Sunday part 2

Walked for almost an hour after downing like a third of a lb of cheese, and .75lbs lean ground beef. Had some broccoli and iced tea when I got back, prolly have a protein shake before bed.

tightening up a bit, but hope that I can loosen up throughout the day tomorrow. Calories are being slashed after the last meal tonight. Turkey.... blech. :(

SUNDAY 7/1

This workout moved back 1 day early. Trained at 1:30-3:00 PM

squat: forgot knee sleeves (doh!) so wasn't sure how this would go
barxmeh 135x5 185x3 225x2 275x2 325x1 375x8x3 --harder than I expected, but no doubt. Just shakin the cobwebs out after a week off. No fucking doubt. Quads and glutes hit hard...

clean and press: hard to get going on this. barxmeh 135x5 165x5 195x5x5 --hard to get down for cleans from the floor. I guess I'll just flat back it for now. Oly shoes heels too high? good for squtas, so I'm keeping them.... the "number 4" position is what I shoot for on cleans, and arch actively coming off the floor. Presses felt good.

rack RDL/dead: 315x1 no straps (tested grip...) 405x1 475x3x3, 365x8

t-bar row: 2 plates + 35 x 4x5 alt. with 2 sets of calves.

Skip abs
Skip close grip bench (may leave it out altogether, will try to do more upper body volume on FRiday, the squats really took it out of me)

diet:
some cheese, left over pizza crust, 1 handful m&ms 1scoop whey + 1 scoop casein prewrkout

2. post workout shake (the usual)

more to come.....

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