Deadlift/ DUs + bench press

Warmup

hip prep
Samson stretch
10x back ext
10x reverse hyper
OHS @ bar x 10
deadlift 225 x 5

3 rounds for time

10x 275 Deadlift
50x DUs

time 8:22

first set of deads unbroken. DUs given me some trouble, dont like the jump ropes, ankle bothering me, and i havent done them in a while. second set of deads hit 5, then quick singles. last set all quick singles. felt slight loss of lumbar curve in intial pulling in last two sets.

Bench press 5-5-3-2

155-185-205-215(1)-205(2)

this went ok for having done 300 pushups the day before. definately better than my bench has been in the past.

Diet- Was able to hit right around my target of 20 blocks, 1/2 carbs, 2x fat. felt good. definately more carbs than im normally consuming, but not so much im getting bogged down. kept all sources paleo, except post wod was milk+whey. heres a quick meal breakdown.

Breakfast

3 Omega 3 eggs - 18g P 12g F
3 jumbo egg whites - 15g P
2 oz Spinach - maybe 1g C
8oz Strawberries - 15g C
2 tbsp Honey almond butter 14g F 5g C
Breakfast total - 32g P, 20g C, 29g F = Damn near 5blk P, 2.5blk C, and 10 blk F

Lunch

6oz Ground beef - 28g P, 12g F
1/2 avo 2oz - 8g F, 3 g C
8oz Cauliflower - 6g C
2oz baby swt potato - 12g C
1oz pine nuts - 19g F
Lunch Total = 28g P, 39g F, 20g C = 4 blk P, 13 blk F, 2.5 blk C (next meal is a little heavy on carbs)

Afternoon

paleo kit - 28g P, 28g C, 12g F = 4blk P, 4blk C, 4 blk F

post wod

whey n 12 oz raw milk - 32g P, 13g F, 18C - 5 blk P, 4 blk F, 2 blk C

Dinner

Chicken sausage - 15g P, 7g F
1/2 avo - 8 F, 3 C
onions n shrooms in coconut oil - 12 g F maybe a 1C
total = 2 blk P, 9 blk F, 1 blk C

Daily Total - 20 blk Protein, 10 blk Carbs, 40 blk fat

these are approximations but close, i used nutriondata.com and a scale for measurements. might be a little heavy on protein as im not counting sources like nuts or avocados. carbs might be a little lower as i dont always count fiber. on rest days ill bump down a couple blocks, probably just take out the whey and usual fruit postwod. let the experiment begin!