Summary 19JAN2013 to 18FEB2013
BW = 187 on 18JAN2013
BW = 184 on 18FEB2013
Not a great month while I didn't stall at all almost all of my lift days felt like a struggle, didn't set any rep records or 1RM's:
military press - 115 x 10
deadlift - 300 x 5, 320 x 3
bench press 225 x 5
squat - 215 x 5, 225 x 5
Very consistent this month I ran a 7:36 mile without much effort by the 3rd week.
Plans for the next month or 2:
Diet - Continue on Carb Nite Solution - until I get to 10% BF right now I'm probably still in the 13-15% range
Training - Going to switch from 5/3/1 to the Shockwave Protocol, I was all fired up about doing a PL competition but since I never ended up doing it (various bad excuses) I'm going to switch gears for the next month or 2, been doing 5/3/1 since mid-September this time around only had to redo my DL numbers once.
Running - I will maintain what I've been doing as I've been getting good results, not sure if at this point I should try to keep increasing my speed/mile or work on maintaining speed over the long run, while increasing speed is more fun, I know in my mind I need to work on maintaining speed an not run a 7:30 1st mile and a 10:00 second mile!!!@#!#!@ FOCUS!!
Warmups - Need to trim these down a bit, it was getting to the point of 15+ minutes when I kept adding stuff, going to stick to 10 minutes or less! I know when I train at 5 AM I to loosen up more, I just need to find a good balance.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."