Thursday 15 May

A. Front squat, 1-1-1-1-1-1 adding each set so that last is heavy but fast for the day; :60-2:00 rest, only take what's needed to change plates, get focused, and make the lift
B. Push press, 2-2-2-2-2; 2:00 rest
+
10:00 @ 80%:
4 strict pull-ups
4 strict ring dips
50m Farmer's walk, heavy
+
5 sets:
:15 AirDyne @ 99%
2:15 rest

A. 155, 185, 205, 225, 235, 245
B. 105, 125, 135, 145, 150(1) - 145 might be a PR for 2
+
4 rounds + 1 pull-up (FW @ 70/hand)
+
complete

Finally!  Felt really good going into a Thursday training day (for the first time since starting my new programming).  Front squats felt great; 245 only slowed down a little bit but was still pretty fast (and MUCH faster than the singles at 235 have been the past 2 weeks).  Push press felt SO much better than last week; should have been able to get the second rep at 150, don't really know what happened there.  Only did the first set of pull-ups unbroken, the second set was 2/1/1 and the remainder were all singles (all pronated grip).  All ring dips were fast singles, but I don't think I'd ever done a strict ring dip before today.  All FW unbroken; 70/hand wasn't really heavy until the 4th round.  AD sprints felt good; monitor was reading 99rpm within 0:07-0:09 and held on.  Didn't get nauseous until after the 5th one this week!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 573 g	493	115g	0g	9g	0mg	315mg	24g	17g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 51 g	82	4g	7g	1g	0mg	4mg	0g	3g
Snack
Strawberries - Raw, 157 g	50	12g	0g	1g	0mg	2mg	7g	3g
TOTAL:	2,104	248g	44g	170g	1,480mg	1,704mg	34g	27g