12 weeks out, Day 4, bench press

I made it into the gym for the fourth morning in a row.  I think this schedule will end up working for me.  It's getting easier to make it in and I'm starting to like getting everything done early.  The way my schedule is set up, I'm getting a nice frequency of training sessions and each session isn't a killer volume-wise.

Next week, I'll be going through the full Monday-Saturday schedule so I'll have a good idea after that is through how it will sustain.

Today was touch and go bench presses and upper body assistance work.  It went better than my first morning bench press session, which I take as a sign that I'm adapting to training in the morning.

Bench Press:  all reps touch and go, 135x10, 185x10, 225x10, 265x8, 265x6, 265x6, 265x5

Lateral raises super-setted with rear delt raises:  25x10/25x10 x 3 super sets

DB hammer curls:  45x10, 45x8, 45x6

Rope pushdowns:   60x15, 60x8, 60x8


  1. Craig, how is your fatigue level holding up? Do you get sleepy in the afternoon? Are you needing to up you calorie intake or just more protein?

    1. So far so good but it's only been the first week and I didn't do the full weekly schedule as planned (started on Tuesday and didn't train at all on Saturday). I think it'll be another couple weeks before I can estimate where it falls on the survive---->thrive continuum. The volume increase is cumulative from the frequency of sessions so each individual session doesn't feel particularly difficult.

      I'm actually going to be doing this on a calorie deficit and I'm trying to get between 200-240 grams of protein a day. I'll adjust the training poundages if the weightloss start to affect strength levels. I noticed some fatigue on the drive home from work Friday evening but I think that will go away once I get in the habit of getting to bed earlier and making sure I still get 6 hrs of sleep.


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