3/10/11 - squats

training

back squats (rehab)- 135x5, 185x5, 225x5, 275x2 ** 225x3
front squats (narrow stance)- 135x5, 185x5, 225x5 x5sets
pullups- BW x5 x5sets

 

adductor feels good, though I could feel a little pain on that 2nd rep with 275 so I dropped the weight. Felt it again on the 3rd rep with 225 so I shut it down. No issues at all with the narrow stance front squats. Felt good to get down there ATF and once my knees were warmed up no knee issues at all. It's now 2 days later and my legs are still pretty trashed, haha. Looking to push the bill a bit further next week.

macros = 63f / 270c / 274p = 2792, ~125g carbs pre-WO

3/9/11 - throws

training throws

• 23.5# braemar - 12-15 throws, 32-34'
• 16# shotput glide - 8-10 throws, 41-43'
• 56# WFD - 5-7 single spins - 27-29', 4-6 double spins, 32-34'
• 28# WFD - 5-7 double spins, 65-69'
• 56# WOB - 3-5 standing and 3-5 spin

energy was crap today after the stones, need more preWO cals on days I throw. Felt really fatigued on the double spin HWFD and WOB, felt tired and slow on the LWFD... will add 2 nutri-grain bars (my typical post-WO nutrition) around the first 30 mins of training to help sustain energy throughout. Also need to remember agua..

macros = 68f / 278c / 270p = 2859 cals, ~approx 125g carbs pre-workout (not enough for throwing days)

3/8/11 - presses

am weight= 294.8lbs

training

incline press- 275x3, 295x3, 315x3, 335x3, 345x1
standing strict overhead press- 205x3, 225x3, 245x3, 275x1
db rows- 120x10 x4sets
close grip press- 285x5, 285x5, 285x4

macros = 69f / 273c / 277p = 2865, ~125g carb pre-WO

 

good day for some PRs.. both 335x3 and 345x1 were PRs and left a bit more in the tank on the 345 single..  strict OHPs felt awesome, the 275 was very slow but still managed to lock it out and hold it for a couple seconds before bringing it down.. rows were easy as always and despite some pretty burned out triceps, I pushed my way through the close grip presses..

 

down 10lbs in 1 week at this time, mostly water obviously.. energy feeling good throughout the training, despite lower calories, the high carbs pre workout are definitely helping, feeling better about dropping weight without strength loss, just need to stay focused, 3 more weeks of low calories then back to maintenance for a couple weeks. looking forward to throwing tomorrow.

3/7/11 - deads

training

hip snatches - 155x3 x5sets
plyo jumps - +50x5 x5sets
hang cleans - 225x3, 275x3, 315x3, 335x0 x4tries (aka high pulls)
deads - 495x3, 545x3, 585x3

macros = 72f / 266c / 274p = 2861 with approx 125g carbs pre-workout... felt great the whole workout, no energy issues, going to stay with this for a while

that 335 just did not want to get up there, I got under it once but had to drop it as I couldn't hold onto it.. doesn't help that it was the last set and my snatches/prior cleans sapped my explosiveness.. overall, I'm satisfied with the workout for now..

3/3/11 - squats

training

squats- warmups up to 225x3 then injury

went to the doc after feeling a crazy burning sensation in my groin area.. turns out I tore a muscle fiber in the adductor region that attaches to the pelvic bone. common injury, 3 weeks heal time, easy to re-injure.. ibprofin + lots of bodyweight squats to flush blood after the pain goes away, will hit narrow stance front squats for a few weeks as well

macros = 70f / 271c / 283p = 2876 with approx 125g carbs pre-workout... unable to determine how this would have worked throughout the session due to leaving early with the injury

no training this weekend, going to a wedding that I am the best man in.. should be fun, rehearsal dinner friday night so I won't be paying attention to calories then, also not watching cals on saturday..

3/2/11 - throws

training throws

• 23.5# braemar - 12-15 throws, focusing on coiling up as much as possible and staying away from moving around the stone, therefore utilizing the block, most throws were about 28-32' with a couple up at 35' at 80-90% effort
• 16# shotput - focused on glide transition as well as keeping low througout and keeping that left shoulder in front of the right until it's time to open up, slowed down the glide a little and also focused on getting that power foot under me and into position, thew very light, maybe 60%, a few of the throws really hit the positions right and went out about 44-45', without much effort, the others were 40-43'ish, whenever I tried to put a bit more juice on the throw, everything sped up and the positions were off, need more reps
• 53# WFD - 5-7 single spins working on sinking after the spin, 27-31'. did another 9-12 double spins and hit 35' a few times with little effort, focused on speeding up the cast a little, sinking after the spins and driving to the trig, again probably 70-80% effort here
• 30# WFD - 5-7 double spins, just slow and maybe 70%, all throws around 60-65', form started breaking down with fatigue around an hour and 15 mins so I called it there..

macros = 54f / 269c / 277p = 2849 cals with approx 125g carbs pre-workout

started losing energy hard around the hour mark, going to need to add carbs during the workout on training days to maintain energy for the intensity level I train..

3/1/11 - pressing

training

incline bb bench- 295x4, 315x3 x3sets
hammerstrength BTN presses- 2pps x10, 2+25pps x8, 3pps x5, 3+25pps x1, 3pps x3
cable low rows- 300x8, 300+45x6 x2sets
CGBP- 275x4, 245x6 x2sets

macros = 63f / 274c / 272p = 2786 with approx 100g carbs pre-workout... not enough