8/14/12.
Low Bar Back Squats done at #236 x3.
5:15pm:
Warmup:
- Dynamic Stretch
Strength:
1) Push Press *Establish 1RM. 10 min. cap.
- #180.5
2) 4x5 Push Press *Heaviest possible. Rest 90 seconds.
- 140.5, 155, 155,160.5F
3) Back Squat* 2x5 @ 70%, 2x3 @ 80%, ME @ 90%. Rest as needed.
- 205 @ 70%
- 226 @ 80%
- 266 x6 @90%
Conditioning:
AMRAP 12:
- 7 Ring Dips
- 14 Pullups
- 21 DU’s
- Rounds Completed: 5 + 6 Pullups
Row 500m:
- Time Completed: 1:52
2xME Plank: *With #90 on your back.
- 37 seconds.
- 34 seconds.
The Outlaw Way.
Wooooah, buddy. Push Press 1RM established, and I couldn’t be happier.
WOD was alright.. I suck at ring dips, haven’t done pullups in a while, and the DU’s.. Pssh, cake.
I threw the row in for the hell of it, just to see how fast I can do 500m. Originally, I wanted to do 1k for time, but around 350m, my quads started to cramp.. So yeah hah. And those planks.. Definitely a lot harder than I thought.
All in all, fun day. OH, MHP’s X-Fit pre-workout? Not that bad. But then again, I haven’t used stims in 2-3 months time, so we’ll see how it works down the road.
Food Log:
Under 3k calories..? And under 200g of carbs?! Say whaaaaaaaaaat?!
What.
EDIT* Meal 3 never happened, so the total macros are:
Calories: 2,796
Carbs: 185g
Protein: 176g
Fat: 148g
©robJAR
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