Week 19 – SL5x5.54A / FL.3

Extremely exhausting workout.  Didn’t drink much water for the day and didn’t get any food in before the workout.  Squats were pretty difficult, but pointing toes out more helped engage posterior chain, glutes and hamstrings.  Bench press was difficult.  Applying the PL arch helped a bit, but I didn’t feel very strong with performing the reps.  Decided to force deload on the rows and drop it down to 135 to try and maintain good form.  Missing a workout definitely has its toll.  You would think that you’d be better rested and recovered, but I feel as though it actually hinders performance.

Squats:

2 x 5 x Bar
5 x 135
5 x 155
3 x 175
2 x 195
3 x 5 x 215

Bench:

2 x 5 x Bar
5 x 95
3 x 115
5/3/4 x 145

Rows:

3 x 5 x 135

Accessories:

4/3/1.5 x BW Pull-ups
Core level 2
8 min. HIIT

Food Log

Meal #1 – 9:15 AM
1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein
40g Pro
59g Carb
4.5g Fat
490 calories

Meal #2 – 11:34 AM
Chobani Greek yogurt + Protein bar
33g Pro
42g Carb
12g Fat
380 calories

Meal #3 – 1:09 PM
Half plate rice + 6 oz Morton’s steak
36g Carb
24g Pro
4g Fat
310 Calories

Meal #4 – 7:00 PM
Tortilla wrap /w grilled chicken + cheese salsa sauce + feta cheese

Meal #5 – 10:00 PM
Half plate rice + 4 breaded chicken drumsticks + 4 cups 2% milk

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