It's been a few days and life has been incredibly hectic. First off, started a new job on Monday so I've been driving into the office 43 miles each way, which makes for rather long days. The job is going well though and so far I love the work and the people.
My coaching business is booming after this past weekend, with 3 new competitors taken on in just the last 2 days. My one client who competed in his first ever show, did an NPC physique show out in Kansas as a natural and ended up 6 out of 12 in his novice class. He was stoked and exceeded both of our expectations. He is now doing another show in mid July. My other client who competed last weekend with me at the NABBA Keystone Classic finished 2nd in his novice class out of 6 and 3rd in the open out of 6. He too is stoked and motivated to make improvements ahead of competing again next summer.
For me, I'm done with competing for awhile. No desire to step on stage again until I can make noticeable size gains in my upper body - that is what's keeping me from competing for an overall title in the NABBA shows. I'm perfectly good with this plan and allows me to focus a bit more on family, career and Demon Fitness. Working on website updates as well for Demon Fitness, just not having all that much time to get them done.
For me, I'm up to 201.7 lbs this morning, a gain of about 7 pounds since Saturday. Not all fat since I haven't stopped gorging since the show. At least since work started up on Monday the binging has been kept to the late evening, but as anyone knows, lots of damage can be done in a short time. Tonight I'm on target to hit my macros, so we'll see how the night ends. Training wise, I'm following a 4 day split where 3 days are focused on an advanced periodization around Bench/Row/Deadlift/Squat/OHP with minimal accessory work thrown in. I then have a weak point day added in for the 4th day focusing on shoulders/arms.
I tested maxes the day after my show and the Sunday after as well and came up with:
Squat - 365
Bench - 275
Row - 279
Dead - 505
OHP - 143
Pathetic overhead press, I know. Again, that's why shoulders and arms are on the weakpoint list. Yesterday I just did 30 minutes on the treadmill. I had wanted to run but my wife got held up and I needed to be home with my son. Today was the first day of my program and looked like:
Squat - 285x5x5
Bench - 170x5, 185x5, 200x5, 215x5, 230x5
Row - 175x5, 190x5, 205x5, 220x5, 235x5
Ball Crunches - 4 sets
Hyperextensions - 2 sets
That's about it really. Got a nice shout out from Top Secret Nutrition on their Instagram/********, who I rep for - a nice acknowledgement of the hard work I put in and achieving the best conditioning I have to date. Now it's about finding that off season groove again and getting my hunger under control. I understand it takes about 2 weeks for your brain to stop telling your stomach that you are starving. I'm targetting just over 2800 calories a day which is about 900 more than I ended prep at. I expect to put on fat, which is fine, but it should be slow and steady given I can stay within my allowable macros.
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