Tuesday 6/2
Bench Press
- Warm Ups – 30 x bar, 10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 305
- Work Sets – 325 x 4 x 5 sets
Press
- 175 x 8, 155×8, 135 x 10. Short rest intervals between drops. Massive pump in shoulders. Have not done standing press in several weeks. Was weak sauce.
Tricep Stuff – about 60 reps worth of various extensions with DB’s.
Wednesday 6/3
Back Squat
- Warm Ups 10 x bar, 5 x 135, 5 x 225, 1 x 275, 1 x 315, 1 x 365, 1 x 405
- Warm Ups (<90%) 1 x 455, 1 x 475, 1 x 495. 455 x 2 x 2
High Bar Squat (ass to grass, 3 second pause at bottom, in heeled OLY shoes)
- 315 x 6 x 3 sets.
Paused Goodmornings in Power Rack (4 inch camber bar)
- 135 x 5, 185 x 5, 225 x 5, 255 x 5, 225 x 5 (elevated on mat for increased ROM) 185 x 5 (elevated)
Quads were just smoked by the paused deep high bar squats. Otherwise, strength felt good. I had more in the tank on the back squat so I was pleased. Calories and Carbs are LOW. Carbs are actually ZERO right now and have been for over a month. Running on fumes but strength is holding on. Not gaining, but holding steady.
Just to give an idea, Nathan had me eat this today:
- Protein Shake, 1 TBSP Olive Oil
- 4 oz Turkey, 2 TBSP Olive Oil
- Protein Shake, 1 TBSP Olive Oil
- Protein Shake, 1 TBSP Olive Oil
- 4 oz Turkey, Green Veggies
He rotates everyday but basically everyday looks about like this. So much fun!
Weight is down to 217 from 240.
