Training Log & Nutrition Summary: Week of May 20th, 2012 (NEW DEADLIFT P.R. + VIDEO)

[Rachelle Lowder]

**Posting for this last week was a bit delayed because I was waiting for my coach to edit my deadlifting video which is below. =)

Sunday, 20th:

- Rest

Monday, 21st:

- Deadlifts:

• 185lbs for 5 reps

• 215lbs for 5x4 w/a 2 minute rest between sets

Tuesday, 22nd:

- 7:00AM

• Sprints on a 5.5% incline @ 8.5mph for 10 minutes: 30 seconds on 30 seconds off

- 5:30PM

• 20 snatches per arm w/the 35

- 8 Sets of 8 Each w/a 30 second rest between sets

• Double KB Front Squats with the 35s
• Ring Rows
• Ring Pushups for 4 sets
• Hindu Pushups for 4 sets

* Foam Rolling on quads for a few minutes

Wednesday, 23rd:

- Deadlifts:

• 190lbs for 5 reps

• 220lbs for 5x4

Thursday, 24th:

- 9:15AM

• Sprints on a 6% incline @ 8mph for 12min: 30 seconds on 30 seconds off

- 5:30PM

- 8 Sets of 8 Each w/a 30 second rest between sets

• Double KB Front Squats with the 35s
• Ring Pushups for 5 rounds
• Hindu Pushups for 3 rounds
• Ring Rows

* Did some rolling with a PVC pipe on the calves, hamstrings & quads (the dense foam roller wasn't enough for my quads anymore)

Friday, 25th:

- Deadlifts:

• 195lbs for 5 reps
• 225lbs for 3
• 250lbs for 2 (I was barely able to do 1 rep last Fall)
• 275lbs for 1 (A new badass PR!!!)

Saturday, 26th:

- Sprints @ 7.5mph on a 10%incline for 10 minutes: 30 seconds on 30 seconds off

(Gym was closed due to the rank testing in Boise)

NUTRITION SUMMARY:

    Had a few slices of pizza on Monday. Aside from some tortilla chips and a few corn tortillas for tacos (I get the extra thin ones which contain almost the same amount of carbs in 4 shells than you'd get in 2 regular small shells), the rest of the week went well. Had some fried fish sticks and tots last night with an alcoholic beverage. Noticed the inflammation from that this morning. Went to Five Guys today after my son's rank test in Taekwondo and got a double bacon burger with everything, a Diet Coke and had some fries. This week was a little sloppier than normal and what I'd like. But even so, my weight has dropped a bit.

    Despite my extra activity, my appetite has lessened this last week. I would have expected the opposite, but apparently, it's not uncommon. My workouts aren't suffering, so I'm not worried.