HRV= 81
Macros: Rough estimate but around 4,000 calories with bout 300P, 500C, 110F or so. I honestly just went crazy (with all clean food) as I went hard in the gym today. Was one of those days where you just feel awesome and keep going and going. The focaccia loaf of bread was just calling my name too. Might as well put Indigo to the test right?
SSB + 110lbs of chain: 5x2x60kg These are awesome, hit everything and should be good for my squats. This will be my new “speed work” for now I think
Pin Pulls: 2x3x180/190kg (these were from just below the knee, trying to get upper back strength back. Will probably switch to above knee at some point as I like them better and are easier on lower back)
GHR: 3x8x5kg
Chin Up: 3x6x25lbs
Back squats 100kgx12
Hill sprints: 4x20 yards
Trap bar farmer’s walk: 3x1minute x100kg These are awesome, CT was right when he said these would be killer
So this would be an abnormal week for me, but I was feeling pretty good so might as well take advantage of it. I will be laying out what a normal week will look like either today or tomorrow
I also think Indigo and Plazma/MAG-10 combo are working, feel like I’m leaner already even with the fairly high carb intake. I did take a picture Monday so if I keep seeing progress will post the two so you all can see.
1 arm row: 3x15x75lbs
Band lateral raise: 3x12xmicro
Decline push ups: 3x10
TRX tri’s: 3x10
TRX bi’s: 3x10
Plank ladder: 3x8
Prowler push: 3x25yds x90lbs
Felt good today, did some things I normally don’t. Probably will add in some more upper body just for injury prevention and also to bring up any weak points that are holding back my main lifts. Plus they’re fun and will make me look better so why not hah
After much consideration I decided that I want to ramp to a 3RM instead of doing the 915 program for front squats. The reason for this is since I’m in season I want the flexibility of ramping that will let me hit a number that I feel good with for the day. I probably could have hit more then 110, but I’m working on not running myself into the ground, there will be plenty of time for that in the off-season. The paused squats and Bulgarians felt much much easier then last week. I was also flying over the hurdles. I have maybe one more week of hurdle hops before going to something less taxing. Overall this workout felt really good, I’m still going to use tomorrow as a recovery day and do some light work with the barbell and easy cardio just to get some blood flow.
Just went easy for a recovery day. Am not sore really from yesterday, but want to feel good the rest of the week for training leading up to a tournament on Saturday.
Complex 3x10xbar of each (stolen from someone in the CT forum)
Bent row
Hang clean
Front squat
Hang snatch
OH squat
Chin up 3x3 with an isometric during a different part each set
Lateral raise 3x10x15lbs (only left arm since it’s smaller then my right by a fair amount)
KB swing 3x20
Plank ladder 3x10
Facepulls 3x10
Tempo run 60-75% long way of field then walk width x8
Will stretch and roll a little later today and then get after it tomorrow.
Been a crazy couple of days, eating was on point except for Wednesday when I had a mega cheat day. Finding that I (like most people I’d guess) tend to eat worse when I’m feeling tired. On planned cheat days ok, but I need to be better at just letting the fatigue subside and stay on point with the diet. Or have a small junk meal rather then going bonkers. I think part of the problem has also been that I’ve been working too hard on trying to track macros and having a variety of food everyday with different percentages for macros. Obviously some variety is nice and I’ll still get it, mainly on weekends when I have a little extra time to play around with them, but I will be sticking more with my staples and just rotating in some more here and there.
I’m planning on doing a baseline of 3,000 calories, with 300 from protein, 75 fat and roughly 300 carbs. Then for my workouts I will simply use whatever periworkout nutrition I have planned for that day and that will make up any extra calories. These will be almost all protein and carb calories as I use Plazma, MAG-10, whey, a mixed protein and pineapple around my workouts. Then I can evaluate if I’m gaining/losing weight and fat much easier and is taking much of the guesswork out of my diet.
Since Monday haven’t really done a ton of lifting other then getting in my SSB squats and GHRs yesterday. Tomorrow have a beach tournament too so it works out fine. Did do some other light running/playing beach this week so wasn’t completely lazy.
For my lifting I’m going to do kind of the same thing as my diet. Set up the meat and potatoes then worrying about the cupcakes after that. Looked over the Dan John article and some of his blog stuff and that helps remind myself to keep it simple. Gonna try to get most of it cranked out tonight, at least the main movements
Felt pretty good, only did 2 scoops of plazma today and managed ok. Next week will be a deload of some sort then will add back in back squats and move front squats to Tuesday or Wednesday
HRV= 85 (higher then the day after a hard session, kind of interesting)
Macros: was on track then went to a birthday party and let’s say I need to work on my willpower
AM
Did a light BB complex, same as last week and some other random stuff
PM
Tempo runs x8
Gonna be changing this day as I want to give my legs more recovery. Over the next month the question I’m going to ask is if it helps me jump higher or be better at volleyball when it comes to lower body training. Otherwise I’m just beating myself up too much chasing fatloss. Just need to be on point with my diet and let the fat loss happen
Felt pretty good today, just went in and did some random stuff
Snatches: Worked up to 3 reps at 55kg. Would like these to be higher, but not sure it is worth the time of investment.
Front squats: 3x5x80kg
MB squat throw: 4x6x10lbs
Push press: 4x3x55kg
Bent row: 4x5x80kg
High bar squats (have never done them so just wanted to see how they feel): 2x5x60/80kg
Pull ups: 4x3x45lbs
Trap bar farmer’s walk 3x1min x100kg
Like doing the front squats today, if anything my legs actually feel better. I wanted to move them to another day after looking at some of Dan Green’s stuff and it will let me do more squatting anyways. Will be doing back squats on Monday then front on Tuesday or Wednesday and the DL/sports work on Thursday or Friday. I may put high bar squats on Monday just to give them a run to see if I can improve them and if it carries over to my normal squat.
Also learned that ice cream absolutely messes me up and wrecks my sleep. Looks like I’ll be staying away from it as much as I can, trying to cheat less anyways
So I haven’t forgotten about the log or anything, I am simply planning on starting a new one with all the updates and whatnot in it from the start as this one has been giving me problems editing and/or deleting post. I’ll have the new one up in the next day or two
Mods if you want to close this one or even delete it feel free as I won’t be using it anymore.