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I seriously love the refeeding days!!! Food tastes so good.

Feast Workout HIT #1:

Chest warm-up, regular push-up, diamond, wide, staggered, plyometric. Diagonal raises. All 5 reps single sets.
Bench warm-up: bar/10, 95/10, 115/5, 135/1
Bench Press: 135/9
DB Pullovers: 35/10

E.D.T. #1
Incline DB press: 55/6,6,6,6,6,5,5
T-Bar Row: 90/6,6,6,6,6,6,6

Squats warm-up: 95/10, 115/5, 135/3, 185/1
Squats: 185/8 (super deep)
Romanian Deadlifts: 135/8

E.D.T #2
Leg Press: 360/6,6,6,6,6,6
SLDL: 135/6,6,6,6,6,6

Felt great to be back in the gym.

I need to go get some new t-shirts as the ones I have from before the blueprint no longer fit. It looks like I am wearing a ten year olds shirt. Gotta say I don't mind buying new clothes due to being hooked on the Blueprint.

Ah yes, what an unfortunate "side effect", huh?

Please do avail yourself to one of each! BOTH are well made, high quality and add 10% to all lifts...

Holy cow. I had to take an additional day off as the muscle soreness was crazy.

HIT workout #2.

Bench press warm-up: bar/10, 115/10(thought it was 95, guess I should check the plates first), 135/4, 155/1
Bench Press: 155/4
DB Pullovers: 50/6

E.D.T. #1
Incline DB Press: 55/6,6,6,6,5,2,5=36
T-Bar Row: 90/6,6,6,6,6,6,6=42
1:30 breaks. Completely gassed after this.

Squat Warm-up: 95/8, 135/5, 185/1
Squats: 205/5
Stiff leg deadlifts: 155/6

E.D.T #2
Leg Press: 360/6,6,6,6,6,6,6,6=48
Romanian deadlifts: 135/6,6,6,6,6,6,6,6=48
1:30 breaks.

Another great workout. Looking forward to the next one.

GREAT move!

More days off = GREATNESS

Epic Workout!! Yesterday I felt awesome when I left the gym.

Here is the workout.

HIT workout #3;

Bench warm-up: bar/10, 95/10, 115/5, 135/3, 165/1
Bench Press: 165/3
DB Pullovers: 55/3(long pause in the stretch position).

E.D.T #1
Incline DB Press: 50/6,6,6,6,6,6,6,5,5,5=57reps
T-Bar Rows: 90/6,6,6,6,6,6,6,6,6,6=60reps
1 minute breaks, 17 mins.

Squat warm-ups: bar/10, 95/10, 115/6, 135/4, 185/2, 225/1
squats: 225/3-felt easy!!
straight leg deadlifts: 185/4-peanuts!

E.D.T #2
Leg Press: 360+machine weight- 6,6,6,6,6,6,6,6,6,6=60reps
Romanian Dead lifts: 135/6,6,6,6,6,6,6,6,6,6=60reps.
1 minute breaks, 17mins total.

Feeling Awesome.

Ah yes, just as I've counseled in the past - it's workout #2 or 3 where it really "hits".

GREAT work!

Feast Workout #4 - Deload.

Bench Press warm-up: bar/10, 95/10, 115/5, 135/3, 145/1
Bench Press: 145/7
DB Pullovers:45/7- 3 second pause in stretch position.

E.D.T #1
Incline DB Press: 55/6,6,6,6,6,6= 36reps
T-Bar Row: 100/6,6,6,6,6,6=36reps
15min, 2minute breaks

Squats warm-up: 95/10, 115/6, 135/4, 185/2, 195/1
Squats: 195/6
SLDL: 145/6

No leg E.D.T. as my legs were still sore from the previous workout. However they felt strong through all the squats. Looking forward to max day.

Nice quick workout.

EXCELLENT!

Now, consider taking just ONE extra rest day. Practice visualizing your new 1RM's not for a single, but for a TRIPLE!

Do this no less than 3x/day, with at least one of those sessions coming prior to bedtime. Let it build into your subconscious mind.

What the mind can conceive, the body WILL achieve!

Thanks for the advice Rob.

I have been using techniques from two different books that talk about exactly what you mentioned. I have been using visualization for many years now.

My Max attempts were not up to par by my standards.
I went into the workout rushed, short on time, hungry and with a lot of things outside of the gym on my mind.

I ended up using my max's from the end of my first run.

Bench= 200
Squat= 250

I am trying not to be disappointed in my last workout, I have learned a few things so that is going to make all future workouts better.

GLP 2 Workout #1.

Bench press warm-up: bar/10, 95/10, 115/6, 135/3, 145/1
Bench Press: 150-6,6,6,6
DB Pullovers: 40/6,6,6,6

E.D.T #1
Incline DB Press: 55/6,6,6,6,6,6= 36reps
Single arm rows: 55/6,6,6,6,6,6= 36reps
17minutes total, 2 min breaks.

E.D.T. #2
Chest Fly Machine: 145/6,6,6,6,6,6= 36reps
Wide grip Lat. pulldowns: 130/6,6,6,6,6,6= 36reps
17mins, 2 min breaks.

Rob, when would you suggest doing The SCT? I am really trying to fit it in my workout.

I'd suggest placing your SCT work just prior to the EDT blocks. This is consistent with 3.0's template, which is working oh so well...

ONE EXCEPTION: Static ab crunches. ALWAYS, perform these last. You don't want to pre-fatigue the abs, prior to a big barbell lift like the squat!

Ever see a train wreck in slow motion? That's what your squats will look like...

I'd suggest placing your SCT work just prior to the EDT blocks. This is consistent with 3.0's template, which is working oh so well...

ONE EXCEPTION: Static ab crunches. ALWAYS, perform these last. You don't want to pre-fatigue the abs, prior to a big barbell lift like the squat!

Ever see a train wreck in slow motion? That's what your squats will look like...

Another fantastic workout.

I hadn't weighed myself since I finished famine, so I though I would jump on the scale and see what was going on. New weight, 176!!! Up three more pounds and I feel like 150. Appears to be no fat increase which is a bonus.

I have been thinking about trying eat stop eat. I hear some really good things about this way of eating. Perhaps.

GLP 2, Legs workout #1

Squat warm-up: 95/10, 115/6, 135/4, 185/2, 195/1
Squats: 195/ 6,6,6,6
SLDL: 100/6,6,6,6

Top Range Rack Pull: 275/15seconds, 325/15seconds. Felt easy, however my grip was starting to fail. Didn't feel too much in my legs.

E.D.T. #1
Leg Press: 380(weights only) 6,6,6,6,6,6= 36reps
Romanian Deadlifts: 145/ 6,6,6,6,6,6= 36reps
17mins, 2min breaks

Lunges: 50lbs, 10reps per legs, 2 sets.

E.D.T. #2
Bicep Curls: 60/ 6,6,6,6,6,6,6= 42reps
Tricep pressdown, 60/6,6,6,6,6,6,6= 42reps
16minutes, 2 min breaks.

Keep stringing them together, like pearls...