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.

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Tuesday's lower body session was tough. There was just in general a lot of work being performed. Overall I felt really good and had no problem hitting any of the weights I had wanted. It was my first day back to deadlifting heavy since the IPA meet, and I already feel like the rest is helping my deadlift as I hit a PR the first week of training it back. So more rest and less frequent pulling is definitely in my future. I also got a rep PR on front squats (even from last week), and then hit up some higher volume accessory work for the quads, glutes, and hamstrings. Rough, but really fun training session.

Nutrition

On my lower body days I will be having high carb days...really high carb days. My goal on these days are to limit my fat intake to a pretty low levels so that I can get in ample carbs to fuel these sessions, as they are usually the hardest and fairly high volume. I am still trying to keep majority of my carb sources around the training window, but for the shear amount of carbs that I have to consume, I have to start eating carbs late morning to get them all in. This is giving me ample energy going into each session. Protein is still pretty moderate. I'm trying to keep most of my carb sources "clean" on these days, but I almost have to have some sweets or "dirty" sources just so I can get the food down. This day was HARD to finish dinner for me.

Calories - 2435
Fat - 35 grams
Carbs - 360 grams
Protein - 170 grams

Meal 1
1 Scoop of NutraBio Protein
6 grams of EFAs

Meal 2
3/4 Cup of Egg Whites
Handful of Spinach
1 Slice of Cinnamon Raisin Ezekiel Bread
1/2 Cup of Oatmeal (dry measure)

Meal 3
1 Medium Sweet Potato
1 Low Carb Wrap
4oz Grilled Ham

Meal 4
3/4 Cup of Oatmeal (dry measure)
1/2 Scoop of NutraBio Protein
1/2 Cup of Frozen Berries
1 Scoop of NutraBio PRE

Intra
2 Scoops (50g) NutraBio Super Carb (Highly Branched Cyclic Dextrin)
20g NutraBio EAA/BCAA Complex

Meal 5
1 Scoop of NutraBio Whey Protein Isolate
1/2 Scoop of NutraBio Micellar Casein
1/3 Scoop of NutraBio Hydrolyzed Whey Protein
3g of NutraBio Leucine
1 Scoop of NutraBio CGT-Max

Meal 6
1 Mini Bagel
2oz of Grilled Ham
5 Cups of Hashbrowns with Ketchup
2 Cups of Fruit Loops

[youtube=https://www.youtube.com/watch?v=c1w_77Z80TY]

Items Used in this Training Session
EZ Loaders
Chains
Box Squat
Monster Mini Band
SS Yoke Bar
Econo Core Blaster

Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15

A1) Duffalo Bar Speed Box Squats vs 3 Chains/Side
55x10
55x5 - add chains
105x3
125x2
145x2
165x2
185x12x2

B1) Sumo Speed Deadlifts vs 6 Chains
135x5
135x5 - add chains
185x3
225x2
245x1
280x7x1
335x3
385x3
405x3
425x3
460x3 - PR

C1) Front Squat
145x5
195x3
215x3
245x10 - PR

D1) SSB Strip the Rack Squats (Forward)
sets of 8 up to a top set of 8

E1) Lateral Step Ups
3x10 per leg

F1) Ukrainian Deadlift
3x15

G1) Reverse Hyper
4x20

H1) Landmine Twists
3x15 per side