UPPER BACK/CARDIO/FLEXIBILITY

Time: ??. Weight: 208 (also 208 at the gym scale--wtf, it was 3# lighter last time!). Normally this is my Oly day, but I have a test day ("skills evaluation") on Wednesday and my hip was acting up, so I skipped it.

  Having serious doubts about going 198 in the Nov meet. (1) Diet isn't working. (2) I don't think its best for me in the long run. (3) I haven't changed my body composition in the past year, including overall body weight. I can't let this continue indefinitely.

  I'm considering seeing if I can bloat up to 242. That'd be fun.

▼ Upper back

• Pull-ups BWx5, BWx17, +25x8, +45x5x2, +45x4

Almost a PR on BW reps. Missed last rep half way. Same for fifth rep of last set with 45.

• Shrugs 315x15, 365x12, 405x4+11

Started double overhand for reps. On the 405 set, I knew I wasn't going to be able to grip double overhand any more after the fourth rep, so I just grabbed it normal and repped out the set.

• Cable row w/ articulating lower back 200x12, 240x10, 300x8, 260x10

• Single-arm deadlift 155x1, 198x1

This was just a diversion. You do a sumo deadlift with overhand grip with only one hand (no hook or chalk).

  Danny and I were talking about this throughout the workout today. Early in the workout, some guy was doing clean & presses with 155 so we both tried it. Then towards the end, some guy was doing deadlifts with 90kg. We decided to try it again. All were easy. I could def. get 225, not sure what my limit is on this.

▼ Flexibility

• Hamstrings

Sometimes I do something right on squats or good mornings and my hamstrings are nice and tight the day after. Today was one of those days.

• Hip flexors

Double up left leg.

• Seated illiotibial

• Seated groin

• Foam roller

• Cardio - bike 130-135 bpm x 20 mins

Danny: "It might be best for this meet, but this meet is nothing. You have to think about the long term." Also, "You need to gain 30-40 pounds."