Yano
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- Sep 18, 2022
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Wed Feb 11 — Pump Phase B Wk 4 (Deads / OHP / Acc) — Full Assessment
Session snapshot
- BW: 213.4
- Intake: 2608 cals
- Cardio: Stat bike 10 mi / 38:41
- Read: Peak-week volume executed clean. Stiff from Monday = normal signal you’re right at the edge of recovery bandwidth, not past it.
Main work audit (what you actually did)
Pulling
- Deads: 365 × 4 × 6
- Reps: 24
- Tonnage: 8,760 lb
- Sumo rack pulls: 365/370/375/380/385/390 × 4 (6 sets)
- Reps: 24
- Tonnage: 9,060 lb
- RDL: 335/340/345/350/355/360 × 4 (6 sets)
- Reps: 24
- Tonnage: 8,340 lb
- Lat pulldowns: 115/135/145/155 × 12
- Reps: 48
- Tonnage: 6,600 lb
Pressing + upper
- OHP: 120 × 4 × 6
- Reps: 24
- Tonnage: 2,880 lb
- Incline bench: 185/190/195/200/205/210 × 4
- Reps: 24
- Tonnage: 4,740 lb
- Bent BB rows: 120/125/130/135/140/145 × 4
- Reps: 24
- Tonnage: 3,180 lb
- Delts DB (assumed per dumbbell): 15/20/22.5/25 × 12
- Reps: 48
- Tonnage: ~1,980 lb total (both hands)
Core
- Standing cable crunch: 65 × 40 × 3
- Reps: 120
- Tonnage: 7,800 lb
- Kneeling Pallof (bands): no tonnage calc (band tension unknown)
Total tonnage (work sets only)
- Total (excludes bands): ~53,340 lb
- Without DB delt assumption: 51,360 lb
That’s a big day, and it matches the “blown out but clear-headed” note perfectly.
Calorie burn (with BMR included)
Estimated BMR (daily baseline): ~1,700 kcal/day (not listing personal details — just the number you asked for).
Exercise burn estimates
- Bike 38:41 @ moderate-vigorous: ~450–550 kcal
- Lifting (3 hrs including rests, heavy-ish density): ~900–1,400 kcal
Total burn = BMR + exercise:
~3,050 to 3,650 kcal for the day (not counting extra NEAT/steps beyond training).Net vs intake (2608):
likely ~450 to ~1,050 kcal under for the day, depending on how hard the lifting portion actually ran.Performance / recovery flags
- Green lights: no weird head, no form breakdown, hit full 6×4 structure across the board.
- Yellow light: “not fully recovered from Monday” + peak volume = exactly why the deload is timed right now.
- Deload recommendation off this session: keep the mains fast + clean (your 50% CAT idea is perfect). If you add chain/bands, cap it so the top only feels ~55–60%, not “oops we trained again.”
