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Sun 15 Oct: 209 lbs | 67 rhr | 2692 Cal | 214g protein | ~5-6 hrs sleep
SLEEP NOTES
napped for ~1 hr @ ~1600 Saturday: high chance of dozing off throughout Saturday, unpleasant mood; lights out @ 2230: fell asleep easily; woke up ~5-10 times for ~2 hrs: tossing & turning, woke up ~0400 when wife got out of bed, fell asleep after some time, got up to piss ~0500, could not fall back asleep; sleep disturbed by wife getting out of bed and having to piss; alarm @ 0600: felt fatigued since awaking ~0500; arose ~0615: felt somewhat refreshed.
TRAINING
squat@-225x5x7 (most reps knees sliding back about halfway to vertical by the time I'm about 1/4 of the way up)
press@-162.5x3x1 @-157.5x4x4.
back extensions-@65x11x3.
chins@-(BW+35)x5x3.
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Mon 16 Oct: 209 lbs | 66 rhr | 3087 Cal | 204g protein | ~6-7 hrs sleep
SLEEP NOTES
slight chance of dozing off Sunday: drowsy during second half of workout, pleasant mood; lights out @ 2055: fell asleep easily; woke up many times for unknown amount of time; sleep disturbed possibly by volume squats; alarm/arose @ 0515: felt fatigued.
complete rest
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Tue 17 Oct: 208 lbs | 66 rhr | 2911 Cal | 229g protein | ~5-6 hrs sleep
SLEEP NOTES
lights out @ 2100: read Moby Dick an hour before lights out, fell asleep after some time; woke up ~7 times for ~2-3 hours: got up ~0100 to piss, could not fall asleep, got up ~0230 to eat a bagel, fell back asleep after some time; sleep disturbed by probably eating my final meal too early; alarm @ 0515: felt fatigued; arose @ 0545: felt fatigued.
complete rest
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Wed 18 Oct: 208 lbs | 69 rhr | 2842 Cal | 197g protein | 6 < sleep < 6.5 hours
SLEEP NOTES
lights out @ 2230: fell asleep easily; woke up ~5-10 times for ~10-20 minutes; alarm/arose @ 0515: fatigued.
TRAINING
back squat@-215x5x3 (all reps knees sliding back halfway to vertical almost immediately out the hole)
front squat@-155x5x1 @-165x5x1 @-170x5x1.
(although knees are more forward, they still slide back 1/4 to 1/2 way to vertical almost immediately out the hole; will LP front squat to try and fix back-sliding knees, front squats intensify left knee tightness and tenderness; maybe need to go back to a flat shoe)
bench@-240x3x1 @-230x5x1 @-225x5x1 @-220x5x1. (favoring left side, switching to TM for presses starting next week)
deadlift@-395x5x1 (Texas deadlift bar, right supine)
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Thur 19 Oct: 208 lbs | 70 rhr | >>1953 Cal | >>143g protein | 5.5 < sleep < 6 hours
SLEEP NOTES
lights out @ 2240: fell asleep after some time; woke up ~5-10 times for ~20-30 minutes: got up once to piss, fell asleep easily; alarm @ 0515: fatigued; arose @ 0605: fatigued.
complete rest
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Fri 20 Oct: 208 lbs | 76 rhr | >>>1060 Cal | >>>82g protein | ~5.5 hours sleep
SLEEP NOTES
napped Thursday ~1500 for < 20 minutes; slight chance of dozing off throughout Thursday; lights out @ 2300: fell asleep easily; woke up ~5-10 times for ~20-30 minutes: woke up ~0430, fell back asleep ~0630 for about 45 minutes; arose @ 0730: fatigued.
complete rest
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Sat 21 Oct: 208 lbs | 70 rhr | >>1206 Cal | >>85g protein | ~8 hrs sleep
SLEEP NOTES
slight chance of dozing off throughout Friday; lights out ~2300: watched Sicario in bed before sleeping, fell asleep easily; woke up many times for ??? minutes: woke up ~0630, got up ~0700 to piss, went back to bed slipping in and out of light sleep; arose ~1000: fatigued.
TRAINING
front squat@-175x5x2 @-185x5x1 @-195x3x1. (all reps slight knee back-slide out of hole)
press@-150x5,5,5,4,4.
power clean@-210x0 @-195x2,3,3,3,1 @-185x2,3,3.
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Sun 22 Oct: 209 lbs | 69 rhr | ??? Cal | ???g protein | ~8.5 hrs sleep
SLEEP NOTES
lights out ~2200: fell asleep easily; got up ~0130 to move car, fell back asleep ~0300, ate too much cheesecake and ice cream; arose ~0815: fatigued; went back to sleep after eating and woke up again ~1100.
complete rest
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Mon 23 Oct: 209lbs | 60 rhr | 3030 Cal | 208g protein | ~5 hrs sleep
SLEEP NOTES
Sunday night: on iPad in bed for ~2hrs starting ~2115 before sleeping; lights out ~2330: fell asleep easily; got up ~0445 to piss, could not fall back asleep; sleep disturbed by too many thoughts after getting up to piss; alarm/arose @ 0545: felt somewhat refreshed.
complete rest
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Tue 24 Oct: 209 lbs | 63 rhr | 3151 Cal | 239g protein | ~7 hrs sleep
SLEEP NOTES
Monday: slight chance of dozing off during day, drowsy during classes, in bed by 2020 reading math and Moby Dick; lights out @ 2100: fell asleep easily; got up to piss probably ~0430, could not fall back asleep; alarm/arose @ 0515: fatigued.
TRAINING
front squat@-195x3x3 @-200x3x2.
(most reps knees stay forward driving out of hole, left wrist taking a beating, feels like left leg doing more work, left leg started locking up later in the training session)
bench@-190x5x3.
deadlift@-400x1x1 @-375x4x1. (Texas deadlift bar, left supine)
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Wed 25 Oct: 208lbs | 72 rhr | 2306 Cal | 204g protein | ~5 hrs sleep
SLEEP NOTES
lights out @ 2255: got home late after a brief scare, fell asleep easily; got up to piss probably ~0415, could not fall back asleep; alarm/arose @ 0515: fatigued.
complete rest
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Thur 26 Oct: 208 lbs | 67 rhr | 2961 Cal | 213g protein | 6.5 < sleep < 7 hours
SLEEP NOTES
Wednesday night: in bed on iPad waiting for Windows to finish update; lights out @ 2215: fell asleep easily; alarm/arose @ 0515: felt somewhat refreshed.
TRAINING
front squat@-205x2x4, @-200x3,2 @-195x2x1.
(sets 5,6,7: knees sliding back out of hole, pressure on left wrist because bar sliding forward on that side, not maintaining a vertical torso driving out of bottom, feels like left leg doing more work)
press@-161.5x2x3.
power clean@-214x1x1(ugly) @-185x3x1.
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Fri 27 Oct: 207 lbs | 66 rhr | ??? Cal | ???g protein | ~6 hrs sleep
SLEEP NOTES
Thursday night bedtime routine @ 2000: hygiene, prep for next day, log entries; lights out ~0000: fell asleep easily; probably woke up ~0600, got up ~0630 to piss, could not fall back asleep. alarm/arose @ 0715: fatigued.
ACTIVE RECOVERY
hill sprints@-(10s work : 100s rest)x3 @-(11s work : 220s rest)x2.
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Sat 28 Oct: 209 lbs | 64 rhr | ??? Cal | ???g protein | ~7.5 hrs sleep
SLEEP NOTES
slight chance of dozing off throughout Friday: felt drowsy driving home; lights out ~2345: fell asleep easily, fell asleep ~2200, woke up ~2300 to eat before going back to bed; sleep disturbed by heavy meal right before bed, tossing and turning all night; alarm/arose @ 0715: fatigued.
complete rest
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Sun 28 Oct: 209 lbs | 67 rhr | >2496 Cal | >196g protein | ~7.5 hrs sleep
SLEEP NOTES
lights out ~2340: fell asleep easily; woke up ~0400 when wife got out of bed, got up to piss once, tossing and turning throughout night; sleep disturbed by staying up too late; alarm @ 0715: fatigued, went back to sleep; arose @ 0845: fatigued.
TRAINING
front squat@-205x2x4.
(not fully recovered from Friday morning hill sprints, knees sliding back slightly driving out of hole, losing bar forward, pressure on left wrist, feels like left leg doing more work)
bench press@-211.5x5x5. (on about half of the reps I'm favoring my left side)
back extensions@-65x11,11,12.
chins@-(BW+35)x6,5,5.
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Mon 30 Oct: 210 lbs | 64 rhr | >2417 Cal | >217g protein | ~6 hrs sleep
SLEEP NOTES
lights out ~2130: fell asleep after some time; got up 3x to piss, last time was ~0410, could not fall back asleep; sleep disturbed by drinking too much chocolate milk too close to bedtime and having to piss 3x; alarm/arose @ 0515: felt somewhat refreshed.
complete rest
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Tue 31 Oct: 208 lbs | 65 rhr | 2978 Cal | 248g protein | 6.5 < sleep < 7 hours
SLEEP NOTES
slight chance of dozing off throughout Monday, drowsy during class; lights out ~ 2100: fell asleep after some time; got up to piss ~0410, maybe dozed off into light sleep before alarm went off, tossing and turning all night; sleep disturbed by thinking too much about time; alarm/arose @ 0515: fatigued;
TRAINING
front squat@-205x1x1 @-210x1x1 @-215xMiss. (felt more fatigued than last workout, 2nd rep @-185 fell forward, left leg doing more work)
back squat@-135x5x2 @-185x5x1 @-205x5x2. (knees still sliding back out of hole, 1st two reps @-205 were perfect, need to focus on keeping chest up, hard thoracic extension)
press@-135x5x3.
power clean@-205x1 @-185x3x1 @-195x3x1 @-200x2x1 @-205x1,miss.
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Wed 1 Nov: 207 lbs | 71 rhr | 3164 Cal | 213g protein | ~5 hrs sleep
SLEEP NOTES
slight chance of dozing off Tuesday morning; lights out ~0000: fell asleep easily; tried sleeping ~2140, couldn't do it, fell asleep watching sperm whale documentary; alarm/arose @ 0515: fatigued.
rest day
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