Shoulder feels a little better today after feeling as though I tweaked it yesterday. Looking forward to squats as it's not the best movement of mine. Wish I had a 400 pound squat but still stuck at 315 at least last time I went for 1RM, shitttaayy!!! Well, here it is.
SPEED/STRENGTH
A.) Completed all sets within the time frame given. Completed at 265 LBS/120.45 KG. The last 2 sets definitely could feel it more and the 2nd rep kicked my butt. Still, I focused on getting up as quick as possible and trying to increase speed as I know this will be key to getting a better and heavier back squat. Felt better though then I thought I would at this and hopefully it is a sign of good things to come.
OLYMPIC
B.) Completed the Clean pulls, trying to stay as flat footed as possible.
Completed the first 3 sets at 210LBS/95.45KG
Completed the last 2 sets at 225LBS/102.27KG.
Felt a little weak on these might not have been able to even clean the 225 today from how I felt with the pulls. But, I will take it as I am feeling better than I did the last 2 weeks.
C.) Completed halting clean deadlifts at percentages given only resting 45 seconds in between.
Completed first 2 sets at 200 LBS/90.90
Completed last set at 210 LBS/95.45KG
Worked on moving quickly and efficiently with these movements in order to help gain speed in hips and movement from ground.
CONDITIONING:
I felt pretty good about this. However, had to substitute a couple things. On the 3rd part of this had to substitute stone, hip to shoulder 88 LBS with DB Ground to Shoulder at 50LB DB/22.72. Also, on the last part of this used a stationary bike as I have no rower or airdyne. Tried to stay standing for the whole round with a heavier settting.
First five minutes
4 Rounds plus 5 burpees
Second five minutes
4 Rounds plus 5 Push Ups
Third Five minutes
3 Rounds
Fourth Five minutes
Stationary bike ride at higher setting, 3/4 time standing, 1/4 time sitting.
I am starting to come to terms with not having a rower, haha!!! It bugs be pretty bad about not having it but nothing I can do. When I get home in a couple months I'll definitely be hitting the rower a bit quicker.
I got an alright amount of sleep before this but not as much as I would like. Woke up to incoming mortars through the night but oh well. Nothing I can do about that.
Diet is the same as it has been since I have been there. The layout of how I am eating is the following:
I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!
Routine:
Wake up and take Amino X by BSN and drink some water
Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.
complete Hygine (about 30-40 minutes) between taking Protein and eating meal.
Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.
About 2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.
Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.
About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.
About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)
Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.
SPEED/STRENGTH
A.) Completed all sets within the time frame given. Completed at 265 LBS/120.45 KG. The last 2 sets definitely could feel it more and the 2nd rep kicked my butt. Still, I focused on getting up as quick as possible and trying to increase speed as I know this will be key to getting a better and heavier back squat. Felt better though then I thought I would at this and hopefully it is a sign of good things to come.
OLYMPIC
B.) Completed the Clean pulls, trying to stay as flat footed as possible.
Completed the first 3 sets at 210LBS/95.45KG
Completed the last 2 sets at 225LBS/102.27KG.
Felt a little weak on these might not have been able to even clean the 225 today from how I felt with the pulls. But, I will take it as I am feeling better than I did the last 2 weeks.
C.) Completed halting clean deadlifts at percentages given only resting 45 seconds in between.
Completed first 2 sets at 200 LBS/90.90
Completed last set at 210 LBS/95.45KG
Worked on moving quickly and efficiently with these movements in order to help gain speed in hips and movement from ground.
CONDITIONING:
I felt pretty good about this. However, had to substitute a couple things. On the 3rd part of this had to substitute stone, hip to shoulder 88 LBS with DB Ground to Shoulder at 50LB DB/22.72. Also, on the last part of this used a stationary bike as I have no rower or airdyne. Tried to stay standing for the whole round with a heavier settting.
First five minutes
4 Rounds plus 5 burpees
Second five minutes
4 Rounds plus 5 Push Ups
Third Five minutes
3 Rounds
Fourth Five minutes
Stationary bike ride at higher setting, 3/4 time standing, 1/4 time sitting.
I am starting to come to terms with not having a rower, haha!!! It bugs be pretty bad about not having it but nothing I can do. When I get home in a couple months I'll definitely be hitting the rower a bit quicker.
I got an alright amount of sleep before this but not as much as I would like. Woke up to incoming mortars through the night but oh well. Nothing I can do about that.
Diet is the same as it has been since I have been there. The layout of how I am eating is the following:
I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!
Routine:
Wake up and take Amino X by BSN and drink some water
Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.
complete Hygine (about 30-40 minutes) between taking Protein and eating meal.
Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.
About 2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.
Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.
About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.
About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)
Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.
GREAT work and subs Greg keep it up
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