Week 5 is a wrap and I made a few changes to the exercise selection, as you’ll see below. With such a long offseason I have the ability to work on a lot of things but I know I can’t fix everything or to think I could fix everything would be very overwhelming and would cause a very sporadic and jumbled program. When you are programming for yourself, you have to pinpoint what you really need to fix. So really take the time to diagnose what needs the most work and just hammer that. Designing a plan to fix everything in one offseason would cause chaos in your training and you’ll end up working out for 3-4 hours and in a week you’ll be worn out and start dreading the gym. You can’t fix everything in one workout or one training cycle.
Diet update, as of today I my calories are up to 5000-5500 and one cheat meal a week. My weight is climbing pretty rapidly which is what i am going for this go around. I want to get to my weight and just sit there as long as possible so my body can get use to it and recomp from there. A big mistake I see a lot people make is they gain weight, get that weight and than immediately diet back down without letting their body get use to the new add size so they diet it off faster and will look the same every time. Its all about patience.
Here is a recap of this weeks training:
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Monday
Duffalo Bar Squats- 4×8
2″ Block Sumo Pulls- 4×6
Pause Squats- 4×5
Leg Press- 4×8
s/s
Ab Wheel- 4×10
Wednesday
CG BP- 5×6
Tempo CG BP- 4×5, 3secs down, 3secs pause and press
Skullcrushers- 5×10-12
DB Tri Ext- 4×12-15
s/s
Lat Pulldowns- 4×12
Cable Pushdowns- 4×12
s/s
Incline DB Curls- 4×10
s/s
Banded Abs- 4×15
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Friday
Conventional Deads- 4×6
Front Squats Duffalo Bar- 5×5
2″ Deficit SLDL- 4×8
Hammer Strength Lat Pulldowns- 4×10-12
Hammer Strength Rows- 3×12
Leg Curls- 3×15
s/s
Leg Extensions- 3×12
Saturday
Incline DB BP- Worked up to 170lbs x 6
Behind the Neck Press- 5×8
Db Side Raises- 4×10
s/s
Cable Rear Delts- 4×12
Cable Upright Rows- 4×15
s/s
DB Rear Delts- 4×12
DB Flyes- 3×12
s/s
Ab Wheel- 3×12