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

11/23/10 - pressing

95 days till Phoenix Games

training @ 1p

flat bb bench- 315x3, 345x3, 365x3, 385x1+1, 315x5
inverted rows- BWx15 x3sets, +45x8, +90x8
strict OH press- 205x3, 225x3, 245x3, 205x4
CGBP- 265x5 x2sets, 275x5, 285x4

triceps are weak.. I just barely needed a tap on the 2nd rep with 385 and the rest was mine.. cgbp also sucked ass, but at least its getting stronger..

food - cutting day 2

8a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk
1230p- 2 scoops whey, 2 nutri grain bars
*train*
330p- 1 scoops whey, 1 gatorade gel pack, 4.5oz shake'n'bake chops + 1/2 cup corn
7p- chipotle: chicken burrito, double meat w/ rice, pinto beans and pico de gallo

calories = 2922, 70.4F / 303.5C / 282.8P