- Foundation, Day 4
Session 1:
Strength, 8:00pm
Warm up:
Joint mobility
then:
Back Squat: 3 x 3 x 225 (tried to keep back tight, experimented with lower bar placement)
Bench Press: 3 x 3 x 185 (controlled, worked on setup and constant tension)
Deadlift: 3 x 3 x 225 (fast)
Deadlift: 3 x 3 x 225 (fast)
then:
20 x snatches @ 20kg (each arm)
then:
cooled down with a long joint mobility, band and static stretching session.
20 x snatches @ 20kg (each arm)
then:
cooled down with a long joint mobility, band and static stretching session.
II) Nutrition:
- Solid.
III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: Throat is sore from allergies.
- Supps: 4000 iu VitD3, 6 x fish oil tabs, 3 x zmc
- Douse: 3 x 5 gallon buckets
IV) Notes:
- Worked all day then had 3 hours of 1 on 1 coaching. Did not have a lot of time in the gym. Stretched and did mobility before bed. This makes a huge difference and I can always tell when I neglect it.
- Solid.
III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: Throat is sore from allergies.
- Supps: 4000 iu VitD3, 6 x fish oil tabs, 3 x zmc
- Douse: 3 x 5 gallon buckets
IV) Notes:
- Worked all day then had 3 hours of 1 on 1 coaching. Did not have a lot of time in the gym. Stretched and did mobility before bed. This makes a huge difference and I can always tell when I neglect it.
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