531 (wk3) deads- 425x5, 480x3, 540x5
rdl- 225x10x2
531 (wk3) pushpress- 210x5, 235x3, 265x1
strict ohp- 95x10x2
bb row 135x12x3
pulldowns 190x10x3
skipped stationary bike
deads felt good... well as good as they can feel at 430 in the morning. rdls were simple, just wanted to get soem blood flowing. Going to start throwing some more bodybuilding, higher rep, lighter stuff in to work on conditioning and recomposition. push presses felt good once my shoulder was warmed up. Hurts more on the descent than it does on the press. Was only able to feel it pinch/ache a couple times so I decided to hit that last set as RXd and just did a single. Went up super fast and easy, no issues at all, no pain, nada. Happy with this. Dropped down to do some very light strict ohps and could feel it aching on about 1/2 of the reps. Nothing big, just a small ache, shut it down after 2 quick sets. Felt it ache on rows as well. Not as much as before.. it's progressing, just need to stay consistent with my rehab protocols.
training#2
15.5# ostone
*stand x15
*180 footwork x30+
*south african footwork x15ish
*south african w/stone x6-8
*full spin footwork x6-8
*full spin w/stone x6-8
stands felt good.. focusing on squeezing my legs together to get my hips forward as fast as possible while holding upper back. It's coming along but still, as always, lots of work to do. Lots of 180 drills with a very fast left leg. One of my problems is keeping my right foot turning, the slow left leg definitely has something to do with that. Speed up my left leg and stick it hard = right foot comes all the way around. Lots of footwork drills to get this in, started being able to hit the south africans by the last couple, feeling better. Some more footwork with fulls, working on a fast left left and it's starting to come together. Some full throws and was sort of nailing it by the end. Missing my block though, getting on my left leg rather than posting it. More to work on, but I think it's a step in the right direction.
20# sheaf
*bottoms up drills x5
*stand throws x3 and fork broke
sad face.. stupid fork
off day friday then a big throwing session on saturday. Beyond that, I need a deload. Going to throw monday and tuesday next week and a nice easy deload sesh on tuesday. Then I'm done till saturday. Lots of rest and active recovery.
macros = 98/79/223 (f/c/p) 2083 cals (day1/3 low carb)
increasing low carb days to 3 followed by a carbup.. going to do this for a couple weeks and see how this affects performance. The 2 low carb days hasn't been affecting too much, other than energy levels with reduced overall calories. If I can stick it 1 more day, that will give me a great deficit. The goal isn't ketosis by any means. Just a larger calorie deficit. My refeeds as of late have been larger than needed so adding the 3rd day will help offset the higher calories for that day. Weight is still hoving in the low 270s.
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