Next week is my final week of training at work and I will move back to my old schedule soon. I will likely only be here for a month before returning to the 9-6 schedule but unfortunately going to have to transition back once again to a different schedule. My workout split will stay the same though.
Last week I was able to squat 250lbs for 6 reps and then 225lbs for 9 8 6 reps. Bench press was 200lbs for 4 reps and then 185lbs for 8 6 reps. Bench is slowly going up, but still slower than I would like. I actually went to the gym Wednesday morning instead of after work and it was empty for the most part. Since I only go one day a week I may have to make this a routine thing once my schedule changes back.
I may have to reduce the volume from 4 sets to 3 sets on my main moves though. Leg day destroyed me to be honest and on paper it was not a whole lot of volume but was very intense. Also from Sunday to Tuesday afternoon this week, I feel like I had chronic fatigue syndrome. I have no clue why. Nothing really changed, except a high calorie day with a decent amount of alcohol on Saturday night. But it almost didn’t make sense how bad I felt. I was also holding extra water of around 5-8lbs and weighing in at 177lbs. Not sure what the problem was, but it quickly dropped back down to 172lbs where it stands now.
Diet this week was 180 grams of carbs 160 grams of protein and 45 grams of fat; Calories were around 1890 calories. Pretty status quo to be honest haha.