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Here is my plan for my New Year program starting Jan 5th

Day 1 (ME Lower)

Deadlift 3x3 ( following week will be Box Squat 3x3 )
Front Squat 3x10
Pull-through 3x10
Abs 3x10

REST DAY

Day 2 (ME upper )

Low Decline Bench Press 3x3
Hammer Grip Dumbbell Press 5x10
Upright Row 4x12
Cable Row 4x10
Barbbell Curls 5x10

REST DAY

Day 3 ( DE lower )

Speed Squats 8x2 ( some weeks will be done with bands )
Good Mornings 2x6 using 90%
Leg Press 2x10
Lat Pulley Ab Crunch 3x12

REST DAY

Day 4 ( DE upper )

Bench press 8x3@ 60% ( some weeks will be done with bands )
Board or Rack Press 4x10
Incline DB Press 3x8
Chin-Ups 4x10
Upright Rows 4x8

Then I think I will take 2 days off and repeat.

Also , I think I will start a TCD.

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very nice squatting talo. yikes.

Diet starts today. Here is an example of my training day food. NON training day will be similar but less carbs ( almost zero ) . As you can see my carbs are only taken after my workout.

Weight = 238lbs

PWO shake

Whey 104g
WMS 114g

meal

Egg Whites 184g
Whole eggs 135g
Cheese 54g

meal

Chicken 130g
Cheese 93g

meal

Lean GB 185g
lettuce 48g
tomatoe 55g
Mayo 1.6tbsp
Cheese 38g
meal
Salmon 216g
Asparagus 129

meal

Whey 52g
NPB 17g
HWC 13tsp

Totals
347g protein (1388)
130g carbs (520 )
194g fat (1746)

3654 cals

Non Training day.

Meal 1

Egg Whites392 g.

Eggs Whole96 g.

Cheddar Cheese48 g.

Meal 2

Chicken290 g.

Fish Oil pill5 g.

Almonds26 g.

Meal 3
California Shelled Almonds30 g.

Kraft Mozzarella33 g.

Whey Isolate66 g.

Meal 4
Egg Whites183 g.

Eggs Whole92 g.

Chicken114 g.

Cheddar Cheese46 g.


Meal 5
Tuna 266 g.

Cucumbers44 g.

Onions36 g.

Red Pepper36 g.

Hellmans Real Mayonnaise1.9 tbsp.

Meal 6
Whey Isolate74 g.

California Shelled Almonds38 g.

Totals = 3172 cals
Protein = (419g) 1676
Carbs = (32g) 128
Fat = (152g) 1368

I'm not going to post my meals everyday , just the first week.

Jan 5th Results

Deadlift - worked up to a 3x3 @ 405 ( This is by far my weakest lift )

Front Squats 3x8@185
Pullthrus 3x10 @ 160
Ab Roller (from the knees) 3x10.

All in all good workout , hit all the numbers i set out to hit. My goal with the ab roller is to do all sets from my feet.

Finished the workout with some good stretching and foam rolled my back !

I guess a new goal would be to grow into your squat suit and hit 600lbs

Goodluck with the diet!

Nice diet. I see you chose to stay closer to the 40% range for fats. I bumped mine up to almost 60%. It just seemed damn near impossbile to get all that protein in otherwise. I'm still getting ~250g protein and about 180g fats everyday. I think this should be good.

BTW, I watched your squat vids. It looks like partial rep from the camera angle. Don't get me wrong its a shitload of weight. Are you using these partial reps as a tool to increase your full squats?

IW

Yeah , I kept the fat a bit lower on non training days. But it's sitting around 60% on training days . This is going off of calories not grams .

With the squat - First time in a suit and first time with that weight. I did hit a 600lb squat after that , but no vid :( . But ya , I want to go as heavy as I can handle regarless in depth. Of course the goal is to go past par. In time my friend, all in time

I hear ya TALO. Very nice work indeed!

And just to be clear: Yes we are talking about calorie percentages not weight percentages.

Dubs

Jan 7th

ME (upper)

Wednesday's workout

ME upper

45x10
45x10
95x8
135x6
185x3
225x2
245x1
285x1
305x1
315x3x3

Hammer strength db flat bench press 5x10
Low Cable Rows 3x10
DB Curls 3x10

Had to rush to get this done , shower up and went to the city to watch the Oilers game.