10 Nov Chris Bartl Training Log 11/8/14
Currently training for the Arnold Sports Festival in Columbus, OH. I will be dropping weight classes down to 220 from 242. Currently weight is fluctuating between 242-245. This is the tail end of a 5-week offseason rehab phase for a pulled calf.
Sleep is underrated. I see it every day in my gym and I call people out on it all the time. If they are going through their McGill three warm-up and are pumping sweat, then go to their first warm up sets and the bar is moving slow I ask two questions: how much sleep did you get and how much did you drink? More often then not they didn’t get sleep unless it’s a Friday or Saturday then it’s usually a combination of both. But see that’s the good thing about 10/20/LIFE…you can actually HAVE A LIFE!
With it being offseason, yes I have indulged quite a bit but I needed it. It allows me to reset mentally and going out and being social helps me maintain some sanity. Now the lack of sleep I get doesn’t help much but I’ll get all the sleep I need when I’m dead.
That being said, I was in bed by 8:45 pm Friday night. I knew I had a big day of clients first thing and then a big dead lift session, so I wanted to be rested. There was a number I had in my head that I wanted to hit and I knew if I wasn’t rested I wouldn’t get it. So I was smart, stayed home and read a little more of a book that is hands down one of the best books I’ve read about human performance. I’ll get in to that later…
Warm Up
MgGill 3
Deadlift – conventional stance. Starting to really really like pulling this way….
135 3×5
225×5
315×5
365×5
405×5
455×5
500×5
Exploding Pull Ups
I lost count but about 10 minutes worth
BB OH Shrugs
275 3×15 – changed grips here and went like this: sumo/narrow grip, conventional stance/normal grip, conventional stance/snatch grip. Ok snatch grip shrugs are terrible. I hate them.
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