Yesterday I ate 2495 calories and 110 grams of protein. I did an hour of mobility in the evening.
Today I felt ready to lift. The extra food and rest has elevated my mood substantially. I was not eating enough before, even taking my desire to drop weight into consideration. The morning workout went as follows:
Warm Up: 5 Minutes Exercise Bike, 12/12 Swings x 12k, 16k
Deadlifts: 5 x 20k, 50k, 70k, 90k, 90k, 90k
Front Squats: 5 x 20k, 30k, 40k, 50k
Back Squats: 5 x 50k, 50k
Kettlebell Snatches: 5/5 x 16k, 20k; 8/8 x 24k; 4/4 x 28k;
Kettlebell Push Ups: 12, 4 (left shoulder tired)
Pinch Barbell: 5 x Empty, 50lbs, 65lbs, 65lbs, 65lbs
Deadlifts were hard. I have lost some ground on these. Front squats felt about how I expected, but took some gas out of me for the back squats.
On the kettlebell snatches I tried removing the knee dip I perform on the down swing. Someone on the gripboard noticed this on my snatch videos, and I think it is responsible for my wide arc on the down swing. It tamed the arc, but seemed to make the exercise harder. I think I am relying upon the wide arc to stretch my shoulder out from my body, so on the upswing I can contract my upper back to get more power on the snatch. More practice is needed.
Push ups went fine considering my prior exercises. The pinch barbell is progressing very nicely. I need to clean my hands off between sets, it gets me an extra 15lbs on the exercise.
Overall I am feeling vastly stronger with the extra food. I think this is the sweet spot for my nutrition. Only 5 days until the fitness conference!