ColoWayno's log

[IlPrincipeBrutto]

Squats 1x1x300

Good work indeed.

IPB

[ColoWayno]

Thanks guys, I wish I was getting pr's these days, but my goal was to trim up and still stay in this ballpark, so I'll take it.

[ColoWayno]

Sunday (184.5)
Press
3x5x127.5, 1x7x115
Dips
3x6xbw

[ColoWayno]

Monday (185)

Conditioning
30 minutes on the treadmill including 2 6 minute and 2 2 minute intervals, max heart rate > 160
Food
Breakfast: 2 egg+cheese+veggie fritatta, 7oz ground beef, 12oz whole milk, strawberries+blueberries, coffee
Lunch: 8oz ground beef, large leafy green salad, olive oil on everything.
Pre: 12 oz milk
Post 12 oz choc milk
Dinner: chicken breast, veggies, small piece of apple pie, 8 oz whole milk

[ColoWayno]

Tuesday (184.5)

Food
Breakfast: 2 egg+veggies+cheese fritatta, 2 strips bacon, 20oz whole milk, coffee
Lunch: Fish & Chips
Dinner: chicken breast, rice, chips + salsa, Sangria, small piece of cake

[ColoWayno]

Wednesday (186)
Squats
1x5x285, 1x4x285, 1x5x265

Deadlifts
3x2x320

Conditioning
15 minutes on the treadmill, 5 1 minute sprints, max hr 175

I might miss a workout this weekend so I think I'll deadlift tonight instead of missing them on Saturday.
I've been slightly chubbing up, hoping for a solid session tonight. I'm thinking about dropping down closer to 180 by the time I hike (we're shooting for the weekend of August 7th for the 14'er).

I don't think my 5x2 rep scheme for deadlifting is going to get me much further. I was starting to creak on the third set and didn't have a pull in me for the 4th. I should probably just go back to doing a single set of 5. These make me feel weak.

I'm thinking about adding some volume to my squat sets but I'm getting tired of my own coaching. I think I may be reaching the definition of insanity.

[ColoWayno]

Thursday (185.5)
Bench
3x5x195

Chins
5x8xBW

Accessory
Tricep extensions 2x8x75 (I was pushing the elbow tendinitis so I stopped after 2 sets)

Food
Breakfast: 8oz ground beef, 2 eggs, 12oz milk, coffee
Lunch: 7oz steak, veggies, a few bites of potato
Pre: 8 oz whole milk
Post: 12 oz chocolate milk, 12 oz whole milk
Dinner: 1.5 pork chops, rice, veggies, 8 oz milk, small serving ice cream

[ColoWayno]

Friday (185)

Food
Breakfast: 2 eggs, 3 strips bacon, 12oz milk
Lunch: Taco Salad
Dinner: sushi till ful

[ColoWayno]

Saturday (186)
Squats
1x1x305
Power cleans
See below
Conditioning
8 60 yard sprints, 1 1000 yd medium

Mostly unfocused session, did a few sets of pc's at 142.5, had the bar loaded with too much weight at one point. It wasn't a good day anyway but I'm teaching a buddy the lifts and that got most of my focus. It felt good to squat 305 though.

[ColoWayno]

Sunday
Press
3x5x130, 1x8x115
Dips
3x7xbw

Hiked the crags today as well. Spent some time up there enjoying the cool breezes and the view. Plan is to hike Quandry next weekend.