Sun 15/10: Squat
Food yesterday: 2388 kcal
Activity yesterday: 9.8k steps
Sleep last night: 8 hrs 59 mins – 52 mins awake
AM BW: 73.9kg (-0.9kg from yesterday)
Low Bar Back Squat:
2×5 @ 20kg
1×5 @ 50kg
1×5 @ 70kg
— Belt on (5th hole) —
1×5 @ 90kg
1×2 @ 110kg was supposed to be a triple
1xF @ 130kg Gah
1xF @ 125kg FFS
3×2 @ 120kg
Narrow Stance High Bar Back Squat:
3×10 @ 80kg (beltless)
Weighted Step Ups:
3×10 / side @ 50lbs (25lb dumbbells)
Work sets, including fails:
So for the past few days I’ve just been trying to hit my protein target but reduce carbs/fat from what I had been eating before we went overseas. I was aiming for about 2500-2600kcal. Unfortunately I was lazy and just relied on the calorie number that MFP spat out (it showed 2550kcal yesterday) but if I actually add up the macros it was a couple of hundred calories lower. Seeing as I’ve dropped 1.7kg in 3 days, I’ve definitely been in a bigger deficit than I intended and lost too much too quick. Anyway, turned Avatar on to fast fat loss this morning and got some macros to aim for – 305C / 197P / 74F for 2674 calories. It wants me to lose 0.9kg a week, which would get me back to around 70kg or so if I manage to do it for 4 weeks straight. Definitely don’t want to go any longer than that. Going to attempt it with no more than one cardio session a week (other than walking). Then I’ll start bulking again at a more realistic pace.
Felt like shit this morning, probably partly due to the weight loss. Mentally and physically not in a great place to train, but gotta be done.
Session notes:
– Low bar squats sucked. I really shouldn’t have even gone for the 130kg but I squatted it for singles a few weeks ago, figured I might be able to get doubles now. Maybe I could have if I’d kept eating for performance. Anyway, failed it, then basically gave up on 125kg in the hole and didn’t even try – think it had me beat psychologically before I even started. Dropped back to 120kg and did doubles there, and they were freaking tough. Even with long breaks. And without quite hitting depth. And especially when the bar got forward. FFS.
– The high bar squats were a pleasant surprise after that. Added 5kg to the weight I did for 10s last session, didn’t hurt my neck like last time (thanks to ithryn’s thread elsewhere, I racked it a little lower). Was supposed to be descending sets but the first one was not challenging enough so I did sets across instead. Definitely need to add maybe 10-15kg for the top set next time especially if I’m in better shape nutritionally.
– I don’t think step ups do much except pump some blood into the legs and help with conditioning. As if they weren’t tired already 🙂
– I was due a shitty workout, but even this wasn’t that bad in the end and at least it’s explainable. Took 1hr 15 mins all up.
Sadly, holidays are over and it’s back to the work grind tomorrow. At least my sleep debt is wiped out, for now…. Have a great day people of the interwebs!