4/19/12 - speed 1.1: squat/bench

training

500m row in 1:58 for warmup

speed squat- 95x5, 225x5, 275x4 then hooked up the power factor:
*315x3 @ 2.59f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s

speed bench- 115x10, 205x5 then hooked up power factor:
*215x3 @ 2.47f/s
*215x3 @ 2.59f/s
*215x3 @ 2.59f/s
*215x3 @ 2.47f/s
*215x3 @ 2.47f/s
*215x3 @ 2.72f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s

dips- BW+ efs mini band x10x3
GMs- 225x10x3

5x100m sprints on rower w/45 sec rest

felt very slow on the squats, just no energy. Most likely a result of the low calories. Body will adapt soon enough, not worried about it. Kept up the pace during training, kept 1 minute between sets on the speed work and not much more on the assistance work, lots of sweat. Finished up with some conditioning work. Was going to do 10x100m sprints but ran out of time and had to get back to work (chatting too much on the way to the rower). Looking to increase this over time up to 10x250m sprints + conditioning on off days.

**

macros = 48/191/255 (f/c/p) 2106cals

an update from the last couple days in regards to macros:

monday 4/16 = 51/175/239 (f/c/p) 2115cals
tuesday 4/17 = 42/173/245 (f/c/p) 2070cals
wednesday 4/18 = 63/164/255 (f/c/p) 2172cals