JUNE

June departs with a whimper.....

week off successful. I felt a big fuckin knot in my adductor at Tuesday's kickball game, but the pain seems to have abatd and squatting doesnt even aggravate it. Diet slowly deteriorated toward the end of the week. Not getting fatter, but feeling restless and wanting to get back to the gym.

JULY will start with a hateful ROAR!!!

here's the plan:

7 week loading cycle. 2 3 week meso's separated by a one week gasp for air where I cut volume back by 25-50% on the biggest stuff. going to 3 week because I seem to crash in week 4 if I push myself. After the 7 week gig it's fucking intensification time, for a month. Then back to volume. My goals for the loading cycle include 435x8x3. Yes.

The shit starts tomorrow 7/1 because the gym is closed on Wednesday the 4th, which is fine.

Other change: increasing reps on cleans, and adding power shrugs for trapularity


3Day, July 2007
start 7/1 (sunday, first 2 days moved up due to july 4 being on Wednesday). Run 3 weeks, one down week (cut back volume) then 3 more big weeks, then 1 week fully off.
goals: 415x8x3 squat, then 435x8x3
365x3x3 board press, close grip full range 300x5 (BIG PR)
press 225x5x5 or 8x3
cleans: 255x6x3 (tall order, homes)
rack dead: 500+ for 3x3, no fucking around
DB's: 85's
push press: 285x5x2
front squat 275


Monday:
squat: 8x3
press: (cleaned) 5x5 into 8x3
rack dead: 3x3, 1 set backoff
optional close grip bench 1 or 2x5 (just as assistance)bent rows or t-bar 5x5
calves/abs

Wednesday:
hang power clean: 6x3
front squat: 3x5
DB presses: 3x8
lats
calves/abs

Friday:
push press: 6x3
speed squat: 12x2
close grip 4-board: 3x3, 6x3 full range close grip
power shrug: 4x8-12
more rows?
calves/abs