4/23/12 - speed 2.1: squat/bench

training

speed squats- barx10, 135x10
*225x3 @ 3.46f/s
*275x3 @ 3.21f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 3.09f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.84f/s
*315x3 @ 2.84f/s
*315x3 @ 2.72f/s

speed bench- barx10, 135x10
*185x3 @ 3.21f/s
*205x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.59f/s

gms- 245x10x3
dips- BW+ 2 mini bands x10x2, x7 drop to BWx2

much better session this week. happy with speed, but still room for improvement. looking forward to next week.

***

macros = 85/154/245 (f/c/p) 2360cals ----too much fat

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

saturday 4/21 = 48/159/242 (f/c/p) 2115cals
sunday 4/22 = 59/173/247 (f/c/p) 2143cals