Feeling great today. I had a little more carbs then yesterday. I'm trying out a refill day. I average about 100 grams of carbs a day, up to 150 in heavy training days. Most of them are consumed right before, during and right after training. I've got this system down. Now its time to make small tweaks. I had probably 200grams of carbs yesterday to see if It would help with glycogen stores. I also want to see how i perform through out the week from it. More on this as it unfolds.
Today I incorporated some Close Chain power movements. I am trying to slow incorporate power again, based on how the left ankle responds. Today I did some load n Lifts. Athletes' Performance gave this to me as home work, for my rehab. Its essentially a Squat to explosive calf raise, against a wall.
Foam Roll
Stretch
Movement prep
Load n Lift 2 x 10
Get mills with Barbell 45 x 1 Get up/5 Wind Mills at top 65x 1/3 75 x 1/4
A1. Front Squat Bar x 5 135 x 5 155 x 5 175 x 5 185 x 5
A2. T Spine Bench Extension - 5x5 second holds done before every FS set.
A3. Goblet Squat with 25 pound DB 1x15 second hold done before first 3 FS Sets
A4. Pavel Loaded Hip Stretch - 1 x 10 second hold done 1 minute before last 4 FS Sets. Video of this to come
B1. Pull up BW x 3 25 x 3 45 x 3 55 x 3, 3 45 x 3
B2. BodySaw 10 , 10 , Push Up style 6 - way harder
C1. Single Leg Squats to parallel - 5/5, 5/5, 5/5 with 10 pound DBs
C2. SL Row 55x6 70 x 6 , 6
C3. Stir the Pot 10 circles (5 clock wise 5 counter close wise), 12, 14
Conditioning pushed to tomorrow.
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