Superset:
Single leg plate squat: 1 platex10, 1.5x10, 2x10, 2.5x10
Kb Snatch: 4x5x35lbs
Notes:
deadlifts moved okay. Strength is taking another hit as weight drops, but I do think my strength to weight ratio is getting better.
squats went well. 3-4 second descent, long pause with ass to ankles. Keeping form impeccable on this to re-learn the squat pattern
overall feeling athletic. Jumps felt explosive.
single leg squats: stole this from squat university, just standing on a plate and doing a short single leg squat. A blown knee cost me my dream job a few years back, and if I plan on trying to get back into the combat arms field after this tour, Iām gonna need some bulletproof knees. These felt easy as could be on my right knee, and was a real challenge on my left knee. Three guesses which knee has has multiple surgeries lol
AM weight: 205.5. New low for me. Kinda shocked I dropped weight over the last few weeks. Definitely the result of under eating rather than good training, but at least the scale moved in the right direction
Inspection report just came back on the house. Absolute garbage. Itās a flip, and damn they did a great job making it look good on the outside, but a strong wind would blow this thing over. Pulling out of the contract, Time to start looking for homes again.
my lower back has been completely fried since deadlifts. Difficult to even grab my shoes off the ground. Not sure why, I hardly ever get lower back soreness. Think my leg drive on the deadlifts was poor, movement feeling a bit more lower back dominant at my new lower weight, which I donāt really understand
axle bench moved well today. Iām content with 195x10, may of had an 11th in there
pull-ups moved very well. Treating weighted pull-ups the same way I used to treat banded. As many reps as possible on that first set, when I can hit 10 reps, add weight. Simple, but works
lower back cramped during Kroc rows. Didnāt expect that lol. Good lump in my lats
Thank goodness you got an inspection. For a brief while the housing market in the Bay Area got so hot that people seriously contemplated making inspections a āoptionalā thing.
Oh man, Iāve heard of buyers going for that, even had a seller ask me to go for it. I just canāt imagine the thought process there. I mean Iām a fairly handy guy, grew up spending a lot of the weekends in my dads shop, I can fix or identify a decent amount, but thereās just absolutely no way I could do a 20 minute tour of a home and get a gauge of the structural condition. There is so much money on the line with a home purchase, to go in blind just seems like such a dangerously risky proposition. I couldnāt imagine choosing to do that.
Yeah, Iām grateful we found out now rather than a month after move in. First home purchase for the wife and I, so definitely wanna play this one smart
Traveling again, and I gotta say that my wife and I have the road trip meal prepping down. Chicken breast sandwiches on keto bread loaded with veggies. Lots of fruits. Quest bars, almonds. We grabbed cans of chicken and bags of uncle Benās rice. You can pop the rice in the microwave at almost any gas station, dump in the chicken, and you get an easy 500 cal with 60g protein for less than the price of a happy meal.
Our splurge for this trip was tacos. Fish tacos. I grilled up a ton of Mahi Mahi, wife made this awesome cilantro avacado sauce thing, a corn/cabbage salsa spread, just put all the individual components in little glass jars and throw it in the cooler. Nuke the food at the hotel and put it all together, itās been fantastic.
With how much weāve been traveling the past few weeks (on our seemingly never ending house hunt), itās been a challenge to stick to our normal routines, but the both of us have done a pretty good job making sure that our waistlines are staying trim.
ā¦. Along our bank accounts by the end of all this lol
Oh ya, thereās few things more painful than a house that is falling apart around you.
I have to imagine that itās mostly predatory real estate agents who arenāt looking out for their clients if theyāre seriously advising their clients to buy houses without seeing the inspection reports.
I hope your home search goes well! Now is probably better than last year at least =D
Just got back last night from another road trip to look at houses. Found a different house that I actually like a lot better than the last one. Larger, nicer features, new HVAC, great area. 1 Car garage, but it also has a shed out back, which means the garage is going to be only a gym, nothing else in there. I plan on painting it and making it all pretty for my wife, she doesnt love the home gym as much as I do, so I think some aesthetic changes will resonate with her. Definitely adding a REP fitness adjustable bench and a set of Powerblocksā¦ really have my eyes on a Titan leg pressā¦ debating that one.
We move in 4 weeks. I will be on leave for 3 of those, and really just doing the most minor hours at work until then. Trying to take this next month to really get my fitness squared away before showing up at my new ship, and also to just give my body a chance to establish some good routines now that I am off this rotating shiftwork schedule.
I signed up for GoWod, the crossfit mobility program. 14 day free trial, thought I would give it a go. I can definitely feel the effects of all the desk work on my hips and upper back, hoping this will help.
Plan for the next 4 weeks.
Fairly strict diet. Unless we are going out with friends or family, then strictly my meal prepped food. If going out, choosing non fatass options. Bumping my intake a little. I donāt count calories, so Im not sure what this looks like other than just making my plate look a bit bigger when meal prepping. Still dropping weight, but as my weight gets closer to goal weight, I want to slowly bump calories. Hoping to ease the transition from cut to maintain
Lift 4x weekly
Conditioning 5-6x weekly
Mobility Work everyday upon waking.
read at least 1 hour daily. I have always been a voracious reader, used to make it a goal to read 100 books a year. Fell out of practice during this last tour, just didnt have the time available. Want to re-establish the habit.
No caffeine besides a cup of coffee in the morning. Im not working, I have no excuse for my coffee + multiple energy drink a day habit.
Are you doing them in small reps all through the day. A great way to get better at them is to do huge volume in tiny bites. In fact now I have typed that I realise that I really should follow my own advise more often, LOL
I havenāt been, mainly because life generally has had me at work for most of waking existence. Now with some time off, thatās actually a really good idea I can implement
still trying to do a couple long cardio sessions each week, really digging into the theory (If not the actual program) of tactical barbell and their ābase buildingā concept
deads moved okay. Taking a HARD top end strength hit during this weight drop. Endurance and explosiveness are through the roof. More agile, better work capacity, jumps are stronger, overall feeling pretty good, but definitely missing my fat boy strength. Feel like the best course of action is to just dive through the last couple pounds, hit 190 and then just focus on strength without having to worry about weight.
had a minor revelation on squats today. Iām squatting too damn deep. Was watching a few videos from some powerlifting coaches today, and realized I am just completely losing tightness on the last 2-3 inches of my squat, which is when Iām past parallel. Took some videos today, tried squatting āhighāā, and found that I was still hitting parallel on what felt high to me. The weight also felt VERY significantly easier. Forms still shit, but I think this is a step in the right direction on squats.