Woke up today at 175.8 and took in 2800 cals on my off day yesterday. Did 300 cals of steady state cardio on incumbent bike.
Felt pretty rough as far as the "psoas" pain, which, after researching, I now believe is actually costcochondritis. However, I woke up today feeling a little better. I went out to the garage for my AM session and had a pretty good one.
AM: Front squats cluster sets 4x4-3-3. 165, 170(up five pounds from last week) 170, 170. My control and ability to create tension under the load was much better than last week. I believe that widening my stance just a bit has allowed me to sit deeper in the hole without leaning forward and placing tension on my back. I usually do not like to go atg, due to tension being taken off of the quads, but I just felt the urge today. Made sure to pause at the bottom so as not to use the stretch reflex though.
Barbell curl: 3 clusters 3-3-3 65, 70, 70 (up five lbs from last week, but the last rep was not of my usual form.).
Quad and bi workout this evening was sick!
Activation sets leg extensions 3x12 100 100 90
Front squats atg 3-01-0 165x10, 170x10,170x9, 170x8, 165x10
Tri sets: banded hack squat: sled +50 2x8 and sled +25 2x8> leg press feet low on platform sled+280 3x8 and sled+330 cs6 set(basically 6 sets of 6-10 crammed into one with rest pause in between)> Leg press feet midway on platform 3x12 sled + 280.
Biceps spider curl 30 degrees for activation 3x12 10,15,15
Preacher 5x8-10 45x 10, 50x9, 50x8, 45x8, 40x10
Tri sets: high cable curl 1x8 22.5+sled, 3x6 s+25> Incline db curl 1 sec pause in lenghtened position 20's 5,6,5,6 (nosx last set) > db hammer curl w/ radial flexion 3x12, 15's.
Occlusion work at beginning of workout: ham curls, occluded for 2 min.
3 sets occlued tricep pushdowns at end
2x12 hanging leg raises 2x 20sec paloff press with red band.
Pumps were great, but the bloat was still present from last nights watermelon (bloats me for a couple days). Could still see obliques and abs etc. It is always a psychological boost when I can pose before a workout and see good lines. The only thing that I do not like about a great pump on leg day is the fact that I lose most of the definition in my legs. It's always cool to see veins on the legs though.
Ara is contributing to the pump, I believe.
I have decided to up my macros on work days to 270P 290c(with the extra 20 carbs going on top of my intra) and 62F. My weight fluctuates up too much for my taste when I go this high, but the baseline has only gone up ~.3 lbs since I started ara/bmp. Hopefully, with the volume that I am doing and with ara/bmp the majority of weight gain will be mass and not fat from upping my cals.
This is the last week of Pakulski's Lactic acid program. I may take a couple of days off to deload after this week. Not sure what program I am going to run next, but It will not be too different, and I will still include quite a bit of lactic acid training in the evening session while still incorporating strength sessions in the AM.