So, first things first, my friends and I decided no more Florida Powerlifting vacation in December…. Instead… We’ll be doing, the AMERICAN OPEN! Weee! So that’s exciting 🙂 Looking forward to seeing a zillion old friends, competing with new friends, and meeting a bunch of new people who I know will be there. Anyway something like 12 weeks to go, so.. hell yes! Lets get strong!
Week 3, Day 4, SSTP Training – American Open
Bench Worked up to a bunch of heavy singles today just because I felt like it. I think I did 50, 55, 58 for my top reps and they were all pretty good! Then I did my real work. 6×6@41K super easy and smooth. Worked on keeping a tight upper back, and a tight booty.
Overhead Press: Good god I suck at this. How can I squat so much and be soooo weak in the arms. HOW?! 6×5@28K … and it was hard 😦
Shish-Kabob Rows: 8 each arm @ 5K (on the bar), 8 each arm @10K, 10 each arm @12.5K, 8 each arm @15K. Fun 🙂
Jumping Pull Ups: 2×3
uhhhh… how the fuck did I forget to eat lunch? That has probably never happened EVER before.
Calories were too low today, but macros were alright. Anyway, dinner rocked.
|All Whites – 100% Liquid Egg Whites, 12 tbsp||100||0||0||20|
|Tomato – Tomato – Jt, 0.25 Large (182 g)||18||2||0||1|
|Onions – Raw, 0.25 cup, chopped||17||4||0||0|
|Avocado – Avocado Half, 0.5 half /75g||65||5||6||1|
|La Fortunitas Corn Tortilla – Corn Tortilla, 2 Tortillas||110||22||2||2|
|Daisy – Sour Cream, 0.5 tbs (30 g)||15||0||1||0|
|Peppers – Sweet, red, raw, 0.13 cup, chopped||5||1||0||0|
|Cheese – Parmesan, grated, 0.75 oz||91||1||6||8|
|Asda – Pasta Dry Uncooked, 50 g||179||38||1||6|
|Cream – Half and half, 0.25 cup||79||3||7||2|
|Broccoli – Raw, 1 cup, chopped||30||6||0||2|
|Baked – Tilapia, 4 oz||140||0||2||28|
|Oil – Olive, 1 tablespoon||119||0||14||0|
|Peaches – Raw, 1 large (2-3/4″ dia) (approx 2-1/2 per lb)||61||15||0||1|
|Triscuit – Cracker, 6 crackers||120||20||4||3|
|Frigo – Mozzarella Cheese Stick – Low Fat, 2 piece||100||0||5||16|
|Optimum Nutrition – Protein, Whey, Chocolate, 2 Level Scoop||240||6||2||48|
|Your Daily Goal||1,700||170||38||170|