Cable Side Bend 50 2x15@1min
Cable Wood Chop 40 2x15@min
Short Race Pace Run 8.9mph x0.75mi HR=172(~90%)
06-19-2019, 07:05 AM
SClark08
Tuesday, 18-June 2019
Time: 1615
3miles on the track: 00:25:42
2x40 pushups
1x30, 2x20 situps
Notes/Training Update: fatloss has slowed a bit and I am hungry all the time. I don't want to cut calories any further (I am around 2600-2700/avg day) - at least for awhile. Instead, I will slightly increase training volume; the main lifts will go from 3x5-6 to 4x4-5 (still including a myo rep set after pressing movements). This will allow me to increase intensity and marginally increase volume; I will also be reducing warmup volume to allow for better performance on the work and myo sets. In addition, assistance work will move from 3 sets to 4 sets and abs from 2x15 each to 3x15 each - adding low intensity work. I made a change on my supplemental lifts from 10RM + x2 backoff sets to 8RM. I will modify further to resemble: 8RM, -10%x8, -10%x8,1xAMRAP; further increasing training volume. I finally found all of my resistance bands for dynamic squatting; I will move the progression to: Wk 1: 295+Greens 12x2, Wk 2: 285+Reds 12x2, Wk 3: 275+Orange 12x2, Wk 4: replace with 1 set of 15-20 walking lunges. Lastly, when this training block is over, I will cut one of my four running sessions - do whatever we have scheduled for Tuesday PT, and swap the intervals for either tire flips/sledge hammer or sled work, and maintain the light recovery run. I will also include farmer walks to whichever day gets the sled/tire work. Lastly, neck harness training will be added to training days.
Notes: I may deload next week and build back up towards my annual fitness assessment on the 25th of next month. I am sleeping like crap, tired all the time, and fatigued daily.
6-Day Avg Calories:
I eat the same shit every day, netting roughly 2,600 kcal (27% fat, 33% carbohydrates, 40% protein). On Saturday's I eat whatever I want (a stack of pancakes and bourbon milkshakes are not uncommon) except I cut out eggs and peanut butter (otherwise reduce fats) and more than double my carb and salt intake.
RDL 45x10, 155x5, 235x4, 315x3, 325x3, 335x3 @2min
Closegrip Bench 45x10, 135x2, 225x2, 275x2, 315x2, 290x8@9, 260x8@9 @3min
Hammer Curl 90x8, 85x8 @2min
Dip 115x10@8.5, 105x10@9 @2-3min
Cable Side Bend 50 1x15 each side
Cable Wood Chop 50 1x15 each side
Short Race Pace Run 0.26mi @8.9mph
Notes: those hammer curls were stupid; I ended up getting a slight bit of front shoulder into it - last week 85 lbs felt stupid easy. I'll cool it a hair on those next week. Net weight loss at this point is -4lbs; Sunday 2-June 2018.4lbs, average weight over the past 23 days is 4lbs; lowest has been 211.7. My "refeed" on Saturday was epic... I made a steak and ale pie, had french vanilla ice cream with home made strawberry-rhubarb compote, had 10 tea biscuits in a sitting, and a couple Reed's Ginger Beers. I think at this point I'll push my refeeding out to every two weeks, and just have a little extra oats and rice during the off weeks. That'll be crucial this week in particular as my training and running volume is reduced; I won't have as much need for the extra calories.