My coach decided, and I agree, that I am stronger than I can show at the moment due to conditioning. So the plan for the next month is to work on conditioning and it really sucks so far.
W1D1
10 Chin Up Negatives (5 sec) - Try to complete in the least about of sets possible.
3x10 Bodyweight Lunges
5x10 Squats @ 315lbs w/ 2 min rest between sets - I did a 3x10 squat workout on sunday that was heavy so I was still pretty sore so this was not easy.
4x12 Seated Neutral Grip overhead press w/ 70's
4x12 Seated Row
4x12 Rope extensions
Diet Plan - Need to lose some fat and get myself into a more healthy state, including a better appearance just for my own well being.
300g protein
125gf of fat
20-30g intra carbs
70-809g Carbs post workout meal
The carbs are dropped on non-training days.