11/30/10 - pressing

training

flat bb bench- *add doubled mini bands* 225x5, 275x3, 295x3, 315x3, 225x8
push press- 225x3, 245x3, 275x3, 295x3, 315x0 (2 3/4 reps, couldn't lockout), 275x3
incline db rows- 95x8, 105x8, 115x6 x3sets
pushdown- *add doubled mini band* 200x8, x6, x4, *remove band* 200x10

great session, bench and OHPs felt great, up until that 315. Must be a mental block for me, I've done it in the past just haven't been able to get back up there. Between the banded bench and prior sets, my triceps were gassed. I got that 295x3 and it didn't feel too bad so I was hoping for at least a single with 3 bills, meh oh well. I start my deload after squats this thursday and my next training cycle will focus on OHPs so they will come before deads.. looking to get up to 275 strict and 325 push if all goes well.. might even throw some fun band work in there since I have the tricep strength of a 4 year old girl.

food - cutting week 2

8a- 3 scoops whey, 3 cups corn cheerios w/ 16oz skim milk

10a- 2 slices pumpkin pie
1245p- 2 scoops whey
*train*

3p- 2 scoops whey, 2 scoops twinlabs carbs
7p- pork chops, mashed potatoes, corn, 2 small glasses milk & 1 piece chocolate cake

calories = ?

father-in-laws bday today so we had dinner at their house and I didn't restrict too much, probably still under 3500cals though and I'm not too worried considering sprints are on the to-do list for tomorrow.

in other news, went to see the baby doc again today and baby still hasn't dropped, wife is still measuring 2cm dialated and 60% effaced (sp?).. SO... we're going to go in thursday night  so they can apply cervadil (sp?) and then start the pitocin to get her induced on friday morning. I'm gonna be a daddy in less than 3 days.. super stoked!!

11/29/10 - conditioning/shotput drills

training

sprints - 40 yards x 20 sprints, all @ approx 50% w/ 5 seconds rest between sprints, finished up with 5 more sprints x 80 yards w/ 15 seconds rest each.. these really aren't sprints but they trashed me and the end result felt good..

 

5 sets 5 high jumps

 

shotput drills- blocking, deseating, 15-20 each, focusing on muscle memory here and putting everything together

food - cutting week 2

8a- 3 scoops whey, 3 cups corn flakes w/ 16oz skim milk

11a- 8oz chicken breast & broccoli

1245p- 2 scoops whey, 2 nutri grain bars

*train*
3p- 2 scoops whey, 2 scoops twinlabs carbs
7p- cheeseburger w/ lite mayo, lettuce, ketchup, tomato, medium red potato w/ 1/2 cup fat free cottage cheese

calories = 2827, 66.3 F / 275.9C / 293.5P

11/28/10 - deads

90 days till Phoenix Games

training

hang cleans- 225x3, 275x3, 295x1, 315x0
high pulls- 315x2, 315x3, 335x3
deads- 405x3, 495x1, 585x1, 605x1 gym PR, 495x5
ghetto GHR- BWx10, x8, x6

+ core work: hanging leg raises & side bends

hamstring feels awesome, no more issues and I'm not too scared to push it any more.. despite being a training PR, I know I've still got a good bit in the tank, still going slow though, last thing I need is another re-injury. Shooting for 625 off the floor in the next 3-4 weeks, then on my way to 700 by the end of next year. still feeling the abdominal strain and it's putting a hindrance on my explosion for the hang cleans, hoepfully these will be 100% in the next week or 2..

food - cutting week 1

10a- 3 scoops whey, 3 cups corn flakes w/ 16oz 1% milk

*train*
2p- 2 pb&j sandwiches
6p- 8oz chicken breast + broccoli

9p- 3 scoops whey

calories = 2509, 57.2 F / 226C / 276.7P

11/27/10 - throwing

91 days till Phoenix Games

training

LWFD - standing throws, single spins & double spins, double spins feeling weak lately.. hitting 57' single spin and having a hard time matching it with a double spin.. I think I'm working too many standing and single spins before moving to double spins as I'm getting pretty fatigued with them and feel pretty gassed by the time I get to double spins, going to get back in the habit of working double spins for the majority of training

open stone - a few braemar throws and a few glide

caber - absolutely trashed by the time this came around, probably 4-5 picks & carries and 1 actual throw, need to work on endurance, but I think my body is also just getting used to the lower calories..

food - cutting week 1

9a- 3 scoops whey, 3 cups cheerios w/ 16oz 1% milk

*train*
10a- 2 nutri grain bars (mid training)
3p- quiznos: large prime rib & swiss on wheat, double meat, italian dressing, mayo
8p - 3 scoops whey

calories = 2982, 103.1 F / 246.7C / 273.4P

wasn't aware of the massive calorie content in the quiznos sandwich, kinda bummed out but stayed under 3k cals so I'm not too disappointed..

11/26/10 - fun with the mrs

92 days till Phoenix Games

training

core work- decline situps, hanging leg raises, reverse wood chops, russian twists

+ 5 laps in the pool

Mrs is feeling super preggo these days, especially since she's 1 week out from her due date so we decided to head to the gym for a swim.. I hit up some quick abwork before hand and we went and got in the pool.. unfortunately it wasn't as relaxing as she needed.. 

food - cutting

10a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk

430p- 3 scoops whey, 2 nutri grain bars
*train*
330p- 2 scoops whey, 2 nutri grain bars
7p- subway: footlong club on white, double meat, provologne cheese, lettuce, tomato & mayo

calories = 2543, 48.1F / 256.7C / 277.4P

11/25/10 - turkey day trails

93 days till Phoenix Games

training @ 10a

sprints- 40 yards x 20 sprints, same as usual 5 @ 50%, 10 @ 70-85%, 5 @ 50%

5.5 mile mountain bike train with the father-in-law, 45mins riding time, avg speed about 7mph and to speed around 18mph... pretty fun, conditioning is getting better, however, the legs were toasted from squats yesterday combined with sprints this morning..

not really training per-se.. but meh, I suppose it fits

food - cutting day ?

9a- 3 scoops whey

1030a- 2 orange rolls
*train*
12p- 1 orange roll
330p- 3 enormously packed plates of turkey, mashed taters, corn, green bean casserole, carrots and rolls
6p- 3 slices pumpkin pie

calories = ??

took it easy today, I was going to go nuts with the french toast sandwich, but I realized I needed to hold off a bit. Too many calories are too many calories.. Next weekend I will crush the french toast sandwich and it will be amazing.. One ridiculous cheat meal per week, lol, that's my rule now..... for now at least, haha.

11/24/10 - squats

94 days till Phoenix Games

training @ 1p

squats- 315x5, 405x5, 425x5, 455x5, 365x10
pullups- BWx5 x6sets
hang snatch- 135x5, 155x3, 185x3, 185x3

fixed the issue with the bar rolling down my back so that pretty awesome, just needed to bring my hands in a bit more to get tighter and create that shelf for the bar to sit on.. by spreading my hands farther on the bar, I kept losing tightness and the bar would just roll down. snatches felt pretty good as well and definately getting more explosive.. still have work to do

food - cutting day 3

8a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk

1130a- 2 scoops whey, 2 plain bagels
*train*
330p- 2 scoops whey, 2 nutri grain bars
9p- outback steakhouse: 10oz ribeye steak & steamed veggies

calories = 2753, 50.7F / 271.7C / 303.3P