|9/30/2009 1:40:48 AM -
Deadlift & Bench Press- Week 1/Wave 2
Estimated Max- 525lb
2a)BB RDL (3-count pause at bottom)
225(double overhand)x8 x8 (mixed grip)x8
2b)Decline Reverse Crunch
x12 x10 x12
3a)Bulgarian Split Squat w/DBs
3b)Roman Chair Rotations
4)Standing Calf Raise (3 sec pause/3 sec iso at bottom)
Sad to say that the 425x6 actually wasn't that easy. My double overhand grip sucks, so the RDLs were really not easy. I found that the RDL with the 3 count iso really helped me when I first started powerlifting, so I decided to give them a go again. Have to be a little more conscious of the lower back though...didn't feel "great".
Tuesday- Bench Press
1)Bench Press (all paused)
Estimated Max- 299lb
2a)Neutral Grip DB Bench
80x8 x8 x10
2b)Chest Supported DB Row on Decline Bench
100x8 x8 x8 x8
3a)Keiser Cable Curls
3b)Keiser Cable Lateral Raise
Bench is starting to return even more. Cardio is now up to 40 minutes, 6 days per week.
I had my first cheat meal since being back from Europe for a month and it will probably be my last for quite a while. One of my clients is opening a new restaurant, and we got treated very well. It's not easy to turn down that much free, expensive, high quality food. I stuffed myself until I was uncomfortably full and to the point that I felt like my jeans were like a poorly built dam holding back a huge flood.
I have to say though, my mindset feels like it's really in the right place for the competition though. I actually was somewhat upset that I knew I'd have to go off of my diet. And I really haven't found myself craving any junk food in these last few weeks. Here and there, yes...but certainly nothing where I've felt like I was "about to snap". Of course, give me a few months and we'll see how I feel.
Back to dieting.
Warm apple crumble...mmmm,