WEDNESDAY JUNE 13

Tuesday was a good day, however kickball was crap for cardio. more beer afterwards. I essentially suck.



Wednesday's stuff:



push press: barxmeh 135x5,2 155x3 185x2 205x2 225x1 245x1 260x9x2 --shaky at first. Lockouts were hard the whole time. Leg drive was awesome.



hang power clean: warmups same as always, then 255x2,1,1,2,1,1,1,1. 10 total reps. maintaining doubles thru all 4 weeks is a pipe dream I guess.



press: 195x3x5 --not easy. oof.



front squat: 195x1 245x5,5,5 --bizarrely, this was the easiest exercise of the night



pullup machine: #5x5, #4x5



pulldowns with slightly narrower grip: 12,10,10

seated calves: 3 sets



rainbow: on decline bench10lbs 2x10 each way. I need to branch out on ab work, but this ain't the ticket.



Notes:



beat the fuck up today. Didn't feel it until I started lifting. whole back is very fatigued. This can obviously be pegged on the aggressive squat loading, and perhaps the fact that the DL loading is aggressive, in terms of sheer intensity. I have somehow strained an erector or some type of upper back muscle in my mid back, next to the spine on the left side. This is annoying as hell. I have decided to focus hard on recovery, especially via nturition (as I type this I am no longer full from the post-workout shake. usually I stay full for a little while, at least. More food.), and secondarily via stretching/foam roller.



Now, as I approach the last week of the cycle I have to begin planning what to do next:



1. retain squat loading pattern. Goal is 425 for 8 sets of 3 front squats are really working out on Wednesdays now, so keep that the way it is. Speed squats are essential.

2. deadlift loading goes to 3 sets of 5 across, with 10lbs increase per week. probably 405 to start? Maybe less?

3. Bench loading stays exactly the same. Goals are 275x8x3 BP, and 355x8x3 CG 4-board

4. push press loading pattern is the same, though not going to be as aggressive. 5lbs per month total. CONSIDERING not adding sets every week the next cycle. pushing too hard is a recipe for disaster.

5. military press, same. in light of NOT doing true "caster stylee", may do 4x5, but 3x5 tonite was hard.

6. A physique evaluation will have to be done to determine if I need to put bent rows aside for a few months to blast my lower back with GMs, and possibly back raise ISO's a la Duane Hansen. If I do this, lat work will be maintained by doing t-bars and cardio on saturday

7. Further thought is needed, but may drop any one-leg work on Monday, to stack it on Friday. This is to allow better recovery.

8. Cleans. next cycle's starting weight may be at 245, but I will only add 5lbs a week. The loading patter would be 3 sets of 2, then 3 sets of 3-5 with straps, -20lbs.

More later.

Diet was good. Diet tomrrow may not be so good. More calories needed......