Second phase started today. Was not a good start at all however. Got a poor nights sleep, but still felt decent going into the gym but I guess my body wasn’t ready for the intensification phase.
Day 1: Squat Day
Mainlift: Squat
Jump squats, tuck jumps etc.
A) Mainlift: Squat
3x135
3x225
3x315
3x335
3x365
3x365
2x365
3x345
After this my legs were shot. I could barely stand and it wasn’t fun at all. I just left the gym, came home slept and ate. Not impressed with the first day at all and apparently my body wasn’t impressed with the new change. Gonna try and get to bed early tonight, and bench tomorrow should go better than this.
Didn’t get a chance to put down bench day on Tuesday. Took two days off as well for studying and give my body a chance to catch up. Was back in the gym today doing deads, really good day. So here’s both Tuesday and todays session. Oh I;m gonna start just posting my highest ramped weight as the rep range is in the 3’s now.
Day 2: Bench Day
Warmup
A) Main Lift: Bench
Ramped up to
235x3
B) Secondary Lift: Floor press
Ramped up to
215x3
C) Tertiary: Close grip chins ==> these felt really good, and my lats were on fire the next day
5x8 bodyweight
D) Double Technique: Bench
225x3 for 3 sets
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Day 3: Deadlift Day
A) Mainlift: Deadlift
ramped up to
415x3
B) Secondary Lift: Rack Pulls
ramped to
425x3
C) Tertiary Lift: Hang Cleans
ramped to
165x3
D) Double technique
405x3
405x2 ==> my hands were killing at this point
Tomorrow gonna skip the deadlifts on accumulation…squats and bench should still be good though and gonna throw in some arms I think.
So haven’t really been keeping up with my log lately. Lots of school kicking me in the nuts these days, however it doesn’t mean I haven’t been training. I’m just gonna post some PRs right now on the 3 rep scheme of this program. Ive slighty modified some days but the core lifts are still there. I’ve also started a 2 week modified keto diet. Only carbs are 25g before and 25g after workout, veges, meat, oils, nuts, flax and protein powder are my main source of food right now. Just started on Monday so on day 6 today, and haven’t noticed significant drop in energy. Actually just got back from the gym today with 2 new PRs. Anyways enough of the rant here are some numbers.
Squat ==> 375x3 (today)
Bench ==> 240x3 (today)
Deadlift ==> 415x3 (last week I believe)
Tried a rep out on deads at 315 on Thursday and hit 12, I had to use straps however because my forearms and grip have been killing me lately. These next couple of days off of deads should help remedy it but I’ll see how it goes.