I under-ate, under-slept, over-exerted and over-boozed this weekend, then tried to make up for it yesterday by eating well and getting a lot of sleep. I hit 215g protein, but only slept 7 hours so was tired today. Normal PWO routine. Feeling soreness from the hike Saturday.
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 5
215 x 5
245 x 5 - Way easier than last time
215 x 5
245 x 1
270 x 1
Squat - 280 x 5 x 5
Assistance
Superset with bench work
DB row - 100 lbs 3 x 10
Side plank - 10 deep breaths per side, 3 sets
Superset with squat
DB lateral raises - 12 lbs 2 x 15
Bench flew today despite being sore and worn out from my stupidity this weekend. Gonna work on being better this week though, and will log food each day. My knees are starting to hurt from the bench work, though, and I’m not enjoying it. It’s dead on my left patella and just to the inside of my right patella. Thinking it has to do with getting the right foot flare, so I’ll play with it. Really braced hard for squats and they moved well. I like 2 or 3 sets of 15 for the lateral raises, got some blood into my delts.
Sled work - 150 lbs x 6 trips of 40 yards. Total time: 15 minutes
Slight tightness in my right achilles tendon because I’ve been sitting like a jackass today. Just made sure I didn’t bounce off of it to get the sled moving and I was OK. Using 150 lbs this week for one more cardio day, then will go to 180 lbs next week.
Yeah I’ve been realized that too, press is probably the lift I need most focus on. Lose focus and everything loses tightness. Just curious, do you contract your abs when you press?
Thanks! Yeah, I brace into my abs and flex my glutes as hard as I can. Definitely not comfortable but it helps my press and my back doesn’t hurt. Haha What about you?
Haha. As someone pointed out in my log, the advice applies more for lifters who use a monolift too, as Tate has used them most of his career. Makes much more sense
Up on time today (hell yeah) and normal PWO routine. Back tightness is going away and I felt good.
Deadlift
175 x 5 - double overhand
215 x 5 - double overhand
255 x 3 - double overhand
295 x 5 - double overhand
335 x 5 - straps
380 x 5 - straps
335 x 5 - straps
380 x 1 - hook grip
420 x 3 - hook grip PR
Press
105 x 5 x 5
Assistance
Ab wheel - 3 x 10 superset in with deadlift
Fucked up upper pec standing flies - 12 lbs - 2 x 15 superset in with deadlift
Band pull apart - 5 x 10 superset in with press
The weight flew today, had some discomfort in my hips/pelvic region like normal but I just rolled with it. I need to remind myself that squeezing the shit outta the bar is incredibly important with hook grip, otherwise the bar rolls into the crook of my thumb…which feels like it will rip my thumb off. Press was a little uneven because my back was fatigued from deadlifting, but the weight flew. I think my strength on the press and deadlift are significantly beyond my TM’s, which is exactly what we’re going for here. I had at least another 3 reps on the deadlift set if I woulda used straps.
2 scoops maltodextrin, 1 scoop isolate, 1/4 tsp salt in 18 oz water
Post WO (7:30 AM)
2 scoops whey in 16 oz skim milk
3 whole wheat snickerdoodles
Breakfast (9:30 AM)
2 slices sourdough rye toast with butter
2 slices lunchmeat ham
2 eggs over easy
2 egg whites
Lunch (1 PM)
8-10 oz pork loin chop w/Sweet Baby Ray’s
1 nanner
1 apple
Dinner - (6 PM)
Chipotle bowl - double carnitas (ended up being over-seasoned…), pinto beans, white rice, fajita veggies, salsa, corn, sour cream, cheese
Dinner made me feel like hammered dogshit, to the point where the pork may have been going bad. Ate all but a few bites and stopped because the taste alone was going to make me spew.
4/16/2020 - Cardio Day and EHX Operation Overlord Overdrive pedal delivery day
Sled Work
150 lbs x 6 trips of 40 yards in 17 minutes
Actually had to stop mid-trip today, not sure if it’s because I pushed deadlifts for a TM triple yesterday or because I had my tire white sidewall down instead of black sidewall down like I usually do. Either way, I had a longer break between trips 5 and 6 because my neighbor stopped to chat. Love having a cool neighbor, hate having to cut a conversation a little short to get shit done.
Also, took delivery of a new overdrive pedal today for my guitar rig. Trying to be a little more sophisticated with my sound instead of making everything sound like a pissed off colony of bees in an aluminum can.
Worked a little late in the evening yesterday and it kept me up late, so got to bed late and woke up a little later. Worked for a bit then trained. Normal PWO routine.
Squat
340 lbs - 3 x 5
Normal assistance superset in with squat work.
Finished the whole session in 40 minutes. Tired and feel weaker, I think I need to eat more.
