Hypertrophy Phase - Day 1

Warmups: normal shit, was done in about 15 minutes

Squats... total failure.  Cannot Squat.

Barbell Hack Squats... Fell Over onto the Bar

120 Second Rests:

Deadlift
275x15
275x12
275x10

Leg Press
180x15
180x15
180x15
180x15

Calves on Leg Press

180x15
180x15
180x15
180x15

Steep Decline Abs
15; 12; 12

Notes
So my hip flexor is totally fucked.  I cannot squat.  Going down is fine, but the second I raise out of the hole I get shooting pain.  Frustrating as hell.  Apparently the 185 pound squats did something to it last week.  I guess I should have been more responsible and eased back into with 135. lol. Blah, this kind of puts a damper on my new routine.  Massive squat volume = massive growth.  Just kind of played it by ear and did high rep deadlifts because it was the only non-pussy thing I could think of.  The 120 second rest periods were crazy hard with the high reps deads. I had great pop on all reps, but it was insanely taxing on my aerobic system.

Diet is officially back 100%.  Actually 110% because I've never been this strict before.  I will be doing a modified backloading approach like before, except this time I'm making it more Paleo friendly.  I read Paleo Solution by Robb Wolf over the weekend and a lot of stuff he says makes sense.  As such, I'm completely cutting out: all wheat/gluten, artificial sweeteners, and dairy.  My carb-ups will be fruit and nice starches like sweet potatoes.  No more dirty carb-ups.

Anyways, I haven't been too far off this summer.  5-6 days out of the week I ate a low carb lunch. About half the time I ate a solid low carb dinner.  The other half I'd have a big burger and fries, etc.  Also I've drank a lot and gotten obliterated a number of times.  I've hovered between 235-238.  This morning after 3 days of low carb/gluten free I was 231.

Calories/Macros today:

Cals: 3462

Fat: 223 g

Carbs: 70 g

Fiber: 26 g

Protein:  272 g

Too many calories to lose weight.  About 800 of those calories are from oils: olive oil and coconut oil.  I need to be closer to 2600-2700 to cut and make the effort worth it.  So less almonds and less oil. And maybe a single shake during the day instead of a double.  Goal is 220, and then stay there to reset my set-point.

I'm looking at powerlifting meets in November/December. I need to start competing at 220.  Elite at 242 seems impossible for me naturally.