Better. Not sure why, but better.
Today went better than last week, which is great! I’d like to attribute it to MOAR FOOD, but it’s hard to tell.
Is it because more food (well, more carbs) and so I have more energy? Is it because of the creatine? Is it because my priority this weekend has been to nap every chance I get (and I’ve been doing so)? Is it because I just felt good today? It is because my body is more used to the workout and thus just worked better at it? Combination? Something else? Hard to say.
But whatever the exact reason, to see increase over last week is such a refreshing change from the months of stagnation due to the Defattening Project. My body is feeling so much better, I can’t begin to tell you.
And I’ve been holding weight. I’ve been 217 for a little over a week now, tho I was actually 216 even this morning, so I lost some yesterday (an off/rest day, so not many carbs consumed). The plan is if I stay here at 217 a little longer that we’ll bump up my food intake a bit more. Frankly, I am going to work hard to say at 217 until the next weigh-in so I can get my food bumped. 😉
And with gym sessions like this? I reckon it’ll happen. Man, again it doesn’t look like much on paper, but it sure does work you. Those split squats are deceptive….
Squats overall felt better. I still am bummed that I appear to have lost so much squat strength, but I am feeling better under the bar so I’ll just go with it. It’ll be a while at this weight since the plan is the AMRAP’s should work up to about 18-20 reps before you increase the weight. So it just means I gotta crank on the AMRAP. I think that will go a little slower tho, because I have to get used to higher reps like that. I peed out more from “too many reps”. 🙂 Tho on that 6th of the 50% I could have done 1-2 more, I racked it. It was a very solid 6th rep (last week’s 6th was kinda slow). So, tho it’s only a little increase, it’s still an increase. Awesome.
Stiffs ended at 12 reps because I was losing grip. I know I could have gone longer if not for grip. So I think I need to start using mixed grip on the AMRAP set, or look into straps. I’ll go mixed-first. I just have to remember to do it.
And split squats. Geez…. I hate doing so many reps, and it’s really double since it’s 20 reps per set each leg (so really 40 reps per set). But damn it hurts. 🙂 This is totally where the soreness comes from.
So yeah… I’m digging this new setup. It’s only the start of week 2 on it, but so far so good.
Based on Paul Carter’s “Guaranteed Muscle Mass” article.
- bar x 5
- bar x 5
- 115 x 5
- 145 x 4
- 175 x 3
- 225 x 2
- 250 x 1
- 205 x 12 (AMRAP)
- 205 x 6 (50%)
- Stiff Legged Deadlift
- 135 x 5
- 165 x 4
- 200 x 3
- 250 x 2
- 285 x 1
- 235 x 12 (AMRAP)
- Split Squats
- BW x 20
- BW x 20
- BW x 20
- BW x 16
- BW x 13