Cycle 13 – 5s Week: Bench Press: 4/25/13
Solid sleep of around 7-8 hours and a short nap before that.
Felt good as I arrived at the gym. (6/10)
The guy I ended up helping with his squats was at the power cage I wanted to use and he somehow decided he wanted to do my routine with me.
No problem and I actually ended up teaching him some lifting techniques.
My energy level boosted a bit from having a training partner plus my Glycofuse.
Unfortunately due to having to show this guy how to lift properly it ate up my gym time.
Didn’t had time to do my Ab Wheel Rollouts, Finisher or Post-workout stretches.
Otherwise it was a great session overall and I was amped the whole time!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 5/3/1, Bench Press, Dips, Fat Gripz, Kroc Rows, Overhead Press, Personal Record, Pull-up
Cycle 8 – 1s Week: Power Clean & Deadlift: 10/8/12
Solid 6-7 hours of sleep but felt like I could have slept more if I had the time.
Was debating if I should train fasted or not and in the end decided to not eat anything and stay in a fast while lifting today.
Drank 10g of BCAA with my White Flood on the way to the gym while I had 2 servings Purple Wraath with 5g BCAA in my 40 oz Hydroflask for intra-workout hydration.
I felt fine as I arrived at the gym (6/10) but I progressively started feeling much better in time.
White Flood must have been kicking in by the time I started my power clean work set as I started feeling good (8/10) and I started feeling great by the time I started the deadlift sets (9/10).
Still experimenting with BCAA’s so decided to take an extra 2g in tabs an hour in my training session.
Deadlift day is usually my most taxing session due to the added power clean lifts.
Excellent session today considering I managed two personal records today!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, BCAA, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Goal, Good Morning, Personal Record, Power Clean, Purple Wraath, Weighted Sit-up, White Flood
5/3/1: +36 Weeks Progress Review
Body Pics:
Day 1: 1/1/2012
+36 Weeks: 9/9/12
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, Barbell Curls, Bench Press, Deadlift, Fat Gripz, Goal, Overhead Press, Paleo, Personal Record, Power Clean, Program, Progress Review, Squat, Strength Goal, Warrior Diet
Cycle 7 – 1s Week: Squat: 8/31/12
Another solid 7-8 hour sleep.
Didn’t wake up at all the whoel time.
Felt like I could go back to sleep for an hour or two but I already woke up later than planned (wife kept me up late last night …)
Been reading much about BCAA lately and decided to up my dosage as suggested from Charles Poliquin’s blog article here: Ten Tips for During Workout Nutrition – A basic guide to workout nutrition.
So 45 minutes before my training session starts I ate my 3 eggs and a bowl of sausage and potatoes.
Drank 1 serving of White Flood + 10g instantized BCAA’s and off to the gym I go.
By the time I was doing my pre-workout warm-ups I felt just fine. (7/10)
In my Intra-workout drink was 40oz ice cold water w/ ice cubes + 5g instantized BCAA’s + 2 servings Purple Wraath (which contains ~7g EAA/BCAA per serving) + 1 serving White Flood.
Yeah I wanted to be really pumped up for today’s session!
I think the White Flood and everything else started kicking in by the time I finished my 1st work set.
I just started feeling more focus and charged by then and my condition of 7/10 went up to 8-9/10!
Session went VERY well today!
Made a PR and even met my goal today!
Definitely one of my better sessions!
PS:
Think I will try to cycle off White Flood for a week next week.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, BCAA, Burpees, Charles Poliquin, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Goal Achieved, Hanging Leg Raise, Personal Record, Power Clean, Pull-up, Purple Wraath, Squat, Toes to Bar, White Flood
Cycle 7 – 1s Week: Power Clean & Deadlift: 8/27/12
Slept a solid 6-7 hours.
Could have slept a little longer but I needed to get out of bed to do what I have to get done today.
Had my 3 eggs over-easy and 3 sausages then went to the gym.
Felt decent enough as I arrived but not as energetic as I wanted to. (7/10)
Maybe it is due to starting my vacation this weekend and I had dirty meals all weekend and even a couple of Jameson to finish the night.
Good session overall though and even managed Personal Records on both lifts and achieving a Strength Goal on the Power Cleans!
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, Box Squat, Burpees, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Goal Achieved, High-intensity interval training, Personal Record, Power Clean, Squat, Strength Goal, Tabata
5/3/1: +28 Weeks Progress Review
(+8 Weeks Paleo)
Body Pics:
Day 1: 1/1/2012
+28 Weeks: 7/15/12
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, Bench Press, Deadlift, Goal, Goal Achieved, Overhead Press, Paleo, Personal Record, Power Clean, Squat, Strength Goal
C6W2D2: 7/4/12
Unfortunately only able to have a solid 4-5 hours of sleep but had some little naps before work.
Took 2 BCAA tabs then walked my dogs and then had some White Flood on the way to the gym.
Felt decent enough as I arrived at the gym despite the little rest I had and just finishing a graveyard shift.
Used an old seat belt webbing as wrist straps for the first time and surprised how it makes lifting easier!
Good session today and even had a Kroc Row rep PR due to the straps!
Only downside is my right wrist still not fully healed.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, Barbell Curls, Bench Press, Chin-up, Dynamic stretching, Foam rolling, Goal, Kroc Rows, Overhead Press, Personal Record, Pull-up, White Flood
C6W1D2: 6/27/12
I was up most of the day yesterday due to it being my night off from work.
Hate that I woke up around 6-7 hours after I slept without an alarm clock going off!
I guess my body is used to having this little sleep!
Took some BCAA tabs as I walked my dogs then drove to the gym sipping on my White Flood.
Felt much better compared to last session as I arrived at the gym too! (8/10)
Had some extra time I managed to have at the gym and added some of my regular assistance work with it.
Ate some pot roast with red potatoes and carrots in it post-workout then walked 1 mile to my Krav Maga class 3 hours later.
Great day overall and finished my class with a cheeseburger at the bar as a cheat meal after we walked back home.
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, Box Squat, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Goal Achieved, Krav Maga, Personal Record, Power Clean, Pull-up, Squat, Strength Goal, Weighted Hyperextension, White Flood
5/3/1: +24 Weeks Progress Review
Body Pics:
Day 1: 1/1/2012
+24 Weeks: 6/17/12
Read the rest of this entry »
40.987633
-73.809799
Like this:
Like Loading...
Tags: 1RM, 5/3/1, Bench Press, Deadlift, Goal, Overhead Press, Paleo, paleo diet, Personal Record, Power Clean, Progress Review, sports, Squat, Training
