[sombo05]

Wed 2/20

Trying to dial in my diet. Here's my intake for ~24 hrs. Comments appreciated.

Dinner
8oz steak, med. rare
1/2 lbs asparagus, "fried" in olive oil
2 beers, Sam Smith Imperial Stout

Breakfast
2/3 C oatmeal
1 pkt instant oatmeal (Maple syrup)
2 tbsp flax
1 scoop ON Whey

"Lunch"
2 C mixed veg., stir fried
4 eggs, scrambled into veg

PWO
1 pint lowfat milk

Dinner tonight
1 chk breast
2 C broccoli



Wed workout

Snatch Pull unders
bar (20)/5 x 3 sets
30/3 x 3 sets

PP
70/5 x 2 sets
90/5 x 4 sets

Single arm Db BOR
30lbs/10
35lbs/10
40lbs/10
45lbs/10 x 2 sets

Step Ups
50/10
60/10
70/10 x 2 sets

Snatch Grip OHP
40/10 x 2 sets

Clean Pulls
120/8 x 3 sets

[enright3060]

Originally Posted by sombo05

Wed 2/20

Trying to dial in my diet. Here's my intake for ~24 hrs. Comments appreciated.


2 beers, Sam Smith Imperial Stout

I approve of the beer. Sam Smith makes fantastic beer.

[sombo05]

Originally Posted by enright3060

I approve of the beer. Sam Smith makes fantastic beer.

I knew that you would. If I'm a beer snob: so be it.

Thurs 2/21

Power Snatch
50/5
70/5 x 4 sets

High Hang Power Snatch
(working on staying flat footed longer)
70/5 x 2 sets

Deadlift
50/5
100/5
150/5
170/3
195/5

SOHP
40/10
45/10
50/10 x 3 sets

[Donut62]

When you deadlift, do you basically do it out of your clean form or do you use more a typical powerlifting/strongman form with the neutral back and straighter legs?

[sombo05]

Originally Posted by Donut62

When you deadlift, do you basically do it out of your clean form or do you use more a typical powerlifting/strongman form with the neutral back and straighter legs?

I try to use the Rippetoe recommended form which feels just slightly higher than my clean stance.

[sombo05]

Mon 2/25

BNPP
70/5
95/5 x 4 sets

SQ
60/8 x 2 sets
100/10 x 4 sets

Trying the Rippetoe "athletic squat" which feels hella wide (stance). Some soreness in the adductors but more so in the hamstrings which tells me this style is more similar to a good morning than a traditional high bar SQ. This seems counter-productive to me since the hamstrings are not the main hip or knee joint extensors. I should also add that I squatted to a box just below parallel since I do not have the kinesthetic feel for the proper depth for this style. First two sets at 100kg were paused for a 1 count on the box.

Pull Ups
band assisted
10 x 3 sets

[sombo05]

Tues 2/26

Drop Snatch
50/5 x 2 sets
70/3
80/3 x 2 sets
70/3 x 3 sets

Hang Power Snatch
60/3 x 10 sets

Snatch Pulls (feet on 4" box)
90/5 x 5 sets

Split Squats (Bulgarian)
bw/10 x 3 sets

[sombo05]

Wed 2/27

Jerks
60/5
80/3 x 2 sets
85/3 x 4 sets

FSQ
80/8
100/10 x 3 sets

Cable push-ups
bw/10 x 3 sets

[sombo05]

Thurs 2/28

Last w/o this week before I head to the Arnold's.

kilos unless otherwise indicated

Pendlay Rows
50/10
70/10
80/10 x 3 sets
might be getting too much momentum from the legs on these

SLDL
70/10 x 4 sets

Dips
bw/10 x 4 sets

[enright3060]

Are you also going to the UFC?