Week 11: Ride the Wave

Week 11

Body Stats:

Weight on average of 181.2lbs with a 11.4% BF as measured via BIA. Week’s change of -0.4lbs and -0.1%. I’m 5’9.5” for reference. ROL stalled this week due to the implementation of a two day refeed to offset built up diet fatigue and systemic stress leading into a pretty crucial test on Wednesday. However, hit a new low bodyweight this Sunday, seeing the 170s for the first time in a long time.

Now around 11lbs above my target competition weight.

Oura Data:

Readiness: AVG 79, High 80, Low 75

Readiness is described as “Readiness is an overall measure of your recovery that signals your capacity to perform at your mental, emotional, and physical best.” Its calculation includes data from: Resting heart rate, heart rate variability, body temperature, and a comparison of previous day’s energy expenditure to previous night’s sleep rating.

8% increase from last week, after my Wednesday exam I utilized the increase in free time to actually sleep. Booyah. Rested and recovered.

Sleep Score: AVG 79, High 93, Low 72

Sleep tracking measures total REM, Deep, Light, Sleep Efficiency, and Total sleep with comparisons of total time asleep with periods of wakefulness and HRV throughout the night.

This week saw me average 7.29 hours, a large increase from previous weeks, coinciding with improved sleep scores and readiness. Workouts correspondingly didn’t drag as much and were a bit more efficient in completion.


Current split:

Mon - Rest

Tuesday - Full

Wed - Rest

Thursday – Chest/Delts/Arms

Fri – Back/Biceps

Sat – Legs/Delts

Sun – Rest

Pretty solid training week. Back to back refeeds fueled some fun pumps which are hard to come by this deep into prep, however I did see a loss of strength in my pressing. Instead of pushing for a top set/back off set style training I opted for straight sets with a lower load on pressing movements to manage fatigue.

Continuing to utilize a minimalistic approach to lower body training at this stage to minimize risk of reaggravation of the low back. Leg training consists entirely of variations of Smith Squat, Leg Extension, Leg Curl, Calf Raise.


Goal intake of 2000 calories (200P 200C 50F).

Actual average intake: 2152 cal (201P 226C 49F).

As mentioned above, implemented a two day refeed on Monday and Tuesday to offset the prolonged deficit and normalize fatigue a bit. Noted significant improvements to performance after that, however average calories obviously swayed from the norm as a result.


Goal step count: 7-10k daily

Realized average step count: 6000

Steps down, had to prioritize some study time which meant sitting on my butt at the desk and less steps. OCS Examination completed so more free time ensuing will allow for an increase in activity levels.

Special Topics:

Weight vest increased to 18 lbs for this week (reference week 1 if you don’t know what I’m talking about). Any discomfort from wearing the vest has passed. I quite often forget that I’m wearing it.

Artificial weight now below 200 lbs, however due to weight vest limitations and desired contest weight our trend of maintaining a 200lb artificial weight will have to stop around this point. We might begin to see a corresponding decrease in rate of loss, which would necessitate an increase in daily activity or the onset of true cardio. Time will tell.

Goal is to keep energy flux high, so keeping calories as high as possible for as long as possible is the priority.

Week in Review:

Much improved week following the refeed. Fatigue was there as is to be expected, hunger is there as is to be expected – but compared to previous preps this is a cake walk.

Not seeing some of the hormonal/mood changes that are common, not food focused or overly hungry unless my meal schedule gets severely altered, no significant changes to recovery capabilities. I hardly feel like I’m dieting really and wake up surprised to see the scale down each day.

I know in the back of my head it’s going to have to get nasty at some point to get conditioning that I want, however for now we ride the wave and see what we can do with this protocol.

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