Indexator86

TRAC for yesterday:
Combined stress: 3.5 Moderate Stress
Weekly Avg Stress: 3 Moderate Stress
Recovery Rate: 4
Fatigue load: 1 Low Stress

Rec: Continue training as normal.


The weigh-in landed on 91,3kg/201lbs. My fatness was so i just barely got belt on on 4th notch. So i almost couln´t eat anything during the entire competition. But i got great support from the belt

Squat
155/341 OOO
162,5/358 ...

Earlier measurement done october 4th 2013(started coaching with Mike november 12th 2013):
Bw: 83,8kg/184,75lbs
bf%: 11,36
lbm: 74,28kg/163,76lbs
fatweight: 9,52kg/20,99lbs

Todays numbers:
bw: 93,4kg/205,91lbs this scale shows heavier numbers thene my scale at home wich showed 91,9kg now
bf%: 17,78
lbm: 76,79kg/169,29lbs increase with 2,51kg/5,53lbs in roughly 7 months
fatweight: 16,61kg/36,62lbs increase with 7,09kg/15,63lbs ...

TRAC:
Combined stress: 2 Moderate Stress
Weekly Avg Stress: 2.9 Moderate Stress
Recovery Rate: 8
Fatigue load: 2 Moderate Stress

Rec: Continue training as normal

Total time for session: 76 minutes

Leg extension
15*20

Squat
0*8
20*6
40*5

Squat with belt 1rm 158kg/350lbs
60*3
80*3 @ 4,5
100*3 @ 5
120*3 @ 8
110*3 @ 6 ...

Session number 862 today

TRAC:
Combined stress: 3.5 Moderate Stress
Weekly Avg Stress: 2.5 Moderate Stress
Recovery Rate: 7
Fatigue load: 4 High Stress

Rec: Continue training as normal.

Total time for session: 117 minutes

Leg extension
15*20

Squat
0*8
20*7
40*5

Squat with belt 1rm 160kg/353lbs
60*4
80*3
100*2 @ 4,5 ...

TRAC:
Combined stress: 2.5 Moderate Stress
Weekly Avg Stress: 1.6 Low Stress
Recovery Rate: 9
Fatigue load: 4 High Stress

Rec: You are recovering much better than expected. Add 1 extra set to each movement or 2% fatigue to your planned training. Aimed for 9% fatigue

Total time for session: 189 minutes

Leg extension
15*20

Leg curl
8plates*16

Highbarsquat with flat shoes ...