Thursday, July 23, 2015
Day 3 - Comp Deadlift, Supp Bench, Supp Squat
Training Week
Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)
Facts
Morning BW: 183.0 (+1.2 lb over last week)
Sleep: 12:30am-9:30am, woke 1 times, ~8.5 hours actual
Garage Gym Conditions: 79 deg F, 46% Humidity
Pre-workout Meal: @ t - 1h15m
546 kCal - 77g (C), 11g (F), 49g (P), 23g (Fib)
- Banana Nut Muffin Quest Bar
- 1/3 Cup 1% Milk
- 70g Instant Oats
- 20g Whey Protein Isolate
- 1 cups coffee (16 oz)
- 300 mg caffeine pills
- 10g BCAAs
Day's Macros: 260/260 (C), 74/74 (F), 251/250 (P), 54/55 (Fib)
Feelz (Note: All perception is before workout, not during or after)
Aches and Pains: 2/10
DOMS: 0/10
Lower Body Fatigue: 3/10
Upper Body Fatigue: 3/10
Confidence: 7/10
Stress: 4/10
Training
Comp Deadlift - Rx: x1@9, x2@9, 2x2@9 back off sets
- 365x2@7
- 390x1@8.5
- 405x0@10
- 380x2@9
- 370x2@9
- 365x2@9
Press 2.0 - Rx: x2@7, x2@8, x2@9, 2x2@9 back off sets
- 105x2@7
- 115x2@8
- 120x2@9
- 115x2 @ 9
- 115x2 @ 9
2 sec Paused Squat - Rx: x5@7, x5@8, x5@9, 5x1@9 back off set
- 175x5@7
- 185x5@8
- 195x5@9
- 185x5@9
Notes
I felt great coming into the workout, but expectations did not match reality. I was way more fatigued than I realized. Last week I got my 415x1@8 deadlift, while this week I couldn't even budge 405 off the ground. And it was all just downhill from there.
Press was a joke. Nothing more to say there.
Next week will be a low stress week, which, after this miserable workout, I'm really looking forward to. It should also mean being a lot less hungry all the fucking time, like I was this week.