Monday 6/8: Max Effort Bench
Paused Bench Press
- Warm Ups: 20 x 45, 5 x 135, 3 x 185, 3 x 225, 1 x 275, 1 x 315, 1 x 335
- Work Sets (<90%): 1 x 355 (2ct pause), 1 x 365 (2ct pause), 1 x 375 (touch n go) 1 x 365 (2 ct pause) 1 x 355 (3 ct pause), 2 x 350 (touch n go)
Incline Press
- 3 x 275, 3 x 265, 4 x 255
Considering body weight is down to 214 I’m pretty happy with this. I’m losing weight fast, but strength is at least staying put. Lost 26 lbs so far…9 to go to make 205 by July 11.
Tuesday 6/9: Speed Squat Day
Dynamic Effort Box Squat (10 inch box – LOW!!!!)
- 5 x 135, 5 x 225
- 255 + Doubled Mini Bands x 2 x 12 sets. 2 min rests between.
Paused Goodmornings (4 inch camber bar, paused at parallel)
- 5 x 135, 5 x 185, 5 x 225, 5 x 275
Sled Dragging – 10 trips, 3 plates
Paused box squats this low were a BITCH to do against band tension. Had to focus ridiculously hard on exploding out of the hole to have enough speed to finish hard through the top and make the plates rattle. Totally gassed by the end of this.
Meal Plan for Yesterday and Today:
- 25g Whey + 1 tbsp EVOO
- 4 oz turkey + 2 tbsp EVOO
- 25g Whey + 1 tbsp EVOO
- 4 oz turkey + 1 tbsp EVOO
- 25g whey
- 4 oz turkey
- 25g whey
