Training - Week 4 (85%)

This was my heaviest week.  It went alright.  I wasn't beat up or tired it just didn't go well.  I'm guessing some stress and lack of sleep were part of the issue.  It certainly hasn't been a lack of food intake.  I tipped the scale at 287.5lbs today so my calories are just fine for energy.

Oddly, I'm not getting fatter.  I could stand to lean up a bit, but I'm definitely beach ready.

Monday - Squat

Monday was my best day as far as PR Sets and just feeling good.

  • SSB Box Squat: 225x3/250x1/275x11
  • Metabolic Circuit
  • Push-ups: 5x10
  • Pull-ups: 5x5
  • SSB GM's: 5x5
  • Neck/Curls

Wednesday - Bench

My shoulder didn't hurt or even bother me.  It just felt weak.

  • FBB Bench: 155x3/170x1/185x3
  • Metabolic Circuit
  • KB Row: 5x10
  • Pushdowns: 5x15 (because of shoulder)
  • CS Lateral Raises: 5x15
  • Ab Rollouts (not good for the hernias)/Curls/Neck

Thursday - Deadlift 

Did this workout early because I went to Wendler's this weekend and he didn't know if his body would allow him to train.

  • Trap Bar: 260x3/280x1/300x1/320x5
  • Metabolic Circuit
  • FBB Press: 5x10
  • Pull-ups: 10x5 (done with Trap Bar and Press)
  • CS Lateral Raise: 5x15

We did end up training every day this weekend.

  • Friday - Upper fluff and puff
  • Saturday - 1/2 mile Prowler and another Upper fluff and puff
  • Sunday - 1/2 mile Prowler

Even though I didn't "perform" well with my PR Sets I put together a solid week of training.  I'm not upset with things.  If I want to have good PR weeks I may have to adjust things.

Another important point is that I'm in the process of redefining "strong" for me.  If you read my stuff you know I'm quite a battered piece of machinery.  I can't define "strong" just with setting Rep PR's.  I think I'll sell myself short.

I need to find some way to have a list of things that I can check off.  Maybe set some rep goals to hit in a workout to determine "success" or not?  Almost like a challenge.  I won't do this every workout.  My initial thought is maybe have a "Challenge Week" instead of a PR Week.

I think I'd still shoot to get some PR's with my Main Lifts.  The difference would be creating different total body challenges that consist of strength endurance and conditioning.

Anyway, I'll play with this as I go along in this cycle.

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