Relentless Minnesota, despite some of the trials, had an awesome result in the end. A PR squat at 123, a PR deadlift at 123 and an all-time PR total of 1122! Now, I am moving on to Physique prep training and dieting. First show is Junior Nationals June 12 & 13. These 10 weeks will continue to focus on my weak points (shoulders, quads and some more separated hamstrings) as well as groove my raw bench work a bit. Amit Sapir is doing my diet and nutritional needs this year. Training details will be laid out as we go. If you have any questions regarding diet, training, programming, and more, just send me a question!
So last week Wednesday I was given a cheat meal. First one in several weeks. Filled back up a bit, then we'll push hard for the next 2 and then it's cruise to the show. So Wednesday I was instructed to have at least 300 grams of carbs. Most would come in a 2 hour window at night. I took the kids out to eat and we got pancakes. I always forget how filling pancakes are! Barely got through all 3 of them.
Then it was:
A bowl of cereal
Pretzels
Rice Cakes
2 servings Ben & Jerry's ice cream
1/2 sweet potato
2 cookies
.... and I think there were a few other things, but I don't remember
Came out right about 300. Well, Amit said I didn't enough. Dammit! Hate when that happens. Took pics the next morning, wasn't full enough, so added some intra and post workout carbs. By the evening, he was happy with where I was sitting. So back to normal after that.
The day after refeed meal was leg day. So... this ensued.
LEGS- Thursday
Leg Press (close stance)- work up to heavy 8, then rest pause for 40 reps
Leg press (little wider) - rest pause for 50 reps
Leg Press (wide stance) - rest pause for 20 reps
Stiff DB Deads - 4x15
Leg Extensions (3 sec eccentric) - 4 sets of 4-5 reps
Hamstring Curls (3 sec eccentric) - 4 sets of 4-5 reps
Box Squats (above parallel) - 2x20
Elevated lunges1.5's - 5x5
Really good session. Really good pump. Lots of good work and back to the diet grind. I would have more progress pics but my phone got smashed over the weekend. :/
Post- refeed meal
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