Sun Jan 13/08

Weighed in at 174-174.5lbs so thats ~1.5-2.0lbs down from last sunday. Still on track, nice.

Changing up the program a little starting today. Bench and squats are gonna get alternated on volume day, and heavy day.

I'm also starting a deload so things might look a little light but I'm gonna work back up...and hopefully over?


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 165lbs x 3 (weight acclimation)
- 185lbs x 1 (weight acclimation)
- 205lbs 3x5

Finally I can feel good about finishing a squat set again!

Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 6 (warmup)
-135lbs x 4(weight acclimation)
-145bs x 2 (weight acclimation)
-155lbs 4x8

Didn't really know where to start for this but after completing this, I think this will work fine.


Pendlay Rows
- bar x 5 (stretch)
- 35kg x 5 (warmup)
- 50kg x 3 (warmup)
- 57.5kg 3x5

Still workin on the speed of the movement and its feeling alot better with the lower weight.

Accessory Lifts

Dips

bw + 35lbs - 1x10,1x9,1x7

A little too heavy. I think it was the volume training on bench that tired me out. Oh well, I'll hit it again on thursday.

Cable Ab pull down

-140lbs x6 (warmup)
-175lbs 1x10,1x9,1x7 (work sets)

Couldn't do er...I seem to have been stuck at this weight for quite some time. Not too sure what to do.

Side bends

- 80lbs 3x10

Was still sore from thursday so I held back and dropped the weight. Glad I did.

Diet

9:30am - 1.5scoop whey + 2/3 cup oatmeal

10:00 - ECA stack

11:00 - workout

1:00 - PWO - 1.5 scoops isolate

1:30 - 1/2 chicken breast in a spinach wrap with olives/pickles/italian, veggies

4:00- can of tuna, spinach, pickles, olives, mustard

6:00 - run - 3mins warmup, 25 mins @ 5.0mph, 3min cooldown

7:00 - steak, whole wheat pasta, italian

9:00 - 1.5 scoops whey, almonds, veggies


Thougths

Well hopefully this deload and modifications to my workout will get me going again. I now expect the rate of progress to slow down but I hope it at least continues somewhat.

IronWorker