Had some talks with Nick & Renaissance Periodization over the weekend. More diet adjustments, and I’m trying to find out what else I can do to keep the losing train rolling. One certain thing is increasing my gym time – moar lifting! Like 5 or 6 days a week. I’m not sure how sustainable that will be for me. I’m old, I’m on a rather restrictive diet, no PEDs, and I have scheduling issues. So for now I’ve decided to stick with my same basic plan, just add in a little more work on each day.

The other thing is a change in deadlifting, but I’ll talk about that tomorrow.

So the changes started today, taking the dips as far as I could. Instead of artificially limiting it, just go until the lock-out gets difficult then stop. I also added Polquin Flies back in. So again, not a huge change in things, but trying to get a little more volume, a little more work, which should translate over into more calories burned. 🙂

All in all, things felt good. Certainly felt better than last week. I know the strength loss of last week was just a minor setback due to the diet kicking back in. One-step back, many steps forward. No worries.

Based upon Paul Carter’s Basebuilding

• Bench Press (model 2)
  • bar x 5
  • bar x 5
  • 120 x 5
  • 135 x 4
  • 160 x 3
  • 175 x 2
  • 200 x 1
  • 210 x 1
  • 200 x 5
  • 200 x 5
  • 200 x 5
  • 175 x 5
  • 175 x 5
  • 175 x 5
  • 140 x 18 (AMRAP)
• Bench Dips (between benches)
  • BW x 10
  • BW x 10
  • BW x 8
  • BW x 8
• Incline Press (350 Method)
  • 85 x 20
  • 85 x 14
  • 85 x 12
• Polquin Flies
  • 10e x 10
  • 10e x 10
  • 10e x 10