Thursday Oct 7 - Deadlift
THURSDAY OCTOBER 7, 2010 – DEADLIFT (CPA Push/Pull – 17 days out)
TRAIN
BOXING GYM IN GILROY, CA
8 X 135 (5 CONVENTIONAL, 3 SUMO)
6 X 185
1 X 225
2 X 315 SUIT, HARD TO HOLD BAR
0 X 365 SUIT – COULD NOT HOLD ONTO SLIPPERY BAR. FELT STRONG, DISAPPOINTED
6 X 120, 130 AND 150 LB PULL DOWNS
6 X 140, 160, 170 LB ROWS
EAT
Rank = 6/10
Weight = 161
Shake
3 eggs, 1 ½ French toast
Chicken, Rice, Mixed Veg
Shake
Cottage Cheese, fresh fruit
Shake
Shake
SLEEP
Rank = 7/10 (need 8-10 hours)
7 hours solid – from 10pm to 5am + another hour on and off in AM
LIFE-STUFF
Felt strong at the gym, wanted to push. Cold is lingering, but I’m getting better every day.
Wed Oct 6 - Light Bench
WEDNESDAY OCTOBER 6, 2010 – LIGHT BENCH (CPA Push/Pull – 18 days out)
TRAIN
30 MINUTES. Lite, sick day – wanted to get some blood moving, keep head right
10 X BAR
6 X 95
5 X 135
5 X 115 5 SECOND PAUSE
6X 20 LB CURLS
12 X 80 LB PULL DOWNS
12 X 70 LB ROWS
12 X 40 LB PUSH DOWNS
EAT
Rank = 7/10
Weight = 161
Shake
3 eggs, 1 ½ French toast
Tuna Sandwich, salad
Shake
Beef stir fry, Mexican rice, refried beans
Shake
SLEEP
Rank = 9/10 (need 8-10 hours)
9 hours solid – from 8pm to 5am
LIFE-STUFF
Cold is letting up a little today - ahhhh
Tue Oct 5, 2010 - OFF
TUESDAY OCTOBER 5, 2010 – OFF (CPA Push/Pull – 19 days out)
TRAIN
No training
EAT
Rank = 7/10
Weight = 160
Shake
3 eggs, 1 French toast
Meat Lasagna, salad
Two servings of roast beef, ½ rice, zuchini
Shake
Extra shake at 4am
SLEEP
Rank = 9/10 (need 8-10 hours)
8 hours solid – from 8pm to 4am, then awake for 2 hours, back to sleep from 6a – 8a.
LIFE-STUFF
Good
Mon Oct 4, 2010 BENCH - Special Session
TRAIN
Rank – 8/10 (goal achieved, pleased to push through when I did not feel well)
Team training scheduled for Monday evening. I had to travel to California – so Ross & Shawna came in early Monday to help me train.
Reps are low to mock short warm-up planned for meet day - up to opener. (and low energy because of sickness)
7 x bar
5 x 95
3 x 135
1 x 165
shirt
1 x 225
1 x 265
Few sets of tricep pushdowns with bar at Cybex station and then with pushdown machine
EAT
Rank = 4/10
Weight = 160 (down about 4-5 pounds)
It has been hard to eat the past week because I have been sick. But need to get back to 165 before the meet.
Shake (225 calories, 50g protein – always)
3 eggs, 1 toast with butter, jam
Energy Drink (Vegan Sport Drink packet) during workout – 70 calories
1/3 steak
Almonds on plane (30g protein; 1,000,000g salt)
Trail mix on plane
Chicken Sandwich& MsVicker’s chips combo on plane (30g protein, forget calories, salt, etc.)
Arrive 2am EST – too tired to make shake before bed, woke feeling guilty around 4am (PST) – made shake, wrote log, back to sleep
SLEEP
Rank = 4/10 (need 8-10 hours)
Not sleeping easily with cold, change in time zones
LIFE STUFF
Work is busy, a little stressful. Traveling Sunday through Friday.
Feeling committed to goals – keeps the stress down, forces balance with work– and is simply, fun.
Sunday Oct 3, 2010 - SQUAT
Some huge squats today - and as always, fantastic team atmosphere.
My day was a bit of a head game - been sick with a cold, but did what Ross always tells me to do - just show up, do a few reps with a plate and go from there.
10 x 55
6 x 105
5 x 145
3 x 235
1 x 285
1x 315
I was happy about form and depth - when I have a pain or am feeling a little ill, I often have a better day. I think it's because I am more focused on the basics, more careful to be especially tight, less chatter in my head.