Friday, August 19, 2016
40 min walk
Saturday, August 20, 2016
60 min walk
Sunday, August 21, 2016 Training
Bench Press 53.75kg (5 [PR], 2,
5)
Front Squat 57.5kg (
5,
5) [+2.5kg]
DB Bent-over Rows 55# (
12/12, 10/10) [+2 reps]
Superset:
DB External Rotation 15# (8/8, 7/7) [+5#]
DB Lateral Raise 15# (15, 15) [+2 reps]
***
Another solid day. Bench was a little disappointing. Even though it's a PR, it seems to me that if I could get 51.25x8 two weeks ago then I should've been able to get 6 reps at this weight. The fifth rep of the first set was a grind and a mis-groove besides. I aborted the second set after two reps because my setup felt soft and I was a little psyched out. I rested a little and started the amrap fresh with a stronger setup. That set went well. The first three reps flew up and felt great. Form is ever a struggle, though.
Front squats were pretty tough, but not so bad. I filmed my rows for the first time, and it seems like I'm involving too much trap compared to the way Candito does them. The bench I was using was a problem, though, as there wasn't room for the dumbbell to travel under it. I switched to a better bench for the next set.
Week 19 Diet, Week 5 Cut
A decent week. Weight loss could be happening faster at the tiny amount of calories I'm consuming, but I've been trying to up my water weight on the days before I train. For a small sample of workouts it seems to have dramatically improved my performance.
One more week will conclude Phase 1 of the cut. It would be nice to get into the 140s this week. Then next week I'll spend a week at near maintenance, probably 1800 calories a day. The diet has been feeling pretty grindy lately so I'm looking forward to that. The following week will begin another 6 weeks of cutting before I re-evaluate.
Last edited by Renton555; 08-21-2016 at 06:35 AM.