10 weeks out, Day 1 and 2, bench press and squats and a great suggestion from a fellow lifter

I totally forgot to write in my training diary yesterday.  I figured that would happen since I started training in the morning.  Anyways, nothing interesting happened yesterday.  It was just a 'doing work' kind of session.  This week was planned to be a slight volume deload so I cut my bench press work sets short by two sets.  I still hit my accessory work pretty hard though.

Today, I aborted my plans for the morning session.  I didn't get my usual amount of sleep and just couldn't get things going so I went back to bed.  The extra two hours of sleep helped and I felt pretty good for this evening's session.  Since I was reducing volume a bit, I decided to try some low bar squat work to see how my left elbow felt.  I was pretty happy that it wasn't irritated by the four sets of low bar squats.  I finished up with a couple more sets of high bar squats at a lighter weight.  My back wasn't feeling that great but I did want to get some extra work for my quads.

I've been tracking my calorie and macro intake on myfitnesspal.com for the past week or so.  I wanted to make sure that my ballpark numbers were actually close to what I was eating.   So far I've been eating between 2400 and 2900 calories a day (according to the site).  My protein intake is allegedly ranging between 160 and 240 grams a day.  My consumption is causing about a pound of bodyweight loss per week.  I've also been getting about 75 minutes of weight training exercise 5-7 times a week.  It feels like I'm hardly eating anything so I can only imagine what my daily calorie intake would be during periods when I'm not consciously trying to lose weight.  I know that if I eat whatever and whenever I want, I manage to gain 5 pounds a month pretty easily.  

A fellow lifter, Linda McFeeters, made a comment on my facebook status today regarding eating that made a lot of sense to me.  I had commented that I will very willingly over-eat pretty much anything.  She suggested eating until 'just full', as if leaving a few reps in the tank.  What a brilliant comparison.  For all the years I've been strength training with an eye towards building my powerlifting total, leaving reps in the tank rather than training to failure has been a staple training concept.  It's kept me relatively injury free and has allowed me to make continual progress.  While my training has gone well, over that same period, I have struggled with achieving the kind of body composition that would best serve my strength goals.  It's a little mind boggling to me that I wasn't able to apply the same strategy to my eating that I do to my lifting.

Obviously with eating the "RPE" scale would be reversed, that is you'd want to end each meal with a lower RPE as that would signify leaving room in the stomach.  I will be curious to see if treating each meal as a 'set' will make it easier for me to eat in a mindful manner.


bench press:  all reps paused, 135x5, 135x5, 185x5, 225x5, 255x5, add wrist wraps, 285x5, 285x5, 285x4, 285x4

incline dumbbell press:  80x5, 90x5, 100x10, 100x8

lateral raise/rear delt raise superset:  27.5x10/27.5x10 x 3 sets

hammer curls:  50x6x3 sets

rope pushdowns:  60x12, 60x8, 60x8


squats:  135x5, 135x5, 225x5, 295x5. add belt, low bar, 335x5, 385x3, 405x3, 405x3, high bar, 335x5, 335x5

leg extensions:  140x10x3 sets

abductor:  110x12x3 sets

adductor:  110x12x2 sets

Hoist crunch machine:  70x10, 70x10, 70x8

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