So we started with the new "higher volume" cycle on Thursday, and I have to say that I was worrying needlessly...the work is tough, don't get me wrong, but as per usual, Brad hasn't thrown anything at me that I can't handle. Here's the rundown
Thursday - (Bench Day)
Speed Bench - 5x5x85 + chains
T-bar row - 4x10x70
Superset 1:
Landmine - 3x20x70
Band Pushup - 4x10
Superset 2: (probably could have gone heavier on these, but my arms were still hurting from all the rope fun this week, so I backed off a little - will increase next week)
SA Press - 3x10x35
SA Row - 3x10x35
Friday was a lighter day for me, mostly because I was an emotional disaster for some reason (probably a little to do with not sleeping well), so I just hung out with Sarah and Brad while she did her deadlifts - Brad lets me "coach" a little on these days which is good practice for me. Then she and I did cardio. Had planned to do timed bosu ball sled pushes/laps (got one it at 1:15.45), but Sarah's knee was bothering her, so we scrapped that idea and headed for treadmill sprints...been awhile so I didn't even try for a PR here, but I did manage 11mph for 27 seconds at the end, all in all not a bad workout.
Saturday - (Squat Day)
Speed Squats - 5x5x135 + Chains - switched back to back squat for the first time in months with these and I LOVED it...felt good to have the weight on my back again, and getting to depth was much easier than usual.
ME DL (5-3-1 protocol)
5x165
5x190
10x215
StepUps - 4x10x50
Broad Jumps (clearing 3+ carpet tiles) - 4x10
Palloff Press - 4x10x35
Tomorrow is my off day - going to enjoy the break and work on getting my meals planned for the week. We calculated my caloric needs this week and have decided I'm not eating nearly enough, so we are upping my calorie intake to 2200/day with ~100-110 g of protein/day. This is a heck of a lot harder than I thought it would be...2200 healthy calories is a WHOLE lot of food.
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