Recovery: 3520 Calories at C405/F94/P250 and 7 hours at 87%
Notes: This was the last day of the bridge and I felt strong. Right adductor is responding well to motrine.
Deadlift: 460# for a single at RPE 8 and 430# 3r x 1s
Bench: New 1 rep PR 325# for a single at RPE8 and 270# 3r x 1s @RPE9
Squat:340# 6r x 2s at RPE8
Recovery: 8 hours of sleep at 80% and 2805 calories at C359/F61/P194/FBR33
Notes: right adductor is tight, taking motrine.
Squat: 460# for a single @RPE8 and (-20%) 365# 5r x 5s
Press: 200# single @RPE8 and 215# single at RPE 10 New 1 rep PR and 170# 4r x 6s
2ct paused deadlift: 365# 5r @RPE9 and (-5%) 345# 5r x 1s (Bar path was off in the beginning)
Recovery:6 hours of sleep at 75% and 2535 calories at C233/F70/P232
GPP:
30 min steady state at 125BPM
7 min planking
7 min pullups
BW: 251#
Recovery: 7.5 hours of sleep at 90% and 2515 calories at C233/F70/P232
Notes: Left adductor is tight, taking motrine.
Belted Bench: 315# for a single at RPE8, and (16%) 265# 4r x 6s
2ct pause sqt: 340# 5r x 1s @RPE9 and (-15%) 325# x 5r x 1s
CG Bench: 225# 8r x 3s
BB row: 215# 8r x 3s
BW: 251#
Recovery: 7 hours of sleep at 80% and 2427 calories at C225/F71/P227
Notes: Right hip flexor and adductor are still tight.
GPP:
HIIT, 14 min, rower, 20 sec on 2min off
6 min iso abs
6 min pull ups
6 min curls
Recovery: 10.75 hours of sleep at 100% and 2840 calories at C365/F63/P204/FBR29
Notes: Tight right adductor and hip flexor. Halo Top ice cream is the bomb…
Belted Deadlift:
425# single @8
340# (-20%) 5r x 5s
Touch n go Bench:
245# 5r@7
255# 5r@8
270# 5r@9
255# (-5%) 5r x 1s
Tempo Squat: 225# 8r@8 x 3s
Recovery: 9 hours of sleep at 88% and 2900 calories at C365/F66/P203/FBR34
Notes: 3.5-hour road trip and I didn’t eat much before the workout. By the end, the blood sugar was really low.
Belted squat:
455# single@RPE 8 https://www.youtube.com/watch?v=xQaQaCrPTUg
365# (-20%) 5r x 5s https://www.youtube.com/watchv=cfm9AcQyXUw
Belted Press:
205# single at RPE8 https://www.youtube.com/watch?v=T6v24wUf-3E
175# 4r x 6s
Deadlift Paused 2ct 2":
225# 5r @RPE7
315# 5R @RPE8
335# 5R @RPE9
315# (-5%) 5R X 2S
Recovery: 2551 calories at C229/F70/P235/FBR30 and 10 hours of sleep at 98%
GPP:
30 min steady state airdyne at 125BPM
6min chins
6min abs
Recovery: 7 hours of sleep at 65% and 2954 calories at C364/F68/P202
BW: 248#
Notes: I spent 30 hours in the car driving all hours of the night and slept like shit over the last three days. The adductor is better, I’ll see how it goes on Monday. I skipped day 3, and picked day 5 up on 6. I have to run this week again.
Belted dead: https://www.youtube.com/watch?v=NReOdx-Ou_8
430# for a single @RPE8
345# (-20%) 5s x 5r
Tch ngo bench:https://www.youtube.com/watch?v=WOvp6CRsSts
255# 5r @RPE7
260# 5r @RPE8
275# 5r @RPE9
Tempo squat: https://www.youtube.com/watch?v=0dwd5Ls_djg
230# 8r x 3s @RPE8
Recovery: 8.5 of sleep at 85% and 2554 at C227/F73/P228/FBR 32
BW: 246#
GPP:
HIIT, 14 min, airdyne, 20 sec on 2min off
6 min iso abs
6 min Chins
6 min curls
Recovery: 5.5 hours of sleep at 47% and 2973 calories at C356/F72/P198
Notes: Woke up at 2 am to drive back and forth across the state all day. This session was a check in the box, at least the macros are spot on. The adductor and wrist are back to 100%.
Belted squat: “It’s not so much about leaning over “more”, but getting there sooner.” -JF
460# for a single @RPE8
325# 5r x 5s I backed way off to work on form https://www.youtube.com/watch?v=m6iyjEbTme0
Belted press:
195# single @RPE8
165# 4r x 6s
2ct paused deadlift:
225# 5r @7
270# 5r @8
315# 5r @9
295# 5r x 1s
Recovery: 7.5 hours of sleep at 75% and 2546 Calories at C231/F71/P226/FBR30/SOD3852
GPP:
30 min steady state airdyne at 130BPM
6min chins
6min abs
6min curls
Recovery: 5.5 hours of sleep at 70% and 2546 Calories at C231/F71/P226/FBR30
Notes: Today was another check in the box, nothing amazing. I woke up earlier than normal and trained on an empty stomach. additionally, I’m losing weight too.
Belted bench:
295# single at RPE8
250# (-16%) 4r x 6s
2ct squat: https://www.youtube.com/watch?v=eSmXwNYjeTg
295# 5r @RPE7
315# 5r @RPE8
330# 5r @RPE9
315# 5r @RPE8
CG Bench:
205# 8r x 3s
BB row:
205# 8r x 3s
Recovery: 6 hours of sleep at 70%. I’m expected to go to a fundraiser with my GF tonight. All the best restaurants in the city are catering buffet style. I still have one high macro day left, I’m going to fast throughout the day and save all my calories for tonight.
Notes: I started taking BP meds, Lisinopril 10mg.
GPP:
HIIT, 14 min, rower, 20 sec on 2min off
6 min iso abs
6 min pull ups
6 min curls
6 min neck
Recovery: 6 hours of sleep at 60% and 2834 cal at F66/C358/P202
Notes: I’m dropping body fat quickly. I took it easy due to the new BP med. Since I’ve started it, I’ve felt very relaxed compared to before. It’s like my whole sympathetic nervous system has taken it down a notch.
Belted Deadlift: https://www.youtube.com/watch?v=9818RMumMQg
405# single at RPE8
325# 5r x 1s (-16%)
315# 5r x 4s I dropped the weight due to bar speed
TnG Bench:
255# 5r@7
245# 5r@8
255# 5r@9
240# 5r@8
Tempo squat: these are the worst thing ever…
225# 8r x 3s
Recovery: 8 hours of sleep at 90% and F63/C360/P205 at CAL2827
BW:244
Notes: The adductor tightness came back at the beginning of the squat.
"And for the bigger pictures, the goal is to help you lean out a bit and get a lot stronger. I calculate your macros based on your BW, goals, previous history and then adjust them as I see what is happening with your nutrition and training. I don’t think there is a good answer to how many days the average person hits or missed their macros, but for sure-my most successful clients are- in general- more meticulous about tracking and hitting them (no surprise that most successful dieters with any approach are more compliant than the less successful ones).
I plan to move you through several blocks, first focusing on development and volume, and then we’ll transition to specialization with higher intensity and lower volume. After some more training time together, I’ll have a better idea of how long these blocks will be, but there is not pre-set cycle time.
What do I expect from you? I’d love to see you getting in the training, hitting your macros, and providing the requested weekly feedback. The regular communication coupled with following the plan works really well, and then I’m able to most effectively program and coach.
And thanks for the details on your BP. I suspect we will be able to get off this medication with continued weight loss and training!" -JF
Squat: https://www.youtube.com/watch?v=vcKb54TwRn8 “Your squats look a tad high, so I’ll have you go about 2 inches lower. I also want you to move the bar up a bit on your back-it should be RIGHT below the spine of your scapula, so about 1 inch higher than now. Then set your gaze about 4 ft ahead of you so you’re looking at the floor, but not your feet.” -JF
425# for a single at RPE8
350# 4r x 5s
Press: https://www.youtube.com/watch?v=WosXSPrIJ6c
185# for a single
160# 3r x 6s
2ct paused deadlift:
225# 4r @RPE7
315# 4r @RPE8
365# 4r @RPE9
345# 4r @RPE8.5
Recovery: 9.5 hours of sleep at 100% and 2471 calories at C230/F72/P227
GPP:
30 min steady state cardio, incline walk
6 min ab wheel
6 min chins
Recovery: 8 hours of sleep at 100% and 2541 Calories at C235/F75/P232
Bench: https://www.youtube.com/watch?v=ZooGKIfqfIY
275# single RPE8
240# 3R X 6S @RPE8
Tempo squat:
225# 4R@RPE7
315# 4@8
330# 4@9
BB row: 205# 8R X 3S RPE8
CG Bench: 205# 8R X 3S RPE8
Recovery: 8 hours of sleep at 90% and 2889 calories at F69/C365/P202
BW: 246#
Notes: I’ve dropped a lot of weight over the past month, about 10# worth. I haven’t gained any strength but I haven’t really lost any either. The adductor seems to be happy at the moment.
Deadlift:https://www.youtube.com/watch?v=Y7HEGCCjn1g
405# single at RPE8
335# 4r x 5s
TnG Bench:
225# 4R@7
245# 4R@8
255# 4R@9
240# 4R X 2S
Tempo squat:
225# 7R X 3S @RPE8
Recovery: 7.5 hours of sleep and 80% and 2804 calories at C359/F64/P198
Squat: https://www.youtube.com/watch?v=zXv8IzOcKRA
425# 1@RPE8
350# 4R X 5S
Press: The bar speed increased since last week. https://www.youtube.com/watch?v=epFVVwpxT6I
185# 1@8
160# 3r x 6s
Paused deadlift:
225# 4r @RPE 7
315# 4R @8
365# 4R@9
345# 4R X 2S