2/18/2011

My calories and overall intake are low so far this week. I feel good considering the much reduced training volume. Anyway, with this focus on heavy lifting I'm going to introduce some more pre-workout carbs. I will typically only have carbs from fruit before AM workouts, trying a slice of bread to see how it makes me feel. On the lifting I felt great; on the conditioning I got a side ache. This is something that almost never happens to me, so on conditioning days I won't introduce grains pre-workout.

Today's workout was similar to Monday's. I've never done heavy squats in the same week twice; we'll see how it goes.

Snatch 3 @ 60% (80 lb), 3 @ 70% (95 lb), 2 x 3 @ 75% (105 lb), 2 x 3 @ 80% (115 lb)
Power clean and push jerk 3 x 3 @ 60% (135 lb), 3 x 3 @ 65% (155 lb)
Overhead squat 3 reps heavy (135 lb)
Back squat 3 reps heavy (275 lb)
Front squat 3 reps heavy (245 lb)

Plyo - super set

3 rounds 10 reps each / no rest

Pogo Jumps
Jump squat
Russian twists
Jump split
High knees

After the above workout I took about 5 minutes rest and did Tabata of:

1. Rowing
2. Sit-ups
3. Burpees
4. Jump Rope (singles, not double-unders)
5. Plank
6. Pull-ups
7. Mountain Climbers
8. Muscle-clean / Barbell-Curl (45 lb bar)


Overall today was a great workout. I got a huge trap pump, something that I can't remember having ever before. My shoulders were really fried from the snatches/jerks/OH squats. The triple of OH squats at 135 I did felt great, my form is really improving. I'm excited to set PR's in both the snatch and OH squat. The plyo work and tabata conditioning afterward got my heart rate up a lot; it was manageable with the lifting. Today was a good day, I'm eating a lot today in preparation for tomorrow's workout. I also ended up taking a nap today for about an hour and half.


Meal 1 (pre-workout) - Whey, 1/2 cup Pineapple, 1 slice WW Bread, Flax (Total: 280 Cal, 13.5g F, 34.5g C, 20g P)

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1 cup Pineapple (Total: 595 Cal, 19g F, 75g C, 39g P)

Meal 3 - 1 Chicken Breast, 1 Slice WW Bread, 8 Strawberries (510 Cal, 19g F, 34g C, 48g P)

Meal 4 - 1 Chicken Breast, 1 Slice WW Bread, 1/2 cup Pineapple (530 Cal, 19g F, 41g C, 48g P)

Meal 5 - 1 Chicken Breast, 1 Slice WW Bread, 1/2 cup Pineapple (530 Cal, 19g F, 41g C, 48g P)

Meal 6 - 1 Chicken Breast, 1 Slice WW Bread, Fiber Shake (450 Cal, 19g F, 24g C, 48g P)

Daily Total (high carb): 2895 Cal, 108.5g F, 250g C, 251g P