Hey guys, been some time since posting, still lifting heavy. Nothing big to report. Been really busy with my internship at school. Its an acute care setting in a hospital. Exciting and challenging. 4 weeks in and 2 more to go. I'll try and recap the past week of training.
Monday
Dynamic Warmup + Shoulder prehab
Log clean and press each rep.
90 x 5
140 x 5
190 x 5
220 x 6 - right around 1 minute. PR. Felt I could do more with more time but boy is this exhausting.
Viper press, start each rep from the floor.
140 x 5
180 x 10 in 1:30 seconds. Man thats good conditioning.
Incline Bench (maxed around 220 x 7?)
Ring pushups 5 x 6-8 @ 25lbs
Wednesday
Dynamic warmup + hip/core prehab
Yoke
180lbs x 50'
270 x 50'
360 x 50'
450 x 50'
540 x 50'
650 x 50'
750 x 100' PR - had the first 85' or so under 3o seconds. Took a little over a minute to finish. 1 drop to 80ish, 3-4 drops total. I was spent after this.
Sand Bag shoulder
220lbs x 8 in 60 seconds - last 2 shoulders didn't really fully make it up there but I'm going to stroke my ego and say I did 8.
Tire flip / Arm over arm sled pull
700lbs x 5 / 400lbs x 50'
750lbs x 5 / 400lbs x 50' - didn't stop watch it. I wasn't burning through these, pretty beat after this.
Load 1000lbs of weights back through the woods and into the shed...
Friday (today) - extremely beat after yoke from earlier and just an exhausting week of work.
Dynamic warmup + shoulder prehab
Axle Jerk from Rack - leg drive was not there today.
85 x 3
125 x 3
175 x 3
215 x 3
245 x 3
255 x 8 - missed the 9th. Not bad considering how torn up my back from feeling from yoke earlier in the week. Excited to see what i can hit here when it isn't the last day of the training week.
Axle Push Press - wanted to go heavy here and make up for the push jerk but it wasn't happening today. Better rest up!
125 x 3
175 x 3
215 x 3
175 x 12 - Maybe a PR. Definitely would have been better fresh.
Weighted ring dips and Tricep extensions.
Here's my eating routine for the past few weeks
7:00am
1 bar of 88% chocolate (375 calories or so)
1/3 of beefcake shake
12:00noon
Salad with vegetables, olive oil and some type of meat/fish/bacon/eggs with more vegetables. Sometimes throw some grassfed cheese in there as well.
4-5:00pm - 1/3 of shake
6-7 training, lots of water
8:00pm
Meat and starch heavy meal. Usually potatos and vegetables
10:00pm - finish the shake off
Finish each day with 4500-5000 calories. I weighed 189 today at the end of the day. probably closer to 185 when I wake up.
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