10/17/11 - deads & bench

training

bench- up to 385x1, fail @ 405

speed bench w/PF (fastest time listed)

 + doubled mini bands

1. 135x3 @ 2.57
2. 135x3 @ 3.33
3. 135x3 @ 3.21
4. 135x3 @ 3.21
5. 135x3 @ 3.33
6. 135x3 @ 3.33
7. 135x3 @ 3.46
8. 135x3 @ 3.46
9. 135x3 @ 3.33
10. 135x3 @ 3.58

speed deads w/PF (fastest time listed)

+ doubled monster mini bands

1. 225x3 @ 3.95
2. 275x3 @ 3.71
3. 275x3 @ 3.46
4. 275x3 @ 3.71
5. 275x3 @ 3.58
6. 315x3 @ 3.21
7. 315x3 @ 3.33
8. 315x3 @ 3.46

+ lying leg raises, ab wheel against choked mini band & cable twists
pissed about missing 405.. 385 felt easy, I must be losing leg drive, tightness or something.. I don't bench heavy nearly as often as I should so that could be a reason, whatevs. Speed felt alright on everything, pretty tired, was supposed to do heavy sumo pulls and some assistance work but I wasn't feeling. Yesterday's sprints have my legs on fire today.


macros = 26f / 162c / 252p = 1884 cals

BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p

dropping cals down for about 2 weeks, going to try to get some fat loss going before the tucson games. I'll have a cheat meal sunday the 23rd, then about maintenance cals on the 24th since I'll be going for a ME deadlift, then back down to 1800 for the rest of the week.