Training week 7/23

Bench press this week was 8 sets of 5 reps using 265lbs. This went well may have to bump it up next week

Sqauts- about terrible. My hip flexor seems to hate me which causes my knee to hurt and my lower back to hurt on that side. Needless to say I got through 4 sets of 5 with 365 and had to drop the weight down. I just need to spend some time rehabing my hip.

2 board press I did 2 sets of 5 using 285 then 290. This felt real good.
Dumbbell shoulder presses went well with 2 sets of 6 using 80lb dumbbells

Deadlifts were ok. Still kind of nursing the hip but was able to pull out 5 sets of 1 rep with 510lbs with 90 seconds rest between sets.

All and All I just need to get healthy. No reason to do too much with squats right now until I get everything fixed. Food wise I feel I am about done with carb backloading. Although very effective, at the volume I use I get fatigued wayyyy to easily and may not be recovering well. Fuck It I will do whatever weight class I fall into...

Rest of the week in training

This week had its ups and downs.

Squats call for 10 sets of 4 with 375
I completed 8 sets before I had to throw in the towel. My last rep on set 8 was like 5 seconds and I just had nothing left. It was just one of those days that the weight felt heavy and the bar moved slow. I looked to my nutrition and found I am way under my protein amount that I should have. So I am boosting it up 100g and also backloading every day with this extreme volume.
zercher squats, ghr, leg curls and clam shells were done.

2 board press I did 2 sets of 6 with 280lbs
db shoulder presses 2x6 with 75lb dumbbells
more shoulder and upper back work

Deadlift day
Deadlift 90 second rest 6 sets of 1 with 495lbs
deficit deads 4 sets of 1 with 405
rows, rows, and more rows


Another change I need to make is to strengthen my abs. I feel this is also a weak point. I am considering starting my meet prep in the 2nd week of August with Josh Bryant. I wish Maryland would put out when the meet was so I could start a true 13 weeks out.

bench

Bench press 10 sets of 4 with 260lbs (this was surprisingly not as bad as I thought, may up the poundage a little)
floor press 205x3, 230x3, 255x3
decline close grip bench 2 sets of 5 255lbs
band pull aparts and overhead shrug
dicks press 4x12 95lbs
curls
abs


Lot of volume with these next 3 weeks. I have done this program before and I remember these 3 weeks were very hard to complete. However if everything goes to plan I will be doing for 10 sets close to my old 5 rep max weight. Bodyweight is still around 271-273.

catching up

I finished off my week with 2 board press with 280lbs and 12 sets of 1 with 30 seconds rest of deadlifts at 465lbs. I have been on a deload week since which is essentially me lifting 50% of what I normally do. I have kept my carb backloads to just 2 nights. I am currently bouncing between 271 and 273 which is good. My waist has gone down a lot for 1 month of doing this way of eating. I can also see a few veins I havent seen since 250lbs popping out. I am going to ride this weight loss until I get to 10-12% bodyfat which will probably take me into september. These next 3 weeks are 10 set main lift weeks so the volume will be cranked way up. I will most likely be backloading on my off days during this.