Week 12: Too Easy

Week 12

Body Stats:

Weight on average of 178.8lbs with a 10.8% BF as measured via BIA. Week’s change of -2.43lbs. I’m 5’9.5” for reference. ROL went through the roof this week after coming off a prior week with an artificially inflated average weight due to subsequent refeeds. Firmly in the 170s now and it is showing.

Now around 10lbs above my target competition weight.

Oura Data:

Readiness: AVG 74, High 80, Low 68

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.

5% decrease from last week, however not overly affected seemingly by the drop. Would say that energy levels across the week were average and not unduly low considering the large drop in weight noted.

Sleep Score: AVG 73, High 90, Low 56

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 5.9 hours, a large decrease from previous weeks. Low nights punctuated by a restless six month year old resulting in one night of 3 hours of broken sleep total prior to a 12 hour shift the next day – that was fun. Caffeine is my friend, somebody throw this guy an energy drink sponsorship.


Current split:

Mon - Rest

Tuesday - Full

Wed - Rest

Thursday – Chest/Delts/Arms

Fri – Back/Biceps

Sat – Legs/Delts

Sun – Rest

Average training week, no real PRs set but this deep into prep I wouldn’t necessarily expect that. Some solid sessions and some sessions that drug on. I’m absolutely flat as a pancake so finding the pump is simply a non-factor at this point regardless of session volume or intensity. However, I am somewhat glad for that as it means we are headed in the right direction with this prep. Things start getting a bit ugly right before the big reveal. Pressing strength continues to be a weak point and recovery is diminished resulting in prolonged soreness.

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 2050 calories (200P 200C 50F).

Actual average intake: 2040 cal (201P 200C 48F).

*Insert “You’re a wizard Harry” gif*

Can’t get much more perfect than that, however that is what is to be expected of someone who claims to be experienced at this game.


Goal step count: 7-10k daily

Realized average step count: 6900

Just shy of the goal, however with ROL on the higher side I made a conscious effort not to go above and beyond. No need to push harder than necessary to achieve stage weight and risk loss of lean mass along the way. Slow and steady has been the plan so slow and steady we shall be.

Special Topics:

Weight vest increased to 20 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:

I keep waiting for this to get hard, however when compared to the horrors I’ve inflicted upon myself in previous preps it is a cake walk having someone else call the shots. This might actually be the year folks. Maintaining sanity, not overly hungry even this deep in prep, emotionally stable...this is the way.

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