Thursday, February 2, 2012

Thursday Deads & Assistance Work... & the Return of Strength

10 reps @ 60 kgs
8 reps @ 100 kgs
6 reps @ 140 kgs
3 reps @ 180 kgs
1 reps @ 220 kgs equal to best effort
1 reps @ 210 kgs
1 reps @ 200 kgs
3 reps @ 180 kgs

Kroc Rows
left 6 reps @ 70 kgs
right 6 reps @ 70 kgs
left 4 reps @ 70 kgs
right 4 reps @ 70 kgs
left 5 reps @ 65 kgs
right 4 reps @ 65 kgs ...just

Lateral Pulldowns
9 reps @ 90 kgs
6 reps @ 90 kgs
5 reps @ 85 kgs
6 reps @ 80 kgs

Well that's pretty good, I reckon.

My strength appears to have returned to the level it was at late last year, before I'd dialled in my diet and really started to cut.

Maintaining Calorie Deficit + T-bones + Jack3d = Total Strength Recovery!

I had been maintaining weight at 135 - 136 kgs before my gastro attack last week, during which I dropped to 134 and was out of action for 4 freaking days. Once it passed I had a hell of a re-feed and ballooned back up to 136.5, but reigned it back in again by following the plan.

This week diet returned to normal with 2 minor variations; I've had a big juicy T-bone steak for dinner the last 2 nights in a row, and over the weekend I made a delicious fruit cake.

As always, 2 litres of whole milk is consumed each day - this is key. A small handful of nuts or a small slice of home made fruit cake accompanies this, and sometimes I will have a bowl of mixed berries before or after dinner. This is pretty standard fare for me; if not fruit cake, some other small and infrequent sweet food keeps me focussed, be it an apple, banana, or some chocolate buttons, etc etc.

And I have no doubt at all that the Jack3d is working for me. Had loads of energy and drive tonight, and wanted to triple every dead (reality prevented me from doing this of course, but the will was there).

All in all, very happy with tonight's efforts and I'm looking forward to pulling 230 very soon!!

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