103 days till Phoenix Games
training @ 12p
sprints = 30yards x 20 sprints w/ 10seconds rest
1st 5 sprints = 50%
middle 15 = 75-85%
last 5 = 50%
plyos = 10 high jumps -> 10 long jumps ->18 lunges, then 2 sets 5 high jumps +45 lbs
shotput drills = hip separation, blocking & glide. felt alright but not great. Hit 38+ standing with a 16# shot and 42+ glide which are both PRs, still working on form but it's getting better, I think once I drop some weight, gain some flexibility and explosiveness these #s will get a good bit higher..
training @ 6p
hang cleans- 225x3, 275x3, 315x3
deadlifts- *sumo* 225x5, 315x3, 405x3, *conventional* 455x1, 495x1, 545x1, 585x1 x2sets
banded box squats- *18" box, choked avg bands* 225x6, 315x3, 405x2
good session, especially considering the sprints and plyos earlier, still getting confidence back after my many hamstring issues and the 585 deadlift felt pretty easy, looking to get back up in the 6s here very soon.
food
7a- 4 scoops whey
11a- omelette (6 eggs, 4 slices turkey, 1/3 cup cheddar cheese)
*train @ 1230p*
5p- 4 scoops whey, 3 nutri grain bars
*train @ 6p*
8p- 8oz meatloaf, ~1.5cups buttered corn + 2 cups 2%milk (about 40oz)
10p- 3 scoops whey
calores = 4112, 161.5f/245.6c/422.9p
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