thanks terry, I appreciate the kind words
HJP, technically my offseason won't start until 11/5 but I'm sort-of starting it now. Going to do a benchmark period this week and next then get on start my offseason on the 29th. Since I'm competing on 11/4, I'll hit it mon-wed instead of mon-thurs then deload thurs-sat and blow it up on sunday.
yeah, Hutch was on my heels.. He made up some serious ground on Braemar
10/17/12 - fsquat/cgbench & hammer
Am weight = ?
Training#1 @ 430a
531 fsquat (wk3) 290x5, 330x3, 370x3
Back squat 225x10, 315x5x 405x3
Gms 225x8, 225x10
531 cgbench (wk3) 255x5, 285x3, 320x1
Incline bench 135x10, 185x10
Single Db overhead extension x2
Training #2 @ 630a
20# hammer x 3 two winds
16# hammer x 6 two winds
20# hammer x 6 three winds
16# hammer x 16 three winds
Meh. Not a very beneficial session, but I suppose I'll have those every once in a while. Playing with the starting hammer position as well as 'fanning' my right blade. Starting with the hammer ball about 1ft behind my right heel seems to work pretty well. Tried fanning my right blade so I could pivot better and just couldn't move very well. Next hammer sesh I'm gonna try digging in with my right foot pointed slightly inwards. Really trying to separate from the ball and drive with my right hip. Lots of work still.
Macros = 87/77/207 (f/c/p) 1903cals, day 3/4 low carb
Been getting a little laxed with calories, allowing a little bit more carbs and fats in exchange for protein. Been thinking alot about protein requirements so going to play with that a bit and see what happens with recovery and performance.
10/18/2012 - benchmark day 1 & hwd
Am weight = 269.4
Training#1 @ 430a
Deads up to 635x1
Strict ohp up to 255x1
Push press up to 305x1, miss 315
Good place to start. Back and legs still sore from yesterday. Looking to push these numbers quite a bit this offseason. Shoulder gave me no hassles, though I was pretty timid on the strict presses. Going to start pushing it again next week. Need to max fsquat, incline press, close grip press, and back squat next week. Fun.
Training#2 @ 630a
56# wfd x 22ish
Nothing big here. Avg 37-38ft, just hitting positions. Focus on separating and pushing the weight to zero. Good sesh, specifically after the fatigue of deads.
Macros = meh, probably the same-ish as yesterday, day 4/4 low carb