Indexator86

  1. Competiton yesterday, 12,5kg/27,5lbs total pr

    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
    ...
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  2. Caliper measurement today

    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 ...
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  3. Training session number 863 today

    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 ...
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  4. Mock meet

    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 ...
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  5. Training session number 861 today

    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 ...
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