243.6
Strength:
Back Squat - week 3
5 reps at 200 (75%)
3 reps at 230 (85%)
9 reps at 255 (95%)
Working weight: 270
Estimated 1RM: 300
Note: On the back squat, I've been tinkering with my numbers each week of this 5/3/1 cycle. This week I'm basing my numbers off of an estimated max of 300. Last week it was 275 and the week before it was 260. Next week is deloading and for that reason I expect I'll take at least one extra rest day. The following week we'll test, OR I could just start another 5/3/1 cycle. That's kind of the dilemma.
Metcon:
21-15-12-9
Press
150m Run
9-12-15-21
Ring Dips
Note: did not participate in the metcon today but I did do some extra credit today.
Extra Credit:
3 X 10 bench dips
3 X 5 Glute Ham Raises
Hamstrings are so weak I can't do a legitimate Glute Ham Raise right now. I can do partials however, which I'll keep doing, but also mix in Good Mornings, Hill Climbs, and maybe RDL's. I may also sneak into LAF and do some leg curls. That isn't something I would ordinarily do, but if it helps why not do it.
Food:
Pro Shake
Nuts & Fruit
Double Americano
Teriyaki Chicken
Rice
No comments:
Post a Comment