Rack Pull 5×1 (90-95% 1RM deadlift, from 4″)
Then
4 rounds NFT:
- 20 dead bugs
- 10 bent over barbell rows (~30% 1RM deadlift)
Open Notes: Thanks to everyone who made our first Friday Night Lights of the Open a blast last Friday. Now we need volunteers for our next headliner heat which is going to be the 35-39 age group. If you are in that age range and are interested please email us and we’ll reserve you a spot for the prime time heat (~6:00 pm) this Friday!
Nutrition Notes: Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE. Today’s note is to get you thinking… What comes next? After 6 weeks of clean eating, you’ll probably want to enjoy a few treats this weekend. Beer, burritos, bacon, ice cream… what did I miss?!? On one hand, you’ve worked hard and earned it, so go for it! On the other hand, please don’t binge your weekend away! The best way to avoid this is to HAVE A PLAN. Start thinking about it now if you haven’t already.
- Weight Maintenance. If you’re happy with your nutrition challenge results, you may be ready to enter a “maintenance” phase. Add 150-200 calories back into your diet, at ~ 40% carb, 30% fat, and 30% protein. Eat mostly gluten free and sugar free, but an occasional treat (a couple times a week) shouldn’t cause you any problems.
- Continued Cut. If you’re seeing results but not at your desired leanness yet, maybe you’ll want to continue your “cut” phase for another few weeks. Enjoy a couple of treats this weekend, but don’t go overboard. On Monday, get back to business. If you think your macros need adjusting, schedule a 1:1 nutrition session so we can review them for optimal results going forward.
- Gain Phase. Maybe you want to pack on some mass in anticipation of our February lifting meet. You’ll need to add a significant number of calories and may want to hit extra lifting sessions and accessory work at the gym. If this is you, consider scheduling a 1:1 nutrition session so we can set you up with an eating and workout plan!
- Mental break phase. Maybe you found the challenge to be very hard work, and you want to stop weighing and measuring for a while. That’s fine too! We STRONGLY recommend that you continue to focus on food quality, centering your diet on vegetables, meat, GF starches, berries, fruits, etc. Enjoy an occasional treat (a few times a week), but try to keep sugar and beer from being a daily indulgence.
This Post Has 4 Comments
6:15
DE 395
Craig 305
KTL 185
Sabrina 235
Vince 225
BWat 245
Faith 155
Zane 255
I’m in for the 35-39 age group! Who wants to throw down with me??
Forgot to put my 415 up on the board for the 9:30 class.
5:15 am
Swetha 163 PR!
Ed 405 sumo
Steve M 405
Ceil 205
Kelly W 163
Jesse St
Hannah St 163
Danielle 215
Zach
Tyler 265
Keith 265
Franco 405 sumo
Mike D
Eric B
Kelly G 165
Kehl 275/305
—
9:30
Julie 155
Joel 415
Frank W 365
Andrew 365 sumo
KtN 🙂
Fredi 🙂
Megan S 🙂
Paul 305
Tanya 305
Jenn 275
Daria 155
Janet 255
Allison 135×5 form
John 535
—
4:00pm
Linda 135
Cindy 165
Kyle K 295
Ryan A 455
Robbie 🙂
Kirsten 215 sumo PR!!!
Jenn 245
Lanna work
Jesse Sy 195
Tom S 305
Lou 🙂
Shawn C 275
McNally 🙂
—
5;00pm
Catherine 195×5
Jeff 325
Nikki K 185×3
Erin 265×5
Jay 135 sumo x alot
Alexa 🙂
Joe S 250 hex
—
6:00pm
Blake 315 sumo
Chris W 95×5
Dan R 315
Becca 135
Rob G 225×5
Marco 95×5
Tammy 135 sumo
Nik 265
—
7:00pm
Jimena 165
Blythe 190 PR!
Steve K 315
Bob K 315
Mullaney 225 x a bunch
Heather 255
Erik 365