Nice job Ross!

Thanks.

Talo, I have a lot of room to work with when it comes to my weight. I'd like to do a competition at the same weight, but with less bodyfat. I weighed in at 196. If not for my training & diet, I'd be weighing about 140 right now. I'm at about 20% BF, so I could easily pack on some muscle and stay under 198.

Yesterday is starting to finally catch up to me this evening. I feel like I got hit by a car.

Wow Ross.... wow! For you first meet you destroyed it! Practice those squat set ups and you should have a sick total next time.

IW

little debbies should help....for putting on lean mass i'd say boston creme rolls....

and for the getting hit by a car feeling....star crunches.

That sounds like an amazing idea. I have a full box of star crunches. I think I'll have a couple for breakfast. I just woke up (11:00). It's the longest I've slept in at any point during the past 5 years.

I was thinking oatmeal creme pies would be better for putting on lbm. I mean it's oatmeal...low GI. Am I off in my logic?

well the "boston" part of the creme roll is super duper low gi. it's the lowest ever measured i think.

Bench - 185X3, 185X3, 205X5, 215X3, 225X2, 225X2, 205X8
JM press - 3X8 75
HS low rows - 3X6 w/ avg bands
Face pulls
Dips - 2X6 BW + 60

I shouldn't have done high intensity stuff for bench. No way I'm recovered. I'm going to be doing more hypertrophy oriented work over the next couple of weeks. JM presses are fun.

solid first workout back.

Why not take some time off ? Like a full week or two .

I think I'll squat once over the weekend. Then get into a more normal routine. But still work in the 8-12 rep range. I basically took two weeks off before the meet & it would kill me to do the same again. I definitely felt the opposite of great when I was pounding away at bench. It wasn't a very smart thing to do. I think I can handle some low intensity stuff right now.