My plan for the time remaining is adding the workout I did today into the single workout day in the program. So 2 workouts a day for the next 5 days.
BB Row - 135lbs 5X6
Military Press - 105lbs 5X6
Deadlift - 305lbs 2X4 1X1
300lbs 1X3 1X2
295lbs 1X2 1X4
(all in sets of 4, just dropping wieght when necesarry)
First workout today was at 4.
Back Squat - 215lbs 5X4
Hamstrings - BW+10lbs 5X4
DB Row - 115lbs 5X6
Dips - BW+55lbs 2X6 3X8 (backpack could only hold 55lbs, couldnt use DB)
About to go for second workout in 30min.
Snatch-grip Deadlifts on platform -
235lbs 2X6 2X4
225lbs 2X6
205lbs 2X6
195lbs 2X6
Something like that anyway. Dropped the last rep with 195lbs.
Military Press - 95lbs 1X6 100lbs 4X6
Chin-ups (horizontal) - BW 6X6X5X5X4
Front Squat - 135lbs 3X6 155lbs 2X6
Hamstring curls - BW+10lbs 24reps 10min
DB Press - 65lbs 2X6 70lbs 1x6 75lbs 2X5
Pull-ups - BW+25lbs 6X7X6X5X5
I guess I forgot to post the last couple of days before I left but I’m back now.
So after a week of recovery and eating anything and everything I gained 0 pounds.
all my lifts went up alot since the beginning of the program, but no mass. I’m pretty pissed and now more determined.
Front Squat - 160lbs 3X6
Hamstrings - BW+10lbs 3X6
Saturday
DB Press - 80lbs 3X5
Dips - BW + 60lbs 3X8
Jan 2
Back
Dumbell Rows - 115lbs 4X6 (last 2 superseted with max chinups, followed by one more set of chins to failiure)
Jan 3
Shoulders
Military Press - 115lbs 4X4
DB Shoulder Press - 50lbs 2X6
Jan 5
Chest
DB Press - 80lbs 1X5
My shoulders weren’t recovered from the other day so decided to do dips instead.
Dips - BW + 65lbs 9X7X8
despite the low volume it was a really good workout.
Today
Snatch-grip Deadlift on Platform
255lbs 1X4
Couldnt keep grip, switched to normal deads
Deadlifts - 270lbs 2X6 1X4
Yesterday
Military Press - 115lbs 1X6 1X5
DB Press - 55lbs 2X6
DB Row - 125lbs 3X6