Monday (3-10-2014)
deadlift 135x10, 225x5, 315x2, 345x5,3,2
press 65x10, 95x5, 105x2, 115x5,3,2
chin-up +45 3x5, +0x5

Tuesday
squat 135x10, 185x5, 225x2, 255x5,3,2
bench 95x10, 135x5, 185x2, 205x5,3,2
pendlay row 135x10, 175x5,3,2
barbell thrusters 95 2x5, 85 2x5, 75 2x5

Wednesday
power clean 135 2x3, 150 5x3
push press 125 2x3, 140 5x3
pull-up 3x8

Friday
squat 135x5, 185x3, 225 2x5
deadlift 135x5, 225x3, 315 2x5
press 75x5, 95x3, 105 2x5
bench 95x5, 135x3, 185 2x5
pendlay row 135x5, 165 2x5
chin-up +25 3x5

Weight (Today): 180 lb

Notes:  Full week theoretically in nutritional ketosis, pulling back a lot on volume.  Going to try and get down to 3 days this week, with sub-45-minute times in the gym at each.  Quality over quantity, plus eating lighter with an ~80-15-5 fat-protein-carb ratio.  This actually means a pretty drastic reduction in protein for me, but I was eating so much of it (~200-300g/day) that there was basically no way I wasn't using it for fuel through gluconeogenesis.  In practice, this works out to about a pound of meat a day and as much fat as I can stand (surprisingly hard to eat more than 200g/day), plus green leafy vegetables and tea.

Posted by: leoncaruthers at 09:09 AM | No Comments | Add Comment
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