5 WEEK REVIEWSPRING RECOMP 2021 - DAY 35
DAY 35:
.........12.6% @ 203.4# = 25.6# Fat & 35.25" Waist
...DAY 00:.........13.4% @ 187.6# = 25.1# Fat & 33.75" Waist...DELTA:
...........(0.8%)
....................0.5# Fat &
...1.50" Waist
PacingDAY 35...34 DAYS ON...TOT FAT GAIN 0.50...DailyRR 0.01DAY 23...22 DAYS ON...TOT FAT GAIN 1.50...DailyRR 0.07DAY 16...15 DAYS ON...TOT FAT GAIN 1.79...DailyRR 0.12DAY 09...08 DAYS ON...TOT FAT GAIN 2.44...DailyRR 0.31DietALL DAYS | Plan = 2,234K (206P/256NC/43F)
DAY 35 - 7 Lift Days & 5 Rest Days
...OVERALL - 2,498K (151P/171NC/134F)
DAY 23 - 3 Lift Days & 4 Rest Days
...OVERALL - 2,604K (150P/214NC/128F)
DAY 16 - 4 Lift Days & 3 Rest Days
...OVERALL - 2,880K (152P/204NC/162F)
DAY 09 - 7 Lift Days & 1 Rest Day
....OVERALL - 3,219K (113P/297NC/175F)
LIFT DAYS | Plan = 2,607K (206P/378NC/30)
DAY 35
...7 LIFT DAYS - 2,956K (167P/220NC/157F)
DAY 23
...3 LIFT DAYS - 2,869K (159P/266NC/130F)
DAY 16
...4 LIFT DAYS - 3,111K (164P/241NC/166F)
DAY 09
...7 LIFT DAYS - 3,217K (117P/295NC/174F)
REST DAYS | PlAN = 1,738K (206P/93NC/60F)
DAY 35
...5 REST DAYS - 1,856K (129P/103NC/103F)
DAY 23
...4 REST DAYS - 2,405K (143P/175NC/126F)
DAY 16
...3 REST DAYS - 2,572K (136P/155NC/156F)
DAY 09
...1 REST DAYS - 3,230K (88P/312NC/181F)
Weight RoomDAY 35
...BP 8X185...SQ 12X205...DL 10X195...FS 10X145...OP 08X110...TB 10X105DAY 23
...BP 3X175...SQ 10X185...DL 12X175...FS 10X125...OP 07X105...TB 09X100DAY 16
...BP 8X165...SQ 10X175...DL 10X165...FS 10X125...OP 07X105...TB 09X095DAY 09
...BP 8X155...SQ 02X175...DL 05X165...FS 08X115...OP 07X105...TB 10X090DAY 00
...BP 5X145...SQ 05X165...DL 05X155...FS 05X105...OP 05X095...TB 05X080BP=Bench Press SQ=Squat; DL=Deadlift; FS=Front Squat; OP=Overhead Press; TB=TBar Row
PRsBP: 8 X 245 (3/2017)
SQ: 8 X 275 (6/2017)
FS: 8 X 195 (8/2018)
DL: 5 X 285 (2/2016)
OP: 5 X 140 (3/2017)
TB: 7 X 155 (7/2018)
WINS* Consistent Strengh Rebound After 20 Months Off
...* Bench Up 40# and 3 Reps to 75% of PR
...* Squat Up 40# and 7 Reps to 75% of PR
...* Dead Up 40# and 5 Reps to 68% of PR
...* Front Squat Up 40# and 5 Reps to 75% of PR
...* Press Up 15# and 3 Reps to 79% of PR
...* TB Row Up 25# and 5 Reps to 68% of PR
* Minimized Fat Rebound After Aggressive Cut
...* Max Rebound Fat Gain was 2.6# (4/7) vs. 5.9# Gain in 2018
...* Reversed Fat Trend within First 8 Days
...* Steady Fat Loss Since 4/7 (0.07#/day)
...* Minimized Overall Fat Rebound (0.5#)
...* Titrated Calories Down from 3,800 - 2,100
* Worked Through Back, Vaxx & Misc Pains & Strains
* Clear Forward Priorities & Objectives
... * Strong + Flexible + Pain Free
... * Productive/Good Feels while Getting in Shape
... * Abs Lean (<10%)All Summer + into the Fall
... * Cap Winter 21-22 Rebound @ <14%
IMPROVEMENT OPPORTUNITIES* Cut Remaining 8.6# of Fat
... * Increase Weekly Lift Sessions
... * Titrate Calories Downward/Protein Upward
... * Launch Fasted Morning Cardio
* Program & Launch Flexessory Work
... * Measurable Results
... * Stretch Under Load Exercises
... * Focus Thoracic, Shoulders, Hips, Hammys & Ankles
.........
