RTS Week 7 - Day 3

2nd Mesocycle

Week 1 Mesocycle, Week 1 Volume Phase

Deadlift  (5x5 at 8-9)
315x5 @ 7
365x5 @ 8 (initial)
365x5 @ 8
365x5 @ 9
345x5 @ 8

Front Squat 
145x5 @ 7
185x5 @ 9
185x5 @ 9.5

Split Squat
40x5; 40x5

Russian Twist
90x4; 90x4; 90x4

Conditioning
3 Continuous Rounds of:
400m run
44lb x 25 kb swing
10 pushups
6 chins

Notes
-Looooong workout.  So, I've been low carb since Monday.  I chugged a powerade (35g carb) 15 mins before my workout.  I'm fine with lifting semi-depleted. I do it all the time, but I wasn't about to go into a heavy lower body  day and then go do H.I.I.T. while fully depleted.  Deads/front squats felt great, then I crashed during the piddly stuff towards the end.

-I chugged two more powerades and finished my bcaas before going out to the track.  It wasn't enough time to digest the carbs, so the 400m runs were really tough. Still got it all done.  Around the beginning of the year I decided I was putting fat loss above all else, including training performance.  I think I'm balancing things decently right now.  Next Thursday, I'm going to be just as depleted, but I'm going to try eating/drinking 100g of carbs 1 hour before this workout and see how it goes.

-Deads were decent.  My hamstrings were still sore today and I  hadlittle lower back fatigue, so I load-dropped 5% for the last set.

-Looking forward to finally start moving some decent weight on front squats.