5.1.19

Energy: 5 (mental energy low) 8 (physical energy high)

Soreness: 4 – Hamstrings, Glutes

Sleep: 7hr 30min +Sleep Quality: 8

Motivation: 8

Training Quality: 9 – Felt really drained from a long day at work, lots of talking and listening and learning, was stoked to get into the gym and get after it and ended up having a great session despite feeling emotionally wiped. Also really feeling the increase in overall energy after a few days back to some sort of semblance of normal macros.

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 5 DL @ 5111 x5, rest as needed
*start light and build by feel- focus on staying balanced on both feet throughout and reaching back with hips during eccentric

Loads=95/105/115/120/125, this felt crazy better over last week. I think maybe I was doing more of an RDL last week. Either way, the increase in weight was good, hip hinge felt good and lots of power driving through both legs. No R. hip/leg/foot pain.
B. 10 back rack rear foot elevated split squats ea. x4, rest as needed
*add weight by feel- keep torso upright

Loads = 55/60/65/70 I was not going to go up in weight this week. Last weeks’ weights “felt” so hard to me I was sure that the increase in reps was going to be hard enough with the same weights. After the first set I was like, nope that felt easy so kept increasing from there. The last weight was tough/challenging but ultimately was able to keep them good quality and glad I increased weights on this.
+
3×10 sec. Row @ 100%- establish max watts = 320/337/330 – Not sure why but I felt like I struggled to be fast getting the watts up, like by the time they were high the 10s was up. I guess realizing I rarely sprint on the rower. I played with it a bit during the 15s sets following and was able to get a better rhythm.
+
For as long as possible (cap at 20 sets)
15 sec. Row @ 80% max watts = 270watts (80%)
*Rest 1 min
**continue until you are unable to hit the wattage

Did 20 sets. Think I may have been able to get a little higher on the test rounds. I was able to keep somewhere between 270 and 290 most rounds and sometimes was getting pulls up over 300. Was tired but not exhausted, felt like I could have kept going, less tired than the AB version of this last week.
+
15-20 min cooldown on C2bike

Did 8500m total at 2:16 pace, 19min total.