06.10.2013

Nutrition

10:15 AM     -Half glass of water
10:30 AM     -2 scrambed eggs, 3 pieces of bacon, Quest Bar
11:30 AM     -Orange
12:30 AM     -6 to 8 oz. of salmon cooked in EVOO, a few sweet potato pieces and some purple asparagus, few scoops of almond butter, glass of mineral water
2:45 PM        -Quest Bar
4:30 PM        -20 oz. water on flight
6:30 PM - 8:30 PM     -3 bottles of water during training
8:30 PM        -Muscle Milk
9:30 PM        -0.34 lb. of salted pistachios
10:15 PM      -0.55 lb. new york strip, 0.78 lb asparagus, bottle of water


Training

A. Build to a 1RM in the back squat (3 seconds down on the squat)

*rest 5 min. from last attempt
1 X 5 @ #135
1 X 5 @ #135
1 X 5 @ #185
1 X 2 @ #225
1 X 1 @ #255
1 X 1 @ #275
2 X 1 @ #295 - failed both attempts
1 X 1 @ #285
1 X 1 @ #295 - this is PR on back squat for me; #290 was my previous PR

The squats felt fine. I headed to the gym as soon as I stepped off the plane from Chicago. Was a little tired, but it was nothing major. My knees really went inward though on my final squat at #295.

B. Max reps in one set Back Squat @ 85% of your 1RM from today (follow strict tempo on squats, 3 seconds down, up, and no pausing at the top of rep)
6 reps at #250

Tough. With no rest at the top it felt like negatives on a bench press.

C. Find your 6RM in the bulgarian split squat; (same strict tempo as back squat above 30X0)
I wasn’t sure how to do these... barbell or kettle bells? I chose kettle bells. I tested each leg.

1 X 6 with #53 lb. kettle bell in each hand, Left and Right leg
1 X 6 with #70 lb. kettle bell in each hand, Left and Right leg
1 X 6 with #88 lb. kettle bell in each hand, Left and Right leg

My left hamstring was really sore after this. My left leg is my dominate leg by the way.. I don’t think I could have gone any higher in weight. Legs weren’t going to have anymore.

D. 5 Unbroken Kipping Pull Ups x 20 sets for time

I wanted sub 5 minutes... However, with my chest ‘injury’ a little over a month ago, I hadn’t done a lot of hanging from the bar much less pull ups because it messed with my chest strain. The first 5 sets were great; drop and jump right back up... at the end of this, my biceps and forearms were in a huge pump. It kind of scared me a little bit. I couldn’t straighten out my right arm completely for quite some time. Butterfly pull ups would have been quicker. I did kipping as instructed. Didn’t get sub 5 though...

-          5:55