Don’t know whats going on, a lil extra protein can’t be the reason… 176 to 191 in 7 weeks…
Same issue im having but im actually trying to drop weight so my weight gain isnt as drastic as yours, but I still shouldnt be at the weight Im at. Im between 179-182. Ive dropped calories down to 1000-1500 and I was still not dropping pounds like I usually do. Ive gone back to eating normal calories cause it wasnt making any difference.
Try some T3… lol
Ha ha , I did, I think its bunk…Ill probably try it again
You will melt away…
Wednesday:
Warmup S
DL 2x5x75 (added to heavier doubles at the end)
Rdl 2x4x80 (25lbs lighter)
Bent row 5x5 (seated row 4x10 - easier on elbow)
Hypers 3x6
Mod hanging leg raises 3x25
Feel like my deadlifts haven’t recovered from the heavy session from 2-3 weeks ago. I was gonna increase my deadlift max in the next phase but I think it would better to keep using my previous max. Overall a AVG workout…
Friday:
Warmup B
Squat 2rm 5lb PR
Squat 2x1x90%
Pause squat 3x2x80
Weighted planks 3x60s
I just didn’t have it today. I think going a little heavier last Friday, Monday, Wednesday of this week cost me today. No more added sets etc!!
Saturday:
Warmup J
Bench 5x3x75% r 90s
Wide bp 2x3x80
Lat pd 4x8
1a: Db lat raises 2x10
1b: Db shrugs 2x10
1c: Db curls 2x10
I wasn’t going to workout but after making a quick $1000 I decided to go put in some work.
It’s time to deload, I have decided to start the deload week tomorrow and I’ll go Sun-Tue-Wed-Fri.
Week 20: Deload
Sunday:
Jog 5mins/Dym A x10
Squat 4x3x60%
Pause squat 3x60
Weighted planks 3x30s
Tuesday:
Bench 3x5x60%
Cg bp 5x60
Bp 1in pause off chest 5x60
Db supp row 3x10
These deload weeks are right on time because “No way in hell” my body could take another week of loading.
Wednesday:
Jog 5mins/Dym C
Sumo DL 3x3x60% (giving the lower back a lil more rest)
Rdl 3x60
Bent row 3x5
Pull thru 2x20
Mod hanging leg raises 3x15
Friday:
Jog 5mins/Dym D
Squat 4x3x60%
Pause squat 3x60
Weighted planks 3x30s
I dropped all upper body work today because I been dealing with biceps tendinitis (left arm). The plan for the next phase was to do 1xsquat, 1xdeadlift, 2xpress but I’ll probably remove the second press day. I need to do a better job performing more mobility/static work for the upper body
Phase 6:
Week 21:
Monday: Bodyweight 190lbs
Warmup B
Squat 5x2x75% r 90s
Walkout 105%x10s
Squat 2x2x80 (15lbs heavier - easier to load)
Pause squat 3x4x60
Weighted planks 3x30s
Recovery runs: Jog 60s/Walk 2m 20m
Easy session… I actually think the general fitness work (tempo) makes me stronger with my lifts.
Wednesday: Bodyweight: 190lbs
Warmup J
Bench 2x3x80%
Cg bp 2x2x85
Spoto press 2x3x75
Db supp row 3x10
1a: Db front raises 2x12
1b: Db tri ext 2x12
Tempo: 2x3x30s/60s
I kept the volume on the low end to allow for extra recovery for my bicep. I decided to use the suicide grip on the presses to make it a little more comfortable on my bicep.
Friday: Bodyweight 190lbs
Warmup S
DL 90x2 95x1 97x1 100x1
Rdl 4x2x95
Bent row 4x8
Hypers 3x10
Mod hanging leg raises 3x15
Tempo 5x60sec
So far this phase is starting out exactly how it should (allowing my body to recover and decay some of this fatigue). My hamstring were a little sore today from Friday pull session. I been going back and forward on how I should handle my final two months of training before heading into spring track training. After looking at my schedule it may be difficult to do the speed training in the final phase because I will be traveling to Vegas often for March Madness. It may be better to continue with the powerlifting training or more athletic type of training (jumps etc) minus sprinting 3x weekly. It’s tough because I’m enjoying the powerlifting training and the results I’m seeing with my body etc. I’m also having success working towards my original goals for this 8 month training period (listed them 06-26-2016).
1: Have fun
2: Develop work capacity
3: Mobility
4: Develop base strength levels
5: Increase lean body mass
Week 22:
Monday: Bodyweight 190lbs
Warmup B
Squat 4x2x80%
Squat 3x2x85 (15lbs heavier)
Pause squat 3x3x75
Weighted planks 3x45s
Recovery runs: Jog 60s/Walk 2m 25m
Wednesday: Bodyweight 190lbs
Warmup J
Bench 90x2 95x1 100x1
Cg bp 2x1x95
Spoto press 2x2x85
Db supp row 3x8
1a: Db front raises 2x10 40
1b: Db tri ext 2x10 40
Tempo: 2x4x30s/60s
Bicep felt better today - should be 100% in 3-4 weeks.
Friday:
Warmup S
DL 6x1x75% r 30s
Rdl 2x3x80
Bent row 4x6
Hypers 3x10 (very light)
Mod hanging leg raises 3x20
Tempo: 6x60s
Decided to take it very easy on the hypers because going heavy was tearing up my hamstrings pretty good and at this point it’s not necessary.
Week 23: Bodyweight 190lbs
Monday:
Warmup B
Squat 90x2 95x1 100x1 (previous max plus 20lbs)
Walkout 110x10s
Squat 2x1x90
Pause squat 2x2x80
Weighted planks 3x60s
Recovery runs: Jog 60s/Walk 2m 30m
Solid workout… Those damn walkouts felt heavy - not good.
Wednesday: Bodyweight 192lbs
No warmup
Bench 3x2x75%
Cg bp 2x3x75
Db supp row 3x10
1a: Db front raises 2x10
1b: Db tri ext 2x10
Tempo: 2x5x30s/60s
Decided to get this workout done today since we are getting snow all day Wednesday. I changed all aux work to 3x10 to allow for a little extra recovery (bicep). I dropped the warmup because I needed to get home ASAP for college basketball.