Late post, just the facts. Promise I'll be better with pics and video so spice things up.
Thursday
5/3/1 bench press
heavy single at 300lbs
5 x 15 dumbell bench press
5 x 15 dumbell rows
then...
185lb bench press x 10
75lb behind the neck strict press x 10
rest 90 seconds
x 7
Friday
Barbell complex
4 x snatch grip deadlift
4 x bent over row
4 x high pulls
4 x power snatch
4 x overhead squats
4 x back squats
x 4
then...
10 burpees
200m ski erg
every 2 minutes
x 5
then...
10 kettlebell swings
250m row
every 2 minutes
x 5
Still going strong on the diet. Macros have been in check, always coming in a little light on the carbs, which I don't mind. I kept this week 1,800-2,000 calories this week, so I will try for 1,600-1,800 just to see how it feels. If I feel like death, I'll just stop.
Had a few cloudy brain type moments later in the week, some lingering work out fatigue, but to be expected as this low carb intake combined with a somewhat limited calorie restriction.
A few supplements I added this week:
- Natural Calm. Basically just a magnesium supplement. I don't know if this has been the main factor, but my sleep has been great since I started using it.
- BCAA's. Just to prevent any muscle catabolism. Using it after particularly intense training sessions with creatine and protein powder.
Thursday
5/3/1 bench press
heavy single at 300lbs
5 x 15 dumbell bench press
5 x 15 dumbell rows
then...
185lb bench press x 10
75lb behind the neck strict press x 10
rest 90 seconds
x 7
Friday
Barbell complex
4 x snatch grip deadlift
4 x bent over row
4 x high pulls
4 x power snatch
4 x overhead squats
4 x back squats
x 4
then...
10 burpees
200m ski erg
every 2 minutes
x 5
then...
10 kettlebell swings
250m row
every 2 minutes
x 5
Still going strong on the diet. Macros have been in check, always coming in a little light on the carbs, which I don't mind. I kept this week 1,800-2,000 calories this week, so I will try for 1,600-1,800 just to see how it feels. If I feel like death, I'll just stop.
Had a few cloudy brain type moments later in the week, some lingering work out fatigue, but to be expected as this low carb intake combined with a somewhat limited calorie restriction.
A few supplements I added this week:
- Natural Calm. Basically just a magnesium supplement. I don't know if this has been the main factor, but my sleep has been great since I started using it.
- BCAA's. Just to prevent any muscle catabolism. Using it after particularly intense training sessions with creatine and protein powder.
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