11_8_Sat DL/Bench day 3

AM wt 207.0
Body fat testing on Monday
My guess is that it will be around 14%
If still around there, up calories again about 250 cal per day
Will add a Hydro pro shake every AM upon waking and then
breakfast 20-30 min later

Moved bike indoors, can ride for a few minutes in AM now
Winter is here, so I move even less now between work, training,
research, etc
Some added parasymp work should help recovery too

slept 9 hours last night
30 min before lifting 1.5 s surge, 1 s hydro 1400, 2 gm L carnitine, creatine 6gm BCAAs
60 min before about 100 mg caffeiene

Z Health 20 minutes
more rotational work,
T spine has been feeling much better lately!

Day 3 this week of bench and DL version
TESTED
str bar comp grip bench +2""--winner
push up -2""
bench, ring finger on ring - 2"

DLs
str bar comp DL +1.5"---winner
str bar RDL -1.5""
trap bar DL 0


music Lamb of God and new Haunted CD
lift time in at 1pm
scar taped straight on both sides

DL, str bar, comp grip
135 x 5, 185 x 2
225 x 1,1,1,1 RHup
225 + blue chains (about 40 lbs) x 1,1,1,1 Lhup--tested better, now +2.5"
225 +ALL chains (about 60lbs) x 1,1,1,1,1 Rh up
225 all chains X1,1,1,1 Lhup
225 all chains x1,1,1 Rhup
225 all chains x 1,1,1 RHup
focus on pt A to pt B, good speed
no slow down at all on lifts--good constant speed

alt with
Bench, flat comp grip (index at ring)
135 x 10
185 x 5
185 x 4
185x 5
185 x 5
185 x 5
185 x 3--done
move still good
made sure to focus on 4EE during bench

overall lifts went well. did not feel like going heavy and just got in some good rep, speed work

10% nutrition night
watch movie with Jodie
pesto chicken pizza and pumpkin ale--tasty!!