I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.

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Monday evening called for another mini session. Just some more fluff like work to get some blood into the areas that were worked on Sunday and continue to bring up certain areas (staying tight and triceps). Again, nothing was even remotely heavy or challenging, just good solid work.

Grip work was really good. I absolutely hate Fat Grip/Axle work, but it's paid off pretty well for me. I think my hands are finally becoming a bit stronger, certainly way stronger than they were before I reached out to JL Holdsworth and Steve Goggins. I hope to one day make my grip a strength. It's just one of those things that I knows take time. In the big picture, I've been training for a better part of 13 years, but only training my grip for maybe a year. So a lot of catch up to do I suppose, but it's just one of those things I've got to be patient with.

Nutrition

I've finally started cracking back down on my nutrition now that I've had basically 2 weeks to kind of enjoy the foods I had missed. Over the next few logs I'm going to write down everything I ate for the day and my basic break down.

For these mini session days (twice per week), I will be having carbs, but only around "training times" to optimize the glycogen storage and recovery process. On these days, my planned macro breakdown is as follows:

Calories - 1830
Fat - 50 grams
Carbs - 145 grams
Protein - 200 grams

Meal 1
1.5 scoops of NutraBio Protein
6 grams of EFAs

Meal 2
Protein Bar (I was in a pinch, so this is not typical but fit my planned macros)

Meal 3
1 Egg
3/4 Cup of Egg Whites
1.5 oz of cubed steak
1/2 Bag of Mixed Veggies

Meal 4
1/2 Cup of Oatmeal (dry measure)
1 Scoop of NutraBio Protein
1/2 Cup of Frozen Berries

Intra
3 grams of BCAA

Meal 5
1 Scoop of NutraBio Protein

Meal 6
2 Medium Baked Potatoes
8oz of Lean Pot Roast
1 Mini Bagel
1/2 TBSP of Natural Peanut Butter

Items Used in this Training Session
Mini Bands
El Gordo Bar

A1) Chaos Close Grip Bench Press
5x20

B1) Lateral Raises
5x20

C1) Cable Rope Pressdowns
5x20

D1) DOH Axle Rack Pull
225x2
205x6
180 x Max Time

E1) Axle Coan Deadlift
95 x 30 sec per hand

F1) Sledge Hammer Lever Work
3x5 each direction per arm