Travis's Log

[Travis Rask]

WARM UP

A1. Stretchin’ / 10min
B1. BBWU / 20kg 2x5 / 70kg x 5

LIFTS

A1. Front Squat / 223lbs / 5x3 / Easy
B1. Press / 65kg / 1x3F / 1x2F / Tough
C1. DL / 415lbs / 1x1 (PR+20lbs)

DEADLIFT VIDEO

http://youtu.be/0DiTCN4qKUY

NOTES

Really pleased with DL today, especially en lieu of the fact I did 8 hours of live fire training yesterday, came straight to work and have been on duty since. I was going to try 170kg x5, but after pulling 365lbs I got a little frothy and decided to go for a single. Video shows a few little mistakes, but it went up pretty easy. Probably another 20-30lbs in the tank I’d say.

Front squat flew up.

Press was a bitch. One more attempt next week.

LIFE NOTES

1.BW: Unmeasured
2.Sleep: 6 hours, on duty
3.Cals: 3051 (C: 240 F: 106 P: 263)
4.Body: Good
5.H20: 1Gal+

[Travis Rask]

WARM UP

A1. Strechin’ / 5min
B1. Airdyne / 5min
C1. BBWU / 45# 2x5 / 135x5 / 225x1 / 315x1

LIFTS

A1. Squat / 365x1 / Shitty
B1. Speed Squat / 315 / 10x2 / Every minute, on the minute
C1. Bench / 230x3 / No spotter
D1. Chins / 2x8

CONDITIONING

Rattlesnake Ledge Hike / 4.0mi / 1160’ elevation gain

NOTES

Feeling pretty run down today. 365 felt like shit, so I switched to doubles. Those felt fantastic. Every rep felt 100% focused. Found my belt, tension was good from head to toe, hip drive felt great. Never in my knees, head down every rep. No more upper back cramping! No music or camera during session.

Bench was tough. I didn’t have a spotter, didn’t go to crazy. Just wanted to try a heavier set.

Chins were good, full extension.

Going to try and hit cleans tonight; ran out of time today.

Back at regular programming this week. This past week was all fuckered up, scheduling-wise.

LIFE NOTES

1. BW: 218
2. Sleep: 8 hours
3. Body: Good, waist down 4”
4. Food: TBD
5. H20: 1Gal+

[SteveC]

congratulations on the deadlift PR last week - the bar was really moving. excellent lift!

[Travis Rask]

Thanks, Steve.

[Kyle Schuant]

Ups and downs, ups and downs, that's life. Meanwhile, tired of my twig legs, I have started a 20 rep squat programme... I measured my thighs and my waist, it's my hope that my thighs grow faster than my waist!

[Travis Rask]

Ups and downs, ups and downs, that's life. Meanwhile, tired of my twig legs, I have started a 20 rep squat programme... I measured my thighs and my waist, it's my hope that my thighs grow faster than my waist!

You find a good cheeseburger joint down there?

[Kyle Schuant]

You find a good cheeseburger joint down there?

In Australia we have lots of local fish and chip shops, the burgers are much bigger and taste better than the chain joints, so yes.

But I make my own anyway, heaps better.

"Kyle," asks B, "why are you making so much burger mix?"
"Squats," I reply.
"Here we go again. Get a new client so we can afford it."

[Travis Rask]

In Australia we have lots of local fish and chip shops, the burgers are much bigger and taste better than the chain joints, so yes.

But I make my own anyway, heaps better.

"Kyle," asks B, "why are you making so much burger mix?"
"Squats," I reply.
"Here we go again. Get a new client so we can afford it."

Classic. I'm in the same boat; we buy 1/2 a grass-fed cow every year. Tastes so much better than the industrialized USDA shit they sell in the stores.

[Travis Rask]

Quick photo update regarding my Nutrition plan with Jordan Feigenbaum. 5 weeks in. Down a few pounds, 4" in the waist. Probably going to finish out this 12 weeks, and do another on top of that. Plan is to lean out, then likely do a clean bulk.

Eating about 3500 calories on training days, 3000 on rest days. Pretty easy; get to eat pretty much all the foods I normally eat.



Link:

http://scfd7barbell.tumblr.com/image/52115358528

[Travis Rask]

WARM UP

A1. Stretchin’ / 10min
B1. BBWU / 20kg 2x5 / 70kg x 5 / 120kg x 5

LIFTS


A1. Squat / 164kg / 3x5 / Alright
B1. Bench / 102.5kg / 2x5 / 1x4.5F
C1. Clean / 80kg / 3x3
D1. Chins / TBD

NOTES

Later.

LIFE NOTES

BW: 220
Sleep: 9 hours
Body: Legs tired and heavy
Food: TBD
H20: 1Gal+