Am weight = 274.6
Training#1 @ 430a
531 fsquat (wk1) 255x5, 285x5, 320x5
Squat 225x10x3
Gms 225x10x3
Close grip bench 95x12, 135x8, 185x5, 205x5, 225x5
Incline press 95x12x2, 135x10
Skip stationary bike cardio. Back from last weeks deload. Didn't even throw on Saturday, just rested up. Getting over a little cold. Shoulder feeling better, but not pushing too hard yet. Didn't like the incline pressing but it's coming along. Close grips felt real good. Lower back has been very stiff in the mornings as of late, def felt it on squats today. Going to start spending more time on active recovery, mobility and stretching. AM squat note: energy next to none. Need to make sure to pound at least 1 scoop of protein with some caffeine pre-wo.
Training#2 @ 430p
16# hammer
*2 wind x4
*3 wind x2
Drove by the field on the way home and saw Ryan Seckman throwing. I had been going through some hammer stuff in my head and wanted to take a couple reps. Biggest thing I did was reach on the very first wind. Instead of just pulling and turning: I pulled the hammer to begin, then pushed my right shoulder back/down on the very first wind and that set my hips up in a position to take over incredibly. Going to need to work on my timing and new balance but this is going to be very beneficial. Looking forward to taking a lot of throws like this later this week.
Macros = 59/28/249 (f/c/p) 1731cals (day 1/4 low carb)
should note, after last week, I'm going to go to 4 days low carb, 1 day high and 2 days medium. That gives me freedom on the weekend while still creating a severe deficit during the days. Simlar to UD2 without the glycogen depletion workouts. I am willing to guess though, that by the 4th day I'm very close to depletion. We'll see how this works out. Looking forward to seeing what my body composition does over the next 4 weeks.
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