Sounds like my kind of overloading.
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I think a lot of that depends on how you implement it
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My current plans probably are some version of 531 and i dont know it hahaha
FRIDAY BENCH and stuffā¦
Top set 6@335 (matches or is a PR i think)
Some spoto pressing
Machine rowing
SQUATERDAY
1s @ 435-465-495-525-555
Go to watch Michigan game!!!
Squats moved well. Depth was a bit too deep i think and my back was the weak link in my 555. I still dont have the mobility needed for front squatsā¦i might have to stop direct arm work.
SUNDAY
Damp rainy cool day and the electricity is out again so i made macro friendly gumbo. Best part is no chicken.
We have a comp picked out for December 9th. Its regionals and my only option for a long period of time. I think i will need a singlet.
This gives us 13 weeks.
I have the 6 week peaking block set. So the next 7 weeks are offseason.
For now I will be squatting 4 times a week, benching twice and deadlifting once or twice.
I am still cutting for the most part so i want to stay without long term programming and with performance based to better autoregulate.
I also want to build my 1RM as much as possible before getting to the comp prep.
Squats: i need frequency to keep my form at its best (high frequency is another reason for the lower volume higher intensity approach). To start 2 days are heavy singles and 2 days are light pause squats. I hope to increase the intensity on the light days over the next couple weeks.
Bench: 1 heavy day and 1 rep day and a lot of emphasis on lockout and assistance work. I think my bench (shoulders) do best with a less and variety is much more approach.
Deadlift: max reps at X weight, if reps are 8 or more add weight. Deads on day 2 optional. Day 5 mandatory. (No change)
When i feel i have gotten what i want out of the heavy singles (or i need a break) i will transition to higher volume/reps and squatting 3 times a week.
When i get electricity i will post some visual aidsā¦and gumbo rainy day picās.
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SUNDAY EZ PRESS
OHP 1RM Test
10-5-3-1s @
45-135-185-215
235-255 (PR)
Dum Press Top Set 15 w/ 125s
Pec Dec
Reverse Cable Fly
Dips
Tricep Rope Extension
I love the rain
And Gumboā¦even if this could barely be considered Gumboā¦its macro friendly though. Shrimp, veggies, turkey sausage and potatoes.
Everything is calculated from the most recent āTestā. Test arent really tests as much as what I call āVolume 1sā. Basically starting at 85% of my last top set and adding 20lbs for Squats and 10lbs for Bench which should give 5+ singles above 85% each workout.
Hopefully I can increase intensity to this or even 4 days of singles in the future.
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Pull
Pause Squat 5*3@225
Barbell Row
Uni Lat Down
Double Crunch
Ummmm, holy shit that is all I did? I mean I went ok hard on the Rows to the point my lat felt like it was cramping. Going in for some more work later anyways but damn.
Squats went well. Really getting my cues in order.
annnnnd the first block of offseasonā¦
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PM Biceps
Unilateral Machine Rows
Pullups
Bar Curl
Rev EZ Curl
Hammer Curl
Wifey finally back in the gym so that was awesome!!! She is feeling a bunch better and taking care of herself which is a huge relief.
Looks like I am going to do a Mock Meet September 16th to see how much work I need to do.
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Glad your lady is feeling better man. Keep kicking ass
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Squat Volume 1s
Working 1s @
425-445-465
485-505-525
Some Machine Squats
Everything felt really heavy. An easy day tomorrow will be nice.
I figured out my Offseason. Mock Meet on 23rd not 16th.
High Intensity and High Frequency leading to Mock Meet on the 23rd not the 16th. Not peaking for it. Just a quick test to see where I am at.
Then a Coan inspired volume to peak block.
The first Working Weight (X) will be ~50% of my 1RM. I will add 10 pounds each workout with 2 workouts a week.
Squats 3 * Max @ X
Bench Max @ X and Pause Spoto 3* Max @ X
Deadlifts Max @ X
I am dropping some Bench Working sets for Pause Spoto because that is easier on my shoulders plus my weakness is lock out.
Only 1 Deadlift working set because brutal.
The first sets will be in the 10-15 rep ranges and the last will be in the 1-2.
Another Mock Meet to training numbers about 14 days out
Then the 12 day peak.
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AM BENCHy EZ Lay Down and Pressy Thank Science!!!
Working 2s @
275-285-295-305
315-325-335-345
Pause Spoto 3 * Max @ 225
Dum Military Press
Dips
V-Bar Tri Extension
NOONER Quickie (in the gym unfortunately)
Double Crunch
Tri Rope Extension
Dum Crusher
Hammer Curl
Side Lateral Raise
Looked insane awesome this this morning. Side oblique starting to show, after having some salt-lite water and a walk to the gym my ab veins are showing. Its weird, I am no where near the BF% I was towards the end of my previous 2 cuts, but my calves and vascularity is much better now than it ever was.
Kind of refeeding (90% clean) for about 18 hours leading into tomorrowās squats so lets hope I dont fade. In a couple more days leading into the Mock Meet I am going into maintenance. I can cut for a few more weeks in the early part of the offseason.
OH ANNNND!!! some dude in the 120kg class just went 285-192.5-282.5 for 760 so my goals got bumped up. No, actually I am going to let it ride with 750. That is a huge enough Goal as it itā¦but it is in the back of my mind.
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AM DIET PHYSIQUE STUFF:
95.1kg 92.5cm waist
Looked sick this morning so I am going to a flat 2900 cals per day from the ~2500 daily average with carb cycling. This should still be a minor cut but give me a bunch more energy leading into the Mock Meet (and hopefully some strength). If I get fluffy or need a cheat meal I will do a veggie blasts on Bench day as needed.
Going into Mock Meet:
I really want to get a 600+ Squat before the mock meet. Kind of the monkey off my back thing. The 555 was actually a beltless PR. SO between adding back in the belt and eating a bit more I should have a 600 some where in there (frequency will be dropped a bit too). I would also like a Beltless 585 but that isnāt very high on the list.
Keeping frequency high until next week and just going to hope my form is ingrained enough to maintain.
I really cant wait to show the Dec 9th Prep. Itās a thing of Simplistic Beauty.
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Yea so today was rough. Long story short despite what I imagine Hypoglycemia feels like I went to the gym and everything felt heavy and my walkouts were shit. I even skipped some reps.
SQUAT SUCK
Working at 465-505-525ā¦wow that was it. FK ME
Going to pound potatoes and nap all day before PM Pull workout.
Yea so I definitely think I need to bump up my calorie intake but to limit fat gain I am going to keep it to potatoesā¦and I will eat enough potatoes to make my Irish ancestors both proud and a little disgusted. I wonder if me being part Irish has something to do with how I can metabolize them as if it were air?
One other minor adjustment is no more morning ācardioā before heavy squat workouts. I must emit a pheromone on heavy Squat days that makes me irresistible to wifey because she definitely had a negative impact on my last 2 squat workouts.
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I think genetics and ancestry plays a huge role.
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That spread looks awesome. You have convinced me, just call me POTATO MADE GAINZ!!!
PM PULL
A Unilateral Machine Row Lowish
A Unilateral Machine Row Highish
Pullups
Curls
Easy workout with wifey.
AM WAKUP WHAT WHAT!!?!??!?
94.0kg and 92cm waist and looking sharp
I thought I ate a ton yesterday but in the end it was just more protein so I am going to split the calorie bump between Potatoes and Meat.
Going to eat a bunch more then easy squat workout and deads later.
I went nuts getting groceries yesterday picking up 2 pints of ben and jerrys, mole, sugar free peanut butter and sugar free low calorie nutella substitute. I made a bargain with myself to keep it clean yesterday and today and saturday I can have an epic cheat day before squats on sunday.
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What happened?
Stomach issues. We joke (sort of) that Ketchup is spicy for her and we had a week where we enjoyed life a bit and it caused a flare up of some sort. We still dont fully know what it is but it seemed like a version IBS or gallbladder maybe.
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I really need to be more patient and trust my processes. I was feeling like I failed this stretch of my training a bit.The cut went great but my Squats went backwards but then thisā¦
SQUAT 5*1@475ā¦LOL sure
Squat Warmups etc
1@ 405-455-495
Load 475ā¦add 25s
1 @ 525-555-585 (Beltless PR)
Barbell Rows
Pullups
No Music, Beltless 585 which matches my all time PR with a belt that absolutely wrecked me. I had more but I had some wicked knee cave and didnt want to push.
Best part is my Knee survived, pretty sure my back will too. Another really high note is I was finally able to Front Squat today!!!
Off to the bank to withdraw money like a caveman because I lost my Debit cardā¦then meal prep and maybe some herbal rewards.
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Congrats man! Thatās huge.
Iāve actually found myself hitting some PRs when I donāt have music and am kind of just nonchalantly going through my workout. Iām pretty sure my last bout of PRs was done while I was wearing pajamas and not really expecting anything.
Now I want to hit some heavy sqwatzā¦
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Did that earthquake hit you guys? I saw something on the news
@littlesleeper THANK YOU!!! and yes go hit those SKWATS!!!
Yes, some places. Sofi was woken up by it and went to make sure our door was shut but didnt know why she heard the noise. I had the best sleep of the last month and noticed nothing 
And it the little things HAPPY FRIDAY!!!
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