Today:
4x2x100m hills with 1.5 minutes break between reps, 10 minutes between sets
4x5 vertical medball throws
6x4 box squats @315
4x5 incline bench press
I tried hitting the gym a little harder, since overall CNS stress is pretty low these days. I kept the weight that I would use for 5 reps and dropped it to 4 reps but rather than my usual 3 sets I did 6. The end result was much more difficult. Good workout. Incline didnt hurt my shoulder, which is odd, must be the specific joint loading of the flat bench.
Started practice today with a standing 30m time trial today. The coach didnt want me to do many so I only did 2. It was more for the tryout squad.
I clocked a personal best off the bat. Which is phenomenal for this time of year and surely related to my weight loss.
2x30m electronic with touchpad, 3.85 3.90. Previous all time best was 3.88 right before i tore my hamstring in phenomenal shape 2 years ago and ended running a 6.97s when I recovered a month after the injury. Last seasons best was 3.93 right before I ran 7.04.
Then I did my workout
4x20m with 30lb sled
4x30m with 20lb sled
Plyo circuit
2x10 pause box jumps
4x13s tuck jumps
4x10 tuck forwards
3x10 high knee bounds
2x12 on each leg, 1 legged low box jumps
I recently had a cheat day and ate tons of garbage, it was amazing.
At first I couldnt wait until cheat day and go all out. Eventually I got used to the diet and when cheat days came around they would make me feel awful. So my cheat days became cheat meals. When I made that change my metabolism took a hit, so I switched back to full cheat days again and boosted my metabolism throughout the week.
I am in a caloric deficit to lose weight and initially, I had lower energy levels. My brain felt fuzy at times. So I had to adjust carb levels appropriately and eventually found a good spot. Strength is up, weight down, speed up so things are going well.
When I my goal weight, which is either low 180s or when I visually think I’m low enough, I’ll increase cals by about 300 to start and see how that goes.
I’m not a big eater of fruits and veggies. Dude, you shouldve seen my old diet. You wouldnt be worried about how much fruits and veg I’m getting now. I’m just glad they’re in there.
This is just a 1 day snapshot of what I’ve been eating for the past month. Things change around frequently.
Worked on my clean technique a little too. So far my weights are a little all over the place, thats partly on purpose to give some of my lifts a little rest. I guess by the full sense of it this is more of a base block, next one will be a strength block then back to speed.
I’ve got the breakdown in an excel spreadsheet. Its 2500-2800. The almonds and cheese help to boost things considerably without the massive quantities of food.
