Workout was Meh…

Not my best performance today.  I rushed into the workout, didn’t warmup well, didn’t ramp well, and pretty much felt blah throughout.  It didn’t help that I am crazy sore from the rest of the week, so my body just felt beat up overall.  It’s just new program stuff & I’ll adapt and come back better and stronger next week, but this program is definitely no joke.  It will continue to test me…but I will persevere & come out on top. I WILL!

I’m also trying to adjust my calories up on lifting days in this program.  Gonna do a bit of calorie cycling, hitting a surplus on lifting days and deficit on conditioning/rest days.  Yesterday was my first day going for the surplus, and sadly, I didn’t plan for it well enough at was only able to hit maintenance.  I think I’ll be better today with it, though.  Also thinking of getting something to track my TDEE.  Just curious to try it and see if it can help me initially dial in where I really should be at on lifting vs. non-lifting days.  

I’m at the point where some more advanced measures may be required to achieve more advanced results.  I’ve held steady at about 12% BF this past 6 weeks or so & have gained a little bit of muscle in the process.  I’m pretty happy with aesthetic progress at this point, but still want to get just a little bit leaner while maintaining current strength & mass.  It’s gonna take some extra focus & a bit more tweaking, trial & error, but that’s also kind of a fun puzzle for me to figure out.  This weekend will probably be pretty low key with some family visiting, which will probably be good for me to relax and recover from this past week.  Have a great weekend everyone!

warrior_fit earned 1622 points for:

• Barbell Bench Press:
  • 135 lb x 10 reps (+77 pts)
  • 185 lb x 5 reps (+92 pts)
  • 225 lb x 3 reps (+97 pts)
  • 245 lb x 3 reps (+111 pts)
  • 255 lb x 3 reps (+119 pts)
  • 255 lb x 3 reps (+119 pts)
  • General notes: workout was crap! I rushed to fit it in so I didn’t warmup or ramp properly & could tell a major difference. My body, esp. my CNS, just didn’t feel prepared and my performance sucked because of it. Oh well, live to lift another day.
• Kroc Rows:
  • 60 lb x 6 reps (+36 pts)
  • 65 lb x 10 reps (+41 pts)
  • 65 lb x 10 reps (+41 pts)
  • 65 lb x 10 reps (+41 pts)
  • 70 lb x 10 reps (+42 pts)
  • really wimped out on these today. Could’ve gone heavier for sure, but just couldn’t find the extra drive to do so.
• Power Snatch:
  • 45 lb x 10 reps (+47 pts)
  • 45 lb x 10 reps (+47 pts)
  • 45 lb x 10 reps (+47 pts)
  • Hang version - low back was tight & sore & was feeling like crap at this point, so just kept it at bar wt. and focused on technique
• Push-Up:
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • Single arm push-ups at off a bar at slight incline - Performed in a metcon circuit w/pullups & get-ups.
• Pull-Up:
  • 10 reps (+71 pts)
  • 10 reps (+71 pts)
  • 8 reps (+53 pts)
• Chin-Up:
  • 8 reps (+50 pts)
  • 10 reps (+68 pts)
  • 7 reps (+42 pts)
• Parallel-Grip Pull-Up:
  • 7 reps (+52 pts)
• Turkish Get-Up (dumbbell):
  • 50 lb x 6 reps (+57 pts)
  • 50 lb x 4 reps (+51 pts)
  • 25 lb x 4 reps (+30 pts)
  • 25 lb x 4 reps (+30 pts)
  • Performed more as a “sandbag” get-up w/DB on shoulder