Week 3 is in the books and everything is feeling good, started an ice bath protocol for 20 minutes 1x every other week to speed up recovery and i am in the process of trying to find a good ART guy to go see once per month. I need to stay on top of my recovery during this time because the volume is being pushed high and I want to take training to 6-7 week phases before deloading. As for diet and dropping to the 220lbs weight class, its not exactly going as planned. Not that I am not staying on track with the food my body is just absorbing it during this hypertrophy phase and I am growing. Like I’ve said before i am not going to force a weight class, i want to be as strong as humanly possible and I will not let a weight class dictate my total. So I will keep riding out this mini diet for a few more weeks and see what happens. At the end of this time i will either keep pushing to try and get to 230lbs or I will push the scale up to 250-255lbs. I am waking up at 237-240lbs depending on the day.
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Here is a recap of this weeks training:
Monday
SSB Squats- 4×8- Up 20lbs from week 2 and moved faster
Sumo Pulls- 4×6- Up 44lbs from week 2
Belt Squats- 4×10
Leg Extension and Curls- 3×12
Ab Wheel- 3×10
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Wednesday
CG BP- 5×7-8- Added 20lbs from week 2
Swiss Bar BP- 3x AMRAP with 225lbs
JM Press- 5×10-12
Dips- 4×12-15
s/s
Lat Pulldowns- 4×12
DB Tate Presses- 4×12
s/s
Preacher Curls- 4×20
s/s
Banded Abs- 4×15
Friday
2″ Block Conventional Deads- 5×5
Tempo Squats Duffalo Bar- 4×3- Added 30lbs from week 2
Leg Press- 4×12
s/s
Hammer Strength Lat Pulldowns- 4×10-12
Banded DB Deadlifts- 3×10
s/s
Hammer Strength Rows- 3×12
Saturday
Incline DB BP- 5×8- Worked up to 160lbs
Behind the Neck Press- 5×8
Hammer Strength OHP- 4×10
s/s
Cable Scarecrows- 4×12
Incline DB Flyes- 4×15
s/s
DB Side Raises- 4×12