10/16/15

This morning was an okay session. I felt very tired when I woke up... kind of convinced myself to go into the gym just to do my PT exercises for my lower back stability. Once I got that done with I was pretty warmed up and I tried to get some work in. Clean and jerking was horrible... yesterday smoked me hard... much more than I thought it would. The conditioning workout went really well though, today was the best body weight stuff has felt in months, possibly years?

AM Workout (0800) 

A.
~20 minutes of lower back stability exercises.

-Complete.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 75% (225#)
*Set 2 – 2 reps @ 75% (225#)
*Set 3 – 2 reps @ 75% (225#)
*Set 4 – 1 rep @ 80% (245#)
*Set 5 – 1 rep @ 85% (260#)
*Set 6 – 1 rep @ 90% (275#) - fail
*Set 7 – 1 rep @ 90+% (275#) - fail
*Set 8 – 1 rep @ 90+% ?? - didn't attempt

-This was horrible. Just felt weak as shit, even on the clean, which usually always feels strong. 260# for the day is embarrassing... can't believe I missed 275# twice. Just called it there and stopped. Probably shouldn't have even done this, but tried to go as hard as I could.

C.
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
15 Handstand Push-ups
20 Chest-to-Bar Pull-Ups

-3:46
-4:00
-4:24
-4:26

-This was a pretty tough workout. HSPU were 10/5 every set and C2B were unbroken every set. As terrible as the C and J felt ... these body weight movements felt great. Glad I got this workout in, made me a lot happier after feeling so weak on the lifting.

PM Workout (1800) 

10-8-6-4-2
Bench Press (155#)
Dead-lift (265#)
Squat Clean (135#)

-12:50 ... this was a team-style workout, each partner completing each portion of the workout before moving onto the next movement. Just did this with some members at the gym, not as any coherent training. Haven't dead-lifted in a very long time (February?) ... so hope my back/hip doesn't act up tomorrow. Anyway, got this in during the evening, wasn't too taxing.

Meals for the Day: 

0700 - BCAAs, 16 oz Black Coffee

1000 (post-workout) - Paleo Meatloaf (chorizo, beef, almond flour), 38 oz Coconut Water, Fish Oil

1330 - 3 Eggs, 3 Slices Ham, Paleo Lasagna, 1 Banana

1530 - Egg White Protein, Fish Oil, 1 Banana

1730 - Hummus, Veggies

2030 - (post-workout 2) "Cheat Meal" - had some Tapas and Sangria, definitely cheese and alcohol, didn't have any bread though.

2200 - 2 Eggs, 2 Slices Ham