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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comMonday 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
