Monday 8th October

 

Sleep = 7.5 hours

Got to bed for 22.30 and slept through until alarm at 6.00. Not quite the 8 hours i set myself but happy at a full nights sleep and felt great getting up.

Breakfast

6.20
3 Egg muffins
Apple
10g BCAAs

Couple of hours coaching then 1 hour of shoulder rehab.

10.30
Final portion of leftover chicken chettinad. Cooked this on Thursday - never sure how many days to give things in the fridge after cooking but this is over three days and still tasted good, and no ill effects so far!
200g mixed veg with coconut oil and lemon juice.

Training and Lunch 

1300
Modified an Outlaw WOD  and did it with Plowhead which is always good for my competitive nature!
3 rounds for max reps:
1 minute max HSPUs
1 minute max Front Squats 60kg
1 minute max Chest to ring strict pull ups
Rest 1 minute

HSPUS = 19/13/10
Front Squats = 13/12/13
Pull Ups = 13/9/8

Plowhead beat me by 1 on the HSPUs. Smashed her on the front squats!

Banana
Recovery shake

15.30
Leftover Thai chicken broth

16.15
Egg, banana, almond flour pancake with mixed berries

Worked some back squats during a 20 minute slot in the open gym. Haven't back squatted more than 80kg since doing my shoulders. It's only in the last couple of weeks I've been able to rack a bar on my back properly. Built up to a heavy single high bar back squat.
10 @ 80kg
5 @ 100kg
1 @ 120kg
1 @ 130kg
1 @ 135kg
1 @ 140kg
Stopped there and happy with that. PB is 145kg so no complaints. Bar felt pretty uncomfortable on my back. Not sure if its just in my head and I'm conscious of loading weight through my shoulders or if it's just because I haven't loaded a bar on my back for ages.

1900
Handful of nuts and currants to keep me going. Was going to have a couple of egg muffins but Rosie decided to eat all 4 that we took to the gym!

Tea

21.00
250g Sirloin steak, 250g mixed veg, half a sweet potato and fried onion, garlic, cream and almond sauce.

F&V = 11 (best so far!)
Black Marks =1 (sleep again!)
Total BM = 6