretty soon every workout will be PR's! Good to see you got a real president back too!