12 weeks out, Day 1, trying out a new training schedule

After reviewing last month's training volume, it's pretty clear that I need to find a way to increase my squat and deadlift volume.  Since I don't have the available time to spend 2 hrs in the gym 3x a week but I still want to hit each of the major lifts three times a week, I've decided to give a new schedule a try.

Despite not being a morning person, I'm going to try to hit the gym in morning before work.  I'm going to alternate bench press and squat/deadlift sessions every other day for 5-6 days in a row.  On the squat/deadlift day, I'm going to make those two-a-day sessions, alternating which movement I do in the morning.  On the Saturday session, I'll just train once but do the squat and deadlift in the same session with no other assistance work.  Assuming I can become a morning workout person, this scheme will allow me to increase my squat and deadlift volume while also increasing the number of training sessions from three a week to eight.  Each session, with the exception of the Saturday session will only be about an hour so the total time in the gym will go from about 4.5 hours to 8.

Aside from allowing me to get in more volume with the main lifts, the extra activity will also aid in creating a caloric deficit since I'm still trying to get down to 220 before I slowly build back up to the 231 lb weight class limit.  I'll play it by ear but if the first month is completed, I should only need at most 1 more month to get down to 220.  That will leave the last month before my next meet to slowly gain weight while also changing my schedule to peak for the meet.

Today was the first day of the new schedule and I did make it to the gym this morning for squats and leg assistance work.  I then made it back this evening for deadlift and deadlift assistance work.  Because my evening session was shorter, I had extra time to take a recovery steam.  We'll see how tomorrow morning's bench press/upper body assistance session goes.


high bar squat:  135x5, 135x5, 225x5, 275x5, add belt, 315x5x5 sets

leg extensions:  140x10, 140x10, 140x10

leg curls:  100x10, 100x10, 100x8

leg raises:  15, 15

Hoist crunch machine:  45x10, 45x10


Sumo deadlift:  225x5, 315x5, 365x5x5 sets

Used less weight but moved my feet out to within a couple inches of the plates to see if going out to max width puts my hips in a good enough position that this deadlift style might work.  At this light weight, the movement felt efficient but I won't know for sure until I start trying to use some real weight.

Kirk Shrugs:  225x6x3 sets

Seated cable row:  150x8x3 sets

Seated face pulls:  50x8, 50x8, 40x8

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