Warmup:
5:00 row, easy
Mobility
Burgener warmup
Strength:
A. Back Squat 85%x2x4
-267
B. Snatch DL 116%x3x3
-215
C. Push Press 78%x4x5
-167
Secondary:
3 sets of:
A1. weighted chinups x6, rest 1:00 - 10-15-20
A2. 15 GHD situps, rest 2:00
Daily Report:
- Body: right shoulder between the blade and spine is still twingy
- Sleep: 9 hrs, not good - Haven't slept real well the past few nights. I attribute it to poor nutrition choices before bed. Changed things up a bit today so we will see how it works
- Nutrition: Been eating pretty much whatever I wanted though I've been avoiding wheat and grains. Last night I had something fried with bread and I stopped me up really bad and left me bloated and I slept like shit. Today I focused on quality foods and lots of it. PreWO - 6g BCAAs. PWO - 6g BCAAs, 2g MSM, 2g Glutamine, 2 scoops SFH PWO, 2 small sweet potatoes. I'm going to do this after every heavy/high volume day. After a lower volume/lower intensity day I will just have some whey or meat accompanied by BCAA's.
- Notes: Squats felt heavy today. Everything else went well.
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